Former CFSBK Athlete of the Month Roose M. Deadlifts 445 lb at Sunday’s Starting Strength Total. Would you like to lift a lot of weight, too? Read on!
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, July 2nd – Friday, August 24th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, July 3rd – Sunday, August 26th
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, July 2nd – Thursday, August 23rd
D cycle: Continuing Education, 6pm Mon/Wed | Monday, July 2nd – Wednesday, August 22nd
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, July 2nd – Thursday, August 23rd
A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, August 26th at 2pm to cap off all cycles.
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.
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Yesterday’s Results Board: Bench Press / Step-Up | NFT Work
The Forgotten Chefs Who Made Carne con Chile a Texas Mexican Standard Atlas Obscura
2018 East Regional Highlights CrossFit (video)
Wednesday’s Programming
BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 8
A2) 3-Point Dumbbell Row:
3 x 8
*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.
Post loads to comments.
Exposure 3 of 8
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Performance
AMRAP 9 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9…
Power Snatch 155/105
Ring Muscle-Up
The barbell should be on the heavy side of medium for you. All singles are okay.
Fitness
AMRAP 9 Minutes:
5 Power Snatches 115/80
5 Chest-to-Bar Pull-Ups
The barbell should be medium-heavy for you. Scale to regular Pull-Ups or Jumping Chest-to-Bar as needed.
Post rounds, reps, and Rx to comments.
AG
A.
2x
5 sa ring rows/side
20s jump rope practice
20 alt quadruped shoulder taps
B.
Butterfly pull up/kipping pull up practice
C.
6 rounds w/partner
8 pull ups
20 double unders
130m run
I just signed up for evening strength cycle. WHEEEEEEE! It’s been way too long and I am stoked to make some gainz. (Although since I’m going to SF next week and then I’ll do two months of evening cycle I am going to forget how to wake up in the morning. Bye 7 AM, I’ll miss you!)
Also really looking forward to AG tonight.
GET THOSE GAINZ STELLA
ROOOOOOOOOOSE!!!!
Way to crush it, Roosevelt!! (And Jaime, Kirby, etc!!)
Finally have the time to cure this shoulder stuff correctly with programming from Katie!
Pre-Class:
3x: PVC pass throughs, :30 FLR on rings, hollow body shoulder flexion with 2.5#
3x:
:30 probated relaxed bar hang, :30 ohkb hold 12kg each arm
With all of these movements, the feelings of uncomfortableness improved with each round. Honestly, my arms and shoulders felt great when I finished! I can tell KHarpz really knows her stuff! I am so grateful she is around!!!
We also decided that I can do one group class or short circuit/AG class per day, 5x/week. This is going to be hard for me as it’s summer break and exercise is my main hobby, so now that I have time for all of the classes, I can’t do them all! :/
TBH, as hard as I try not to, I really do live with constant anxiety about what I’m eating and how much exercise I’m doing. When I really take a second to think about it… I think this will be *very* good for me— body and mind need to take a chill pill!
Anyway, group class after.
Step ups: 20” +45# plate, 12.5#
Bench: 83# felt solid
Stayed at 25# with OH carries to not push it and focus on excellent form.
So excited to fix whatever I did to my body!