Dumbbell / Kettlebell Complex
Every Minute on the Minute x 25 (5e):
1) 8/5 Calorie Bike
2) 8e Single-Arm Overhead Dumbbell Lunges
3) 4-8 Strict Ring Dips or Push-Ups
4) 8e Bent-Over Single-Arm Kettlebell Rows
5) Rest
Post work to comments.
Exposure 5 of 8
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5 Rounds For Quality:
10-20s L-Sit/Tuck L-Sit (Ring, Paralette, or Box)
10 Dynamic Blackburns
Accumulate the time on the L-Sits as needed, or make them tougher by performing flutter kicks from the support. Hold a 1-2 pound change plate as able on the Blackburns.
Post work to comments.
Here’s the 2nd installment in our Inside the Affiliate video collab with Beyond the Whiteboard and CrossFit HQ. Ever wonder how we staff our classes or why we rely primarily on full-time coaches? Now you know!
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 (November 11th – December 2nd): 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
- Mark your calendar: the 5th CFSBK Art Show goes down on Saturday, November 17th! You won’t don’t want to miss this awesome, one-of-a-kind celebration of art and movement.
- The next cycle of Coach Ro’s Anti-Gravity Strength starts tomorrow, and there are still a couple of spots left. It’s a great way to get that first Pull-Up, Handstand Push-Up, or Muscle-Up! Go HERE to learn more and sign up.
- Don’t forget to vote tomorrow!
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Yesterday’s Results Board: Snatch | Squats, Row, Run
Strong Morning Chalk Up
Ask a Swole Woman: Can I Start Weight Lifting if I’ve Basically Never Exercised? Self
7 AM with SnickTuro and the BEST SOUNDTRACK EVER. (Adding the “I Love My ’90s R&B” Spotify playlist to my library immediately!!!)
I didn’t go crazy on any of the EMOM movements: 25# DBs, 4 matador dips/round, 16kg KB. This was secret cardio! Sly, Fox, very sly.
L-sits were fun. Blackburns were not.
It feels so good to be back! I was gone for a collection of about 8 weeks, and it took a toll on me mentally and physically for sure. But it was also nice to focus on everything else going on in life, as I just started school again, had friends visiting, etc etc. I was able to give everything else 100%, which I hadn’t done in the past.
7am with Lauren + Ro:
EMOM movements were just what I needed. Blue KB, 20/25/30# DB for the lunges, 6 pushups each round. Felt great to get a mix of strength/cardio.
Also, was great to see all my pals again 🙂
Hiiii! Figured I’d drop in with a recap of my last few workouts at CrossFit 15-501 here in Chapel Hill. Nice little gym if you’re ever in the area! Very dog-friendly. The classes typically started with some running or rowing, a short warmup workout, then skill work, a WOD and usually a cash-out.
10/30
5RFT:
5 hang power snatches 45#
5 situps
5 jump squats
4:02 RX
Pistol progressions: I was proud to be the only one in class with pistols 🙂
AMRAP 16:00:
8 power snatches 65#
12 bar-facing burpees
8 toes-to-bar
12 box jump overs 20″
3 rounds + 16 reps RX
10/31
Partner AMRAP 6:00, partners alternate full rounds:
5 wall balls 20# (awkwardly heavy!)
5 pushups on the ball
12 rounds total RX
8:00 rest, then…
Partners alternate rounds:
Row 500-400-300-200-100m
KB front rack hold while partner rows
at the 15:00 cap we’d both gotten through the 300m rows and change. Did the holds w/ the yellow KBs and it was brutal.
rest 8:00, then…
Partner AMRAP 7:00:
100m run
Partner accumulates as many 10m bear crawls as possible while other is running
We got ~6 rounds with 45m total crawls
11/1
Pause deadlift 5×4 @ 55% (140# for me). Pause was at the knee and you actually didn’t set the bar down until all 4 reps were done…so it was grippy!
4RFT:
5 power clean + jerks 95#
500m row
1 burpee OTB before and after each row
17:20 RX+ The coach said 95# looked easy when I was warming up and advised me to go to 105. Slowed me down, as I did all the c+j as bailed singles, but it felt good to move some weight around 🙂
Cash-out: 3×10 hanging leg raises
11/2
HSPU/handstand walk progressions on the box. Always good to go back to basics on this stuff.
AMRAP 9:00:
6 thrusters 45#
6 toes-to-bar
9 rounds RX
Cash-out: 100 double unders (I did them in about 4 sets…was fried from the workout!)
11/5
AMRAP 4:00:
10 air squats
5ea KB bottom-up presses (I did these with a tiny KB and they were still stupid hard)
5 situps
Hollow position skill work: a few hollow holds, then 5 hollow-hold-to-superman x2
Strict HSPU: 5 rounds of 4 reps each
3 abmats were allowed so I used them, even though it’s not much of a push-up at that point. Still, at that ROM 3–4 is about all I can do before my shoulders give out. Gonna work on that shoulder strength/stability while my foot is healing though!
WOD was a version of 18.2 (barf) w/o the barbell stuff:
1-2-3-4-5-6-7-8-9-10
DB/KB squats 35#
Burpees to a 6″ target
10:38 RX. I had to use KBs because there was only one set of 35# DBs and I feel like they make it harder!! Hoisting them up into the front rack position is really tough. And ascending rep schemes are very emotionally traumatizing.
Planning to get one more CF workout in tomorrow before surgery on Wed. Miss everyone lots. xo
Ahhhhh miss you too girl! Good luck with your surgery!
Lunges: 25-30-30-35-40#
Left arm is definitely weaker.
Ring dips: 5-5-5-4-4
KB row: 16kg for all rounds
This was a sneaky one and I sweated more than expected.
7:30 PM with KHarpz. Went in with some seriously sore hip flexors (passed my motorcycle course this weekend!) that made the walking lunges a living nightmare, but everything else went pretty well! I was particularly relieved to be able to blast through the bike and take a few seconds to catch my breath before the lunges.
Blackburns were interesting. I felt shaky on the L sits and wasn’t sure if it was general fatigue or more the Blackburns’ fault, but stuck it out. I was very spotty with attendance throughout October and definitely feel like I’ve lost some ground, but I’m hoping to make up ground this month.