This is Jeremy's Typepad Profile.
Join Typepad and start following Jeremy's activity
Jeremy
I like to lift heavy shit
Recent Activity
C cycle is for everyone.
Any other questions feel free to email me:
Jeremy(at)crossfitsouthbrooklyn.com
Tempo Front Squat
5x2 Tempo for today is: 2-2-X (2s down, 2s hold, explode up. Heels may leave ground, try to jump) Add 5-10 lbs to last weeks tempo squats but make sure you are still able to explode out of the bottom. Post loads to comments. (e4/8) compare to 6.18.11 For Time: 15 Power Cleans Run 400m 10 Power...
The regular cycle's aren't going anywhere, just floating some interest on supplemental stuff.
Rest Day
Ryan P's Front Squat Face Off-Peak Hour Strength Cycle We're scouting out potential times for a new Strength Intensive with Coach Jeremy. Possible times include: Monday & Wednesday 6:30-8a Monday & Wednesday 11:30 or 12 to 1 or 1:30p Monday & Wednesday 6p-7:30p Thursday & Saturday 10am-11:...
As someone who has been privileged enough to work closely with Jack for more than a year now, I can honestly say that nobody works harder under a barbell then Mr. Levavi. Through good days and bad, Jack leaves everything he has on that platform. It's not an accident the man added over 100lbs each to his 1RM Squat and Deadlift, in under a year.
That said, the only thing better than getting to watch Jack lift this last year, has been getting to know the man. Jack is a mensch. We are lucky to have him as a member of our tribe.
WOD 6.6.11
In teams of 2 complete the following for time: 100 Wall Ball 10' Target 20/14 100 Burpees 100 Box Jumps 24/20 100 Double Unders Only one partner can be working at a time. Must be done chipper style. Post time and Rx to comments. Jack L. doing big things on the platform! June's Athlete of the...
My 3 exercise
Squat - Because you have to
Bench - Because it's fun
Deadlift - Because it's the deadlift
Back Squat
3-3-3 Heavier than last week Post loads to comments. (E4/8) compare to 3.30.11 Superset the following two movements: 3x10 Good Mornings at 40-50% of triple (do not let weight compromise form) 3x10 Barbell Ab Rollouts from Knees Post loads and experience to comments. "The Pest" Strikes Again...
Charlotte - yes there is open gym from 5:30 to 7:30 as usual.
PS This is Margie.
PPS Yes, we are moved in!
Rest Day
Memory Lane pt 3: Peter "Hubby" H. Squatting at CFSBK 1.0 Sectionals Heat Assignments! The heats have been assigned for Sectional WOD #2! Click HERE to find out which heat you are competing/judging. WOD #1 was a huge success and we look forward to hosting again this weekend. Good luck to ...
All done packing I just don't have the closet space to store it anymore. It hasn't gotten any love since I got the PS3 anyway.
Press
3x5 use 75% 1RM Press or 66% 1RM of Push press super set 5-10 strict chins/pullups with each work set of press (no failing on this) Post loads/chins or pull-up scores to comments. (E1/4) 21-15-9 reps for time of: Push press Lateral jumps over an obstacle Athletes will use the same load for th...
Anyone want a free Playstation 2? It works fine, it's just been sitting in my closet for 2 years.
Press
3x5 use 75% 1RM Press or 66% 1RM of Push press super set 5-10 strict chins/pullups with each work set of press (no failing on this) Post loads/chins or pull-up scores to comments. (E1/4) 21-15-9 reps for time of: Push press Lateral jumps over an obstacle Athletes will use the same load for th...
As usual Jim is too modest, so it falls to me to brag for him.
Between Monday and Wednesday's workouts Jim accomplished the following new 1RMs.
Squat 370 (PR by 20lbs)
Bench Press 275 (PR by 15lbs)
Press 190 (PR by 5lbs)
Deadlift 380 (PR by 15lbs)
There's no such thing as strong enough, but those are numbers to be happy with. For a spell at least.
WOD 3.17.11
AMRAP in 20 Minutes: Run 400m 20 Wall Ball Shots 20/14 Post RX and Rounds to comments. Compare to 3.21.10 Coach Jeremy gives a Training Lecture to the Strength Intensive Changes to This Weekend's Schedule Remember there is NO 12pm Group class, Active Recovery and CrossFit Kids class this Satur...
I emailed this to Gabrus earlier, I thought it might be of interest to others
Ideally Sport Specific Conditioning is taken care of by training for the sport itself. Realistically though none of us are high school/college/professional athletes (at least anymore) who get to train for our sport 12-15+ hours a week.
So the first step would be to figure out how much conditioning your getting at Rugby practice and augment that with strength and conditioning work.
In terms of what to do, ask yourself what your sport demands of you metabolically. A match is 80mins, but your probably not going balls to the wall for 80 mins, nobody could keep up that pace. Instead you work at a given intensity level for some period of time and then have some other interval of rest or lower intensity. Figure out on average what those time domains are, the rest and the work. Then add in conditioning workouts that replicate that in some way. These workouts could be running, prowler pushing, sled dragging, rowing, barbell complexes, crossfit style workouts, whatever.
Push Press
1-1-1-1-1 Find a new 1RM! Post loads to comments. (e4/4) compare to 3.3.11 For Time: Row 1500m Please read Coach Nick's write up on strategy for rowing a 1500m race. Post time to comments. Asta F captures the moment before a 2000m race at CRASH-B's Front Squat PR Train! Aaron S 165 Ben...
Malcolm, that was Misha Koklyaev.
