Video of the Week: Chris C., Constance T.’s son who got her into CrossFit, recently founded the Westside Athletes Association. WAA is a not-for-profit organization dedicated to transforming the lives of Bay Area teens by making functional fitness programs available in local schools. Check out his first video!
- Schedule Change: Tonight’s 7:30pm Pilates class is cancelled.
Join Us for CFSBK’s Community Potluck This Saturday, January 28th at 7pm
We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. This event is open to everyone and all are encouraged to come.
Your dish doesn’t have to be paleo, but please use whole foods where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert.
- The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
- If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
- We’ll provide notecards so you can label your dish and list its ingredients.
- When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
- There will be a raffle for one free personal training session with Captain Osorio himself!
- THERE WILL ALSO BE A BOUNCE HOUSE!
- If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
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We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you’re available.
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Let us know what you’re bringing by posting in the comments section of the event page.
We can’t wait to see you there!
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Yesterday’s Whiteboard: Barbell Metcon
12 Wrist Mobility Drills to Do at Work and Before Lifting BarBend
So You’ve Given Birth… Now What? Training Think Tank
Wednesday's Programming
Front Rack Step-Ups / Chin-Ups Superset*
1A) Front Rack Step-Ups
Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).
1B) Chin-Ups or Supinated-Grip Body Rows
Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.
Fitness
Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.
*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post work to comments.
Exposure 6 of 8
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AMRAP 12 Minutes:
12 Burpees
12 Toes-to-Bars
12 Push Jerks 115/80
Sub Hanging Leg or Knee Raises as needed. The barbell weight should be on the light side of medium and unbroken on the fast end.
Post rounds, reps, and Rx to comments.
Yesterdays workout with MelRo's place at 6:30pm
5-4-3-2-1
Squat Clean @ 185
Bar Muscle-Ups (Unbroken)
6:47 Scaled
AG
A.
Handstand Practice
B.
Bar Muscle Up Practice
C.
Partner/4 Rounds each:
100-meter Row- sprint!
20 kettlebell swings
10 burpee box jumps
6am with Jess
Did yesterday's metcon:
5:21 Rx'd – squat cleans in a metcon are tough for me. BMU all unbroken.
So…asking for a friend. Hypothetical situation only, I assure you. If you were a foolish person who realized after two sets of weighted step-ups that the reason it felt soooooo much worse than last week is because she screwed up the math and was lifting 10# more than she had planned on, what would you do?
No, really. I'm asking for a friend. #alternativefacts 78x8x3. Chins 6,6,5,5. Very pleased with that number of chinups — hopefully by the end of the cycle I can achieve jackpot status (7-7-7).
WOD: 4 rounds + 8 burpees, using Rx weight but doing hanging leg raises so as to practice my kip swing.
Looking forward to more bar muscle-up practice tonight!
6am with McDowell
Front Rack Step Ups 95# x 8 x 3. These were tough today. Think I am nearing my plateau. Will try for sets of 10 next week.
Chin ups – 10, 10, 9, 8. Much better than last week.
WOD 3 rounds + 12 Rx. Ttb were a struggle for me today after ttb on Sunday and bar muscle ups yesterday. Hands felt raw and shoulders were done. Push jerks were surprisngly the easiest part. Looking forward to not touching a pull up bar for a few days.
6am with McDowell
Front Rack Step Ups 115# x 8 x 3 to 24" box. All unbroken, but these were hard. Don't think I have another 10# jump for next week.
Chin ups – 2-5 c2b per round. Unapologetically took these easy since we had so much hanging work and I needed the rest for the step ups.
WOD 4 rounds Rx. Slow burpees, 1 set of kipping T2B per round then finished with 1-2 sets of swinging strict-ish versions. all jerks unbroken.
Great sleep last night, despite feeling a big congested and under the weather.
A. 6 min moderate assault bike, then 2 rounds: xover symmetry (lat pull, 90/90, scaption), :30 nose and toes HS hold, 3 OHS @ 55×1
B. Snatch
35kg x2
40
45
50
53x1x3 … meh. rocking on my foot slightly, waiting too long, bumping out front. 90%
48x1x3 … much better. BRUSH and pull under. 48kg/106# = 80%
C. BSQ
45×5 @ 33×1, 95×5, 135×4, 155×2, 165×1
172x5x3
First two sets felt solid. Had Brett do a depth check for me so I can quit this habit of going way too low, too fast, and being off tension at bottom. Getting a bit more natural, but such a mind-f*ck, still. Last set reverted to a slight bounce and too low again. But… progress!
