Every 1:30 x 8:
Power Clean + Hang Power Clean + Touch-and-Go Power Clean @65-70% of a recent heavy single
Sets across. These should be on the light side and allow you focus on speed through perfect positions.
Speed Dumbbell Floor Press:
10 x 3 @21X0
Rest :45 between sets.
These should be LIGHT and FAST on the way up. Begin the cycle with a pair of dumbbells that you can move fast for all 30 reps. As ballpark guide, the total of both dumbbells should be about 30% of a recent 1RM Bench Press or 35% or the recent 5 x 3s.
Note the tempo includes a 2 second descent and a 1 second pause with elbows on the floor before moving the weight up as fast as possible. This is meant to help prevent you from crashing onto the floor and jamming your wrist between the floor and the weights. The intent is to find the floor under control and maintain tension there before exploding up.
Dumbbell Speed Floor Press: Note the control down and speed up.
Mark Bell Speed Floor Press: Though in this video Mark is using bands and a barbell, these reps are a great example of moving through solid positions with amazing speed.
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Week 3 of 6
4-5 Rounds or 20 Minutes for Quality:
50’e Cross Body (Suitcase/Overhead) Kettlebell/Dumbbell Carry, heavy loading
500m Bike/200m Row
:20-:30 L-Sit/Tuck L-Sit
Post work to comments.
Leah D., our resident massage therapist, at the Arnold Classic in Columbus, OH. Leah competed in the powerlifting competition, and we’ll bring you her full results this week!
REGISTER NOW FOR STARTING STRENGTH PROGRAM
New cycles of our long-running Starting Strength program start this week, and there are still some spots available. 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.
Pilates Cancelled Today
Today’s 12pm Pilates class is cancelled. Don’t forget that we also offer Active Recovery at 11am!