Speed Box Squats:
45% x 3 x 10 @21X1
Rest :45-1:00 between sets.
Percentage recommendations are based off of a recent 1RM. Alternately, add 50% of the recent 5 x 3. These should be LIGHT and FAST on the way up. Note the tempo includes a 2 second descent and 1 second pause at the box. This is meant to help prevent you from crashing onto the box and/or relaxing on the box. The intent is to find the box under control and maintain tension there before exploding up.
JTS Speed Squat Video (Though Chad isn’t using a box in these squats, they’re a great example of moving through perfect positions with amazing speed.)
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Week 1 of 6
4-5 Rounds or 20 Minutes for Quality:
200m Row/Run or 500m Bike
10 Dumbbell Alternating Leg Box Step Overs 35/20, 24/20
10 Ring Rows
:20e Dumbell Side Plank
Modify the load and/or height on the box step overs so you can grab ’em and go. The intent is to move continuously through the circuit.
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A great shot of Azam P. mid-Clean by Thomas H.
Another Happy Member!
Jess P. recently left us an awesome Yelp review, and we just had to share:
The vibe here is warm. It’s LGBTQ friendly, and a wide range of ages (teen classes to seniors), different races and ethnicities, and different sizes are welcome (I’m usually the chubbiest person in class, come join me!). They let people bring their well behaved dogs, and it’s so sweet to see them hanging out together.
They offer a free trial class on Sundays, and it gives you a sense of the flow of a class and how to do the movements safely. If you’re like me, with zero weightlifting experience and a poor memory for physical movement, it will take a while to really sink in. From there, you take a series of four Foundations classes for a deeper intro to the different types of exercises or you can opt for the Short Circuit classes, basically HIIT classes without the weightlifting.
Even though people who’ve been coming here for a long time are obviously stronger and fitter, they empathize with those of us who are just starting out. The instructors have real enthusiasm and energy for your personal improvement. You get tons of feedback on how to do things properly and safely, which is a big reason while I finally chose this gym to try CrossFit. And everything can be scaled to your fitness level or ability.
There’s a great blog on their website that highlights members of the community of folks who come here, links to videos of different moves, and other useful information. You also get free access to an app to track your workouts, so you can see your improvement over time.
Thanks so much, Jess. We’re happy that you’re happy! Did you know that we’re ranked among Yelp’s 10 Best CrossFit Gyms in Brooklyn? Yelp us out by leaving another review!
Farewell to 5:30pm Short Circuit on Tuesdays and Thursdays
It is with heavy heart that we have decided to take the 5:30pm Tuesday and Thursday Short Circuit classes off of our schedule. Unfortunately, the time was a little too early to get enough traction, and there are scheduling conflicts that won’t allow us to push it to later in the evening. Next week, February 25th and 27th will be our final 5:30pm PM Short Circuit classes. If this affects your membership or makes you unable to attend alternative classes, please contact us at info [at] crossfitsouthbrooklyn.com so we can find you a solution. Thanks so much for your support of the program and we hope to see you at other times and days
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