Back Squat / Front Squat
Performance
Back Squat: 2 x 8
Front Squat: 1 x 8
Heavier than Week 1.
Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP
Heavier than last week.
Post loads to comments.
Exposure 7 of 8
_____________________
20 Minutes For Quality:
30 Calorie Row, 20 Calorie Bike, or 400m Jog
30 Second Hollow Hold
30 Second Double Kettlebell / Dumbbell Overhead Hold
Aerobic/conversational pace throughout.
Post work to comments.
Check out our awesome new roll up gate at 597, freshly painted by Tina Fino. Notice any other new touches around the gym?
Want to Explore the World of the Rings?
Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics strength training! This 1.5 hour long class starts Thursday, November 29th and will incorporate different facets of body weight strength training and movement.
Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 4 weeks. Students can then focus on that goal outside of class.
Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility
When: 4 Thursdays from 7:30pm to 9:00pm (11/29, 12/6, 12/13, 12/20)
Cost: $100 for 5 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents
More About Ken
Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
Today’s Schedule
We’ll be running on a modified schedule from Wednesday to Friday this week for Thanksgiving. Here’s what you can expect today:
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
11am Diapers & Dumbbells
11am Fit 55+
12pm CrossFit
6am -1pm Open Gym-only Membership
4:30pm CrossFit Pre – Teens
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
Cancelled: 7:30pm and 8:30pm CrossFit
You can find tomorrow and Friday over on our Schedule page.
_____________________
Yesterday’s Results Board: Rest Day
What Are the Different Types of Barbells? BarBend
What Is Kettlebell Sport? Girls Gone Strong
Ring Supports
30 Seconds x 5-8 Sets
Rest as needed between sets but no more than 2 minutes. Focus on a perfect position (shoulders away from ears, elbows locked out, hollow body) atop the rings. Scale time as needed. You can also scale to a more stable set up using a band held across the rings or the Matador.
Post work to comments.
_____________________
AMRAP 18 Minutes:
9 Sumo Deadlift High Pulls 95/65
12 Front Squats 95/65
15 Burpees
The Sumo Deadlift High Pulls should be a little heavier than your Fight Gone Bad weight, maybe unbroken throughout. The Front Squats come off the floor, NOT via a weird Clean after the 9th Sumo Deadlift High Pull, and should be completed unbroken as well.
Post rounds, reps, and Rx to comments.
TONIGHT: The 5th CFSBK Art Show
CFSBK’s 5th Art Show is tonight from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!
The show will feature live tattooing by Brooklyn artist Jim Gentry (go HERE to get on the standby list).
There will be several live performances throughout the night, including music from CFSBKers Emily Asher and Paul Bennett, and a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.
Come check out the art of these talented artists from CFSBK and beyond:
Katie Harper
David Osorio
Sonya Cheuse
Katherine Akiko Day
Nick Piltoff
Brett Ferguson
Jonathan Arias
Rainer Magik
Simon Ressner
Michael Gigl
Paul Hernandez
Henry Poyder
Paola Luisi
Carla Stickler
We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.
_____________________
Yesterday’s Results Board: Rest Day
My 3 Biggest Mistakes in Weightlifting Catalyst Athletics
Looking Up in the Deadlift Starting Strength