Back Squat
Fitness
3×5 LP
Heavier than last week.
Performance
65% x 5 x 3 (@22X2)
Deload week.
Post loads to comments.
Exposure 7 of 8
_____________________
4-5 Rounds Not for Time:
100′ Sled Push, AHAP
4-8 Strict Pull-Ups
90-120s Bike/Row/Jog
The sled push is down and back in either gym. The load should be heavy for you but should never stop moving (except for the turnaround). Add assistance/weight to the Pull-Ups as needed/able. Take the bike/row/jog at an easy pace.
Post work to comments.
Today marks CFSBK’s 11th anniversary. Happy birthday to us! In today’s video, Captain Osorio takes us back to the spot where it all began, which now looks very different. You can still see the “SNAFU” post that David refers to here
Brazilian Jiu Jitsu at CFSBK: Register Now!
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.
The Level 1 Cycle 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.
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 are both 4 week courses with 1 class per week.
Days & Times
Level 1 (November 11th – December 2nd): Sundays, 1:30pm – 3:00pm
Level 2 (September 30th – October 21st): 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!
News and Notes
- We’ll be running on a modified schedule this weekend as we host the Birthfit Coach Seminar. All CrossFit group classes will run on our regular schedule, but there are a few cancellations. Check out the Schedule page to find out what’s happening.
- Just 3 days left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause. You don’t want to miss out, do you? Go HERE to register!
- The 2nd event of the 2018 Subway Series takes place at CrossFit Virtuosity this Sunday, September 23rd. There are still 7 spots up for grabs. Grab a partner and sign up here!
_____________________
Yesterday’s Results Board: Rest Day
Why You Feel Nauseous on the Air Bike OPEX
Is Breakfast Cereal Any Good for You? Gizmodo
7am w/RoHarpz
HBBS: 165x5x3
Some collapse in right hip, time to get that checked out. Otherwise, happy to have made it thru this LP with a 5# increase each week. Got heavy but never felt like I’d miss. Pretty sore in my right hip/right low back a couple hours later now though. A little anxious about testing now until that’s feeling better.
NFT: 3 very casual rounds of run/bike, sled, and 2 strict no band pull-ups. Did give the sled a go at 220# which was awful, and needed a little assist from Ro pas the sticky spots on the floor + my shoes which just keep flopping off.
HBD CFSBK!
7am w/ Ro + Katie
LBBS 125# (65%) x5x3 w/ 22×2 tempo. Felt good, though I found out my low bar position is a little TOO low, ha! Great coaching from Ro on how to fix.
2 rounds and change of the NFT. Sled pushes at 185#. SO HARD!
A)3 rounds NFT:
30s supinated chin over bar hold
5 ring dips
30s side plank
2 min bike – sustainable
felt solid! big focus on using the shoulder blade mm to hold that chin over bar. takes a lot of pressure out of the elbows. ATTN!!!! folks who complain of elbow pain with pulling movements/movements in general. when i wasnt focusing on tension i felt a lot of pressure in my lateral elbow. when i was focused i felt nothing. scap strength is life.
B)Back Squat
@2012 2,2,2,2,2,2, rest as needed – 90% of last week
210# 2/2/2/2/2/2
felt SOGOOD! i wasnt doing my hinge compensation today. hips under. felt smooth and strong. stoked about sneaking in 12 squats at 210#!
C)KAREN:
150 wall ball, 14/9
5:42, 38 sec PR!
KAREEEEEENNNNNNNNNN! i was so nervous about this idk why. i was shaking before i started! its because i knew i had to be mentally tough and i wasnt in the mood 🙂 but i did what i told myself i would do and im proud of that! Wanted to do 10 sets of 15 every 30 sec (which i knew was insane but i like to make unrealistic time stamps sometimes to force myself to go faster). It started to hurt at 75 when my brain started going oh sh*t you’re only halfway. But i pushed through it! Only caved in my 9th set of 15, where i dropped at 11. But then i punished myself and did 19 to finish off the 10th set! Little thinking and negative chatter in my head today, good stuff i think im improving. Anyway, caught video of this because i was paranoid i would miss a rep, was surprised to see that i had questionable depth on a few of my wall balls. I rewatched my video in slow motion twice (im talking 30 min of video surveillance) and i’m good to go, it was a pretty cruddy camera angle. thank goodness! Wouldve been super bummed out if this wasnt legit. Crazy how that happens, i never get called on range of motion so i wouldnt have had a clue. Always pays off to video yourself, now i have something to be aware of
Love this video – happy birthday CFSBK!
Happy anniversary DO!
Short Circuit today reminded me of just what a slog FGB-style work can be. Awesome to partner up with OGJB though!
See you all next week, it’s vacation time!
Happy Birthday CFSBK!
8 AM with Ro (Happy Birthday Ro!)
squats at 165#- 5lb. progression each week- happy to have made that work.
3 rounds of the NFT work up to 225 on the sled pushes.
Thanks for the birthday wishes, all! This is a collective birthday!!!
Its surreal how much has happened in the past 11 years. So many incredible people Ive had the pleasure to work with and grow our community with. You guys are all amazing!
Also Happy Birthday to coaches Arturo and Frankie!
Happy birthday to everyone (CFSBK, Ro, Frank, maybe even you who’s reading this right now)!
I’m in California for the week, so dropping into NC Fit yesterday and today, doing CFSBK programming.
Today
Back Squat
225 (65%) for 3 sets of 5
I GOT THE NOTATION WRONG AND ENDED UP HAVING TERRIBLE SETS OF 5 SQUATS INSTEAD OF DELOADING. Ugh. I don’t understand why this rep scheme notation has to be so confusing.
Metcon – 4 rounds NFT
5 strict pull-ups
10 GHD sit-ups
10 30″ box jumps
40s on Echo bike
Yesterday
Press
150×2, 155×2, 160x2x2
Current PR is 162, so I’m hopeful I’ll have a new one next week.
Sumo DL
345×1, my form was bad, stopped there. I realized that, when sumo pulling, my hips are shooting straight up before anything else moves, so I end up putting a lot of my back into it. Really bad Sumo form, need to work on that in the future, which means reducing the weight significantly.
Metcon
15-12-9
Thrusters @115
Burpees over thebar
7:48 Rx, and this was *terrible* all around. Thrusters were 8/7, 7/5, 9, burpees were slooooow. Had to take multiple breaks during the workout to catch my breath, including some 30s breaks. Proud of the 9 unbroken at the end.