Coach Lauren and KLove representing CFSBK at Yosemite National Park. Going somewhere cool this summer? Send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com!
This Week at CFSBK in Review
1. We’re hosting a potluck at Prospect Park tomorrow! We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share. We’ll be on the hill south of the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance) from 2pm to around 6. Bring a dish, drink, or game to play. Come meet more members of your community and enjoy an afternoon in the park with us!
2. Worm is our July Athlete of the Month. Read the interview to find out how this social worker and dedicated CFSBKer got her nickname. Congrats, Worm!
3. This video could save your life. Ok, well, maybe not your life… but definitely your hands! In this week’s video, Coach David explains the difference between a tension grip and a compression grip and when we should use each.
4. We’re approaching 6500 followers on Instagram. Give us a follow to help us get there, and hey, don’t forget to follow us on Facebook, too!
5. From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!
6. Want to get better at Olympic lifting? Don’t forget that we’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays!
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Why Barbells for Aging Trainees Starting Strength
The Logic Puzzle You Can Only Solve with Your Brightest Friend Nautilus
Saturday’s Programming
For Time:
50 Pull-Ups
50 Thrusters 45 lb
50 Calorie Row
50 Burpees
Rest 5 minutes, then…
For Time:
30 Pull-Ups
30 Thrusters 45#
30 Calorie Row
30 Burpees
Sub Jumping Pull-Ups as needed for Pull-Ups. Use an empty bar for the Thrusters, no bailing. If you’re new, scale the volume (40 /20, or 30/15) as appropriate.
Post time and Rx to comments.
Guess I’m doing Short Circuit tomorrow 😛
Same here 😂
(50 pull-ups to start the workout? My shoulders say “no thanks” :P)
(a rare appearance at) 8am with Whitney
C&J complex
5x{135, 145, 145}
3x{155, 155, 165}
1x{185, 195, 205}
3x{165, 165, 165}
5x{155, 135, 135}
Oh my, that was an endurance workout, I was gassed after the first minute and tried to survive from that. The singles felt super sharp after all the reps, and the way down the ladder felt stronger until the 5s, where I just ran out of gas. Seriously considered skipping the last 2 minutes, but dropped the weight back and took it “easy”. Spent 2min on the ground after this was done.
Metcon 4 rounds and blah with bleh lbs. Was super gassed, just kept moving slowly.
7am w/ JB doing Saturday, which I regret a little bit. ROUGH!!!
First chipper took me 18:22. I got really lost in the pull-ups…they just weren’t “on” today and then my thumbs ripped a little more than halfway through. Finished out the set of 50 with some ring rows (don’t remember how many…maybe 10? I think I blocked it out). That sort of set the tone for the rest of the workout. Legs were dead (2 days of heavy squatting will do that to you I guess) and I just had no hustle! Broke up the thrusters way too much. Also, I got psyched out when I realized I was SO far behind everyone else!
Finished the second chipper in 9:09. I was feeling demoralized and planned to scale the volume on everything, but fortunately JB advised just scaling the pull-ups and doing full volume on everything else (thank you JB!! <3). So, 15 pull-ups, everything else RXed!