Back Squat + FRONT SQUAT / 3-Point Dumbbell ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 10
A2) 3-Point Dumbbell Row:
3 x 10
*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Rest 30 seconds to a minute between movements.
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Exposure 1 of 8
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Performance
Every Minute on the Minute x 18 (9e):
1) Ring Muscle-Ups
2) Rest
After warming up, perform a max set of unbroken Muscle-Ups on the first round. Then aim to make roughly 80% of that on the following 8 sets. So if you do an unbroken set of 5 to open up, aim for unbroken sets of 4 for the remainder of the rounds.
Fitness
Every Minute on the Minute x 18 (6e):
1) 5 Strict Chest-to-Bar Chin-Ups (use assistance/resistance as needed)
2) 5 Strict Dips or 5-10 Close Grip Push-Ups
3) 10 Body Saws on Rower
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Get Started with Brazilian Jiu Jitsu at CFSBK!
Hey, good news: We’ve pushed back the start date of our BJJ Fundamentals class to give you some more time to sign up!
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.
Fundamentals 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. This will be a 4 week course with 1 class per week. Classes will cover the basic body mechanics and techniques used in Jiu jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry! By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.
Days & Times
June 17th to July 8th
Sundays from 1:30 to 3:00pm
Pricing
$100 (1 class per week)
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: Rest Day
Fitness Fights Cancer CrossFit Journal (video)
Deadlift Mechanics Starting Strength
9am short circuit
3x
100′ waiter carry (16kg ea, then 20kg ea x 2)
12L/8R single leg RDL (red band, 17.5#)
20 alt seated DB press 25# x 2, 30# x 1 only 16 reps
12 band ext rotation robot lifts
3x, :40 on / :20 off
bb ab roll outs (avg 6-8/rd i think)
wb shots (14#, 10′)
burpee (avg 12-15)
SA pallof hold — hard
rvrs bear crawl plate pull – 25# ea
SA kb snatch (8ea @ 12kg)
10am group class
HBBS @ 30×1: 125×10, 135×10
FSQ @ 30×1: 115×10
felt solid. moderately uncomfortable on FSQ, but good position.
SA DB BOR @ 30×1: 30×10, 35x10x2 – not max, but hard
18min EOMOM: muscle ups
set 1: max effort set… can’t remember if I did 3 or 4?
most other sets were 3 reps strung together. I think two rounds when I missed the third rep, and one round when I missed the second b/c I did something weird. so I think I did about 24 total.
need to focus on tension down and pulling to my hips more. I think i was too focused on the swing and my legs, and not enough about the actual pull/push.
hey friends! i have a very #firstworldproblem. i’m in strength cycle right now and probably also need to be doing some mindless cardio on the side to reach my goals of being #fitspo. i also would really like to watch a certain british reality show called love island while i do said cardio. did you buy an iPad (or other such device) with high hopes but discover that it is mostly useless? has it been sitting around yourself for several years accruing dust and declining in resale value? do you want to sell it to me?!?!? LMK! me and my need to watch dumb TV would be very grateful for your support.
p.s. everyone should get on the love island train is is GR8!
lol
sorry can’t help.
Tempo LBBS: 135×10, 145×10
Tempo FSQ: 115×10
Tempo DB Row: 25, 30, 35 x 10
WOD: Did Rx fitness for the first three rounds, then dropped to 4 reps for the dips and chin-ups for the second half.
Monday:
Tempo bench: 75, 85, 90 x 10
Step ups: 17.5 x 10e x 3
WOD happened- 20kg KB for SA swings.
Sunday:
Cluster up to 133, 138F.
Death by Thrusters with Carlos- finished before the 13 min mark.
And totally late to the comment party: Iron Maidens!!! Always an amazing day and so fortunate to be a part of it and see so many strong women surprise themselves with awesomeness – amazing what hard work and dedication can produce. On my part I hit a 270 Squat (10# PR), 132.5 bench press (2.5# PR with pause), and 365 deadlift (not a PR, but a pleasant surprise). So thankful for the opportunity to participate and everyone who contributed to making the day so memorable.
5:30pm Group Class
BSQ: 185×10, 205×10
FSQ: 135×10
Kipping Ring Muscle-Ups
11 Unbroken
0 (took the second round off to recover)
Did the rest of the sets at 3 except two sets where I snuck in 4.
LBBS: 110x10x2
FSQT: 85x10x1
Was a bit worried about my lower back which has been hurting from training DLs for Iron Maidens (didn’t end up competing because of it) but surprisingly my back felt ok.
Rows: 30#x10x3
Easy but didn’t need to push the weight because I had AGS yesterday
EMOM:
C2B: singles with the red band for the first two rounds then red +blue for remaining rounds bc there were no yellow bands to add to the red. Red/blue was too easy so did a tempo.
Dips: on matador: 5, 3-2 for four rounds, 5
Both dips and C2B felt more difficult than usual….hopefully bc of AGS yesterday.