Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, 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.
Sarah R. found one way to make the erg fun. Check out lots more great Fight Gone Bad 2018 photos by Thomas H. and Robert C. over on our Flickr account | Photo by Thomas H.
REGISTER NOW FOR STARTING STRENGTH PROGRAM
Want to get a lot stronger? The Starting Strength program is an opportunity to spend 5 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Because of the holidays, this round of Starting Strength cycles will be abbreviated to 5 weeks instead of the usual 8. But we’ll only charge you for 4 weeks because we love you and want you to get stronger.
Upcoming Program Times and Dates
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, Nov. 12th – Friday, Dec. 14th (FULL)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, Nov. 13th – Sunday, Dec. 16th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, Nov. 12th – Thursday, Dec. 13th
D cycle: Continuing Education, 6pm Mon/Wed | Monday, Nov. 12th – Wednesday, Dec. 12th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, Nov. 12th – Thursday, Dec. 13th
A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, December 16th at 2pm to cap off all cycles.
Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes
Pricing
3x Per Week Cycles: $300 paid upon registration
2x Per Week Cycles: $200 paid upon registration
Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit/Strong Fit.
Price is $125 for 5 weeks billed at the start of the cycle.
Register here!
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.
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Yesterday’s Results Board: Farmer’s Carry / Gymnastics Complex | Power Cleans, Push Jerks, Burpees
Parents, You Must Find Time for Fitness Breaking Muscle
70-Year-Old Ohio Woman Runs Insanely Fast Marathon in Chicago Runner’s World
Wednesday’s Programming
Tempo Box Squat (41X2)
Heavy 3
In 15 minutes, work up to a heavy 3 rep set of Box Squats at the prescribed tempo (4 seconds down, 1 second hold on the box, fast up, and 2 seconds at the top). “Sit” on the box for the 1 count while maintaining a braced torso and an active hip.
Post loads to comments.
Exposure 4 of 8
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3 Rounds:
In 2 Minutes…
35 Wall Ball 20/10, 14/9
Max Reps Pull-Ups
Rest 7 minutes between rounds
The Wall Balls will be done unbroken on the top end. Challenge yourself here. Can you do them unbroken? Scaling option for Pull-Ups today is Ring Rows.
Post work to comments.
I told myself that after I made it through the hell of moving, I’d take some time to get my thoughts about my CFSBK experience down on paper. But it turns out putting my immense gratitude and love for this community into words is difficult and kind of overwhelming. I hope this doesn’t come across as overly sentimental or cheesy but y’all, every word is TRUE! OK, long post, here goes.
It can’t be overstated what a special place this is, from the beautifully diverse community of unmatched kindness and warmth to the truly empathetic, dedicated and unbelievably talented and inspiring coaches. It’s no exaggeration to say that the last few years of almost daily visits to this gym (!!) have changed my life and made me a better person. My only regret is that I didn’t walk in sooner.
Physically, I’m in better shape than I’ve probably ever been, which is particularly valuable to me as I head into two orthopedic surgeries over the next 6 months. I’m feeling strong and prepared to bounce back as quickly and gracefully as humanly possible 🙂
But beyond that, training at CFSBK has transformed the way I feel about fitness and its role in my life. Working out used to be a chore I did to maintain a particular kind of “acceptable” body. It always felt sort of shallow and empty and like I was chasing someone else’s ideals, but like a lot of women, I was stuck in the cycle of mirrored studios and bikini body before-and-afters and trying to out-cardio everything I ate and didn’t really know how to escape it. Now, I train because it’s a source of real joy and fulfillment. It presents me with an endless series of goals I relish in chasing. It’s given me something to be passionate about. It’s become a part of who I am. Exercise used to be about reducing and shrinking. Now it’s about growth: expanding my abilities, pushing my own limits and claiming my rightful space in the world.
The impact of my training shows up in so many areas of my life, and I know I’m a better person “out there” thanks to what I do “in here.” I’ve learned to embrace the process of slowly getting better at something over time. I’ve seen the value of patience, hard work and a positive attitude proved out. And I’ve discovered that I’m ultimately capable, and that things I normally would have thought were impossible or unavailable are in fact totally attainable.
