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
Post work to comments.
Exposure 5 of 8
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
$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!
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