Bodyweight Ninjas WOD Explanation 3.18.20

Warm Up
4-5 Rounds:
5e Cossack Squats
5e Lateral Bounds (or 5 more Cossacks)
5e Quadruped Shoulder Taps
:30 Downward Facing Dog (+ calf march)

Metcon
AMRAP 20 Minutes: 
5 Strict Handstand Push-Ups or Wall Walks
10e Bodyweight Single Leg Romanian Deadlifts (or Split Stance Romanian Deadlifts)
15 V-Ups or Tuck Ups
20 Glute Bridges or Hip Thrusts

Aim to move at a consistent pace throughout. Modify volume or ROM as needed on the HSPUs if 5 strict is a lot for you… we don’t recommend kipping these at home 🙂

Cooldown
Color One of These!

Post work to comments.

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Dumbbell/Kettlebell Locked and Loaded WOD Explanation 3.18.20

Warm Up
3 Rounds:
5 Elbow to Instep + Rotation, each side
8 Reverse Lunge (both legs) + Air Squat
5 Straight Leg Inchworms with 5 second pause with hips high

Strength
Bent Over Row with :02 pause at the top:
3 x 6-12 each arm 

Rest 1:00 between sets.

Metcon
AMRAP 12 Minutes:
10 each 1-Arm KB/DB Front Squats
8 No-Push Up Burpees (walk in and out if you cannot jump inside)
:30 each 1-Arm Overhead KB/DB Hold/March OR 40m 1-Arm Overhead Carry

Cooldown
Color One Of These!

Post work to comments.

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55+FIT Gym-less WOD Explanation 3.18.20

Warm Up
3-4 Rounds, Deliberate Pace:
10e Forward + Back Leg Swings
10e Torso Rotations
10 Standing Toe Touches
10 Arms Over and Back

Strength
4-5 Alternating Sets of Each:
8-10e Single Arm Odd Object Bent Over Rows
8-10e Rear Foot Elevated Split Squats or Split Squats (supported as needed)

Conditioning
AMRAP 15 Minutes:
15-20 Goblet Squats (or Chair Squats)
10e Turkish Sit Ups (hold an object in the raised hand and progress through the bridge as able)

Post work to comments.

Here’s Coach Keith with a whiteboard explanation of today’s Locked and Loaded WOD

Programming Update

We were so excited to see over 150 CFSBKers came down to adopt a kettlebell or dumbbell at our fostering events over the past two days. Given the volume of people who now have access to a weighted implement we’ve decided to just run the one workout track that assumes you have a dumbell or kettlebell which we’ll affectionately call “Locked & Loaded” through the COVID closure. Where possible we’ll try to include some bodyweight subs if you don’t have a dumbbell or kettlebell.

We’re also quickly working to set up some regular virtual classes via Zoom started by Friday.

PLEASE FILL OUT THIS SURVEY to let us know which virtual class times would work best for you as well as what other kind of virtual classes you’re interested in.

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What Should I Look for When Buying Whole Grains? NY Times
The Benefits of CrossFit CrossFit (video)

Bodyweight WOD Whiteboard Explanation 3.17.20

Warm Up
4 Rounds, Deliberate Pace:
10 Wide Stance Standing Forward Bends (flow between reps)
10e Bent Over Torso Rotations
:20e Side Plank or Side Star Plank

Metcon
5 Rounds, Fast Pace:
10 Alternating Split Jumps
10 Alternating Reverse Lunges
5 Squat Jumps (or Broad Jumps)
15 Squats

Rest 1:00 between rounds.

Cooldown
10 Minute Savasana (led by Jon Kabat-Zinn)

Post work to comments.

