Clean
Performance
Every 90 Seconds x 10 Sets:
Clean
Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.
Fitness
Every 90 Seconds x 10 Sets:
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat
If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.
Post loads to comments.
Exposure 2 of 8
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3 Rounds for Time:
15 Deadlifts 135/95
9 Lateral Burpees Over-the-Bar
6 Push Presses 135/95
The barbell should be light for you, unbroken on the fast end. Jerks are no-reps.
Post time and Rx to comments.
Proud parents Ron and Azurée created this awesome video (costarring Coaches Tori and Greg) of their son Grayson’s first CrossFit Preschool. Be sure to turn your sound up!
Brazilian Jiu Jitsu 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.
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. 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.
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!
These will both be 4 week courses with 1 class per week.
Days & Times
Level 1 (June 17th – July 8th): Sundays, 1:30pm – 3:00pm
Level 2 (June 17th – July 8th): Sundays, 3:00pm – 4:30pm
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!
Active Recovery Cancelled Tonight
Tonight’s 7:30pm Active Recovery class is cancelled. Coach Whit is feeling under the weather. Feel better, Coach Whit!
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Yesterday’s Results Board: Squat / Dumbbell Row | Double-Unders, Kettlebell Swings, Handstand Push-Ups
Which NYC Borough Would Win an All-Out Civil War? Vice
Time Management 101 Is Time Well Spent Breaking Muscle
Cleans were…okay. Worked up to 108 and was having issues with slow elbows and also dropping under the bar fast enough. (KHarpz saw one rep and said I looked like I muscle cleaned it and went “Okay, it’s time to squat now.” Ha!)
WOD was terrible. 5:02 Rx. I wanted to die afterward. Jess told Team B to try to go faster than your partner. My partner was Morgan so I just laughed.
7am with Kharpz & JFox
Cleans: 103×2, 113×2, 123×6 (90%)
Hoo boy, each one of those 123’s felt different, but no misses & the last one was pretty solid. Happy to be able to stand these up with relative ease (leggies!) but first pull & extension were sketchy on many reps.
WOD: 4:18 at 73#
Um, my legs were dead & shoulders asleep so the push presses were very, very terrible. Catching Morgan finish at 3min in my peripheral was awesome.
She got it in 2:59! Insanity.
Clean: 113×2, 123, 133, 143×2, 153×2, 163×2
WOD: 3:40 Rx. Arms gave out. Couldn’t cycle the second round of push presses, then just fell apart the last round (2-3-1). Good little quick burner.
6am with JHarpz
Cleans 185 x 3, 195 x 3, 205 x 4
Happy to hit 4 at 90% fairly easy. Used to really struggle at that weight.
WOD in 4:51 Rx. Morgan is insane.
Last day of Strength Cycle! Well, for now. Starting back up July 2 🙂
Pretty easy day…
BSQ: 125x3x3
Press: 60x3x3
Chinups: BWx4x3
Total on Sunday! We’ll see if I made any gains since Iron Maidens…
Cleans 83-93-103×3,108×3 -113×2
Wod: 4:06
93# deadlift
25# DB- strict press x6, strict/push press 3&3. Had to switch to push press to go unbroken. I should have just gone a little slower and rested to do the strict press every round. Oh well. Push presses didn’t hurt or anything.
Fun short circuit after!
7:30 with Brett and Snisky
Cleans: 113, 118×5, 123×4
Strength didn’t feel great today, but some good tips from Brett made my last few reps some of the best.
Wod at 73# in 4:21
Push presses were hard