Warm up and build to a heavy single. Use spotters on all work sets.
Warm up and build to a heavy triple. Use spotters on all work sets.
Work up to a max load for 50′.
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3:00 Easy Row
3:00 Easy Bike
3:00 Easy Jog
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Coach Keith did this video in one take
Tuesday: Free Active Life Assessment
Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session this Tuesday, July 23rd at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class. Click the button below to register!
The new cycle will start next Tuesday, July 30th. Head over to the Active Life program page to learn more.
How and Why to Single Leg Romanian Deadlift Breaking Muscle
Mobility Explained Barbell Medicine
Me: I just did 20 reps of strict press at 80% yesterday. Also I was out of the country for a lot of this training cycle and did not make up the missed bench press exposures.
Also me: Today is a great day to test my 1RM bench!
HAHAHAHAHAHAHA. Guess who failed two of her three attempts? I did 145, which is a good 10% off my PR, but of course my PR was when I had just finished a Strength Cycle. And also weighed close to 20# more than I do now, which means that I’m still benching my “burrito weight” (defined as bodyweight after housing a burrito and perhaps a couple of margaritas).
Successfully did 135# per hand on farmer carry, failed at 155. My legs are strong enough, but my hands ain’t. Gotta work on that grip!
Toni S says
What a fun week.
Got my self a little cheeky PR today with me Benching!
Which I was very surprised by but so happy about.
Just makes me want to be better!!
I want to impro….. I will improve on my pull ups (Thats a must) during workouts, front squats (need to stop hating them) and I want to hit 190 bench (because why not) by December.
Come on you tease! What did you bench today? When I saw you were coming in for 8 AM I was like “I can’t wait to see what Toni hits on the bench!”
Toni S says
So happy about it!
You are amazing
Toni S says
No no lol. Very unexpected! but thank you x
Daniel R says
8am with Brett and Whit and a bunch of strong people
Bench 215 – a PR match, tried 220 but wasn’t even close
Carries up to 185 each, still had more but ran out of time. This was fun, we had a good group doing heavy carries back and forth.
Then a great Short Circuit class to top it off – so much sweat.
Allie N says
Worked out at CrossFit Decatur in Georgia. It was an actual nightmare.
A female K-9 cop walks in, in full uniform, bulletproof vest and gun in holster, then takes those off… plops then ON THE FLOOR, then joins the class to workout.
I spent the entire mediocrely run workout in fear of a f&):&@;( gun on the floor. No one was concerned in the slightest.
Workout was cool— they had tons of ski ergs and I’ve never used one!
Partner 150 cal ski erg, one person does wall walks while the other skied 15 cals.
12-9-6-3 overhead squats
5-4-3-2 burpee pull-ups (bar muscle ups)
The coach offered to help me with my bar muscle up because he was sure I could do it. I said NO. (I wouldn’t trust my safety with some dude who thinks allowing a gym member to leave a loaded gun on the floor during a group workout is okay EVER IN MY LIFE)
Anyway. Just had to post that because it was so crazy. He also decided to ask a question of the day while we all just stood there. Duh, obviously lead us in some stretches or something. They also had barely any mobility tools, so…
Ugh, bad taste from that gym. Never again, that’s for sure!
That is an staunch ignore up on mark-down in behalf of you. crossfitsouthbrooklyn.com