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Dumbbell/Kettlebell WOD Whiteboard Explanation 3.17.20

Warm Up
5 Rounds, Deliberate Pace:
10 Wide Stance Standing Forward Bends (flow between reps)
10e Bent Over Torso Rotations
:20e Side Plank (on elbow) or Side Star Plank
:30 Reverse Bridge Plank

Metcon
5 Rounds, Fast Pace:
10 Single-Arm Dumbbell Cleans  (or Kettlebell) Left
10 Single-Arm Rack Reverse Lunges (same side leg moving)
10 Single-Arm Push Presses
10 SA Dumbbell Cleans  (or Kettlebell) Right
10 Single-Arm Rack Reverse Lunges (same side leg moving)
10 Single-Arm Push Presses
10 Goblet Squats

Rest 1:00 between rounds.

Using a single dumbbell or kettlebell. Sub Single-Arm Swings as needed for the Cleans.

Cooldown
10 Minute Savasana (led by Jon Kabat-Zinn)

Post work to comments.

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Endurance Whiteboard Explanation 3.17.20 (Tuesday: Easy Run)

Warm Up
General movement prep (shoulder/hip circles, leg swings front/back and side to side, toe touches, standing quad stretch, calf march, standing cross legged forward fold, world’s greatest stretch)
Easy 200m jog
2x through: 15m (~50ft) of each of the following (walk back to start): Bunny Hops, High Knees, Butt Kickers, Lateral Shuffle, Carioca, Broad Jumps

Work
2 Mile Easy Run  (using only nasal breathing!)

• Newbies: alternating between walk/run is absolutely ok!  But the goal is to keep moving.
• More experienced runners: choose a more challenging course, pick up speed
• If you lose nasal breathing slow down pace or walk until you can resume nasal breathing comfortably.
• Use mapmyrun.com for distances or just run for 20mins.
• Contact Jessica [at] crossfitsouthbrooklyn.com with questions.

Cool Down
10 Minutes of World’ Greatest Stretch (Figure Four Stretch, Lying Spinal Twist)

Post work to comments.

 

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CFSBK Remote Programming Update

In the video above, Coach Fox and Coach Keith explain how we’ve programmed our gym-less workouts through March 29th. Our intention is to provide our members with some varied remote options for training and staying engaged. We’ll be posting our programming options right here on the blog and will offer some “virtual” classes to be scheduled. So much is happening so fast, our goal is to bring our staff’s insights and programs directly to you as much as we can. We’ll get through this together!

If you’d like to foster one of our kettlebells or dumbbells to help you get your sweat on at home, stop by the gym today from 9am to 11am to pick one up.

We want to know how you’re doing! Post your gym-less workout results, questions, social distancing dispatches, or anything else you’d like to share to the comments.

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Finding Peace in a Pandemic Outside
What Italians Wish They Had Known The Atlantic

CFSBK Gym-less WOD 3.16.20 Explanation

Warm Up
4 Rounds, Deliberate Pace:
5 Plank + Shoulder Tap + Down Dog
10 Hollow Body Dead Bugs
30 Single-Unders or Lateral Hops

Metcon
5 Rounds, Fast Pace:
10 Burpees (or No-Push-Up Burpees)
400m Run (or 2:00)
Walk/Rest 2:00 between rounds

Cooldown
Guided Walking Meditation

Post work to comments.

_____________________

Post work to comments.

 

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CFSBK Closed Until March 29th

In light of the ongoing concerns regarding the COVID-19 pandemic, we have made the difficult decision to close down the gym for the next 2 weeks, from today (March 16th) through March 29th. This was not an easy decision for us, nor do we know what the future holds, but the time to put the public health above our economic interests is now. While we have been doing or best to diligently clean and sanitize all equipment and surfaces, we feel that gym closure is the most effective way to reduce the risk to our community at large. All classes, specialty programs, and Open Gym will be suspended for the next 2 weeks. At that time, we’ll reassess the situation to determine the appropriate next steps.

We are happy to place any memberships on hold and extend expiration dates on any class cards or training packs as needed. For those that can continue with membership dues, please know that your continued payments help to support our staff during this time of closure.