D. Group Class!!! Monday's WOD.
Warmed up the BMU with kip swings, and really felt the lat pull of hips to bar in a hollow position. Did the best rep I've ever done, popping right up and over to a much higher dip! Did two sets of 2 strung together — first time.
For Time: 5-4-3-2-1
Cleans 135#
BMU
Time: 5:48 RX'd
Cleans felt relatively sharp, turnover is good but about half the reps still crashing a bit at the bottom. But the brakes on and stand up! All singles, not too much rest, but this is where I need to learn to push when the time comes. That weight is 82%.
BMU: 3-2, 2-2, 2-1, 2, 1 no misses! Slightly chicken-wingy on a few of them as I got fatigued, but very happy with this progress. Thanks to McD for the encouragement.
Noon with McJeremy
Monday's WOD @135lbs and chest-to-bar strict-pull-ups: finished in 4:05.
7am with McDowell
5:39 @135 with BMU
one of my 2017 goalz is to go heavier, so i tried out 135# to see if i could. surprisingly snappy! maybe was pulling a little too much near the rounds of 2 and 1 but i just wanted it to be over. tried to go unbroken for the BMUs but couldnt get it together.. something like 5, 2-2, 2-1, 1-1, 1. my triceps/biceps/elbow area have been a bit en fuego lately. need to give em some srs tlc
@Stella, I did the EXACT same thing last week. Wondered what was going on but just wobbled through it…until I got to my journal and realized I can't math.
Been traveling for work since Thursday-waaay off the LBFB wagon but looking forward to getting back on track this week.
Got one workout in yesterday at Crossfit Downtown Atlanta:
FSQ work up to sets of 5 @ 70%
85# x 5
90# x 5
95# x 5 x 2
WOD: 4rft, of 10 front rack walking lunges + 15 sit ups
Did these at 55# (75# RX) in ~5:30, didn't think it was so bad until I woke up this morning and Oh My Glutes. Nice gym, nice people. $25 for class + shirt.
Today at 4:30 with Whit doing Monday
Fitness in 6:46, power cleans + FSQs at 95#, jumping MUs from 30" box to low bar
Small wins here but this was the first time I didn't scale the weight for a workout! Even at the fitness scale, that feels good.
Also really nice to meet Karina today IRL since I've been reading her posts on the blog. Turns out we started at the same time last September–good to follow along some of the newer folks at the gym.
A little split session today:
9am
1a) Back Squat 4×4 (95% of Sunday.)
(45×5, 135×5, 175×3, 205×2) 230x4x4
-warmups felt heavy today so I was nervous about these squats. Each set got better. Belt for all worksets.
1b) Bench Press 4×4 (95% of Sunday. )
(45×5, 85×5, 105×3, 115×1) 125x4x4
-all moved well.
2a) BB Walking Lunge 3x8e Heavier than last week @ 90#
2b) DB Row 3x8e Heavier than last week @45#
5:30pm
3) EMOM x 20
10 Box Jumps 20”
10 Toes to Bars
-did the first 2 rounds of TTB unbroken but knew I wouldn't be able to sustain it…and I didn't want to tear. Remaining sets were mostly 7-3. Box jumps were all jump up step down.
4) About 15 minutes of scooter races with Vesper!
5) 20 Minutes Assault Bike – 50-55 RPM
-Every 60-90secs I cam off and alternated between 10 hollow rocks and 10 v-ups.
6:30 Monday
Did fitness RX at 93#. 6:06. Jumping bar muscle ups 24" box.
AG afterwards was awesome. Ro broke down the bar muscle up and my hips were SO CLOSE to the bar- pulled too soon so I couldn't sit up over the bar though. Shins, pull up your pants, sit up with elbows over the bar. Super close with this technique!
Fun workout with Stella! We made a good team- evenly paced 😛
Then a super hard but fun ab cashout!! $$$abz$$$ Maybe someday I can be as shredded as Kharpz!
Pull your pants up and explode! – Coach Ro