CrossFit South Brooklyn

Established 2007

Rest Day

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#Weekendvibez

Lots of opportunities for fun at the gym this weekend! Here’s what’s happening:

  • The first Friday Night Lights event of 2018 is TONIGHT from 5:30 to 8:00. Everyone is welcomed to take on 18.1 in a super-fun high-energy environment. Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. The high fives will be plentiful!
  • 18.1 is slated for Saturday’s programming, which means you can do it during any of our group classes today or tomorrow. See yesterday’s post for all the details.
  • A new round of Brazilian Jiu Jitsu cycles starts Sunday! See below to get involved with this awesome new class…
  • The Starting Strength Program Total goes down on Sunday starting at 2:15pm! Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

BJJ 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, which makes 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!

Days & Times

Level 1 (February 25th – April 22nd): Sundays, 1:30pm – 3pm
Level 2 (February 25th – March 18th): Sundays, 3:00pm – 4:30pm or 4:30 – 6:30pm
Open Mat (ongoing): Tuesdays, 4pm – 6pm

REGISTER HERE!

Pricing

Level 1 (8 weeks): $200 ($100 will be charged when you register and at the 4-week mark of the cycle)
Level 2 (4 weeks): $100
Open Mat add-on (for Level 2 members only): $40

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. Callie 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!

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Yesterday’s Results Board: Clean | Handstand Walking
Cooking for Olympians Mic
New Research Shows That Neanderthals Were Artists Pacific Standard

Comments

  1. Saturday’s Programming

    Open Workout 18.1

    AMRAP 20 Minutes:
    8 Toes-to-Bars
    10 Dumbbell Hang Clean to Overhead (5 on each arm) 50/35
    Calories Rowed 14/12

    Post rounds, reps, and Rx to comments,

  2. 18.1 at 6am open gym with Dylan and Brendan

    9 rounds + 8 ttb Rx

    All about the toes to bar and grip!
    TTB 8, 8, 5-3 until last round when they fell apart
    C&J 5-5 all rounds with a quick 2 second break between arms
    Row – 1150 cal/hour and 22-23 spm.

    Very happy with this. I thought I would get into round of 9 and to get into round of 10 was great for me. TTB were the limiter at the end for me. Try not to spike the heart rate!

  4. 10am with Brett doing 18.1 (scaled)

    7rounds + 5cal rowed. Pretty happy! Might have tried to push a little harder a little earlier (my last 90sec push was huge; could have kicked that in earlier). 5/3 on the hanging knee raises. Jody was also an amazing partner!

    Also @david when you’re validating scores, we wrote 235 but it should be 233. I submitted 233. Let me know if I have to do anything to the sheet of paper too.

  5. This was an awesome morning!
    8 am with Whitney and a few women who didn’t think they could RX but then did so round after round after round! Thanks for the inspiration, which brought me much further into this RX than I though I would go. I mean, shoot! I was going to just try for at least one on my strong side – one rep? one round? and then had a 20# to switch to scale. Lo and behold I got through 5 full rounds and then finished TTB in the 6th (158).

    I actually no repped my first clean but Whitney reassured and gave me a quick correction and they all went up from there with some pushing and some jerking. I wanted to push through the last set of TTB better but just had no gas for grip or mental go. Still…thrilled!

    Big ups to Micheline, Kristin and Sasha for taking the Rx leap and doing so well with it. Thanks to Whit and to Micheline for talking me through the tough spots and Jess for last seconds encouragement!

  6. 7am with Lauren

    18.1 Rx, partnered with Matt L. Got six TTB into the 8th round for a total of 230 reps. After flaming out during the final round of the E3MOM earlier this week, my one goal for this workout was to keep a consistent pace.

    TTBs 5-3 throughout. The kip didn’t show up today, so these took a while. Clean and jerks were grippy but they happened, 5-5 all rounds. Had to put the dumbbell down between arms. Thanks to Lauren for the many reminders to get under the dumbbell. The row got a bit faster each round.

    Good vibes all around today. Nice work everybody, and go team blue!

  7. So first – I have been so nervous-cited about this whole Open thing, but after this morning I am just squarely in the excited and pumped camp. Was part of a small but mighty and still very enthusiastic 7am crew – can’t wait to cheer folks on at FNL!

    I am overall really happy with 18.1. Went into the workout literally not having done a single TTB since I think 2011. I’ve been working on core and upper body strength the past few months so was pretty sure I could at least get one and contribute an Rx rep to the team competition, so the plan was to just see if I could get one, then two, then scale at whatever point was necessary. Made it through 2 rounds Rx before things fell apart, but I’m pumped about having done 16 TTB! Added another 3 + 8 rounds with knee raises. 35# dbs were steady, not as bad as feared, and because especially in the beginning I knew I was going to be slow on the TTB and thus not get as winded, I pushed the rows a bit and just focused on using my legs as much as possible to give the arms/grip a breather.

    I really enjoyed this overall! Is it weird to want to do it again?

    • Well played!

      Don’t worry. I’m sure this will be programmed again as a regular WOD someday in the not super distant future.

      (I’m not sorry I stayed in bed instead of doing this this morning — the extra 90 minutes of sleep was GLORIOUS!)

    • Congrats to you too! Way to challenge yourself and push through and do more than you thought you would! We’re in that same boat! Thanks for your shout out!

  8. Noon w/ Brett… all the cleans – a 170# PR. 175 was a fail that was fun, if that makes any sense.

    The drills really got me in the right frame of mind to do the work – helped a lot.

    And handstand practice was great – a scary movement for me, so good that I was “forced” to work on it. Overall, a great class. Plus, some cute babies and Maisie snuggles on the way in. Bonus!

  9. Great job, everyone!!

    QQ: why is everyone ripping so badly? Is there anything I should do before the workout to prevent it???

    Thanks!

    • Length of workout. Grip tires out and gets sweaty. Pull up bar starts to rotate more in your hand that leads to rips. I’d suggest grips.

  10. Wow – all these amazing scores are making me super nervous (but kind of excited) to do the workout tomorrow!

    Question: how do those doing scaled versions of open workouts affect the team scores?

    • Hey Gaby!

      A 1 rep score RX always beats a scaled score even if you get 300 reps scaled! They to encourage people to attempt RX. If you have a toe to bar in you go for it RX and then scale down later in the workout if it becomes too much. That being said , one of my first open workouts had ttb and I swung around and couldn’t get any so I’ve been there too!

      Either way- team thing is mostly about fun anyway 🙂 good luck!

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