Speed Band Deadlift:
55% x 3 x 10 @21X1
Rest :45-1:00 between sets.
Use 55% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. Focus on moving the bar with speed through perfect positions. You can choose Sumo or Conventional Deadlift, but we recommend sticking with one throughout the cycle. Focus on moving the bar with speed through perfect positions. Note the tempo includes a 2 second descent and 1 second pause on the floor. This is meant to help prevent you from bouncing the plates and/or relaxing on the descent. The intent is to lower the bar under control and maintain tension before exploding up. In each of the linked videos above you’ll see examples of moving through perfect positions with amazing speed.
If your MAX deadlift is…
<135: Orange Band
135-225: Red Band
225-315: Blue Band
315+: Green Band
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Week 3 of 6
20 Minutes Continuous Effort:
:30 Dual Kettlebell Rack March
10 Alternating Box Split Jumps
2-4 Wall Walks
Modify the doubles to Alternating Foot Steps or 50 Singles as appropriate. The Kettlebell Rack March should be challenging. Use an appropriate load. The box for the Split Jumps will place your working thigh above parallel. Modify the Wall Walks to 8-16 Alternating Pike Shoulder Taps as needed.
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REGISTER NOW FOR STARTING STRENGTH PROGRAM
Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost every other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Upcoming Program Times and Dates
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, March 9th – Friday, May 1st
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, March 10th – Sunday, May 3rd
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, March 9th – Thursday, April 30th
D cycle: Continuing Education, 6pm Mon/Wed | Monday, March 9th – Wednesday, April 29th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, March 9th – Thursday, April 30th
A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, May 3rd at 2pm to cap off all cycles.
Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes
3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point
Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.
An Ode to Cold Showers The Atlantic
The Benefits of Exercise for Children’s Mental Health NY Times
Has anybody been to a box in Chicago they can recommend? Preferably one close to Rush hospital. Thanks!
Keith Walter says
I have been to Windy City Crossfit when I was visiting Chicago and it was great. I do not know where Rush Hospital is or its proximity to WCCF
Windy City is also my favorite (granted, I’ve been to only two). It’s a bit out of the way of the city center but worth the trip IMO for smart programming and good coaches.
River North is more centrally located, but to me the programming often doesn’t make sense — like, they’ll have a Saturday workout with a ton of pushups and then follow it up on Monday with more pushups. It’s fine if you can’t make it to Windy City though.
Last day off, last 8 AM class for a while.
155/green on the deadlifts, this is a bit less than 55% but seemed just about right.
Worked up to 20kg KBs for one of the marches (so hard!).
Thank you Keith and Stella! I’m happy to travel further for some good programming 🙂