The “4121” tempo we’re using on strength work this cycle would be NO JOKE for Dips, even at just bodyweight. Still, make sure to go slower on the down than the up on these. Use band assistance as appropriate or scale to a leg assisted box version to complete the sets unbroken. Similarly, add weight or use less assistance as appropriate.
A2) Romanian Deadlift:
3 x 8-10 @ 4121
Increase weight slightly from last week.
Rest :30 between movements, 1:00 between sets.
Post work to comments.
Week 5 of 6
AMRAP 9 Minutes:
6e Single-Arm Dumbbell Split Jerks
9 Kipping Pull-Ups
Choose a medium-heavy dumbbell load to work with, something you could complete at least one set unbroken with. Split the foot opposite the dumbbell forward. Be sure to fully recover each rep with the dumbbell locked out overhead. Modify volume, use assistance, or sub Ring Rows for the Pull-Ups as needed.
Post rounds, reps, and Rx to comments.
Order Your 2020 Dogs of CFSBK Calendar
The 2020 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order HERE. The deadline for orders is this Monday, December 16th.
Here’s more info on the awesome organization your donation will support:
PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area.
We are dedicated to the rescue and rehabilitation of dogs in public shelters who are at high risk of euthanasia due to overpopulation and those in danger of abuse or neglect.
Because PupStarz Rescue does not have a shelter, all of our “Starz” are placed in nurturing foster homes while they await adoption into a forever home. We rely on the kindness and generosity of animal lovers to open their hearts and homes to dogs in need.
Animals in our care are spayed/neutered, microchipped, and vaccinated. We assist dogs in distress regardless of age, breed, temperament, or a potential difficult placement. In order to care for animals in need, we are determined to keep administrative costs conservative.
Following a comprehensive adoption process, dogs are placed in loving, responsible, committed forever homes. PupStarz Rescue takes considerable care in appropriately matching and educating prospective adopters about the responsibilities and costs of bringing a dog into their lives. Our non-profit remains committed to the welfare of our “Starz” beyond the adoption process. We follow up with adopters to ensure a smooth transition, encourage positive training techniques, and engage in open communication to offer any additional assistance.
Finally, we strive to work with area shelters, rescues, and humane organizations to develop a supporting network of volunteers to create a better world for those who have no voice.
What are you waiting for? Order your calendar today!
Tomorrow: The 6th CFSBK Art Show!
CFSBK’s 6th Art Show goes down TOMORROW NIGHT from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!
Head over to the event page to see the full roster of artists.
We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.
7 Minute Hip and Shoulder Opening Yoga Flow Breaking Muscle
2020 CrossFit Games Dates for “Week-Long Festival” Morning Chalk Up