A) Tripod Set Up > Knees-to-Elbows
B) One Knee Off > Both Knees Off
C) One Leg Inverted > Both Legs Inverted
D) Straddle Press to Headstand > Pike Press to Headstand
A strong Tripod Headstand is the foundation of the Handstand Push-Up. Spend some time today practicing the basic gymnastic skill at a level appropriate for you. Once you can get into a position at one level, you should be able to perform multiple reps before moving to the next level.
Post work to comments.
Week 4 of 8
AMRAP 12 Minutes:
4-8-12-16-20… reps of…
Alternating Dumbbell Snatches 50/35
Box Facing Jump Overs 24/20
Games standards on the Dumbbell Snatch—both heads must touch the floor at the same time and must switch hands below face level. The Rx is a two-foot jump and both feet must touch the top of the box on the Box Jump Overs. They may NOT be lateral jumps, though you may turn atop the box on the descent, and stepping down is okay.
AMRAP 12 Minutes:
4-8-12-16-20… reps of…
Alternating Dumbbell Snatches 35/20
Box Facing Step Overs 20/16
Jumping or stepping up to the box counts as a rep, and both feet must touch the top of the box. They may not be lateral steps or jumps, though you may turn atop the box on the descent.
Post rounds, reps, and Rx to comments.
Sasha S. leads a huge group (around 50!) through yesterday’s Yoga, Mindfulness, and Intention Setting Workshop. Congrats to Sasha and Coach Fox on running a great event, and happy New Year to everyone!
New Year, New Next Level Weightlifting Club Options
Want to get better at Olympic lifting in 2019. Of course you do! Our Next Level Weightlifting Club offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
Want more info? Check out this Q&A with Coach Frank we recently did!
Days & Times
While there are weekly universal workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
Unlimited NLWC and CrossFit: $300
3x per week: $250 ($21/class
2x per week:$200 ($25/class)
10 Class Punch Card: $250 ($25/class)
Drop In: $30
These prices, which went into effect yesterday, represent a modest increase over 2018’s pricing. (Folks who already have NLWC memberships will be grandfathered in at their old rate.) Note that NLWC is a 2-hour class and Coach Frank will provide individualized programming for regular participants through TrueCoach.
We now offer an Unlimited NLWC + CrossFit membership, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. This is the best way to incorporate NLWC into your training, not to mention the best fitness deal in town!
To learn more about Frank, check out the NLWC program page!
See Emily’s Band Play on Monday
The company that CFSBKer Emily A. runs, Noble + Wylie, is producing a concert featuring her band Emily Asher’s Garden Party (who you may know from our 5th Art Show) and two other amazing groups The Ladybugs and The New Wonders.
Each band will play a short set beginning at 5pm and again at 7pm—different music each set. Attendees are welcome to arrive whenever they can.
Here’s the info and ticket link (including a fun option to purchase a whole pew and invite your friends):
Monday January 7, 2019 5-9pm
Rutgers Presbyterian Church
236 West 73rd St. (at Broadway)
Facebook event: https://www.facebook.com/events/2512611678765348/