Here’s Lorena F. with a casual 50 lb weighted Chip-Up courtesy of Coach Ro’s AG Strength class. Want to do cool stuff like this? Read on!
Register for Anti-Gravity Strength
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s critically acclaimed Anti-Gravity Strength class starts on September 8th, and there’s just one spot left. Better grab it!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Schedule
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
Testimonial
News and Notes
- Today is a scheduled rest/recovery day, but don’t fret! We are still open, of course, and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be found in the comments section of today and every Rest Day’s post). We recently explained why we program Rest Days twice a week and how you can get the most of of them.
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Dear Freelancer gym members: We are planning a film and speaker presentation on the New York Health Act—a single-payer health insurance program that would cover all New Yorkers for ALL health are needs without co-pays or deductibles. The legislation has a good chance of passing but needs more support from small businesses and freelancers. One of our members, Dr. Judy, is organizing the program and would like to talk with any freelancers who have contacts to the Freelancers Union. If you can help, please email Judy at judith.feldman [at] yahoo.com.
- Hey, the 2018 Subway Series kicks off right here at CFSBK this Sunday, and there are still some spots left! Go here to get in on the fun. We’re still on the hunt for volunteers to help out with set up/break down, judging, and scorekeeping. It’s a great way to get involved and make some new gym buds, even if you don’t want to compete. Email David [at] CrossFitSouthBrooklyn.com if you’re interested!
- Want to get better at Olympic lifting? We recently added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this coming week those afternoon classes are free! There’s no need to register beforehand for this Wednesday or Friday’s free classes. Just show up and get your Oly on!
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Yesterday’s Results Board: Press / Sumo Deadlift | Ring Dips, Row
Body Transformation Programs Are a Sham Breaking Muscle
Do People Really Think Earth Might Be Flat? Scientific American
Wednesday’s Programming
Back Squat
Fitness
3×5 LP
Heavier than last week.
Performance
80% x 3, 80% x Max Reps (more than Week 1)
Warm up, then perform one set of 3 at 80% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.
Post loads to comments.
Exposure 5 of 8
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“Helen”
3 Rounds for Time:
400m Run
21 Kettlebell Swings 24/16kg
12 Pull-Ups
The unfortunate key to doing well on this benchmark is to run fast and do everything unbroken with very little transition time. If the runs will take you much more than 2 minutes, scale them to 270m. The Kettlebell Swings are Rx’d as overhead/American and should be medium-heavy for you. If you can’t get the bell overhead in a good position, do Russian swings. It’s okay to break up the Pull-Ups into a few sets per round. Unless you’re a Pull-Up ninja, scale some volume if you’re doing them strict, or to Jumping Pull-Ups/Ring Rows as needed.
How to decide? JPUs are a great way to keep the intended metabolic stimulus in a workout (such as “Helen”) with a moderate amount of Kipping Pull-Ups, and Ring Rows are great for developing some strict pulling strength in a horizontal plane that can help develop into a Pull-Up. Still not sure? Do the one you haven’t done recently.
Post time and Rx to comments.
AG
A.
2-3 sets
20 single unders
6 hanging knee raises
5e lateral box step ups
B.
Double under Practice
C.
4 RFT @aer
800m row
40 double unders
5 wall walks
2 hour pace, note total time and time per round, 30 min cap
7am doing monday w/Brett
Press: 63×4, 70.5x4x3
Sumo DL: 185×5
Ran out of time on the press – heavy but moved. Deadlifts were a real hook grip story. Can’t even believe how much of a difference it makes – see two weeks ago when I couldn’t move this for 3 reps. Today 5 was fast & easy.
WOD:
Ring Dip | 9, 9, 11, 9, and 10
Row Calories | 15, 15, 15, 15, and 16
Matador + red band for the dips. Tried to stay steady – I historically nosedive on the 4th round of 5 round workouts. Really happy with the rowing – finally starting use my legs & hips more efficiently, I think.
Just a quick observation to share: Lorena’s strength was also apparent yesterday when she was dipping away on the matador!
Yesterday – 10 AM in the mega class that Ro and Brett managed with great on their toes skill!
Press 63 4×4. The first set was worst but reminded me to really set my core so as to not arch back and mess it all up (ribs down, squeeze butt, head through right away is my pre-lift mantra).
Sumo DL – I did not get the “hook grip is OK today” memo! I did not enjoy these at all. I feel like it’s easier to keep my lats back and my back flat with my arms outside my legs and shoulders. 173 x 5 slow and grunty.
WOD
10, 10, 10, 8, 9 Dips from box with dumbbell handles
13, 13, 12, 11, 12 Row
I’m glad to have a scheduled rest day today given that “The unfortunate key to doing well on (Helen) is to run fast and do everything unbroken with very little transition time,” and it’s hot again!
7AM with Brett
Press 2×3@63; 1×3@68
Sumo 5 heavy @145
Am starting to feel that clean-eating Paleo thing kick in … and it’s unsettling. I almost feel a little too clean, and it makes me want to fill my bathtub with cheese burritos and wallow in them.
I’ll admit that it does feel good while rowing, I feel like I can try to push without slamming into that garbage wall real fast.
Need to work on those dips to get on the muscle up train, was happy to see them on the WOD this AM.
Maybe you should try rowing in a burrito filled bathtub!
I’M IN
@CrossFit Sanitas, Boulder CO
A mix of different day programs.
Press 135×4, 140×4, 145×4
— getting heavy af
Back Squat 275×3, 275×8
— getting cardio af
Sumo DL 315×5, 335×1
— feeling bad af, gave up on the 335 and called it a day
Then a 2k just to get the heart going a bit. 8:23min, and I can use the altitude as an excuse.
Now on to Austin…
Wednesday with Jess
Squats felt good. Up from last time to 175#. Will go up next week.
Helen in 13:46. I want to thank Mr. Fox who talked me into going Rx after seeing me try an Rx swing and waver on a lighter weight. I now have this time Rx’d to improve on.
The New York Health Act also will pass if we get the IDC senators out (Democrats who vote with Republicans in the state senate in exchange for bigger offices) they’ve been holding this up as well as the NY Reproductive Rights Act. So check if you’re senator is an former IDC member and VOTE ON THURSDAY (yes Thursday) SEPTEMBER 13
It’s literally passed the house like 3 times. It’s the Senate that’s the problem.
But also go to this event because it’s a great bill.