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.
Photos from Friday Night Lights 19.2 are up on our Flickr account. Join us again this Friday to take on Open Workout 19.3. Go HERE to sign up for a heat!
REGISTER NOW FOR STARTING STRENGTH PROGRAM
Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 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 every other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Upcoming Program Times and Dates
A cycle: Novice, 7pm Mon/Wed and 6pm Fri |Monday, March 11th – Friday, May 3rd
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, March 12th – Sunday, May 5th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, March 11th – Thursday, May 2nd
D cycle: Continuing Education, 6pm Mon/Wed | Monday, March 11th – Wednesday, May 1st (FULL)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, March 11th – Thursday, May 2nd
A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, May 5th 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 and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point
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.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. 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.
News and Notes
- A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
- We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
- Intramural League captains: please submit your athletes’ scores to the spreadsheet by 8pm tonight.
- We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday, March 10th. Go HERE to learn more and register.
- We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
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Yesterday’s Results Board
Susceptibility to Mental Illness May Have Helped Humans Adapt over the Millenia Scientific American
Adaptive Athlete in Wheelchairs Find Their Own Box Morning Chalk Up
Wednesday’s Programming
6e Rear-Foot-Elevate (Bulgarian) Dumbbell Split Squats
12 Alternating Cossack Squats
4×5 Seconds L-Sit (on rings, parallettes, or boxes)
Place the back foot on bench for the RFESSs. Perform the Cossacks perfectly as possible with no load, using a rack for support as needed. The L-Sits are written as 4 “mini sets” of 5 seconds with a few seconds of rest between sets. Options are: straight legs, half tuck (alternate), and tuck.
Post work to comments.
Week 5 of 7
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2 Rounds for Time:
600m Row
50 Squats
40 Double-Unders or Alternating Foot Steps
Post time and Rx to comments.
7 AM doing Wednesday’s work (you can’t spell LEGENDARY without LEG DAY!) w/Jess.
Took it easy (20# DBs on the RFESS, BW Cossacks). I am soooooo sore, I think from Sunday’s sled work and not from last night at NLWC.
WOD in 9:59 Rx. This would have taken me much longer with the scale! For some reason I’m as clueless with alternating steps as I was with DUs when I first started CrossFit.
Also, this time it really is my equipment’s fault that I didn’t finish a little sooner. The expression goes “fly off the handle,” but it was actually my handle that flew off, since the hardware keeping the handles attached to the rope decided to come unscrewed with 13 DUs to go. Fortunately I was toward the front of the gym so I was able to run over and get another rope reasonably quickly. Also fortunately, as Jess pointed out, this did NOT happen during the Open. (Although the same #@*#ing jump rope did the same @#*&ing thing right BEFORE the Open WOD, so I ended up doing it with a regular SBK rope and it was fine. But I’m not disposed to like my new jump rope very much right now.)
8am with Lauren doing Wed LEG DAY
Split squats up to 30lb x 2
Cossacks up to 16kg, these felt really good today, as I usually have a hard time with depth
Metcon 11:02 Rx – 50 air squats takes me a looong time, and DUs took a while (6 sets each round?).
Members of the original CFSBK Pub Quiz team, Supple Leopard, wipe away a tear: Pacific Standard is closing.
From this article I’ve learned the concept of “third place”, and I’ve realized that CFSBK is my “third place”.
I have fond memories of Pac-Stan and Supple Leopard. Sad news. Also: back in the summer of 1997, I rented a room for a month on the floor right above Pac-Stan’s location. It didn’t exist back then. In fact, very little did on that block.
AM sesh:
A)NFT:
1 min AB
5 supinated ring rows
10 plank walk ups
20 sec bottom of dip hold
x 3 rounds
B)Close Grip Bench Press
125×2, 135×2, 145×2
had a funny sticking point at 145 but got it!
C1)Seated DB Press
@3010; 8 reps x 4; rest 1 min
4×8 @ 30# across, perfect challenge
C2)Strict Ring Pull Up
@1012; 4-6 reps x 4; rest 90 sec
4×6, forgot i should have probably held weight in first two rounds. then a 5# for rd 3, then 10# for rd 4
D)@sustained effort:
5 C2B pull ups
rest 10 sec
8 push ups – 4-2-2
rest 10 sec
14 cal ski
rest 1:1
x 4 rounds
1:27/1:25/1:25/1:20
this was a blast. looooove ski sprints love em. went pretty hard here! Held 1100-1200 roughly towards the end and 1050-1100 in beginning
PM Sesh:
A)NFT:
1 min run
1 min row
1 min bike
x 3 rounds – get hot!
B)EMOM 10
1. 2 ring MU
2. 15′ HS walk
so i took this as do both in one min. hope that was right! I tossed three in there in beginning and end of EMOM just because i read it wrong first time and MU felt snappy! so 22 MU total. arms are feeling like machines these days. no fatigue ever. worked on quick transitions and immediate drop
C)High Effort:
@90%
20 cal AB
10 TnG PJ – 95#
rest walk 7-10 min
x 3
1:32/1:37/1:46,
74-70RPM/68-72RPM/64-72RPM respectively.
tough stuff so hard.
ohh mama, stayed tough mentally today! even when i felt the stomach acid building….uuuugh this is NASTY. i think im immune to the fear of being sick now after what happened two weeks ago. lol! i guess that is the ONE and only benefit. Need to keep working sprint consistency at this intensity. its so hard to read.
Your arms ARE machines. Respect.
Lol! Thanks stella!!