REGISTER NOW FOR STARTING STRENGTH PROGRAM
The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy 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, March 5th – Friday, April 27th (4 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun |Tuesday, March 6th – Sunday, April 29th (full)
C cycle: Morning Novice, 6:30am Mon/Thurs |Monday, March 5th – Thursday, February 26th (3 slots)
D cycle: Continuing Education, 6pm Mon/Wed |Monday, March 5th – Wednesday February 25th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs |Monday, March 5th– Thursday, February 26th (3 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.
Jeremy M. on Starting Strength
“One recent Monday morning, I stood on my bathroom’s scale and watched its pointer swivel, as it almost always does, slightly further than it ever has before. This time it landed on 180, a full 30 pounds gained since I began Starting Strength.” That’s CFSBK Starting Strengther Jeremy McKey reflecting on Starting Strength (the Rippetoe book) and his experience building strength in Coach Jeremy’s class. Give “The Man on the Blue Cover” a read!
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Yesterday’s Results Board: Push Press | Run, C2B Pull-Ups, Pistols
Found: A Pair of Boxing Gloves from 2,000 Years Ago Atlas Obscura
Using Archival Audio to Plug You Back into Nature The Outline
Wednesday’s Programming
Performance
Every 3 minutes x 18 (6 sets):
12 Wall Balls 20/10, 14/9
8 Burpee Box Jump Overs 24/20
The goal is fast and unbroken on each set. The BBJOs are Rx’d as a jump-out/jump-in Burpee and must be a two-foot take off on the jump. Jump or step down as desired.
Fitness
Every 3 minutes x 18 (6 sets):
12 Wall Balls 14/10, 10/8
8 Burpee Box Jump Overs 20/16
The goal is fast and unbroken on each set. The BBJOs can be a step-out/step-in Burpee, and stepping over the box is allowed.
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Back Squat
Heavy Single
90% x 1 x 3
Warm up and make a heavy-single Back Squat followed by three more singles at 90% of that load. Goal is no misses and no bailing, but use spotters on all work sets.
Post loads to comments.
AG
A. 3-4 sets for quality with a partner
3 wall walks w/shoulder tap
50ft Wheelbarrow walk
5 squat thrusts w/yoga push up
B. Handstand Walk Practice
C.FT @aerobic pace:
Run 200m
10 HSPU
Run 200m
10 pull ups
rest 2 min
x3 rounds
6 AM, because I have to fly to DC and back today. Bleh! (The bleh is for the situation, not the wonderful people of 6 AM.)
Got faster each round on the couplet, although never fast enough to catch Kayleigh and James A. Best was 1:05, worst was 1:10.
215 for the heavy single, then 195x1x3. Kinda wish I’d gone for 225.
The best part of my day is over and it’s not even 8 AM!
7am w/ Lauren + Jess
WOD fastest pace 0:57 (last round!) slowest, 1:02 (first round!)
Back Squat 1×155, 1×165, 1×175. I think it’s time to test a new 1RM!
7am w/Lauren doing Monday
Aggravated my left shoulder/bicep again, I’m guessing from Sunday’s pullups. Some acute & twingey pain started yesterday & was worse this morning. Sigh.
Backed way off the push presses & took these from the rack: 63, 73, 63, 63
Modified WOD: 15:05 modified to 5RFT of 270m run, 14 kb swings @24kg, 14 goblet reverse lunges @16kg
Just wanted to say YAY ALLIE!!!! since I missed it yesterday! You are a great presence at this gym, and I’m so happy for you.
Haven’t been posting, so here are my make-ups:
Fri: tested out some 18.1 stuff and tried not to have anxiety dreams for two nights in a row. somewhat successful.
Sat: open wod 18.1
320 reps RX’d (10 rds + 8 ttb + 10 C&J + 2 cal)
Have my splits recorded in a photo to save in case we ever see this one again, but started @ 1:41 and then kept the work pace floating within 1:40-1:55 each round with about :07-:09 transition back to TTB. That meant I finished round 10 @ 18:52 and had about a minute to clear as much work as I could in round 11.
The obvious thing to improve is really just to row harder. I firmly believe I started at the right pace for myself though so I wouldn’t blow up halfway through. I was focused on my breathing throughout and working hard but never felt over the freakout line until the last 2:00. I think to improve my score I’d just need to be more stubborn in rounds 7-9 on the row and keep it above 900 even though it hurts and i’d be scared the wheels would fall off on the other stuff.
sun: fun 35 min EMOM in class. CNS felt destroyed. snatches were junky, so did not push the weight.
2 power snatches: 95,95,105,105,110,95,95
:30 hollow hold: mature hold each time. sore the next day in low abs!
40 DU: mostly unbroken, a couple trips
pull-ups: did 7×5 strict CTB with a blue band with :02 pause at top
mon: bike heat up
4x
8 seated db press @ 20×1 (25, 25, 30, 30)
8ea RFESS @ 30×1 (bw, + 30# goblet x 3 on L side. bw only on R)
12 ghd hip extension @ 20×1
30 minutes
assault bike
:30 on / :30 off
started around 62 RPM and pushed up to 64-65 RPM past the halfway point
walking during the rest
7am w/ Lauren doing Monday
Push press: 83×5, 93×5, then 103×5 which inadvertently was a PR. Wouldn’t have gone this heavy if it weren’t for being partnered with strong-as-hell Kate W. Yay!
WOD: 15:14 with 4 kipping chest-to-bar pull-ups per round using a chin-up grip—which I did instead of strict c2b thanks to Lauren’s encouragement. Good tip, since we’ll likely see these in the Open. Then after class I tried them with a regular grip and was able to get 2. New skill! As for the rest of the workout: I’m still a slow runner, but pistols are fun and for whatever reason seem to come pretty easily to me.
Wednesday E3MOM: 54 sec, 50, 50, 50, 49, 52.
Legs kept dying after the sixth BBJOs.
LBBS: 135×5, 185×3, 215×1, 235x1x4
Planned to do a heavy single around 245-250 after my last warm up at 235, but realized time would be tight, so instead opted to stay there and keep going with singles.
Some HSPU practice after (5 sets of triples to the grey tile).
10 AM with Jess doing Wednesday work.
wall balls ranged from 1:03-1:07- slowest was a full header on the way down. Don’t try it.
Slooooowwww burpees.
165/185/195/205 (95%) on the squats.
40 strict knees to elbows cashout.
Having worked alongside “the other Jeremy” in SS for 8 weeks, it was so fun to read about your intellectual journey to weightlifting. Nice article Jeremy M!
And great job to all at our Total this weekend, so inspirational and supportive.
Agreed, great write-up!!
Great work on the platform last Sunday Strength Cyclers!
6:30 with Harpz!
Worked up to 93 on the push press. Abs always get squirrely for me when should to overhead gets heavy!
Did the wod with 5 c2b and 8 pistols in 12:31. Chest to bar felt pretty good, and the pistols felt easier than expected since I rarely do then in flat sole shoes (pistols in lifters= much easier for my inflexible ankles)