Clean
Performance
Every Other Minute on the Minute x 20 (10 Sets):
Clean
Build to a heavy single for the day. Not necessarily a new 1RM. The goal is no misses.
Fitness
Every Other Minute on the Minute x 20 (10 Sets):
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat
If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use a weight that allows you to hit perfect positions.
Post loads to comments.
Exposure 1 of 8
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Partner AMRAP 12 Minutes:
12 Alternating Dumbbell Power Snatches
12 Sit-Ups
Partners alternate complete rounds of the couplet.
Post rounds, reps, Rx, and partner to comments.
Humans of Starting Strength: David Linetsky
The Starting Strength Program is a cornerstone of CFSBK’s culture. Over the past month or so, we’ve been bringing you some Humans of New York-style interviews with our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? How is it different from other classes? What kind of funny stuff does Coach Jeremy say in class? Let’s find out! In the last installment, we talked to Anise F. This time, let’s get to know David L. a little better…
What are some differences between Starting Strength and CrossFit group class? Were any a surprise to you?
Obviously, the focus is much narrower–rather than continually learning new skills and movements, you focus on just the major barbell lifts and a few accessory exercises. Everything you do is focused on the goal of getting stronger. It’s amazing how quickly you make progress when you narrow your focus like that. The other big difference that I didn’t expect was the personalized programming and coaching. Because it’s a small class, and Jeremy watches every lift, he really gets to know you and what you’re capable of, allowing him to program specially for you. After a working with Jeremy for a while I came to really trust that he knew my abilities, which has really helped me be more confident, especially when things get really heavy.
What’s the culture like?
The culture is great. You lift with the same people every class for weeks or months a time, so you get to know each other really well. And because you spend a lot of time between sets resting and watching your classmates lift, you get a lot of time to talk to and encourage each other. It inevitably ends up being extremely entertaining. But beyond just being fun, your rackmates really help motivate you. There’s a real sense of joint progress and accountability that is incredibly motivating.
Were there any major challenges (physical or mental) that you had to overcome?
Pushing through performance plateaus has been a major challenge, both physically and mentally. Several times over the last couple of years I’ve felt like I’d reached my absolute limit on a lift, hitting a weight or number of reps I just didn’t think I could exceed. When I’m at a plateau, just walking up to the bar for a set can be a challenge. The support of your rack mates, and trust in the process and Jeremy’s programming has been incredibly valuable and helped me break through these barriers many times.
News and Notes
- Iron Maidens photos by Kate R. and your blog editor are now up on Flickr. Relive the glory!
- Missing something? Maybe a hat, a jumprope, several sweatshirts, or half a dozen water bottles? 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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Yesterday’s Results Board: Squat / Dumbbell Row | Muscle-Up EMOM
When Salad Was Manly AF JSTOR Daily
CrossFit Just Fired Its Spokesperson Who Said LGBTQ Pride Is A “Sin” BuzzFeed
