Warm up and work up to three heavy set of 5 reps. You can build to a top set or perform sets across at the same weight, but all three sets should be “work.” The goal is no misses. Use spotters on all work sets.
Post loads to comments.
9 Thrusters 155/105
15 Chest-to-Bar Pull-Ups
6 Thrusters 155/105
12 Chest-to-Bar Pull-Ups
3 Thrusters 155/105
9 Chest to Bar Pull-Ups
Post time and Rx to comments.
Register 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 to incorporate 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 go hard into your 80s, this program will help you set and maintain the foundation.
For more information on The Active Life, check out:
March 12th, 2018 – May 3rd, 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 be no refunds for any missed classes or late cancellations.)
What happens in class?
We will start with 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.
News and Notes
- Don’t forget to submit your 18.2 scores to the CrossFit Open site by 8pm tonight!
- Tomorrow’s Jiu Jitsu Open Mat hours are cancelled.
- How did 18.2 go? Let us know in the comments!
Yesterday’s Results Board: Snatch, Plank, Burpees, Toes-to-Bar
Cold Showers Lead to Fewer Sick Days Harvard Business Review
Winning, Losing, and Learning to Be a Better Member of a Team Scientific American