Barbell Metcon
Performance
For Time:
5-4-3-2-1
Cleans 205/135
Bar Muscle-Ups
Fitness
For Time:
5-4-3-2-1
Power Cleans 135/95
Front Squats
Jumping Bar Muscle-Ups
The Power Clean weight should be manageable for you and the Front Squats should be unbroken. Sub Jumping Chest-to-Bar Pull-Ups as needed.
Post time and Rx to comments.
Diapers & Dumbbells: Lift, Laugh, Learn, Love.
Crossfit South Brooklyn is excited to introduce Diapers & Dumbbells, a postpartum fitness class designed to help new mothers safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies. Classes start next Monday, January 30th!
Diapers & Dumbbells is a one-hour class that focuses on postpartum rehabilitation, restorative exercises, strength training, and conditioning and includes time for socializing with other parents and their babies. It provides a supportive and educational environment and is appropriate for individuals with or without previous CrossFit experience. Classes are open to mothers (and partners) of all fitness levels and their pre-crawling/pre-walking babies. Scaling options are available to allow anyone to participate and progress. Bring your baby and enjoy an hour of fitness and community.
Classes are led by two coaches to ensure close attention to each participant and help parents manage their babies so they can get the most out of class.
Diapers & Dumbbells takes place at Crossfit South Brooklyn’s 608 Degraw Street location, between 3rd and 4th Avenues. Our facility includes new changing rooms (with showers and towel service) that may serve as a private nursing, pumping, or diaper-changing station.
We encourage new parents or parents-to-be to contact us with any questions at Melissa [at] CrossfitSouthBrooklyn.com
Schedule
Monday: 11am-12pm
Wednesday: 11am-12pm
Pricing
Single Class Drop-In: $25
10-Class Punch Card: $200
20-Class Punch Card: $360
Members of CrossFit South Brooklyn may use their existing memberships to drop in to this class; however, anyone and everyone is welcome as there are no prerequisites for this class. You can also purchase a punch card for this and our other specialty classes: Yoga, Short Circuit, Active Recovery, and Pilates.
What to Bring
Along with yourself and your baby, we recommend that you bring typical baby changing supplies as well as a blanket to lay your baby on. We suggest bringing your baby to the class in a stroller so that they may be comfortable and easily wheeled around the gym during class.
Coaching Staff
Melissa Loranger, DPT: Melissa received her Doctorate in Physical Therapy from Hunter College and is a licensed Physical Therapist in the state of New York. She has been a CrossFit coach and personal trainer at CFSBK since March, 2012. Melissa is also new mom to a 4-month-old baby girl.
Sasha Slocombe: Sasha has worked with families as a parent-baby yoga teacher for 17 years and as a labor-support doula for 10 years. Her three children are her greatest teachers.
Lauren Borducci: Lauren is a personal trainer and wellness coach who works with individuals of wide-ranging ages and experience. She has coached a variety of CrossFit classes and has been developing her yoga practice for 20 years. Lauren has two daughters (ages 8 and 6) who have been, and continue to be, a fun and inspiring part of her focus on health and fitness.
Note
If you have gently used boppys or toys appropriate for babies one year and under, please feel free to donate them for use in this program. Donations can be dropped off at the Front Desk.
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Yesterday’s Whiteboard
The Bar Muscle-Up with Boz CrossFit
How to Do Bar Muscle-Ups Barbell Shrugged
5:30 am at Crossfit North Irving in Dallas, Texas
Skill:
10 min EMOM
Even: L sit hang from rig for 40sec
Odd: 5 strict/10 kipping HSPU/5 wall walk
Did the L-sits until the :40 mark in all of them but the last one was super shaky. Did 10 strict HSPUs each round.
Metcon:
5 rounds
200m run
10 burpees to plate 45#
50 double unders
18 min cap
Did this in 12:10 at Rx. Burpees were fun but it was pitch black outside and I basically got lost on my first lap around the parking lot.
Great crew and fun space. Looking forward to heading back tomorrow.
6am w/Ro and McDowell
Metcon: 8:31 Rx
Cleans were singles from the start.
BMUs all unbroken
Fun workout. Took my time on the cleans. 3-1/2 min slower than the deadlift version of this workout we did in December.
Getting up higher on my C2B, but sill no where near a bar muscle up.
Fitness WOD: 5:08
Scaled the weight up to 123# for power cleans/front squats and did C2B pull ups.
Press after: 75 x 5 x 3.
Diapers and Dumbbells is such a cool idea!
Fitness Rx, but counted attempts at jumping muscle-ups since I didn't quite have the hang of it. (See what I did there?) 5:43. Yet another thing to work on!
Is it possible to participate in just the dumbbell portion of the new class?
6am w/ McRo
Perf @ 135# – 10 minutes-ish
Tore really bad on the second bmu in the round of 2. Went to pick the bar up for the last clean but that wasn't happening so called it quits. One day I'll learn how to string a couple of these bmu together. Failing those a bunch probably caused my hand some hurt. Cleans were way too light.
6am w/Ro and McDowell
Metcon: 7:15 (performance cleans / jumping MU)
Cleans were singles from the start, but happily didn't feel that heavy.
spent a minute or two mid-wod, getting a lesson from Ro on improving my jumping muscle up.
Agree with James that this was a fun. I liked it better than the DL version of this workout that we did in December.
Make up posts:
1/21 – strong fit was great fun: worked up to 400# yoke and carried 140# sand bag around the block with DJ Flash. Got the heart rate up with short circuit.
1/22 – all singles on snatch, 10 T2B all unbroken, DU practice. 4:38 on the wod.
6am with RoDowell
Bar Muscle Ups still haven't reappeared for me since the open last year. Kind of frustrating.
Performance in 8:14 at 165# and jumping bar muscle ups with 16" box. Didn't want to go heavy on the cleans today because of my hip. 165# felt good. Just need to keep practicing the bar mu. Maybe I just get them during the open.
A. 3x:
100' oh carry 50#
:20 Hollow hold
5ea lateral lunge @ 23×1
B. Close Grip Bench Press @ 118# @ 30×1
(3-2-2 cluster with :20 rest; 3 min rest between clusters)
3-1(F2)-2(F2)
3-2-1(F2)
3-1(F2)-1
wowza
C1 + C2:
Arnold Press
4×9 @ 27,5#
Rest :30
Max Strict Pull up
8-6-6-5
Rest :90
D. 5x: :60 on / :60 off
12 DU
6 Power snatch 65#
Amrap CTB Pull-up (about :30 per round)
8-9-9-9-9
But jay-star you look good in diapers.
Yay for diapers and dumbells! Come April, count Kcaps in.
Thanks again to our fearless leaders for organizing 🙂
8am session:
1) Push Press 5-5-3-3-1-1
(45×5, 75×5, 95×3, 115×3)
125×5, 132.5×5, 137.5×3, 142.5×3, 150×1, 160xf
-god damn that 160. I had it 95% up and just couldn't finish the lock out. I know I've got it. Next time.
–break for clients–
12pm session:
2) 5 Rounds of:
30 Deadlifts @ 95#
25 Double Unders
20 Calories C2
15 Calories AB
-was supposed to move at a moderate pace for 60mins but I called it after 5 rounds. My back is a little heated from yesterday's heavy deads so I didn't want to push it. Also, I moved at a leisurely pace.
I left my Fit Skuad (haha) jump rope at the gym yesterday evening near the ergs. It has green metal handles. I checked the lost and found and both gyms where ropes are hung and no luck.
Have three days of WODs to post but too many deadlines this week! Back to work I go….
Didn't complete my thought…If anyone sees my jump rope, can you please return it to the front desk. Thanks!