CrossFit South Brooklyn

Established 2007

Rest Day

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Register for Active Life Strength!

A new cycle of Active Life Strength with Coach Keith starts next Tuesday! 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:

Schedule

AM Cycle
August 14th, 2018 – October 4th, 2018
Tuesdays at 10:00am
Thursday at 9:00am
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.

Testimonials

“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.

“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.

News and Notes

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Yesterday’s Results Board: Press / Sumo Deadlift | NFT Work
Thank You, CrossFit Morning Chalk Up
Activated Charcoal Is an Actual Detox Product, Which Is Why You Should Avoid It The Outline

Comments

  1. Wednesday’s Programming

    Back Squat

    Fitness
    3 x 5 LP

    Start your linear progression light enough to add weight through 7 weeks.

    Performance
    75% x 5, 75% x Max Reps

    Warm up, then perform one set of 5 at 75% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.

    Post loads to comments.
    Exposure 1 of 8

    _____________________

    For Time:
    550m Run

    Then…

    5 Rounds:
    8 Goblet Squats
    8 Strict Ring Dips

    Then…

    550m Run

    The runs should take 2-3 minutes. Scale to 400m as needed. Choose a challenging load for the Squats. Scale the Ring Dips to Box Dips or Perfect Push-Ups as needed. And, don’t sleep on these GobletSsquats! Stay braced and keep an upright torso while hitting full ROM on each rep.

    Post time and Rx to comments.

  2. AG

    A.
    50ft quadruped bear crawl
    5 free standing kick ups
    6 alt inverted shoulder taps
    x2 sets

    B. Handstand Walk Practice

    C. FT @aer
    800m row
    30ft HS walk
    30 box jump overs, 24/20
    800m row
    20ft HS walk
    20 box jump overs
    800m row
    10ft HS walk
    10 box jump overs

    2 hour pace, 30 min cap

  3. Short solo session today…almost blew it off but glad I at least moved around a little bit, even though I didn’t have much hustle.

    SL KB RDL 45#x10eax3
    BB row 80#x8–10×3

    Then some tabatas inspired by Saturday’s Short Circuit class:

    Plate thruster (or whatever they’re called…the plate touches the floor at the bottom of the squat and you sort of flip it over in front of you on the way up and press it overhead!) 25# + box jump 24″

    Situps + burpees

    Clamshell hold + banded air squat

    SA plank L + SA plank R <– these are NO JOKE!

  4. Wednesday’s work with Jess!

    Went for performance work on the BSQ because I wanted to see what my max reps were at 75%.
    Worked up to 150×5, then maxed out at 150×10. Probably had a LITTLE bit more in me. Happy with this! SO SWEATY.

    Metcon: Finished in either 11:29 or 11:49, I forget.
    Used the green KB- the hardest part for me was just getting it into the goblet position. From there, all squats were unbroken and breezyish with some grunts and curse words. Subbed out ring dips for bench dips. Tried to get my butt to the floor each time – first three rounds unbroken, fourth and fifth broken up 5-3.
    Running today felt like lead, esp on the second round. Legs en fuego now! Cashout subway steps.

  5. Can someone give me some advice on if I should do fitness or performance??

    My 1 rm has been 160-165 for over a year. Didn’t improve this year at all both times I tested. I want to improve— haven’t done a 3×5 in a long time.

    Which method would be preferred?

    Thanks,
    Allie

  6. Strength cycle. Squatting during a really loud thunderstorm is…unnerving.

    Squats 190x6x3. In the hot/humid combo this felt soul-suckingly hard although I know my bar speed was fine.

    Press 72.5x6x3. I am also glad THAT’S over.

    Barbell rows 90x10x2, x9 F10 on set 3.

  7. Started doing HBBS two weeks ago in NLWL. Haven’t done them in over 4 years so starting conservatively and doing a linear progression (which I also haven’t done in over 4 years).

    HBBS: 125x5x3

    WOD: 12:27

    Did it with a 20kg KB and 4 strict dips per round. Went too light on the KB. Used a band to stabilize the rings.

    SC afterwards

    Also- no back pain from DL yesterday!

  8. A)Back Squat
    @3012 4-6 reps, 3 sets, rest 2-3 min
    ease back in today
    3×6 @ 185#
    meant to be sort of chill but it wasnt v chill. it was tough. but good to get some weight on my back this week after vacation

    B1)Handstand Hold Against Wall
    @20-30s, 3 sets, rest 30s
    3×30. EZ. all day!

    B2)Ring Row
    3011 8-10 reps, 3 sets, rest 30s
    3×10, so happy this felt easy. i remember the good ol days when rings rows were hard (about 6 months ago)

    B3)Dual KB Front Rack Reverse Lunges
    16-18 alt reps, 3 sets unbroken, rest 3 min
    add weight each set
    3×18 reps
    2×35#, 2×44#, 2×53#
    holy front rack. That 53# swallowed my shoulders! That was really hard. Definitely as heavy as i could go with control. Stoked that my FRACK is feeling better. KBs are still worse than barbell for sure though

    C)6 sets @ very hard effort
    20s AB for max cal
    rest walk 2:20
    still looking for repeatability here. if you fall off by more than 2-3 cal cut it
    we know what happened. mental collapse, tears, and nausea. So happy i was able to get it together and finish this off with some consistency. will try not to hit the panic button next time
    12/11/10/10/10/10

    • forgot AM sesh:

      A)FT @aer
      5k row
      2 hour pace, 30 min cap
      23:54
      Felt good until i got sweat in my eye 3000M in. I was rowing blind for 2000M! terrible lol. Had HR monitor on for this one, 2:20-2:30 pace

      B)FT @aer
      10k AB
      2 hour pace, 30 min cap
      20:02
      less sweaty with the air flow from the bike haha. 48-51rpm

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