Press
Fitness
3 x 5
Sets across. Add 2-5 lbs to last week. Should still be moving fast.
Performance
5-5-Max
2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a few in the tank. Add 2-5 lbs to last week.
Post loads to comments.
Exposure 2 of 8
_____________________
65m Sandbag or Goblet Carry (each partner, heavy)
400m Run (together)
20 Partner Rotation Medicine Ball Tosses (together, obvs…10 each side)
Women’s Brazilian Jiu Jitsu at CFSBK
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.
This one’s for the ladies! Same BJJ Level 1 starter pack we’ve been offering, with a stronger focus on self-defense. If you’ve been curious about BJJ but are apprehensive about rolling around on the ground with a bunch of dudes, this is your chance to get started!
Days & Times
April 14th – May 5th
Sundays, 1:30pm – 3:00pm
This is a 4 week course that meets once per week.
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!
Weekend Schedule Changes
The following classes are cancelled on Saturday, April 6th when we host the Day of the Deadboys seminar in 597: 11am AG Strength, 11am Active Recovery, 12:30 Anti-Gravity.
_____________________
Yesterday’s Results Board: Snatch | Burpees, DB Front Squats, Row
A Biomechanical Analysis of the Deadlift Robb Wolf
What Your Exercise Habits Might Say About How Long You’ll Live NY Times
Hardest training session ive had in awhile
AM SESH:
A)Hang Power Snatch
EMOM 5 – 60-65% 6 TnG reps
speed and continuous movement
first set at 100#, immediately realized i should go down to 95#, did that for the rest. It was good, needed to keep positions a little tighter at end to avoid jump forward but otherwise i dropped down and didnt starfish. that was a SNEAKY hang isabel wow. I also got the hang of the high hang bounce and felt like a boss
B)Clean and Jerk
BUILD to a TOUGH single in 15-18 min
be as close to perfect as possible!
worked up to 175. This will be a perfect opener for the MACC. jerk felt phenomenal. pulls were meh. obviously opted to power clean and not squat my lifts. my jumpers were tired today from the beginning so i knew i was off. pumped about my relaxing weekend ahead of me last weekend was NOT relaxing and left me exhausted.
C)anderson front squat
@65-75% 5 reps x 5; rest as needed
-drop each rep from the top and KEEP your hips under your shoulders
-use the blocks for these
holy shit these were tough. and probably exactly what i needed. 5×5 @ 135#, took me awhile to find an appropriate setup and weight but this was perfect. HIPSSSSS UNDERRR
D)3 rounds @constant pace
100′ yoke walk – TOUGH
25 cal row
50 DU
25 cal row
YOKE @ 295#, had my prostrongman client instacoach me on my shitty hand placement on the yoke. My elbows were flaring and it felt awful so i have a better place to put them in the future. this weight was perfect
Finished in 19:51, wish i had a better look at my splits but I was in a rush and forgot just around 6 min ea
PM SESH:
A)NFT:
1 min run – EASY
6 lateral box step ups – side
45 sec ring FLR
3 broad jumps
x 3 rounds
B)Pistol
4-6 reps/side x 3; rest as needed
opted out for 10 min foam rolling and a 5 min stretch of TFL/pidgeon/hips. Cranky L side in hip today. My body is practically screaming STOP DOING COMPETITIONS YOU DUMMY. I will listen soon. Much needed offseason is ahead.
C)@high effort:
20 thrusters – 65#
20 burpee box jumps – 20″
20 cal AB
rest walk 5:1
x 2 rounds
5:52/6:40
On a day where I had a better weekend to recover this would have been executed differently. My legs were fried. Think this is the exposure i need though to get better. this is the kind of stuff i need to get better at under fatigue, and essentially what took me out at WZA in that last WOD! so, bring it on
D)Bike Erg
6k – @ 65-75% Aer
-this is meant to be EASY
All day meeting today so I had to drag my butt out of bed for 6 AM class. Thank goodness for 9 PM posts. It was extra motivating knowing the metcon would be on the chill side.
67.5×10 on press. Sandbag carries at 100# with Kayleigh, who has a cold and that’s the only reason I could keep up with her today.
530 class with Tim at Sleven Crossfit in London. Nice small gym. (start the class on time!). Cool arched tunnel like space under the railroad.
This was one of their metcon classes which i thought was going to be akin to short circuit but was actually 2 Metcon pieces.
Metcon 1:
25 min amrap:
21 KBS (20k bell)
15 cal row
9 pushups
I managed 8 rounds + 21 swings.
Metcon 2:
3 rounds:
12 wall balls
12 alt db snatches (15k db)
400m run
finished in 10:27.
AG
A.
@sustained pace:
1 yoga push up + 2 T-push ups
5 SA ring rows – side
10 alt plank wall walk ups
row 150m
x 3 rounds
B.
Kipping HSPU Practice – strength work
C.
4 rounds @constant pace
submaximal set of kHSPU
10 WB
10 NP burpee
20 cal row
-increase # of unbroken HSPU each round
D.
5-10 min EASY cool down
9am-ish solo
Press 120x5x3
Dead starts are hard.
Quick question for one of the coaches, maybe Coach Arturo. On the 20 Partner Rotation MB Tosses, how many is it each side? Thanks.