A1) Close Grip Bench Press:
3 x 8 @ 3011
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Aim to add a few lbs to last week.
A2) Segmented Deadlift:
3 x 8 @ 3131
Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. Aim to add a few lbs to last week.
Post loads t0 comments.
Week 2 of 6
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AMRAP 15 Minutes:
6e Single-Arm Dumbbell Hang Power Clean and Push Jerk 50/35
9 Kipping Pull-Ups
12 Push-Ups
The dumbbell should be medium-heavy for you. Modify Pull-Ups to about half volume or to Ring Rows as needed. Modify Push-Ups to about half volume or to knees or elevated as appropriate to complete most rounds in 1-4 sets. Set a pace that you can maintain with consistency for the full 15 minutes.
Post rounds, reps, and Rx to comments.
Chiropractic and Body Work with Dr. Jason Fidler
Did you know that we have an in-house Chiropractor on the 2nd floor of 597 Degraw? Dr. Jason Fidler is a licensed Chiropractor and holds a doctorate from New York Chiropractic College. Since 2006, Dr. Fidler has held full spine Active Release and Kinesio taping certifications, two very effective and sought-after physical treatment protocols. He has been serving members of CrossFit South Brooklyn and the greater New York City community for over ten years.
Dr. Fidler trained at New York Chiropractic College not just in the art of medicine, but also with CrossFit Level 1 trainers, who eventually opened up CrossFit Asheville in North Carolina. As a member of CFSBK himself, Dr. Fidler is well versed in the functional movements that CrossFitters routinely perform, their commonly associated training injuries (shoulders, hip flexors and wrists) and the most effective methods of treatment.
Dr. Fidler gained critical insight into practice management while working at two highly regarded boutique rehab clinics in NYC. A former collegiate athlete and personal trainer himself, he is a regular physician at many of the NYC endurance races and CrossFit competitions. Additionally, Dr. Fidler has undergone training in Elite Sports Science at the Lake Placid Olympic Facility.
Dr. Fidler also provides a high quality workstation consult to make the repetitive motions of work and daily living activities less traumatic for your body. At his practice, Functional Rehab, Dr. Fidler focuses on your biomechanics in every aspect, to improve the way you move.
Many athletes only turn to chiropractors after they have been injured, but it may be more beneficial to incorporate chiropractic therapy into the weekly training routine. Dr. Fidler offers specialized treatments for CrossFitters, MMA fighters, marathon runners, softball players, and other types of athletes who are constantly on the move.
Services provided
Movement Assessment (SFMA)
Posture, Biomechanics & Injury Prevention
Chiropractic Manipulative Therapy
Manual Therapy & Active Release Therapy (ART)
Therapeutic Exercises & Kinesio Taping
Workstation Consults
Check out his website, Functional Rehab, for hours and more information!
Active Recovery Cancelled Sunday
11am Active Recovery is cancelled this Sunday, January 19th.
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Is Remote Coaching Right for You? BarBend
How “Muscle Confusion” Might Help Your Workouts NY Times
Today’s QOTD was “recommend something,” so…
I recommend mashing your forearms with an Alpha Ball for 3 minutes each after this workout. Also, good luck to anyone who needs to wash her hair right after.