Register for Active Life Strength!
We’ve delayed the start of the upcoming Active Life Strength PM Cycle to Monday, so there’s still time to register! 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:
- @activeliferx on Instagram
- www.performancecarerx.com
- The Active Life on YouTube
Schedule
PM Cycle
May 14th, 2018 – July 5th, 2018
Mondays from 7:30pm to 8:30pm
Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Register Here!
Cost
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
- Tomorrow’s 11am Active Recovery class is cancelled. Coach David is serving his 8th year as the Competition Director of CrossFit’s East Regional!
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Yesterday’s Results Board: Snatch | Double-Unders, Deadlifts
Broke Your Right Arm? Exercise Your Left. It May Help, Really NY Times
When Should You Use a Weightlifting Belt? Girls Gone Strong
Saturday’s Programming
12-15 Minutes Not for Rounds:
130m Jog
1-3 Rope Climbs 15′
Post work to comments.
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AMRAP 21 Minutes:
18 Burpees
15 Russian Kettlebell Swings 24/16kg
12 Box Jumps 24/20″
159 burpees later… lots of time to question life choices.
(Included one 30 sec break to grab a tissue, which I debated the cost/benefits of for at least two rounds)
You have to laugh lest you cry, right?
7 AM doing Thursday’s work. Partly because I can always use work on my Oly lifting and partly because I took one look at tomorrow’s 21-minute monstrosity and was like HAHAHAHAHA NO.
Snatching was an exercise in frustration. JB noticed that I tend to throw my shoulders too far back on the ascent, which then causes the bar to shoot out in front of me. She gave me a cue about imagining a fishing line pulling my head up to the ceiling (so I’d stay more vertical). I tried, I swear I did, and ended up getting it right maybe about half the time? Anyway, clearly hip snatches are a thing I need to do more often.
WOD in 6:31 Rx. Spent an inordinate amount of time dealing with my hair, which I had in pigtails AND a headband, and one of the pigtails kept interfering with the path of my jump rope (aaaaaghhhhh!) and then my headband jumped off my head and flung itself on the floor, which meant I spent the rest of the WOD spitting my hair out of my face. Suggestions for better headbands (both strong enough to stay put on a thick head of hair and lightweight enough to be comfortable with glasses) are MOST WELCOME.
I can’t wait until my hair grows out. Sigh.
7am w/ KHarpz doing Saturday
Wasn’t totally planning on coming in today since I had a late night at a work thing, but when my alarm went off today I decided it would be good for me to move around a bit. Glad I did, but now I need a nap.
Rope climbs were fun! Then I got 7 rounds + 2 burpees in the AMRAP, RXed. Definitely a slog but I feel like I paced it pretty well, save for a couple of too-lengthy breaks. Helped to break everything up in my head into 6s and 3s. Fun to work out next to—and try/fail to keep up with—Kate Tk (who did her first rope climb today, wooooo!!!).
Yaaas the mini-set counting trick every time lol. I was def doing that for the burpees.
7am doing Saturday with Kharpz who is on an all-time coaching streak and I don’t believe has left the gym in two weeks.
First rope climbs ever! Like pull ups, I’ve always associated this with the presidential fitness test & all the mortification that comes with it. Went up the knotted rope first & did not love the height situation but helped me think through the ‘bring your knees to your chest & then stand up part’. Took a couple jumps up on the other ropes to get my head to tell the rest of me what to do re: locking my feet in, but then I went up *almost* all the way up a couple times yay! Good stuff.
WOD: 7 rounds + 33 reps. Might have actually over-paced this and could have gotten through 8 rounds if I’d picked up the power swing on the KB in the second half. Burpees were slow but mostly efficient and box jumps felt good. Def fished my wish bc I was hoping for a low-skill workout to settle into this morning!
im gone!!! im not there i swear!!
That belt article is great! I got a kick out of seeing that it was written by Tina Tang, since I bought a piece of her jewelry way back in the day.
Any curious person of the right size is more than welcome to give my (purple, Inzer, tapered) belt a try in 608. I use it pretty much as the article suggests, when I am approaching 80% of 1RM on squat, press, or deadlift. I don’t like it for bench.