For Time:
550m Run, then…
3 Rounds:
21 Deadlifts 135/95
15 Toes to Bars
The Deadlifts should be light and completed in 1-2 sets. If you can’t string together sets of 6-10 Toes-t0-Bars then scale to Hanging Leg or Knee Raises.
550m Run, then…
3 Rounds:
15 Hang Power Cleans 135/95
9 Chest-to-Bar Pull-Ups
The Hang Power Cleans should be medium heavy and completed in 1-3 sets. If you can’t string together sets of 3-5 Chest-to-Bar Pull-Ups, then scale to Chin-over-Bar Pull-Ups or Jumping Pull-Ups.
550m Run, then…
3 Rounds:
9 Overhead Squats 135/95
6 Muscle-Ups
The Overhead Squats should be medium-heavy and completed in 1-2 sets If you can’t complete the Ring Muscle-Ups in 1-3 sets then scale to 12 Ring Dips or Burpees.
Post time and Rx to comments.
Headed into the 2nd day of Wodapalooza, Coach KHarpz is at 7th place on the Intermediate Women leaderboard. Show her some love in the comments!
Farewell (sort of!) to Katie H.
As we mentioned yesterday, the blog is still catching up on community news. CFSBK’s resident anthropologist Katie Rose Hjetmanek recently completed her research at the gym and actually in Miami at Wodapalooza this weekend to observe the competition. Here’s a great message she sent us:
Hi CFSBK! Your resident anthropologist here. I hope you are thriving as 2017 gives way to 2018. I haven’t seen many of you the past couple of months. I have been traveling and nursing a knee injury. It has been a wonderful 18 months with you all. I have learned more than I ever thought I would, made wonderful friends, and experienced so much that the gym and its community have to offer. Thank you. Thank you. Thank you
I want to thank David Osorio for his openness to this project and to me as an anthropologist. He allowed me to run around and do my anthropology, trusting me along the way. My heart is full of gratitude for the opportunity and overwhelmed by his generosity. Thank you so much David for this incredible chance to learn more about CrossFit, CFSBK, and what it means to build something that is so important for so many
Thank you to coaches. I cannot begin to explain how much I learned from you as I practiced and observed classes and training. Thank you for sharing your knowledge with me, as both an anthropologist and a member. Not only do I understand the various parts of CrossFit better but I can embody them better as well – I’m so much stronger and able than I was a year ago. Thank you for extending your wisdom my way. Also, I’m sorry. I know it was annoying to have me hanging out, especially when I was around for hours and hours.
To the members, thank you so very, very much. So many of you have shared your experiences of CrossFit and CFSBK with me and I am forever indebted to you for your willingness, kindness, and openness. Your candor has helped me learn about and make sense of CrossFit and the way it manifests itself in your lives. This project really relied on your generosity and I’m astounded and impressed by the depth of it. Thank you for welcoming me as you do others, even though I asked more from you. You are all so very fortunate and brilliant to have made CFSBK the true treasure that it is!
I am not yet finished with the project as a whole. I am going to Wodapalooza in January (Go Katie Harper!!!) and will complete my fieldwork at other gyms by the end of June. I’m still hoping to do international fieldwork as well but that all depends on funding. Afterward I will write up. Therefore, if you have any questions, concerns, or comments, you can always contact me at KHejtmanek [at] brooklyn.cuny.edu, maxesandprs [at] gmail.com, or via Instagram at @Maxesandprs.
Finally, I’m not really going anywhere. I will remain at Brooklyn College and in Brooklyn. And I hope to return to CFSBK as Katie (full stop) rather than Katie the observing anthropologist. CFSBK has come to mean a lot to me too, I’ve built very important relationships, and perhaps the blessing of doing fieldwork where you live is that you don’t have to leave, you just have to put down your notebook. So perhaps I will see you in 2018.
Again: thank you, thank you, thank you.
See you soon, Katie! If you’re reading this, tell us how it’s going in Miami!
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Yesterday’s Results Board: Rest Day
Drive Better by Stopping Better in the Jerk Catalyst Athletics
Define Your Habits by Playing the Long Game Breaking Muscle
Tempo Back Squat (30X1)
6 x 2
Heavier than last week. Should be challenging. Use spotters if you’re not 110% sure of your reps.
Post loads to comments.
Exposure 8 of 8
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For Time:
750m Row
21 Dumbbell Push Presses 50/35
500m Row
15 Dumbbell Push Presses 50/35
250m Row
9 Dumbbell Push Presses 50/35
Post time and Rx to comments.
From our Instagram account: “A message from our own Constance T. who has been on medical leave for a few months but is in PT and looking forward to returning to the gym!”
Stay Strong, Mobile, and Able with Fit 55+
As you may know, CFSBK offers a class inspired by athletes like Constance T. and Neal G. Fit 55+ is a strength and conditioning class for older adults who are not content to simply sit on the couch getting older. As the old adage goes, “If you don’t use it, you lose it.” Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Fit 55+ to the rescue! All classes include a warm up, a weight-training circuit intended to build strength and bone density, and a conditioning circuit designed to improve cardiovascular health.
Check out CrossFit HQ’s video on Fit 55+ from their Inside CrossFit South Brooklyn series! Have a friend or family member who might benefit from this class. Send them today’s post!
Days & Times
Mondays at 11am
Wednesdays at 11am
Fridays at 11am
News and Notes
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Yesterday’s Results Board: Rest Day
Why Women Need Iron Games and Trips
Through Fire to Fitness CrossFit Journal