Heavy 1 @2111
Warm up to a single heavy single at tempo, slightly heavier than last week. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 1RM. If you’re newer to Deadlifting, then work up to a heavy 3 again this week.
B) Barbell Row (Pendlay Row):
2 x 9-12
Add a few lbs to last week (or use about 30% of today’s heavy deadlift). Prioritize good movement over load.
Glen Pendlay explains the Pendlay Row: Notice that the barbel starts on the floor for each rep in these. There’s some momentum and speed off the floor yet Max’s back remains neutral and his torso remains near horizontal. If you can get into this position then perform them like this!
Barbell Row Demo: If lack of flexibility (most likely in the hamstrings) prevents you from maintaining a neutral spine with a horizontal torso and very little knee bend, then perform them like in this video. Note that the torso is still near horizontal and not “ratcheting up” with each rep. Due to grip fatigue you may have to use a lighter load for this variation.
Post loads to comments.
Week 3 of 6
AMRAP 11 Minutes:
21 Dumbbell Deadlifts 50/35
14 Alternating Arm No-Push-Up Renegade Rows
Modify the Doubles to Alternating Foot Steps or 2x Singles as needed. Choose a challenging load for the dumbbells, something you could perform a round unbroken on.
Post rounds, reps, and Rx to comments.
New cycles of our Starting Strength Program start Monday, and there are still some spots left in a few of the cycles. Go HERE to claim yours now. Be strong today!
A Message from CFSBK Regarding COVID-19
In light of the spread of the COVID-19 virus, CFSBK is taking extra precautions to ensure the safety and health of our members while training at the gym. While the risk of contracting COVID-19 has remained low for most people, CFSBK serves a spectrum of members from infants to the elderly, so we’re taking the necessary precautions to minimize the spread of this or any illness. Below we’ve detailed some additional measures we’ve implemented as well as some advice for members.
- On top of their already thorough cleaning protocols, we’ve instructed our cleaning crew to make sure every door knob and equipment handle is wiped down as well devoting extra attention to high traffic areas like the bathrooms, water fountain and the front desk area.
- The reusable cups and mugs we had in 597 have been removed. If you’d like to have some water, you can bring your own container and fill it up in the 597 sink or at the water fountain in 608. Canned water and other refreshments are also available for purchase.
- Coaches have been instructed to make regular reminders for members to wipe down their equipment as well as minimizing unnecessary physical contact in classes like having everyone give each other high fives after a workout.
- As always, hand sanitizer, equipment wipes and fully stocked bathrooms will always be available for members to clean up before, during, and after class.
- Any coach or staff member exhibiting flu-like symptoms will be required to stay home without question. Similarly, we ask any member feeling under the weather whatsoever to stay home. Your workout is less important than the well being of our overall community.
- Members are encouraged to be familiar with the basic prevention guidelines from the CDC like coughing into your elbow, washing your hands regularly and avoiding touching your face.
With some basic precautionary steps we believe we can do our part in minimizing the potential spread of illness while keeping CFSBK the vibrant and dynamic training environment you all know so well. Thanks in advance for your cooperation everyone, if you have any questions or concerns don’t hesitate to reach out to us!
Owner of CrossFit South Brooklyn
What You Can Do Right Now About the Coronavirus The Atlantic
The Inconvenient Truth About Your Authentic Self Scientific American
A Friday that starts with a heavy pull has to be a good day, amirite?
265 for the single, 78 for the Pendlay rows. 4 + 38 Rx, I’m a turtle but I’m okay with that.