Tempo Back Squat (30X1)
5 x 4
Heavier than 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 6 of 8
Every 3 Minutes x 5:
7 Thrusters 115/80
You should have some time to rest between sets, around 2 minutes on the fast end, but at least 30 seconds on the slow end. Scale load as needed on the Thrusters and/or Hanging Knee or Leg Raises on the Toes-to-Bars.
Post work to comments.
Here’s Coach David on the CrossFit Podcast talking about 10 years of running CFSBK, 256 days of cold showers, and 2 tattoos. It’s a great conversation loaded with pearls of wisdom!
Best of the Blog 2017: Inside CrossFit South Brooklyn
In the days leading up to the new year, we’ll be revisiting some of our favorite blog stuff from the past year. As you probably know, Coach David’s interview above caps off a whole slew of videos from CrossFit HQ about our humble gym on the banks of the mighty Gowanus. Inside CrossFit South Brooklyn is easily one of the best things to happen to the blog in 2017, so here, in case you missed any of them, are all the vids:
- Diapers and Dumbells
- The Docs
- Fit 55+
- Group Class Coaching Expectations: Part 1
- Group Class Coaching Expectations: Part 2
- Group Class Coaching Expectations: Part 3
- Group Class Coaching Expectations: Part 4
- Group Class Coaching Expectations: Part 5
- Group Class Coaching Expectations: Part 6
- Guiding Principles
- The Kids
Which was your favorite? Tell us in the comments!
Sign Up for Active Life Strength!
Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs.
The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge of incorporating it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and live hard into your 80s, this program will help you set and maintain the foundation.
January 8th, 2018 – March 1st, 2018
Monday and Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Cap: 12 athletes
The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
(Please note that you are committing to specific days and times and there will be no refunds for any missed classes or late cancellations.)
What happens in class?
We will start by testing your single-leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.
In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.
Yesterday’s Results Board: Rest Day
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