Jerk Skill Complex
Paused Push Press + Paused Split Jerk + Split Jerk
Work up to a light-medium load on the complex, focusing on positions and speed over load.
Post loads to comments.
Week 3 of 4
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For Time:
9/6 Calorie Bike
12 Burpees
15/12 Calorie Row
18 Russian Kettlebell Swings
Sprint through as fast as possible. Choose a kettlebell load that’s on the heavy side for you.
Post time and Rx to comments.
Exhibit Your Work in the CFSBK Art Show!
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 6th Annual Art Show will be Saturday, December 14th, and we need to know by Saturday, December 7th whether you want to participate.
The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
Want to Participate?
We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Coach Brett at Brett [at] CrossFitSouthBrooklyn.com by December 7th to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.
Note: Several of you have asked if anyone can participate. Yes! But because we envision the show as an intersection of physical culture and the arts, the artist should be dedicated to fitness training (broadly conceived) in some way. They don’t have to work out at CFSBK.
The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet. We’d especially love musicians to perform throughout the evening.
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How to Make a Workout Plan in 3 Steps OPEX
What You Need to Know to Start Working Out After 50 Breaking Muscle
Had a great time at the CrossFit L1 seminar this past weekend… but I was so sore from reallllyyy simple workouts (thrusters/burpees, med ball cleans/sit-ups) and all the PVC pipe work (surprisingly hard!), that I needed yesterday off and couldn’t fit in 20.3. I love handstand push-ups! 🙁
I think I got a question wrong on the L1 test: “active shoulders at the top of the sumo deadlift high pull…”
-require internally rotated shoulders
– have elevated and retracted shoulders
What is the correct answer? I didn’t know what elevated and retracted meant really… couldn’t find the answer in the handbook after the test either. I can’t even remember which one I picked.
Today: 92#, and 2:31 with 24kg bell. Row was my slowest part like always… but otherwise was pretty fast at the rest of it.
Made up yesterday’s workout since I was really annoyed that I had to miss a squat day.
FSQ 135-145-150. OMG this was so much harder than I expected it to be! That pause is a killer.
Halfheartedly did the WOD, didn’t really time myself but I think it was about 12:45. Had to change my strategy midstream — I started on an erg intending to do 500-300-200 since the sidewalks on the 608 side are a little tight, but my erg was gone by round 2 so I went back to running. Also did single unders because…yeah, because I’m lazy. This was still pretty tough.