A1) Close Grip Bench Press:
3 x 5 @ 3011
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week if able.
A2) Segmented Deadlift:
3 x 5 @ 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. Add a few lbs to last week if able.
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Week 4 of 6
Every Minute on the Minute x 16 (4e):
1) 20 Alternating Dumbbell Muscle Snatches
2) 10 Burpees
3) 5 Strict Pull-Ups
Choose a challenging load that allows you to perform the Dumbbell Muscle Snatches unbroken. Add weight, use assistance, or modify the Pull-Ups to challenging Ring Rows as appropriate. Aim to complete each round of work at or before 30 seconds, modifying volume as needed in order to do so.
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Eric M. says, “Allô CFSBK from CrossFit Tel Aviv!” We love it when you send us photos of yourself repping CFSBK in exotic (and not-so-exotic) locales. Send the goods to Josh [at] CrossFitSouthBrooklyn.com
Reps & Sets Abroad: Some Thoughts on CrossFit and Travel
By David Osorio
Editor’s Note: This is a great chance to repost this fun piece by Captain Osorio on CrossFit and travel. If you’re traveling to Austin, you can now visit CFSBK coaching alumnus Noah Abbott’s gym, CrossFit Lumos! “Reps & Sets Abroad” was originally published on 5.10.16.
An important aspect of CrossFit that often seems to go unnoticed is the fact that it offers a readymade community pretty much everywhere you go. Traveling to Paris, France or Austin, Texas? There will be a gym there full of like-minded people that you can hang out with. Moving to Rome, Italy or Rome, Georgia? It’s a safe bet that you’ll be able to find an affiliate that will make your new home feel more like, well, home.
I recently traveled to Austin and wanted to check out some affiliates. First I dropped into CrossFit Central. I got there a little early, so the owner Jeremy let me do some Power Cleans and Push Jerks at their Central Athlete facility with some other folks who were training. Afterwards, I took the 4:30 group class back in the CrossFit Central building. We started with some line drills then a 15 minute EMOM of three gymnastics skills: Hollow Holds, Ring Dips, and Handstands. We finished a metcon called “Waterfall” which consisted of running, Burpees, Kettlebell Swings, and Double-Unders. CrossFit Central is an OG affiliate that has been around at least as long as CFSBK, so Jeremy and I chatted about the evolution of things and a little bit about their history. As an affiliate owner, I’m always interested in talking to other coaches and owners about their journey. CFC had a nice vibe and everyone was very welcoming. Running in that Texas heat is no joke!
I also had the opportunity to drop into CrossFit Jääkarhu as well! It was a huge space with leveled classes and lots of equipment, including some slugs from the CrossFit Games. We did some line drills, then an every-other-minute-on-the-minute workout of heavy Clean and Jerks for 7 sets. The class finished with “Diane,” which I PRd at 7:41 doing strict Handstand Push-Ups! CFJ had a nice mixture of a relaxed atmosphere and a well-organized class. I stayed for about 30 minutes after class to talk to a few of the coaches about what it’s like to have just opened 18 months ago, how they do leveled programming, and how they use their space. They have a successful team and a big competative element, but they also have plenty of programing for beginners and intermediates. They run seperate classes for their “Fitness,” “Sport,” and “Competition” programs, often at the same time in different parts of their massive gym. I really liked the vibe of this gym and highly recommend it!
I can’t think of another fitness pursuit or activity that offers this kind of global community. Most people don’t have the luxury of being able travel to a place where they don’t know anyone and still be able to easily train with people who share the same ethos. CrossFit has, of course, exploded over the past few years, so we’re at the point where you can go to almost any major city in the world and check out an affiliate. The people there will almost always be really welcoming and just as stoked to meet you, and it’s enlightening to see how other people in other parts of the country/world express the CrossFit culture. It’s a rare thing and something worth taking advantage of!
Have you dropped into another affiliate while traveling? If so, what was it like? Any advice for first-timers?
News and Notes
- This year’s Community Potluck goes down Saturday, February 8th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. Learn more and let us know what you’re bringing on the event page!
- Missing something? Maybe a shirt or a jump rope or a dozen water bottles? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a couple of weeks!
The Story of Breakfast CrossFit
Why Fitness Trackers Might Not Give You All the “Credit” You Hoped For The Conversation
I have lost count of how many affiliates I’ve been to at this point. I even had to stop buying T-shirts (well, except for when I actually am abroad, because come on, you kind of have to) so that my dresser wouldn’t be overflowing with them. Plus, a lot of affiliates have crappy T-shirts that don’t breathe well and you therefore can’t work out in them. At least, not comfortably. Yet another way in which we are spoiled at SBK!
10/10 would recommend working out at:
Windy City Strength and Conditioning (formerly Windy City CrossFit), Chicago, IL (smart programming, attentive coaches)
CrossFit AKA Westerpark, Amsterdam, Netherlands (this gym was SO well organized and basically completely remade the class for me on the fly because I was visiting while injured)
Chikara CrossFit, Tokyo, Japan (see my comments to the original 5/10/16 post)
CrossFit Kennesaw, Marietta, GA (one of the most thoughtful owners I’ve ever taken a class with, the kind who will stop you mid-workout if you’re putting yourself at risk of injury, like DO does)
Oh yeah, and Flagship in San Francisco. That was Coach JB’s gym before she came here, and it shows in the quality of the coaching.
I miss the travel gym recommendations page!
Allie N says
Ugh I wish I would have known about Crossfit Kennesaw when I went to Georgia!