Speed Box Squats:
55% x 3 x 10 @21X1
Rest :45-1:00 between sets.
Percentage recommendations are based off of a recent 1RM, or a few pounds heaver than last week. These should be LIGHT and FAST on the way up. Prioritize speed and perfect positions over load! 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 3 of 6
4-5 Rounds or 20 Minutes for Quality:
15 Calorie Bike/Row
3-5 Strict Lean Away Pull-Ups
50′ Low and Slow Bear Crawl
15e Side Plank Band Row @1010
Modify the Lean Away Pull-Ups to regular Pull-Ups (bands okay) or ring rows as needed. The tempo on the Side Plank Band Row is quick but controlled, not super slow. Each set side should take about 30 seconds. The intent is to move continuously through the circuit.
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News and Notes from CFSBK Members
- Back in February we filled you in on CFSBKer and leukemia survivor Casey M.’s fundraising for Haymakers for Hope, a charity boxing event at the House of Blues in Boston on May 14th. To date Casey has raised close to $30,000. Go HERE to donate to his campaign!
- Becky F.’s partner Mara is a pianist and has composed a piece commemorating some of the work of the late poet Adrienne Rich. There is an improvised element and might be of interest to some folks in the gym. She is also sharing the stage with some friends of ours who are doing a dance performance. The event is March 14 at 7:00pm at University Settlement. Tickets can be purchased HERE.
We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
Yoga for Athletes with Guest Instructor Coach Fox
Coach Whit is out of town this week, but never fear. Saturday’s 10am Yoga for Athletes will be led by Coach Fox on this Saturday, March 7th.
Can’t make it to Yoga for Athletes but still want to try something other than group class this weekend? Don’t forget that we offer 11am Active Recovery on Saturdays and 11am Active Recovery and 12pm Pilates on Sundays!