OG JB at the top of her sumo deadlift high-pull on Saturday. Check out her fun write-up about her FGB experience in the comments on yesterday's post!
5 Upcoming Options to Augment Your Training at CFSBK
Along with all our regular programming, we love providing you with additional ways to augment or push your training at CFSBK. We offer Pilates classes on Tuesday nights at 7:30pm with KH, Yoga for Athletes with Coach Whit on Thursday nights at 7:30pm, and Active Recovery classes on Tuesday nights at 6:30pm, Saturday at 11am and 12pm, and Sunday at 11am. We also offer the following five programs, which are all about to start new cycles either this weekend or next week. They sell out fast, so check them out, and look forward to challenging yourself in a new way!
1. Strength Cycle with Coach Jeremy
We all want to get stronger. That's because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it's pretty badass.
We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.
Upcoming cycle times and dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Oct 27th - Friday Dec 19th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th - Sunday Dec 21
C cycle: Morning, all levels, 6:30am Mon/Wed | Monday Oct 27th - Wednesday Dec 17th
D cycle: Continuing Ed, 6pm Mon/Wed | Monday Oct 27th - Wednesday Dec 17th
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th - Thursday Dec 18th
Each cycle will culminate in a CrossFit Total on Sunday, December 21th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
$200 paid upon registration and then another $200 at the halfway point
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement. ICYMI, we also interviewing Coach Jeremy a few months ago about his background and Strength Cycle. Check it out!
2. Ken's Rings Class
Join guest Gymnastics Coach Ken H. as he takes you through 5 weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of 3 to 4 distinct areas, warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next 5 weeks. Students can then focus on that goal outside of class.
Pre-reqs: 1 pull-up for women and 3 for men.
When: Saturdays from 2 - 3:30pm, October 25, 2014 - November 22, 2014
Price: $100 for 5 Weeks
Cap: 8 Participants
Ken Haller's Bio
Ken 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.
3. Competition Team Practice with Coaches MeLo and Arturo
CFSBK Competition Team practices will recommence this Saturday, October 25 at 2pm. Practices will be held every Saturday at 2pm going forward. Participation and eligibility requirements are outlined below.
Participation / Competition Requirements:
Register for and compete in the Open, and submit scores for all workouts.
Register for and compete in at least 2 other CrossFit competitions per year.
Eligibility Requirements / Performance Standards:
Athletes must possess all of the Strength and CrossFit Benchmark requirements, seen here.
Athletes must possess 1/3 of the Skill requirements, seen here.
Please email Coach MeLo at Melissa [at] CrossfitSouthBrooklyn.com if you are interested in participating or if you have any questions.
4. CFSBK Endurance Program with Coach Mike O.
What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance)
What to Expect: This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training. We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training
Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.
5. CFSBK Olympic Lifting Program with Coach Frankie Murray
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
Coached by Frank Murray, "participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts." —Next Level Weightlifting
A typical day* would consist of:
*Each athlete may have different exercises depending on their individual needs.
Catching Up with CFSBK Classifieds
- Stella Z.'s choir is performing Haydn's Die Schöpfung ("The Creation") in two weeks at Carnegie Hall and she would love to sell you one of four discounted tickets.
- Joel W. brilliantly created a thread for holiday car-pooling—check out his post about traveling to Portland, ME over Thanksgiving!
- Ruth P. wants to help you celebrate loved ones in a meaningful, nonmaterialistic way (intriguing, right?).
- Dan Rx'ed's company is hiring a web developer.
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