Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.
Performance: 5/3/1 5 week
65% x 5
75% x 5
85% x 5+
Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit around 10 on the rep out, but save 2 reps in the tank.
Post loads to comments.
AMRAP 10 Minutes:
10 Chest to Bar Pull Ups
15 Push Ups
Post time and Rx to comments.
- Happy birthday, Aileen!!
Construction for the Next Two Weeks
Construction is being done on the two downstairs bathrooms from 7am-6pm over the next two weeks, and only one will be available at all times. Some work is also being done to a couple pull-up bars. You can use the bathroom upstairs (on the way to the annex). We apologize for any inconvenience, but we promise we'll be prettier by the end!
4 Remaining 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 Saturday mornings at 10am, and Active Recovery classes on Tuesday nights at 6:30pm, Saturday at 11am and 12pm, and Sunday at 11am.
We also offer the following four programs, which are all about to start new cycles either this weekend or next week. Ken's Rings Class and two sections of Strength Cycle already sold out, so check the other options 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
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th - Thursday Dec 18th
The C and D cycles are FULL.
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.
2. 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.
3. 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.
4. 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
Learn more here.
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