Clean
Take 10 minutes to warm up to a heavy single Clean.
Post work to comments.
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For Time:
6-9-12-9-6
Burpees Over the Bar
Front Squats 185/125
Chest-to-Bar Pull-Ups
The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. The first rep of any set can be a full clean. Scale the Chest-to-Bar Pull-Ups to Chin-over-Bar, Banded, or Ring Rows as needed.
Post time and Rx to comments.
Compare with 6.29.17
Our next Brazilian jiu-jitsu cycle with Callie Brennan (pictured right) starts this weekend. There are a limited number of spots in each class, so get on it!
Sign Up for Brazilian Jiu-Jitsu at CFSBK!
Brazilian jiu-jitsu (BJJ) is a full contact grappling style that prioritizes strategy over brute force. Literally translating to the soft or pliable (jiu) style (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its, core a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, making BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.
The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.
In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!
Course Details
This will be a 4-week course with the option of taking 1 or 2 classes per week. Classes will cover the basic body mechanics and techniques used in jiu-jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry!
By the end of the course, you will be at the point where you can walk into a live-sparring jiu-jitsu class without reservation.
Schedule
Level 1 (November 19th – December 11th)
Sundays, 3:30pm – 5pm
Mondays, 8:30pm – 10:00pm
Level 2 (November 19th – December 11th)
Sundays, 2:00pm – 3:30pm
Pricing
1 class per week for 4 weeks: $90
2 classes per week for 4 weeks: $160
About the Coach
Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte.
Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.
Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately.
She initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!
Feel free to contact Callie directly with any questions!
Weekend Schedule Changes
- This Sunday’s 11am Active Recovery class is cancelled.
- Only 608 will be available for Open Gym this Saturday. We’ll be setting up for the CFSBK Art Show in 597!
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Yesterday’s Results Board: Bench Press / Row
Stomping the Feet in the Clean and Snatch Catalyst Athletics
How to Deadlift Better Than Donald Trump Jr. Lifehacker
6am w/Brett & Lauren
Super fun warm up w/kettle bell ladder situation. Which reminds me of something I keep meaning to ask about: has CFSBK ever done any special KB programming? I’d love to learn how to do more than swings!
Cleans: 83×3, 93×2, 103, 113, 118, 123F, 123, 128, 133F
I think I was surprised by how quickly & relatively easily I got under 133 that I just lost my brace on the way up and didn’t make it. Sad.
WOD: 16something @ 93# and pull ups w/green band, scaled volume on those to 6-9-9-9-6
Front squats in WODs are ridiculously hard for me, so these were so slow (6, 5-4, 4-4-4, 5-4, 6). Pull ups were OK, I just needed way too much time to recover in between sets of 3. Tried to push it on the burpees bc of the struggle elsewhere.
7am with Lauren and Brett
Cleans
10 minutes goes really fast! Yipes.
73 – 83 – 83 – 93 – 103 – 113
It took me a few reps to remember what full cleans are supposed to feel like. Happy with this for today.
WOD
15:16 with 93# on the bar and banded pull-ups. As Shawn put very diplomatically after the workout, definitely visited a rather dark place somewhere during the second round of 9. Just tried to keep steady on the burpees and not trip over the bar. FSQ in 6, then 5-4, then 5-4-3, 5-4, and 6. I wanted so badly to put it down during that last set but the thought of cleaning it again was enough to convince me to stay put. Pull-ups were OK, I used bands and was gunning for strict chest to bar – those abandoned me a bit toward the end but I’m defgetting stronger (thanks Ro!).
7am with Brett and Lauren.
Lauren, get some rest! I hope you feel better soon 🙂
Cleans: 63 – 73 – 83 – 93 – 113 – 123F
The 113# felt super solid, I’m really bummed I didn’t make 123. I overheard that we’re supposed to be able to clean heavier than a power clean..though this doesn’t seem to be the case for me. Am I doing something wrong?
WOD in 14:38. Did 103# with a green band. I wish I scaled volume on the pull-ups, because I counted some really sad, rushed attempts.
Front Squats in 6, 9, 8-4, 6-3, 6. Glad I chose this weight – I suppose I could have gone a bit heavier, broken it up more, grunted a little louder…still happy!
Also – does anyone else have a membership to Brooklyn Boulders? I go mostly weekend afternoons and occasionally before/after work and would love a climbing buddy. Or if anyone is up for learning how to boulder, I’d love to introduce you! I’ve got an extra chalk bag and extra climbing shoes (Women’s size 8, but you can also rent!). You can reply here or email me at jaimejcheng@gmail.com.
Also, so many reactions to the link to Donald Trump Jr’s Deadlift “PR”. My back is hurting just from watching it. Injury prevention over ego, man…
Clean: 83, 103, 123, 133, 143, 153, 163
Not enough time to really test today, but would like to soon.
