AMRAP 7 Minutes:
7 Handstand Push-Ups (or 14 Push-Ups)
7e Pistols (or 7e High Box Step-Ups)
Rest 5 minutes, then…
AMRAP 7 Minutes:
14 Kettlebell Swings 32/24kg
Rest 5 minutes, then..
AMRAP 7 Minutes:
3 Hang Power Cleans 155/105
3 Thrusters 155/105
The goal on all three workouts is to be able keep moving at a slightly uncomfortable pace. Scale load or degree of difficulty as needed.
Post rounds, reps, and Rx to comments.
With just ONE WEEK to go until Fight Gone Bad, we’re currently at $7,700 raised for Brooklyn Community Foundation, which is 31% of our $25,000 goal. Can we pass $9,000 by Monday?! Go HERE to donate to one of our really, really, ridiculously good-looking teams | Photo by Thomas H.
Last Chance to Sign Up for Active Live Strength!
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. A PM cycle starts this Monday, October 15th!
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:
October 15th, 2018 – December 7th, 2018
Monday and Thursday evenings from 6:30pm to 7:30pm
2x per week for 8 weeks
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.
“I have gone through 2 Active Life Cycles and am very happy with the results. My shoulders never felt so stable! The constant tingling in my back that had been going on for over a year has drastically reduced. One of the biggest surprises is the increase in upper body strength. I have way more confidence to use heavier weights during group class and try out some moves I would have shied away from before. Going through the program has given me a greater appreciation for the concept that consistent effort over time, even if it may seem small, really leads to change.”—Maria M.