We are so grateful to you for your support, kindness, and understanding in these difficult times, and we hope you know that we’re not going anywhere. We will be thinking creatively to keep you all engaged and connected to the CFSBK community and your fitness goals. We encourage everyone to do the home workouts that we will continue to post here each day and to post their workout results, thoughts, or really anything to the comments. We will be providing daily updates on Instagram, so please follow us there as well for the latest on this evolving situation.

Thanks, all. We love you.

_____________________
Can I Boost My Immune System? NY Times
Strength Makes Life Better Starting Strength

Every 1:00 x 10:
Snatch High Pull + Hang Power Snatch @65-70% of a 1RM or 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. 

Post loads to comment.
Week 4 of 6

_____________________

3-5 Rounds or 20 Minutes for Quality:
10e DB or KB Turkish Get-Ups
200m Jog

Alternating arms every 5 reps is okay!

Post work to comments.

_____________________

CFSBK Gym-less WOD

Warm Up
4 Rounds, Deliberate Pace:
10 Seal Jacks
10 Alternating Wide Stance Toe Touches
10 Alternating Bear Crawl Shoulder Taps
:20 Reverse Plank Bridge

Metcon
5 Rounds, Fast Pace:
10 Squats
5 Push-Ups
10 Alternating Leg Reverse Lunges
15 Sit-Ups

Cooldown
5 Rounds of 4-7-8 Breathing

Post work to comments.

 

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A little update from CFSBK owner Coach David on some changes to our offered programs, plans for the immediate future as well as a thank you to all our members

Introducing CFSBK Gym-less Programming

As Coach David mentions in the video above, starting today we’ll be posting a gym-less WOD to support our members who elect not to come to the gym as part of responsible social distancing. We’ll have more info on these workouts soon, but in the meantime, we hope these will help you remain active, connected, and engaged with the community during this difficult time. As always be sure to stay home if you’re not feeling well. We’ll be here when you recover!

_____________________
The Dos and Don’ts of Social Distancing The Atlantic
How Does the Coronavirus Test Work? Scientific American

Every 6:00 for 6 Sets…

In 3 Minutes:
15 Dumbbell Thrusters
8 Burpees
Row Max Calories in remaining time (until the 3:00 mark)

Aim to work at a sustainable pace across all 5 rounds. This means getting to the rower at the same time and scoring the same calories each round. Score calories for each round. 

Post work to comments.
Week 4 of 6

 

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Finishing out a CrossFit Kids class with a hand eye coordination challenge where the kiddos need to successfully throw and catch a bean bag with their left and right hands for 6 reps before moving farther back

Yoga for Athletes Cancelled Today

Today’s 10am Yoga for Athletes class is cancelled. Want to try something other than group class this weekend? Don’t forget that we offer 11am Active Recovery today, as well as 11am Active Recovery and 12pm Pilates tomorrow.

_____________________
The Push to Get More Girls on Bikes Outside
Disability Is No Deterrent Morning Chalk Up

A) Deadlift:
Heavy 5 @2111

Warm up to a single heavy 5 at tempo, slightly heavier than week 1 if able. 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 5RM.

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 4 of 6

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AMRAP 8 Minutes:
2, 4, 6, 8, 10, 12…
Single-Arm Kettlebell Swings Left
Single-Arm Kettlebell Swings Right
Kettlebell Box Step-Ups

Choose a kettlebell load and a box height that allow you to keep moving. Scale the Swings to Snatches if you’re proficient at the movement. Use the same load for the Step Overs, you may hold the bell anyhow (except for on the thigh) as long as you come to full extension with both feet on top of the box. 

Post rounds, reps, and Rx to comments.

 

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This Week at CFSBK in Review

1. Our in-house massage therapist Leah D. spent last weekend competing in the USA Powerlifting competition at the Arnold Sports Festival in Columbus, OH. On Monday, she told us how it all went down.

2. In case you missed it, we recently posted a statement outlining the measures we’re taking to minimize the spread of COVID-19 and offered some advice to members. 