Perhaps best of all, I found my people here. To make so many dear new friends at this point in my life feels like an incredible gift. And finding all these new, like-minded people to love has helped me love myself a little more, too. Inside that space at 597 Degraw Street, I feel seen, accepted and valued. I feel at home in a way I never really have anywhere else. I came in looking for a fitness regimen, but what I found was an identity: athlete.
To David, all the coaches and all the amazing members: Thank you for showing me who I am and who I could be. And thank you for doing what you do every day, to give this gift to so many others.
I love y’all SO MUCH. Please keep in touch! kestirland at gmail dot com. I’m in the Chapel Hill, NC area until May then heading out to LA, but I’ll be back to visit before too long. xoxo
What a wonderful post. Good luck Kirby!!
Goddamnit Kirby, I’m feeling all the feels right now. Miss you already. 7 AM just won’t be right without you. <3
<3
Well written from your heart, Kirby! You are one of the first people I met at the gym in the 7am class. Then, we were on the same team in the Open, did Strength Cycle together and were together again in Fight Gone Bad. Working out with you was so invaluable. Thanks for being a shining star and a friend at the gym. All the best with your surgery. I will miss you muchisimo!
I pretty much think you do everything as gracefully as humanly possible and this post epitomizes that. Miss ya!
Word.
“Exercise used to be about reducing and shrinking. Now it’s about growth: expanding my abilities, pushing my own limits and claiming my rightful space in the world”
Wow, this is so nicely put Kirby. Our community will be less without you, but I hope you do come to visit us early and often 🙂 Good luck!
Wow, this is awesomely stated. You are awesome and will be very missed! Good luck with your surgeries and moves!
<3 <3 <3 so beautifully said, Kirby! You've been a big part of what makes CFSBK wonderful these past few years, and as others have said 7am will just not be the same without you. Have the most fun ever in LA and please do come back and visit!!!!
What an amazing farewell from an amazing CFSBKer! You were a wonderful addition to our community and will ALWAYS be part of the CFSBK family! I clearly remember doing your Foundations and being like “yeah, you’re going to be really good at this” and you did not disappoint! Safe travels, happy new adventures and stay in touch!!! xo
7 AM with Snickers. Squatted with visitor Frank from Berlin, and tried to practice my German for about 30 seconds before I realized that I’m not thinking my best in another language that early in the morning. (Plus I don’t know workout German, although Frank assures me that workout German is basically English.)
Worked up to 205, which is more than I thought I would hit at this tempo.
Stuck with strict chin-ups for the WOD, and got 8, 7, 7. I know AG is due for kipping pull-ups tonight and I’m down to give them a try again in the more controlled setting of AG. I did do a couple at a time yesterday with no ill effects in my wrist, so I’m hopeful that tonight will go well.
*Looking for referral*
I pulled, strained or tore something in my calf/foot. I have chronic low-level plantar fasciitis and initially thought I was just having a flare up, but it’s been 3 weeks and it’s just getting worse. It’s way too acute for my normal strategies (rest/therapeutic massage/etc.)
I need to see someone but I have no idea who. If you’ve been a patient of someone for something similar, and didn’t hate the experience, I’d love a referral here. Thanks!
hi I can help you I iz a physical therapist! katharineh306@gmail.com
@Kirby: What a wonderful post to read. Thank you for putting your thoughts and feelings out for us to witness. You’ll be missed at the gym. Also, this: “Exercise used to be about reducing and shrinking. Now it’s about growth: expanding my abilities, pushing my own limits and claiming my rightful space in the world.” HELL YES.
@Michele, texting you shortly.
Make-up posts from me…
SATURDAY squat death:
BSQ
every other minute on minute, x 5 sets
175 x 4
every other minute on minute x 3 sets
145 x 6
4 sets, NFT
8ea single leg RDL @ 75#
200′ dual kb front rack carry @ 16kg x 3, 20kg x1
8ea side plank powell riase @ 10# — touggggh
SUNDAY
did the 5 round NFT piece of 1:00 row / :20 l-sit / 20 band pull aparts
MONDAY
bench press clusters
3x (2-1-1, rest :20), rest 3:00
@ 122.5#
warm ups always feel like dogsh*t, but then the weight moves fine!
