Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal 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.
View this post on Instagram
What is this Active Life Strength class all about? Who is it for? Why should I do it? In this video, Coach Keith answers all your questions about this valuable program you won’t find anywhere else in Brooklyn!
Register for Active Life 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 specifically programmed to strengthen movements and improve positions based on your individual needs.
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:
- @activeliferx on Instagram
- www.performancecarerx.com
- The Active Life on YouTube
Schedule
PM Cycle
January 21st, 2019 – March 14th, 2019
Monday and Thursday evenings from 6:30pm to 7:30pm
2x per week for 8 weeks
Register Here!
AM Cycle
February 19th, 2019 – April 11th, 2019
Tuesdays at 10am
Thursdays at 9am
2x per week for 8 weeks
Register Here!
Cost
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 on 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.
_____________________
Yesterday’s Results Board: EMOM Work | Overhead Hold
Training: Commune with a Deeper Humanity Breaking Muscle
I Was Broken The Players’ Tribune (video)
Wednesday
For Time:
50 Russian KB Swings 24/16kg
9 Overhead Squats 185/125
40 Russian KB Swings 24/16kg
15 Front Squats 185/125
50 Russian KB Swings 24/16kg
21 Back Squats 185/125
Barbell comes from the floor. Load one barbell. Scale as needed using a load that allows you to do the squats in 1 – 3 sets per round. The goal is no failing, but be sure your area is clear.
Cash Out:
15 Minute Row
Hold a stroke rating of 16/spm for the entire piece, and a split that feels moderate. You should be able to breathe through your nose the entire time and keep your feet out of the straps. Sit tall and relaxed in the catch and focus on a smooth recovery stroke to return to that position.
Post time and Rx to comments.
I woke up early enough to have seen the original way this WOD was written and I was a little skeered. Still pretty intimidated by having to get the bar off the floor and OHS it, so I probably went too light, since I ended up at 7:59 (93#).
On the other hand, I snatched and cleaned the bar a MILLION ZILLION TIMES in Frankie’s class last night, so I’m not mad at myself for taking it easyish. The OHS were still pretty dang hard!
Made it through 12 minutes of the row before I called it quits and went to the mat for some much-needed AR. I was more comfortable using the erg without the foot straps than I thought I would be!
Ugh, mornings. I accidentally took the Men’s RX KB on this one. I blame Stella and Christine for not stopping me!!
Did the WOD w/ 24kg KB and 73# on the bar. Would have/should have gone heavier on the bar!
50 KB Swings: unbroken
9 Overhead Squats: 7/2 (meant to do this unbroken but lost stability on rep 7!)
40 KB Swings: 20/20
15 Front Squats: 8/7
30 KB Swings: 15/15
21 Back Squats: 11/10
Hah! I was watching you with that KB – was super impressed and just thought you were feelin’ it! 💪
hahaha as discussed over text, I figured for whatever reason you needed to go light on the barbell and were challenging yourself extra on the KB to compensate!
Doing the men’s Rx is a total Kayleigh Rose move and I salute you.
What’s for AG class today?
7am doing Wednesday
WOD in 7:14
Count me among those who went a Little too light; Rx KB and 63# on the bar. 83# would have been more appropriate in hindsight. Paused for a few breaths and to ensure my core was correctly braced during the FSQ and BSQ but otherwise all unbroken.
Rowing happened, plenty of time to ponder how weird it is to row without your feet in the straps!
10am with Jess, Wednesday workout
10:01 @ 24kg + 95lbs
Took this one light and slow. I’m nowhere even close to the Rx weights. Wanted to do the OHS unbroken, but lost tension at 5 and dropped the bar ($!&$*!!). Front Squats 9/6, and back squats 10/6/5 without dropping the bar.
10min row @ 16 s/m roughly 1900m.
AG
A.
NFT:
5 windmills – side
10 tall banded hip extensions
20 supine leg raises
20 cal row – EASY
x 3 rounds
B.
Kipping toes to bar Practice
C.
@high effort:
30-20-10
TTB
WB – 30/20#
BJO – 24/20″
D.
5-10 min cool down