3. Coach David is quoted in this Wall Street Journal article on ice cross downhill athlete Amanda Trunzo’s CrossFit training. Give it a read!

4. Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. This time CFSBK members get 20% of the seminar. Head over to Wednesday’s post to learn more and sign up!

5. Mark your calendars and get pumped. The 2020 East Coast Gambit goes down on Saturday, June 13th! Hosted right here at CFSBK, the Gambit is a premier, single day, functional fitness competition. Head over to the East Coast Gambit website to take a look at our new teaser video.

6. Tomorrow’s 10am Yoga for Athletes class is cancelled. 

_____________________
How to Prevent Loneliness in a Time of Social Distancing Scientific American
What You Need to Know About the Coronavirus The Atlantic

Speed Box Squats:
60% x 3 x 10 @21X1
Rest :45-1:00 between sets.

Percentage recommendations are based off of a recent 1RM, or a few pounds heavier than last week. These should be 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.)

Post loads to comments.
Week 4 of 6

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4-5 Rounds or 20 Minutes for Quality:
30 Double-Unders/Alternating Foot Steps or 2x Singles
3-5 Strict Lean Away Pull-Ups
8-10 Alternating Leg Split Jumps
8-10 Rower Pike-Ups

Modify the lean away Pull-Ups to regular pull ups (bands okay) or ring rows and the Rower Pike-Ups to Knee Tucks as needed. The intent is to move continuously through the circuit. 

Post work to comments.

Save the Date: The 2020 East Coast Gambit

Mark your calendars and get pumped. The 2020 East Coast Gambit goes down on Saturday, June 13th! As you can probably see from the video above, last year’s Gambit was an enormous success. Hosted right here at CFSBK, the Gambit is a premier, single day, functional fitness competition.

The event is open to all individuals and will feature both RX and SCALED divisions. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day! Cash and prizes totaling over $3500 will be awarded to the top 3 athletes in each division.

Head over to the East Coast Gambit website to take a look at last year’s events, results, and sponsors. You can also check out our photos from the big day! Whether you’re competing or cheering, we can’t wait to see you there! 

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Elite Gymnast Shares Core Training Progression and Tips BarBend
Sitting Is Bad for Our Health, Should We Squat More Instead? NY Times

Bench Press:
Heavy 5 @2011
70% x 9-12 x 2

Warm up to a single heavy single at tempo, slightly heavier than the 5 from a few weeks ago if able. 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 5RM. Finish with 2 sets of 9-12 reps at 80% of what you did for today’s heavy 5. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets.

Post loads to comments.
Week 4 of 6

_____________________

For Time:
15-12-9-6-3 Power Cleans 135/95
5-4-3-2-1 Ring Muscle-Ups

The barbell loading should be medium heavy, unbroken on the fast end. Scale volume on the Muscle-Ups (to as few as 1 per round as needed or modify to 3x Ring Dips/Push-Ups. 

Post time and Rx to comments.

March 29th: Wim Hof Fundamentals Workshop Returns to CFSBK

Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology.  The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone. This time CFSBK members receive 20% off with the code below!

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Sunday, March 29th from 3:00pm to 7:00pm
Price: $125

Register Here!

CFSBKers receive 20% off with the code fertilesoil! 

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

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All Lifts Are Technical So Learn to Do Them Right Breaking Muscle
Upgrade Your Oatmeal Like a Pro Athlete Outside

Speed Band Deadlift:
60% x 3 x 10 @21X1
Rest :45-1:00 between sets.

Use 60% 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.

Band Guide

If your MAX deadlift is…

<135: Orange Band
135-225: Red Band
225-315: Blue Band
315+: Green Band

Post loads to comments.
Week 4 of 6

_____________________

20 Minutes Continuous Effort:
12 Calorie Row (8 Bike)
:30 Dual Kettlebell Rack March, heavy loading
8-10e Cross Body Dumbbell Romanian Deadlifts
50′ Seal Walk (feet on sliders)

The Kettlebell Rack March should be challenging, use an appropriate load. 

