Fitness: Find your first 3x5 weight for the next 6 weeks of Linear progress.
Choose to pull from either a conventional or sumo stance
Performance: Work up to a heavy single
Choose from either conventional or sumo and work up to a heavy single. Perfect technique. You'll be sticking with the DL version you choose today for the entire cycle. We'll be doing some Dynamic Effort and Max Effort work along the way.
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4 Rounds Not For Time Of:
10 Dumbbell Bench Press
20 Banded Good Mornings
:30 Pallof Hold, each side
Find the heaviest weight you can get for 10 on the Bench Press.
Have you not filled out our 2013 Digital Waiver? If you haven't filled this one out, now is the time to do it. We need to get everyone's info updated for the new year, even if you joined 2 months or 2 years ago. Thanks!
Tough Titsday Powerlifting Meet Slideshow
(This slideshow set is Malcolm S' photography)
Rest Day Dinner #1
Here are the details for the first RDD hosted by Dave, Rachel and their awesome dog, Nahla. They've got plenty of room for all and hope you can make it. To RSVP please email them at the contact information listed below. This year we've also included pictures of folks on the event pages (to the right) to help put names to faces!
Hosts: Dave, Rachel and Nahla
Host Contact: dgever(at)gmail.com
Location: 399 Ocean Parkway apt 6 L 11218 - its Ditmas Park , 4 stops on the F train from Park Slope. F train to Ditmas ave or the Q train to Cortelyou road
Time: Saturday 1/12 at 6pm
RSVP: We would like to have an idea of many people are going to show by next Wednesday 1/9 but dont actually need a final number until friday 1/11
What to bring: This will be a potluck event, the hosts will help coordinate dishes.
Mark Rippetoe At CrossFit South Brooklyn
CFSBK is honored to be hosting world renowned strength coach Mark Rippetoe on April 12-14. Rip and his staff will be running a three day Starting Strength Seminar which will include a very (very) detailed analysis of the Back Squat, Bench Press, Press, Deadlift and Power Clean. Participants will learn about the mechanical components of the lifts and then be asked to both coach and perform them based on Rip's teaching progressions and methods. This is a great event for all coaches as well as anyone interested in learning more (a lot more) about the lifts.
Massage with Inka
Inka has been part of the SBK community for nearly two years. As an athlete, bodyworker, and regular to crossfit workouts, she understands first hand repetitive movement patterns and the stress they can put on the body. This familiarity allowed her to learn a wide variety of treatment techniques to help prevent overuse injuries. She strongly believes that the mind and the body are connected and that regular exercise and bodywork is a key component to maintaining one’s health.
Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy.
Inka will be at CrossFit on Sundays from 10am-2pm, and Sunday evening during open gym from 6pm-8pm. She also takes appointments in her home office in Boerum hill during the week in case you can't make it to the gym on Sunday.
- 30 minute sessions: $60
- package of 2 (or 1 hour): $100
- Special LFPB challenge massage: 20 mins- $40. Want to focus on a specific area that is limiting mobility or just giving you discomfort? Want to test your Range of Motion? This is a great amount of time to hone in on that spot!