5:30pm group class superfuntimes!
4 sets:
200′ SAFC, ea (24kg, 28kg, 32kg, 32kg)
TTB+CTB+BMU: 1, 2, 3, 4! then went back down and did another set of 3 reps each to focus on snappier transitions. that first BMU rep on the 4’s was traaaaaashy.
never strung those things together before; it was a fun challenge!
WOD: 4:20 RX’d
unbroken on the barbell
took a bit too much time between the 12 burpees and picking up the bar for the 9’s. just let myself relax a bit because I knew I’d be done under 4:30. but… in hindsight i should’ve just pushed to pick it up right away and see what would happen.
cash out: about 4-5 sets of 20-30′ handstand walks
AG
A.
3 rounds – NFT:
10 band pull aparts
5 ring dips
30 flutter kicks
2 min row/bike/ski/run – increasing pace – get sweaty
B.
Butterfly pull up/kipping pull up practice
C.
Sustained pace – 80-85% Aer
1 min pull ups
1 min burpee
1 min box jump
1 min cal – bike/row/ski
rest 2 min
x 3 rounds
7am with Lauren
125 on the box tempo squats to a 16″ box. This seemed like a good weight given I did 130 last week for my sets of 3. They felt heavy but movey. I didn’t try for more because AGS tests are tonight and I’m trying to conserve my fleeting energy. I took a 12lb ball to the wall and aimed for the 8ft mark today in an attempt to keep going. 25-10, some goofy accidental drops but with little pause in the second round, 25-10 again in the 3rd except for two accidental drops that I picked up on the bounce. 4-5-6 on the pull ups, which were kipped but not so well strung together.
10am with KHarpz doing Monday
Carries up to 115lbs, gymnastic complex (T2B+C2B) up to 4 T2B + 4 C2B.
Metcon 6:10min Rx – this was a fun one! I considered trying to go all unbroken on the HPC+PJ, but ended up doing 14/1+15, 11/1+12, and 9+9 (so unbroken only on the last set). My burpees were very actively paced – get down, 2 breaths, get up jump over get down, 2 breaths … Happy with my pacing on this.
VERY long day today at the jim.
@Kirby we will misss you!!!! Best of luck to you out west
AM sesh:
A)3 rounds @80-85% aer:
3k bike
130m FC – HEAVY
50 sit ups
130m SB carry – 100lb
3k bike
phew!!! this was tough but very awesome. forgot to time it whoops! it took just under an hour. maybe 52 min
FC: 70# ea hand. hell yeah
situps spicy after GHD yday!
PM sesh:
A)3 rounds – NFT:
15 BB jump squats
8 plyo push ups
30 sec stir the pot
2 min row – increasing pace every minute
such a sloooow start. dang it took me forever to feel good and ready during this. this was necessary. felt very ready for squatting after this.
B)Back Squat
@20X2 3,3,3,3,3; rest 1 min – not a max!
165/175/185/195/200×3
best squat day ive had in awhile! remembered it was not a max and tried not to meathead it out. almost did 205 and didnt let myself. wanted to b XXploSIVE. hips under cue happened today!
C)Strict Ring Dip
20X2 4-6 x 3; rest 2 min
3×4. ring dips felt sorta shitty after yesterday. but tried to focus on retracting left shoulder and it helped.
D)sustained pace – 80-85% Aer:
20 TTB
30 burpees
40 box jump step down – 20″
rest walk 3 min
x 3 rounds
3:51/3:49/3:53 (17:33 total)
12/8, 15/5, 15/5 on toes to bar, once i got my kip together it was EZ
biggest complaint was my abs on the burpees! who woulda thunk.
this went well! yay
E)sustained pace:
15 dual KB snatch – 16KG
50ft reverse sled drag- HEAVY
3k bike
50ft reverse sled drag – HEAVY
15 dual KB snatch – 16kg
11:00 flat. snatches 5/5/5, sled at 330#, bike at 52 RPM
for whatever reason this movement scares me a little bit at this weight. Handled it OK, but had a crappy last rep which was jarring to L shoulder. tried to be patient and break it up too.