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 | Wednesday, January 3rd – Friday, February 23rd (5 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, January 2nd – Sunday, February 25th (full)
C cycle: Morning Novice, 6:30am Mon/Thurs | Thursday, January 4th – Thursday, February 22nd (6 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday, January 3rd – Wednesday, February 21st (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Thursday, January 4th – Thursday, February 22nd (10 slots)
Class Sizes: Space is limited to 4-10 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
- Online registration for the 2018 Look Feel Perform Better Challenge is now open! All LFPB info and resources are available through the handy widget over to the right, but you can also follow this link.
- The 2018 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more (cash or credit card accepted). Never fear, you can place your order by filling out this online form, or sign up at the front desk. Orders will be taken until Christmas day. Email Bree P. at breebree [at] mindspring.com
for any questions.
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Yesterday’s Results Board: HSPUs / DBSSSLRDL | KB Swings, Box Jump Overs, C2B Pull-Ups
Can Smiling While Exercising Improve Performance? NY Times
A Glimpse of American History Through the Process of Becoming a Citizen Atlas Obscura
Wednesday’s Programming
Tempo Back Squat (32X1):
5 x 4
Heavier than or same as last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.
Post loads to comments.
Exposure 5 of 8
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For Time:
20-16-12-8-4
Hang Squat Cleans 95/65
Reverse Lunges 95/65
Push Presses 95/65
Post time and Rx to comments.
Yesterday:
A) 17.5 redo!
10 rds:
9 Thrusters @ 65#
35 doubles
Completed in 12:24. Exactly 1:30 slower than in the open. Lol. It’s alright I didn’t deserve to do better on this one, I was out for a little Sunday funday the night before and definitely woke up with a cold this AM. Blech! Anyway.
Thrusters unbroken: felt tough
Doubles: a mess, tripped 2-3 times at least for every round. Think I only tripped once or twice total during the open. Oh well! Only practice. Still got a good workout in.
B) FSQ:3×5 @115#
Easy
C) single arm press: 3×12 @30#
D) GHD sit-up TABATA: 52 reps
E) GHD hip extension TABATA:92 reps
F) 30 min:assault air runner
Slow with occasional power walking. Think I got like 1.79 miles nothing crazy. Was starting to feel pretty cruddy at this point
Completed in 11:24 not 12:24
7am w/Lauren doing Monday
Tempo DB seated press: 25x6x2; 25x5x3 – some stress on my low back
Kick ups to the wall after each set
DBSLSSRDL: 40x7x4 – Lauren said my back was losing tension on the last couple sets, as my shoulders rounded forward. Tough her, because the weight for my legs is fine, but it’s challenging to keep the shoulders back holding on to those 40s. Will try again next week.
WOD: 10:20ish? Jumping CTB from 16″ box. Felt a little woozy drop in blood sugar half way into the first round of KB swings, so kept things slow. Messed up the reps on the CTB and did 15-15-6, but hey a little extra never hurt.
PS tomorrow’s WOD looks like a nightmare.
It really, really does. I just saw Fox do it and afterward he was like “that was HARD.”
eek.
LOL also did not mean “tough her” but “tough here” aka that sh*t’s heavy. Typing is hard.
Glad to be back after a long 6 weeks in Manila. I was attending Crossfit Primal Ape but took the last 2 weeks off for vacation. The WOD was much tougher than I anticipated.
6 am with Lauren doing Wednesday’s workout
Tempo BSQ – 140
Started out at 135 for the first 3 rounds then bumped up to 140. Legs were stiff but started feeling a little better close to the end.
WOD: 15:47 @ 65
6 a.m. doing yesterday’s work (because time travel is possible) w/Jess.
Played around with weights on the press/RDL, focused more on getting the movement right and my shoulders back properly.
Metcon: 11:11, subbing in regular kipping pull-ups. A warm welcome back to metcons after strength cycle… arrgh. Took a little too much time between transitions. At least I have tomorrow to look forward to!
*time-travels to Thursday*
10am class
BSQ
205x4x5
Maybe should have gone heavier.
Metcon was miserable.
Rxd in 16:some
Active Recovery day tomorrow.