WOD: 15:14 Rx
Missed this workout the first time around. Originally planned on scaling the C2B pull-ups, but managed to work my way through them all – even kipped a few together, which has never happened before. Front squats were 6, 5-4, 6-4-2, 5-4, 6. Burpees happened.
6am Brett & Snickers
Worked up a little heavier during warmup. Didn’t want any extra front squats.
Metcon – 14:22 Rx
FSQ: 6, 5-4, 5-4-3, 5-4, 6
C2B: 6, 9, 7-5, 9, 6
Burpees: sucking wind
Over a minute slower than last time. Just happy I finished.
Noon with David
Cleans: 53×2 63×1 73×1 83*x1 93fx3 (2 bad mental fails and 1 acceptable fail). After the 10 min and talking about it, I went back to try again at 88 and got my PR at that. Need to really not be so in my head in psych-myself-out ways.
Metcon in 14:56. Scaled burpees with step over bar, weight 63#, and ring rows. A good 40 seconds in there was me switching out plates because I started with 73# and it just wasn’t going to happen. I’d like to test this again in a few months and be able to use 73.
Oh also—any favorite boxes you guys have dropped into Oakland or in Rejika or Zagreb, Croatia? I really tried not to let travel mess with the next cycle but alas, it will at the beginning.
That is a very eclectic list of places.
I always go to Pacific Strength in Oakland. Really nice coaches, and they have good OG hours (most mornings from 9am to noon) if that’s your cup of tea. One of the coach’s there (Kimmy) is good friends with DO, so they are CFSBK brethren.
Oh cool. Thanks JB; looks like a short Lyft from my hotel there.
And yea…my work travel is extremely eclectic…especially this year. Amazing for discovering new places, super weird for any sense of routine or familiarity.
100lbs next time!! (well maybe a time or three beyond, but SOON)
Last hotel gym workout, whew!
15 min NFR
0:30 DB OH hold, 15#
10 shoulder taps
10 DB lat pullovers, 15#
Shoulders were nice and toasty after that.
3 supersets
10 goblet squats, 31X1 @20kg
10/side DB high pulls, 20# rounds 1 and 2, 25# round 3
10/side DB shoulder ERs, 5# round 1, 8# rounds 2,3
I didn’t want to do 25# on the high pulls but some dude grabbed the 20s when I wasn’t looking. My fault for putting the one I was using back in the rack between rounds, I guess.
After that I had to hustle to catch my flight, so that was all the fitness for the day. So happy to be home!
7 am with Lauren and Brett
First, sorry! I think I left a blue and red band on the bar. I’ll pick up extra stuff for people tomorrow. Promise.
Clean: 73, 78, 83, 88, 93, 98×2 – elbows were so bad on the first one at 98. I had to crank them around at the bottom. Brett had me do a straight arm jump, which took two attempts to achieve. Then my second attempt went better even though it felt weird and upon review of my journal, 98 is indeed a PR!
I did the WOD with 83# thanks to a pep talk from Lauren. 14:20. I was glad to make all my burpee jump overs!!! (I had been stepping over ever since a crash that had me freaked out but these weren’t scary; although nor were they fun). Used a blue band on chest to bar for the first 6 and then added red for the remainder. In June I did this stepping over, and 3-5-6-5-3 chin ups in 14:06. I’ll take the 14:20 given these “better” scaling options.
What’s next????
5:30 with Whit and Lauren
Was mostly working on form and my pills bc I can’t get out of the hole with any real weight on the bar still. Felt like I got a couple decent ones so that is some good progress.
Metcon Air in 14:20
Only 75 on the bar and could barely do that but I did it! Step overs were all I could manage but I was happy to get through all the pull ups with kipping. That was my big goal for this year and I can cycle them pretty well. Broke them into 3s just to stay consistent.
Cooked 3 lbs of ground turkey and am now watching Birth of a Dragon (Bruce Lee movie) because I’m a warrior.
16:40 on the WOD during a big 10am Whit/Brett class. Scaled down to 125# on the front squats. For pull-ups did 3-6-9-6-3 of banded.
Anyone else starting to feel a tad sore after these first three crush week WODs? Somewhat dreading the inevitable long duration Saturday WOD coming.
Power cleans up to 113. Knee isn’t ready for squat cleans. Took it easy and didn’t push the weight.
WOD in 11:40 @83# with C2B
When I first saw the WOD I planned to do back squats because they don’t bother my knee. Worked in a few front squats when I power cleaned and decided I could do a light weight FSQT in the WOD. Did all the squats unbroken but honestly, they weren’t easy because I’ve been keeping weight so light on lower body movements and haven’t been doing a lot of volume so will def be sore tomorrow.
Burpees were slower than I would have liked but felt so tired.
C2B- getting much better at stringing them together. Did sets of 4 most rounds but needed rest in between. Def feeling stronger from AGS which helped plus got some good cues from Whit last time I did them. They are looking more like real C2B…not pulling horizontally as much.