Yes, Coach JB can lift many times her bodyweight, but she can also do an elite-level CrossFit Face. More photos from Saturday’s Subway Series event are up on our Flickr account!
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, October 30th – Friday, December 15th (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, October 31st – Sunday, December 17th (SOLD OUT)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, October 30th – Thursday, December 14th (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, October 30th– Wednesday, December 14th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, October 30th – Friday, December 14th (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.
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Yesterday’s Results Board: Press / SLDL | Toes-to-Bars, Squats
Which Sounds Better, Digital or Analog? Scientific American
How Your Body Keeps Time NY Mag
Wednesday’s Programming
Tempo Back Squat (20X1):
3 x 6
Heavier than Week 4’s 3 x 8
Post loads to comments.
Exposure 6 of 8
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For Time:
80 Wall Ball 20/10, 14/9
60 Calorie Row
40 Burpees
Can you do an unbroken set of 80 Wall Balls? How far can you go?
Post time and Rx to comments.
AG
A.
3-4 sets @Z1 effort
30 single unders
50ft High Knees
50ft A-skips
5 wall walks
B.
Double under Practice/101
C.
5-6 sets @ 80-90%SE
3-5 HSPU
25 double unders
130m run/row
rest/walk 1:1
SO MANY great snatch and sandbag clean faces on Flickr!
8 a.m. doing Wednesday’s work w/Lauren. Christina and I were the only two people doing Wednesday. You know what they say: the couple that Crossfits together is… too tired to argue about dinner plans together?
Aaaaanyway, Tempo BSQ: 225x6x3. Extended that second at the top there quite a bit by the end but the better form was a welcome tradeoff.
Metcon: 11:58, Rx’ed. Wall balls 30-20-15-15, couple no-reps in the last two sets and too much rest. Blew through the row in 3:01 then lost time ripping my lifters off in order to slog through the burpees in socks.
Signed up for Starting Strength, finally! Excited! Nervous! Etc!
AWESOME! You’re gonna lift aaaallll the weight!
7am, Monday’s work with Lauren
Tempo Press- 52#. Sad I missed last week’s work on this, but they felt better than expected!
Stiff-Legged Deadlift: 95#
WOD: 5:35, 52#
Overhead squats were a struggle today!
Did 9-14-1(miss)-1(miss)-1(barely-a-squat-but-so-frustrated-that-I-counted-it)-21.
I was trying to do these all unbroken, but by the second round on my LAST rep I kept missing and dropping the bar! Then managed to get 21 unbroken on my last round. Crazy how much of a difference just LOOKING UP makes.
Yesterdays programming @6:30p group class
Press: 105x6x3
SLDL: 185x6x3 4” deficit
T2B/OHS metcon
5:37 as rxd
Goal was to do everything unbroken which I did. Those last 21 squats were tough and boy did it sting after I was done.
10 AM with Jess doing Wednesday’s work.
a few warmups and then 3x6x145# for the squat.
Good jump from 135# two weeks ago.
Metcon RX in 10:54.
Wallballs: 30/20/20/10
Kept the row between 1000/1200 cals/hour and
did the burpees unbroken. A little Fran coughy.
6am with Lauren for Wednesday
BSQ: 255, 245×2 | 255 felt too heavy for this early in the morning, so I backed off
WOD: 9:30 Rx
Wall balls unbroken
Erg just stayed above 1,000
Burpees slow
Made up Monday’s WOD
Press – 120x6x3 – moved pretty well
DL – 215x6x3 – no problems there
Metcon in 3:48 Rx’d – T2B fell off more than I would have liked, but felt pretty good about this overall
Major props to Kharpz for finally – after 5 years – acquiescing and playing Phish for me.
Sadly, in a cruel twist of fate, the Spotify Gods chose to play the studio version of “The Line”, which is easily in the bottom 10% of Phish tunes (https://www.youtube.com/watch?v=QyQC6aRGKCA). But alas, sweet vindication and major props to Katie! (Whitney was very clear that it would be one song only, do note).
Did Wednesday.
205 x 6 x 3 on tempo squats. More in the tank there.
16:15 on the WOD. Did 16lbs on the wall ball and mixed it up between 9′ and 10′
Here’s to the Phish!
Wednesday’s work out at 7:30 group class.
BSQ at 105, Katie reminded me to be more explosive as I move up, which feels challenging, but will try to remember it for next week! Fun times working with Sasha today!
Sadly no clue on the timing of that metcon, I totally lost all sense of time and space after those 40 burpees 😀 But I made it out alive which was the important thing! 🙂
Yesterday solo session doing class programming.
Press: 77.5x8x3
SLDL: 165x8x3
-press felt appropriate, DL’s probably could have gone heavier.
TTB/OHS
5:00 rx
-TTB in 3 sets each round, all OHS unbroken. Didn’t feel dead after this so could have pushed it further. I have a hard time doing this when training solo though.
Today!
5:30pm solo
HBBS: 205x8x3
-last 2 sets with a belt. felt tough today even though this was 10# lighter than last week’s 8RM
Chipper Metcon:
80 wall balls (30-15-12-12-11)
60 cals, erg (4:08)
40 burpees
11:32
7:30pm
Bench: 110x8x3
Ring Thing Muscle Ups: 3×5
GHD Situps: 3×10
-then-
Muscle Up Attempts………………..
and…FINALLY A MUSCLE UP!
Pretty happy about this! Now to repeat it. Thanks to the hubby who has coached me through my practice the last couple of weeks and has had more confidence in me than I have had.
Also, the Yankees won! Good night overall!
JESS!! A MUSCLEUP?!?!?!? THAT WAS TOO CASUAL THE WAY YOU SLIPPED THAT IN THERE! CONGRATS GIRL!!!!