The whole Starting Strength Program crew at Sunday’s Total. Read on to find out how you can get in on the fun!
REGISTER NOW FOR STARTING STRENGTH PROGRAM
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Upcoming Program Times and Dates
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, August 21st – Friday, October 13th (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, August 22nd – Sunday, October 15th (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, August 21st – Thursday, October 12th (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, August 21st– Wednesday, October 11th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, August 21st – Thursday, October 12th (10 slots)
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Pricing
3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point
Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.
News and Notes
- Today’s 4:30pm CrossFit Teens class is cancelled. All Tuesday and Thursday CrossFit Teens classes will be cancelled for the next two weeks. Class will resume on Tuesday, August 29th.
- Thursday’s 7:30pm Active Recovery class is cancelled.
- CFSBK is in the process of updating our member waivers and integrating them with Zen Planner! Active members will soon (tomorrow) have an alert added to their account saying that they have an “Unsigned Document.” While it won’t prevent you from checking into class, the alert won’t go away until you complete the waiver. To speed the process, we’re asking members to sign into their Zen Planner accounts from home to complete the waiver. If you’re having a hard time signing in, get in touch with the front desk and/or plan on arriving early/staying late to complete it in house. Thanks so much, gang!
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Yesterday’s Results Board: Bench Press / Split Squat | Thrusters, Muscle-Ups/Pull-Ups
Debunking What the Health Vox
Rookie Alec Smith Gives Candid Recap of His First CrossFit Games BarBend
Wednesday’s Programming
Back Squat / Front Squat
Tempo BSQ (31X1):
2 x 4
Tempo FSQ (31X1):
1 x 4
Heavier than last week.
Post loads to comments.
Exposure 7 of 8
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5 Rounds or 30 Minutes:
550m Jog
100 Single-Unders
30-Second Handstand Hold
The entire workout should be done at a conversational pace, around 70% effort. The jog is a lap around the block. Practice a consistent rhythm and bounce on the jump rope. The handstand holds can be performed against the wall from a wall walk or a kick up. If you’re comfortable holding from a kick up then practice pulling your heels away from the wall one at a time and try to hold with no support.
Post work to comments.
Yo guys! I’m teaching Pilates today at 7:30pm!
Do group class then come upstairs to cool down, or come upstairs and warm up for group class afterwards!
We’ll have a rockin’ good time and do some super hard and super fun stuff, maybe featuring the foam roller 😉
I could be coerced.
Exxxxceellent
Just registered for ALLLLLLL of the comps!!!!!! Help me I’m poor.
Sept 16th: Tropic Thunder Thighs will be hitting it hard at Flex on the Beach
September 13th-Oct 2: Individual submissions for Wodapalooza Qualifier in January
Oct 14th: Katharine’s & Kilo’s take on Subway Series @ CFSBK (Kate. E & I)
Oct 28th: Katharine’s & Kilo’s take on Subway Series @ Virtuosity
Not to mention we have FGB in the middle of those two. Looking forward to October. RAWR!
Tropic Thunder Thighs may be my favorite team name ever.
8am with Lauren doing Monday’s Workout
Worked up to 115 on the bench press. 5# jump from last week. Still manageable.
Used 20kg KB for the Split squats. These were challenging, but still moved pretty well. I was doing 16KG for the last few weeks and decided to jump up a bit.
WOD:
8:18 Scaled 30# DB thrusters and scaled the volume to half strict pull-ups (chin over bar). First 2 rounds did 5 pull-ups unbroken, then had to break it up into 2 sets for the last 3. Forcing myself to do pull-ups instead of scaling to another movement has been helping me improve overall.
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Make up post from Sunday 8/13
Worked up to 150 on the Clean + Jerk.
8:30 RX on the WOD
Fun WOD. Broke up the set of 30 KB swings in 2.
3-5 sets @Z1 effort
2 wall walks
5 push ups
10 Alt split jumps
:30 side plank L/R
B.
Handstand Walk Practice
C.
7 sets @80-90% SE effort
6 Toes to bar
6 Chest to deck
30 double unders
rest/walk 1:1
10am doing Wednesday
BSQ
315x4x2
Took a smaller jump after last week was a bit grindy. Still felt heavier than I wanted.
FSQ
235×3(F)
Disappointed to miss that rep…should have had it. Overall squatting on Tuesdays this cycle has been bad for my squats (surprise, surprise), but great for Wednesday beach dayz 🙂
5 RNFT
:30 HS Hold
550m Jog
100 Singles
No rounds of rope unbroken.
6am Monday’s work with Snickers
Bench – 175#
Squats Green KB – I think I actually went down in weight from a few weeks ago. May have skipped a few Monday’s
WOD – 12:21 Rx
Thrusters all unbroken
MUs 3-2 through 4 then 2-2-1 to finish
Took a leisure pace at the workout today, but enjoyed it.
Short Circuit today!
Strength circuit 15:00 mins
10 single leg step-downs (20″ box)
8 banded sword pulls (orange band)
10 db bench press with :3 decent (#40)
:30 superman
Got 2 rounds total. Single leg stepdowas are feeling more strong now. DB bench was very challenging…due to the tempo I think.
Metcon:
A: 5 res
7 cal sprint on AAB
5 box jumps
5 burpees
Held the RPM on the bike at 82 all five rounds. This literally crushed me…CRUSHED ME. Box jumps were fast and bounding and burpees were just fast and furious!
B. 5 rds
7 cal AAB
5 DB thrusters #35
5 burpees
AAB RPM held at 78 the entire time. DB thrusters were the hardest part. I felt like my legs were just shrinking up. It took everything I had to pickup the dumbbells at round 4 and 5.
This was an awesome class today. It was my second time repeating this workout and I think I was able to push even more and sustain! Very happy with the progress I’m making!
Before class:
10min EMOM
1- 5 strict t-2-b
2- 6 alt. pistols (practicing not holding my foot for flex!!)
7:30 with Lauren
Bench: 82x6x3. Felt really snappy- going to make a bigger jump next week
Split squats: 24kg bell/53 lbs. Also felt great.
Wod with regular pull ups and 27.5 DBs in 8:25. Glad I scaled from c2b since those are still only singles for me and would have been too slow 🙂
Awesome Pilates with Karina tonight! So glad she chased me down the street and forced me to come.
Yayyy Ariel!
What was your quote “this was more fun than I thought it was going to be”?
<—I think you said it more eloquently though.
Ariel is good at Pilates yo.
First day back with Gen-Pop!
4:30 group class with Jeremy
80lb tempo bench. These are hard with tempo! Pec started giving me some sass, which didn’t happen in starting strength, but these are a lot more time under tension.
Did the split squats with bodyweight the first round then 15lbs the next two. I’ll go much heavier next week. Wanted to test the waters.
Metcon 6:29
Fitness with 20lb dumbells and 3 regular chin ups then jumping pull ups to round it off. Forgot that skills get harder when your heart rate spikes…
Then Short Circuit!
Felt the exact moment when my body ran out of sugar. About halfway through. This one was saucy. I scaled the non-rowing parts because I was too gassed. I need to get my engine back up! I’m still ok at rowing though.