Power Clean and Push Press
Every Other Minutes x 10:
5 Power Cleans + 3 Push Presses
Start light and build to a medium-heavy load.
Post loads to comments.
Week 1 of 2
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4 Sets for Quality:
8-10 Dips (Ring/Matador/Box)
16-20 Dumbbell Hammer Curls
Post work to comments.
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 Level 1 class is 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!
In Level 2 (open to all), we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!
Days & Times
Women-only Level 1: May 26th – June 16th
Sundays, 1:30pm – 3:00pm
Level 2: May 26th – June 16th
Sundays, 3:00pm – 4:30pm
These are both 4 week courses that meet 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!
June 2nd: My Body, My Jokes
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Down Under, Brazil, Rogue Recap Morning Chalk Up
Fencing: The Sport You Should Be Doing Breaking Muscle
Can we get a breakdown of the new format for this cycle? It’s now cleans on Wednesdays? Or is it Tuesdays? because the blog says Tuesday but yesterday was pullups and rowing?
– Bring back the two rest days –
They’ve been saying this is a mini-break between cycles because of Murph! Haha!! In every class!!
Yeah but it’s all different than last cycle so no idea what the hell they are programming do I go tomorrow or tonight I have no idea. What’s coming.
This break from the 8 years is a thumbs down
I think it’s kind of like deload week… cycle finished, we took a week doing random accessory stuff before crush week and before the new cycle started.
:X Maybe next week is a secret crush week! Starts with Murph…
Just want to say the focus on breathing through your nose the last two days was really cool and helpful. Those little reminders and focal points can be gamechanging! I was really dreading 15 min of rowing (not sure I was ever on the erg quite that long continuously?) but I found it surprisingly enjoyable and I was consistent throughout because of the focus on breathing. So yay!
AG
A.
@sustained effort:
10 side plank rotations – side
10 sec chin over bar hold
20 alt deadbugs
130m run
x 3 rounds
B.
butterfly or kipping pull up practice/strength – 1.4
C.
@sustained pace:
in 15 min
4 rounds
30 cal row
12 burpees
-MAX pull ups w/remaining time
D.
5-10 min EZ Aer
+
5 min all four belly breathing
@ NC Fit, California
5 RFT
400m run
15 OHS @75 (Rx: 95)
19:19min. Happy to have finished this under the 20min time cap. Two of my weakest movements, happy to work on them. OHS 10/5 x 4, then 15 unbroken on last round.
Yesterday @NCFit
20 Power Clean 135lb
15 burpees
15 PC 155lb
15 burpees
10 PC 185lbs
15 burpees
Rest 5min, then do it again
Got time capped at 25min while on the 7th PC@185. First time around was done in 11min. Maybe can actually finish this under cap on a good day.
Late post because I was at an all day meeting, whee.
7 AM worked to 98 on the complex. Ro says my power cleans are looking a lot better (thank goodness!) but I could still stand to keep the bar closer to me.
Got swole afterward. Was pleasantly surprised to find that I could do 8 ring dips each round (although only the first round was unbroken).
Playing hooky from NLWC tonight since this morning’s work was Oly. Crossing my fingers that early work closing on Friday doesn’t get derailed by client meetings, and that I can actually attend on Friday for a change.
Great complex work with Ro! Worked up to 185# but the presses started to become little jerks! Need to remember to lock out the knees!
Loved the cash out! Fed the pythons and popped the top! 10 strict and 20 curls with 25#
“fed the pythons”
#dead