10 AM w/Snickers doing Monday’s work. Tomorrow’s looks horrible. I’m scared. Hold me!
Seated press at 25# for sets of 5
SSRDL at 30# for sets of 8. This is lighter than I’ve done in previous weeks but I was pretty sure I was doing it wrong. I was. Much harder when you pull your shoulders back properly!
WOD in 7:44 with Russian KB swings and 1/2 volume strict chins. I was better this time than last time we had pullups in a WOD about not chicken-necking to get over the bar, so my neck is happier.
AG
A.
2-3 sets for quality
20 single unders
100ft bear crawl
3 wall walks
B.
Double under Practice/101
C.
4 rounds for time @aerobic pace
10 burpees
25 double unders
30 cal row/ski/AB
Belated congrats to Thaisa and Daniel! Super well-deserved and as always it’s so fun to learn a bit more about the CFSBK crew.
7am today with Lauren doing Monday’s work
Press @ 20# for sets of 6
This is on the lighter side but I keep tweaking my left elbow doing them which makes me think my position is off, or I’m compensating for a weakness in a bad way, so trying to really focus on the tempo and correct movement.
Also practiced some kickups and holds. These still scare me!
DBSSSLRDL with 30# dbs. I think after 4 (?) weeks I’ve finally started to do this movement more consistently right. My knees want to bend too much (‘sup tight hamstrings), really worked on correct form.
Metcon in 8:30 with KB and BJO Rx, and C2B scaled to jumping from a stool. I tried to really use my upper body on these – my tendency whenever I do jumping anything is to let my legs do all the work – I liked this workout a lot.
Ahhh! I suddenly live in Boston now. I’m not a big poster here, but I want to say THANK YOU to the wonderful coaches and members of CrossFit South Brooklyn. Joining this community is one of the best things I’ve ever done. Fox, Lady Fox, Lauren, Ro, Nick, Lil’ JB, David, MeLo, Whitney, Brett, Katie – you guys are simply the best. I’ve learned so much from each of you and I am grateful. Thank you for being so damn good at what you do.
I’ll see you all when I’m back in town for visits!
Jennifer
We’ll miss you, Jen! Good luck!!!
Noon with Lauren doing tomorrow’s work
Tempo BSQ felt good overall. Did first three sets at 90# then did 95# for the fourth set. We ran out of time for a fifth.
The metcon was a nightmare and I hit the made-for-me 18min time cap having completed 2 lunges in the round of 8. I also definitely had some power cleans mixed in with the full squat cleans. Ooof.
That metcon looks brutal.
I am so achy this morning!
6a w/Snickers
Would have liked to have travelled to the future and just skipped this workout all together
BSQ
225x4x5
Retcon – 15:xx
Just awful
Rare appearance at sbk for Monday’s WOD.. miss y’all!
Snowflake weightlifting program via Keith, weighted box step ups. It is humbling to see my weaknesses laid bare like this.
10:27?ish w/20kg, went conservative. Either way this wasn’t going to be the slow/hard oart… plan was to not drag too much on the bjo and keep myself honest on the c2b, no matter how long I had to rest between reps to get them. Success!
Made it to the gym at 5:30, so I did short circuit! Read what Whit said about wishing she has gotten her her heart rate up before Monday’s wod, so I figured it was a good call! Didn’t push it or anything, but always fun!
Dbsslrdls 30# 7×5
Hspus: 4×3 strict+3 kipping,1×2 strict (to failure :/) 2 more strict hspus than last week though… maybe I’ll be able to make it through 5 sets next week!
Wod: 9:22(?) rx
Chest to bars are getting better. I have it in my head I need a bigger kip, which is causing me not to stay tight and “elastic”. Got some good help from Whit after class.
I did lunges and squats on Saturday OG in an attempt to build my leg strength. (Doing some linear progression stuff to squat 2x/week and lift heavier weights!) My legs have not felt this sore in awhile!!
Anyway, tomorrow’s workout is going to be killer, but I am looking for hypertrophy here…
I’m going to focus on the lunge/squat booty gains tomorrow’s workout is going to bless us all with in order to make it through. #buttpump
Bye!