“DT” in a Boat
3 Rounds for Time:
500m Row
2 Rounds of “DT” 155/105
“DT”= 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
The limiting factor determining load on the barbell will likely be the Jerks, which should be medium-heavy for you. Scale load as needed so that most sets of jerks can be done unbroken. Each round of “DT” should take around a minute, so considering scaling volume overall to 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks if you can handle the load and want to bias more of a strength stimulus.
Pro Tip on breaking up “DT”: The final rep of each movement leads into the next, so instead of doing 12 Deadlifts and dropping the bar, do 11… break… then the 12th rep, putting you in a position to begin the 1st Hang Power Clean. Same for the Hang Power Cleans into the Push Jerks. Or you could just, ya know, do the whole thing unbroken.
Post time and Rx to comments.
“If a regular* Pilates practice doesn’t make you a better athlete, I will eat a Nike Metcon”—an actual quote from Karina
Starting August 12th: Sunday Pilates with Karina!
Our beloved, longtime Pilates teacher KH is leaving to open her own Pilates studio in Manhattan, but that doesn’t mean we’ll stop offering Pilates. Starting August 12th, Pilates will move to Sundays at 12pm and will be coached by our own Karina S.!
Coming from a background of competitive cross country skiing, Karina saw the benefits of a regular Pilates practice immediately and signed up for teacher training after her first session. She believes Pilates allows us to regain the freedom of movement we enjoyed as children, and that transforming fitness into a form of play is essential to creating a life-long practice.
Her classes are vigorous and full of laughter with an emphasis on proper grounding and alignment.
Karina has trained everyone from Division 1 Linebackers to those barely able to walk into the studio. She completed her Balanced Body certification at Paragon Pilates & Physical Therapy studying under Cari Riis Stemmler, Tiza Wynn Riley, and Roger Gonzalez Hibner. She has completed continuing education in Hands on Cueing Techniques, Pre and Post Natal Pilates, Low Back Pain and many other topics. She has experience working with a wide range of spinal conditions as well as many other injuries and limitations.
*regular=at least once a week
Weekend Events
We’ve got some fun stuff going on at the gym this weekend, and you won’t wanna miss it! Here’s what’s happening:
- Friday night, during Open Gym, we’re running a cornhole tournament. It’s super fun and easy to learn. The games begin at 6:30pm!
- During Sunday’s Open Gym hours, we’ll be showing the final events of the CrossFit Games on our big screen at 597.
_____________________
Yesterday’s Results Board: Front Squats, Burpees, Toes-to-Bars
2018 Instagames: Day 1 CrossFit Games
What Do 90-Somethings Regret Most? Medium
Squat / Step Up
Back Squat:
1-1-1
Front Squat:
1-1-1
Using a “slower down, faster up” tempo and no belt, traps or wraps. Work up to a 1RM for both the Back Squat and the Front Squat.
Active Life Front Rack Step-Up Test
Using 30% of your best Back Squat from earlier, perform a max rep set of Front Rack Step-Ups for each leg. Use a box that places your hip crease below your patella. Your score should be in the double digits and within +/- 3 reps between each leg.
Post loads to comments.
Exposure 8 of 8
_____________________
4 Rounds Not for Time:
8e Dumbbell 3-Point Rows (build to a heavy set)
15-30 Second Ring Support
Scale to a :30 Prone Ring Support for those that can’t do a mature hold.
Post work to comments.
Here’s Brian D. and family representing CFSBK at The Gunks. Going somewhere cool this summer? Be sure to send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com!
Friday, August 3rd: CFSBK Cornhole Tournament
WHAT?
An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a comment on the event page if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up at the tournament.
WHEN?
Friday, August 3rd at 6:30pm during Open Gym. We’ll have the cornhole boards set up periodically over the next few weeks so you can practice.
WEEKEND SCHEDULE CHANGES
This Saturday, July 28th and Sunday, July 29th, we are hosting a sold out Barbell Medicine Seminar at 597 Degraw. We’re mostly running on our normal schedule, with the exception of the following classes:
All classes will run out of 608 Degraw (except for those that usually meet in the Annex).
_____________________
Yesterday’s Results Board: Rest Day
Nude Man at Planet Fitness: It’s a “judgment free zone” USA Today
Decoding Cardio & Fixing Your Engine Athlete Daily