Every 3:00 x 5 Reps:
Power Clean + Hang Clean + Front Squat + Jerk
Build to a medium-heavy but perfect load.
Post loads to comments.
Exposure 3 of 8
30 Wall Balls 14/10, 10/9
10 Calorie Bike
Note the lighter-than-usual Rx on the Wall Balls. All out effort, unbroken on the fast end.
Post time and Rx to comments.
Join Callie for the women-only Brazilian Jiu Jitsu Fundamentals course. We’ll learn the basic body movements, mechanics, and techniques of submission grappling. By the end of the the 4 weeks, you’ll have a solid sense of the Jiu Jitsu fundamentals and how it can continue to enhance your life
Women’s Brazilian Jiu Jitsu Starts Sunday
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.
$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!
Vote for Adam!
A note from CFSBKer Adam Scher, the Scherbear:
My company was nominated for a Webby (the Oscar’s of the internet)! The Believer, a website we designed and built has been nominated for Best Magazine Website. The nomination has two parts, a critic’s choice and a people’s Choice. That’s where CFBSK comes in. If the community could vote it would be so helpful as we are up against a little old magazine called The New Yorker. Thanks for the help! Voting takes 60 seconds and can be done here.
Let’s do it, gang!
Yesterday’s Results Board: Back Squat | DB Hang Power Clean and Jerk, Dumbbell Box Step Ups, Toes-to-Bars
Sitting for More Than 13 Hours a Day May Sabotage the Benefits of Exercise NY Times
Can You Squat Too Deep? Starting Strength
Shawn Campbell says
Humble brag: I’m pretty sure this is the first time ever that I did 30 unbroken wall ball shots. It was 10# to 8″ but I did that a week or so ago in that other wod and I think my biggest set in that was 15. I didn’t check my time afterward but Amy thought it was about 3 mins. Single unders…the bike was horrible but then it was over.
73# on the complex today. Still on the light side for me but no need to move up in weight since I’m pulling too early off the floor and dropping down on the jerk before I get full extension back up. Good cue from Brett to feel the bar in my fingers more in order to loosen up my typical death grip.
David Osorio says
Sign up for BJJ!!! I did it for about 3.5 years and its incredible, life changing and will make you more comfortable in close quarters with people..
FINALLY getting over a stomach bug that plagued me for over a week. I lost like 8-10lbs in the process… and I dont have 8-10lbs to lose!!!
12pm Group Class
Clean and Jerk
2:13 as Rx’d
I imagine what that 14lb medball feels like to me is what a 20 feels like to everyone over 185lbs.
Came back in for the *4:30 class
C&J complex up to 195
Metcon Rx’d in 2:02 – 14lb wall ball was “fun”
*note – there is no 4:30 class…