Post work to comments.

Stella’s work on display at our last CFSBK Art Show

Stella and The Women’s Crossword March

A note from Stella Z.:

This month, several major crossword markets are participating in The Women’s Crossword March, agreeing to publish only women for an entire month. As part of this effort, I’ll have puzzles in two major markets this month—Universal Andrews McMeel Syndicate (which supplies puzzles to the New York Post and other papers) on Wednesday, March 11, and USA Today on Friday, March 20.

The puzzles can be solved for free online at the links below:

Universal/AMM (requires downloading the free Across Lite program)
USA Today

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.

News and Notes

• In case you missed it, we recently posted a statement outlining the measures we’re taking to minimize the spread of COVID-19 and offered some advice to members. 
• Coach David is quoted in this Wall Street Journal article on ice cross downhill athlete Amanda Trunzo’s CrossFit training. Check it out!

_____________________
4 Forgotten Exercises That Can Deliver Serious Gains BarBend
Why Your Brain Needs Fat CrossFit

Back Squat:
Heavy 5 @2011
80% x 9-12 x 2

Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the heavy 5 you did a few weeks ago if able. 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 5RM. Finish with 2 sets of 9-12 reps at 80% of what you did for today’s heavy 5. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets.

Post loads to comments.
Week 4 of 6

_____________________

AMRAP 8 Minutes:
8 Front Squats 135/95
8 Lateral Burpees Over the Bar 
8 Chest-to-Bar Pull-Ups

The barbell should be medium-heavy for you and unbroken. A full (Squat) Clean to begin a set counts as a rep. The Burpees Over the Bar are Rx’d as a two-foot jump. Scale to stepping over as needed. Modify the Chest-to-Bar Pull-Ups to Chin-Over-Bar or Ring Rows as needed. 

Post rounds, reps, and Rx to comments.

 

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Leah D. at the Arnold Classic: A Recap

Our in-house massage therapist Leah D. spent the weekend competing in the USA Powerlifting competition at the Arnold Sports Festival in Columbus, OH. Today we’re happy to bring you her report. Here, in her own words, is what went down:

The Arnold was full of firsts, and not even bullshitting, I’m glad for all of them, even the “bad” firsts. First Arnold, first failed lifts (ever! In 8 years!) on technicality, first time playing with lots of new variations on the big 3 during this prep, first time doing a modified water cut (and I will forever do it this way,) first time pulling over 300lbs (finally)!

Look, I’m not gonna spend a whole lot of time defending myself but judging on squats on my platform left a lot of people confused. I didn’t get my third attempt shown here (281lbs), most jury members agreed it was depth but it has to be unanimous. Regardless, it moved like an opener and it’s not a question of if I can do it. First time I’ve ever failed lifts on technicality, so that’s out of the way now.⁣

I tested a newer bench technique on the platform premature to perfecting it and it cost me my third attempt, but I did still hit a small meet PR of 176lbs.⁣

Deadlifts really came through for me, oddly. I FINALLY got my 300lbs+ pull and I did it twice. 303 and then 308 (here.) Pretty stoked, even if this isn’t a big pull in the grand scheme of things, it’s by far my worst lift and I fought a long time for this.⁣

This prep was rough toward the end. This rinse and repeat approach to competing really got to me. A lot of new lift variations triggered panic attacks related to old chronic pelvic pain. Scrapping big chunks of training during peak isn’t ideal but my body holds some stories and I can’t beat it up over them. I got a LOT of new data on myself this prep. Thank you @getthelift for everything, especially giving me new things to play with and putting up with me. Yadda yadda, bad “I’ll be back” joke.

Thanks for representing us, Leah. Show her some love in the comments!

News and Notes

• 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. Go HERE to learn more and sign up!
• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPs in a couple of weeks.

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Where Should My Priorities Be to Improve My Health Barbell Medicine
How Public Health Policies Saved Citizens in St. Louis During the 1918 Flu Pandemic bioMérieux Connection