Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict, unassisted reps.
8-10 sets of 2-6 Chest-to-Bar Pull-Ups (assisted as needed) or VERY challenging Ring Rows
Perform 1-2 sets of 5-10 Strict Pull-Ups first to ensure your shoulders are properly warmed up,then practice Kipping or Butterfly Pull-Ups for 15 minutes. Come off the bar if/when your movement pattern falls apart. Perfect practice makes perfect!
Post work to comments.
Exposure 4 of 6
30 Minutes for Quality:
30-60 Second Double Dumbbell/Kettlebell Overhead Carry
10 Alternating Arm Bicep Curls (5e)
Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device, then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. Really challenge yourself to stay in this zone on the jogs, even slowing to a fast walk as needed. Go as heavy as you can with good form on the curls (no swaying/cheating) and carries.
Post work to comments.
Introducing CFSBK’s Adaptive Athlete Program
Our belief is that CrossFit should be accessible to everybody, including those who have physical disabilities. Our Adaptive Athlete program focuses on introducing individuals with permanent physical impairments to the foundation of functional movement. The class is open to all individuals with limitations due to neurological motor/sensory impairments, spinal cord injuries, cerebral vascular accident impairments (stroke), traumatic brain injuries, post-traumatic stress syndrome, amputations, and/or congenital disabilities.
Our mission is to break down barriers and build opportunities through the exploration of movement. Whether your goal is to improve quality of life through activities of daily living or pursue the sport of CrossFit in a more competitive environment, we are here to provide a supportive community that empowers you to learn.
Watch the video above to find out more about what happens in a typical class!
Days & Times
Mondays from 5:30 to 6:30pm
Class starts July 8th!
$25 per class
About the Coach
This class is led by Coach Katie Harper, DPT, our in-house physical therapist at CrossFit South Brooklyn. Katie specializes in orthopedic injuries as well as performance programming for injured athletes. Her clinical experience with the adaptive population includes working with individuals with cerebral palsy, erb’s palsy, spina bifida, incomplete spinal cord injuries, CVA, Guillain-Barre, lower limb amputation in one on one personal training sessions, rehabilitation centers as well as aquatic therapy settings.
Katie holds a Doctorate of Physical Therapy degree & a B.S. in Kinesiology. She is a CrossFit Level 2 Trainer & CrossFit certified in Adaptive Training.
If you are interested in attending, you must first contact Katie [at] crossfitsouthbrooklyn [dot] com for inquiries. To ensure a safe and effective learning environment, we like to keep our classes small, and would like to get to know you first!
Know someone who might be interested in this class? Send them this post!
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Tom S. says
I just wanted to (over)share about how (happily) floored I am that y’all are adding an adaptive athlete program. I ski a lot. It’s a unique sport – fun in groups, but highly personal – similar to crossfitting/lifting.
So, when I get out there to hit it hard, and look over and see a … blind skier, an amputee, someone in a special chair (they cost a king’s ransom, and we should figure out a way to lift and sell BBQ to buy one for some kid … I digress), it fills my heart. You can feel serious camaraderie with some near stranger who wants to heave their shit down a frozen chute (hullo, New England). And when that someone can’t see it and is listening to a guide on a headset…
A long way of saying that the home team continues to rock.
co signing all of this. I love that this exists.
K harpz says
Thank you guys!!! Starting this program has been a goal of mine since I started PT school 6 years ago and I’m SO pumped the moment is finally here!
Buongiorno! 8 AM class at CrossFit Nolo, Milan.
The coach apologized to me for today’s workout being so short (they’re culminating a month of Open-style intramural competition, with a mix of time domains, and today was a short one). I wasn’t sad about it at all. It’s insanely hot here (temps supposed to hit 105F tomorrow! Happy birthday to me! 😭) so I was very glad to do a short burner and cool down.
Part 1: AMRAP 3min
5 burpees over bar
10 alt front rack lunges, 25kg (55#)
3 rounds + 3 reps Rx. Could’ve gotten a few more in had I not had to move my bar at the beginning (this is not the most organized box and we were WAY too close together).
Part 2: in 5 min, take up to 3 attempts to find a 3RM touch and go deadlift. I did 55kg (121#), 80kg (176), 110kg (242). Took big jumps because there was no warmup specific to the DL.
Rest 2 min
Part 3: AMRAP 3min box jump overs, 56 reps.
If you’re visiting Milan, I’d say this is a fine box if you’re at least somewhat experienced and/or speak Italian.
Allie B says
Took DOs advice from last week: did sets of 4 strict pull-ups throughout!
Did 10 sets of 4, then added a quick 3 (failed the 4th rep) at the 15:00 mark. 43 total strict pull-ups! 😀
Maybe I will try 9 sets of 5 next week.