Clean and Jerk
Fitness
Heavy Single
1-1-1-1-1
Performance
1RM
85%, 90%, 94%, 97%, 100%… 100+%
The pull from the floor should be purposeful and balanced, with your weight balanced over mid-foot. Same for the dip and drive on the Jerk. Aim to make 3-5 reps above 85%, more if you’re feeling good. If you have a miss, you get another shot at it. Another miss means take a few pounds off. This is a testing day. If you’re feeling good then go for it. If not, then get a few heavy reps in and live to lift another day. In either case, end on a make.
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20 Minutes Not for Rounds:
100 Single-Unders
20/15 Calorie Row
10 Paused Dumbbell Thrusters
Move at a maintainable pace, choosing a light-medium weight for the Thrusters. Pause for a 2 count at lockout on the Thrusters.
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Sasha and Ariel showing off that balance. Check out more of Thomas H.’s recent work here!
Register Now for the 2017 Subway Series
Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! Here’s the whole schedule:
Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CFSBK
Saturday, October 28th: CrossFit Virtuosity
This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register here, but hurry: early bird pricing only lasts through September 5th!
Labor Day Schedule
We’ll be running on a modified schedule for Labor Day tomorrow. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes that day, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm. Every thing else is cancelled. Happy Labor Day!
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Yesterday’s Results Board: Squat Test | “Helen for Houston”
20 Elite Lifters Share Their Pre-1RM and PR Thoughts BarBend
Why You Need Better Ankle Mobility Girls Gone Strong
Front Squat
Performance
1-1-1-1-1
Fitness
3-3-3-3-3
Establish a new 1RM or 3RM.
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EMOM x 15 (5 Rounds Each):
A) 5 Box Jumps 30/24/20″
B) 5 Strict Chest-to-Bar Pull-Ups
C) 40 Double-Unders
These should be completed well before the 30-second mark on the fast end. Use bands as needed for the Pull-Ups, but make these strict Chest-to-Bar today.
Post work to comments.
Swank: A Salon with the Associates
Hey! It’s Jamal, the guy who types with two fingers at the front desk, and that’s my company, The Associates Theater Ensemble. We’re a devised theater company embarking on our fourth season with our newest full-length play, Sweet Tooth. The play tells the story of a woman who rents a small apartment in the rural town from which she mysteriously disappeared when she was a teenager. It’s funny, and it’s scary, and it’s all the things we value in theater.
Save the Date (and Start Making Art!) for CFSBK’s Fourth Art Show
As you can tell from Jamal’s note, we’re kind of an artsy gym! Ever wonder what CFSBK would look like if it were transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s the first, second, and third Art Shows know it looks pretty awesome. Our fourth Art Show will be Saturday, November 18th, so save the date, and START MAKING ART!
The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, singing, design, sculpture, jewelry, quilts, other textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art.) If you participated in years past, please do not repeat (the majority of) work you included for those shows.
We’ll post again in six weeks to start putting together a roster of artists. Email Kate R. at katharinereece [at] gmail.com with any questions (or if you know you want to participate or volunteer!).
Yesterday’s Results Board: Rest Day
I’m Obsessed with this Startup Dog Prison The Outline
Houston Affiliates Versus Harvey CrossFit Journal