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Friday
May242013

Rest Day

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Ryan Joyce Takes His Rest Day To the Gym

DH3's Calveras Game Write Up

On Wednesday, the Calaveras improved to 5-1 on the year after "mercying" the Wobblies. The final score was 14-2. The SBK bats erupted, backed by solid defense and another outstanding pitching performance. Scott Jackson and DH3 homered again, and Jessica Bailey smashed an RBI single in the third inning. JMD added three hits before taking himself out of the game with a wrist injury. David Fung and Rebecca C. subbed in right before the game ended. Jess Fox caught the last out of game in left field while the other Fox played a solid 2nd base and added a few more hits.

The next game is Monday, June 3rd. All are welcome to come. If we get 10 spectators coach will buy some beers for all to enjoy after the game.

CFSBK Strength Cycle

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 four 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.

A Cycle--Novice Cycle 
Jun 3rd - July 19th (8 slots)
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

B cycle--Intermediate Cycle
Jun 4 - July 21 (8 slots)
Tuesday, Thursday at 7pm, Sunday at 10am
Register Here!

C cycle--Morning Novice Cycle

Jun 3 - July 17 (8 slots)
Monday and Wednesday 6:30am
Register Here!

Cont Ed
Jun 3 - July 17 (4 slots)
Monday and Wednesday at 6pm
Register Here!

Each cycle will culminate in a CrossFit Total on Sunday July 21, 2013.
If anyone is confused as to which cycle they belong in, they can contact Jeremy directly at Jeremy(at)crossfitsouthbrooklyn.com to discuss placement.

Cost
3x Per Week Cycles:

$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:

$200 paid upon registration and then another $200 at the halfway point

A Cycle

What are your all time top 3 favorite TV shows/series?
________________________
Hilariously Ferocious Underwater Dogs
TWU Women's Gymnastics Conditioning
Nadia comaneci-first perfect ten in history (1976 Montreal)

Reader Comments (59)

1) Breaking Bad (I <3 Bryan Cranston, hard)
2) It's Always Sunny in Philadelphia
3) The Lucy-Desi Comedy Hour

May 24, 2013 | Unregistered CommenterLisa F

jesus h christ HOW DID I FORGET THE DUKES OF HAZARD!

May 24, 2013 | Unregistered CommenterFox

The West Wing
Justified
Always Sunny

May 24, 2013 | Unregistered CommenterBrad D

Hey MGMT and strength cycle folks!

Thoughts about when to tackle your first strength cycle? I've only been at CFSBK for about 5 months, and am still making pretty significant gains each week in my linear progressions. My estimated ORMs based on my current 3x5 compared to my old high school powerlifting charts (which have very little to do do with the training methodology at CFSBK) are still well below where I think my actual ORM is.

My question is... should I go another cycle of group classes to "find" my real ORM before taking on the strength cycle, or is the strength cycle going to make me find my true ORM in short order anyway.

Any advice is appreciated. Thanks in advance.

Brad

May 24, 2013 | Unregistered CommenterBrad D

Haven't been posting my OG snatch workouts but today was a good one.

Hang Power Snatch / OHS
75x3, 95x2, 105x1

Snatch
105x1 115x1 125x1 135x1 140xf,f,1 145x1 150x1 155x1 160xf,f,f

Everything over 135 was a PR. 145 and 150 didn't go all the way to the bottom, 155 was closer. Need to work on dropping faster when it gets heavy. Thanks to Brandon and Jake for the snatch bro-down today, and thanks to Josh and David for helping me at OG for the past month.

Loosened up with a little skin-the-cat action, then 3x15 GHD sit-ups.

May 24, 2013 | Unregistered CommenterTodd

Quantum Leap
Six Feet Under
Tale Spin

(Current guilty pleasure is Friday Night Lights)

May 24, 2013 | Registered CommenterNoah Barth

OG
Snatch
205
225
240
250 (Go time)
260 (PR)
265F
265F

Snatch Pulls
265x3, 285x3x2

Front Squats
315x2
325x2
325
345F

May 24, 2013 | Unregistered CommenterJakeL

Brad D:

Do it now.

May 24, 2013 | Unregistered CommenterMichele

Brad,

What are your primary training goals?

If you're happy with the direction your numbers are headed in Group Classes and enjoy the broader programming I would suggest continuing here until further notice.

If you want to focus on barbell strength for a while, then I would look into the cycle

May 24, 2013 | Registered CommenterDavid Osorio

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