He's a Russian Strongman competitor who also does some Powerlifting and O-lifting. He's one of the flat out strongest and most powerful people on the planet. His youtube channel is filled with serious feats of strength:
http://www.youtube.com/user/koklyaevmisha
Snatch
2-2-2 Snatch Balance 1-1-1 Post loads to comments. (E 3/4) Compare to 2.21.11 and 2.14.11 Erica N. hitting 210 Paleo Challenge Finale! Tomorrow is the last official day of the Paleo Challenge. Tremendous work by all involved. We've heard amazing tales of increased performance, weight lost, ...
Charlotte,
Feel free to use Tuesday night as open gym, that's what it's there for. However I usually end up teaching the Monday class to some of the people that show up on Tuesday. So if you come at 5:20 it's no big deal just check in and go do your thing. If you want to get instruction on the previous days lift, be there on the hour at 5 or 6 for a makeup class of sorts.
Rest Day
Whitney H. and friend Tyra W. at the Taj Mahal Happy Birthday Scott J.! Beast of the East Competition We may be midway through winter but October will be here before you know it. Those looking for fierce competition look no further than the 2-day Beast of the East Competition to be held Octo...
Bench Press 255x5, 285x5, 255x5. 285 was a new 5RM. Something in my neck spazzed out a bit and I felt sick afterward, in other words it's a real 5RM.
Bench Press or Push-Up
Bench Press 3x5 Add 2.5 - 10 lbs to last weeks sets Push Ups 5 Sets Across Add 1-2 Repetitions to last weeks work sets. Post loads/reps to comments. compare to 1.6.11 For Time: Row 250 meters 21 Dumbbell Push Presses Row 500 meters 15 Dumbbell Push Presses Row 750m 9 Dumbbell Push Presses P...
Really fun working with the Advanced class tonight. Its just great to have such a large group of talented people working out together. Very excited to see this program moving forward.
5 Rounds:
5 Squat Cleans 135
5 HSPU
4:55 RX
The squat cleans worked their evil on my back as expected, made the HSPU harder than they should be.
Rest Day
Jeff B, Single Arm Dumbbell Thrusters Check out Dan R's photo of Teresa B and Carlos G on the CrossFit Affiliate Blog today! ________________ Why am I So Hungry? By Chris Fox You've been doing great with food choices during this first week of paleo, but some days find yourself wracked with ...
Did my Oly lifting drank some milk and then today's class.
Bench
245x5, 255x5, 275x5. I think that's a PR for a 5RM. Felt surprisingly good considering I haven't benched much since the powerlifting meet.
9 rounds + 3 cleans RX'd. Cleans felt easy, burpees sucked quickly, tried to keep pace with Ryan but that dude is fast.
Bench Press
3x5 (E 1/4) Sets Across Post loads to comments. compare to 4.28.10 and 4.14.10 Push-ups 5x5 Buy-in for Bench Press is 20 strict push-ups unbroken with good form. Athletes who can't accomplish this will work push-ups as the Upper Body strength movement for this cycle. Choose a submaximal rep r...
David, I'll take that Palo Santo Steak with Plantain and veggies challenge. If I'm full afterward I'll buy your dinner, if I'm hungry you buy mine.
Rest Day
Pork Tenderloin with Marinara Sauce/ Pork Tenderloin with Aji Sauce Roasted Pork Tenderloin with Vegetables By Christian Fox Here’s a great, simple, way to enjoy either of the two sauces from the last recipe installment. If you have the sauces on hand (you do, right?) then most of the pre...
To follow up on this 20 rep squat stuff. If the weight is light all this additional volume wont be a huge impediment to your recovery. However if you're an experienced lifter with a well established 1RM, once the weights get up around 65-70% of that 1RM you need to be careful. True 20 rep squat programs are designed to be used by people who's training is limited to only lifting 3 days a week. If you're doing 3 other days of crossfit on top of 2 intense 20 rep squat days there's a risk of burnout. Skip an exposure or squat with lower volume that day, something like a 3x3 at 80%. I'm not saying to run off on your own program, I'm telling you to use caution when playing with powerful medicine, watch your dosage.
Finally I want to preemptively sooth the nerves of lifters who may not hit a new 1RM in a few weeks. Some of you will, some of you may not. New lifters probably will. For the more advanced lifters it's going to be predicated on putting on some muscle. If you do, you'll have more mass available to move the bar. If you don't the high power muscle fibers (the ones used in 1RMs) are going to be a little under trained since they don't get used on 20rep sets. There's still value to be had in what you did though, Fox mentioned the mental aspect of pushing through difficult reps and there is the opportunity to get intimately connected with your squat over the next 3 weeks.
Rest Day
Congratulations to Nino and Kira on the birth of their first daughter, Olivia Kathleen DePaola! 20 Rep Squats by Christian Fox Holy Cow! What’s gotten into our water? As you likely have seen or experienced, we’ve started a new strength cycle at CFSBK. The squat programming is s...
Diane
4:49 as RX'd
I do so love short high power WOD's, no more of this FGB 17min stuff.
"Diane"
21-15-9 Reps for time of: Deadlift 225/155 Handstand Push-Ups If you don't have handstand push-ups, you can either scale to partial range of motion or Dumbbell Press using 40% of your bodyweight. Our upcoming cycle will feature handstand push-ups as the upper body movement. Today's WOD is a p...
Dec 15, 2007. Dumbell Complex and bear crawls, about as old school lyceum as it gets. It was just myself and some hungover dude from CF Cleveland. David promised we would deadlift the next day so I came back.
Bar Dips
3 Attempts at max reps Rest 3 Minutes between attempts (E2/4) There is a 10 strict push-up "buy-in" to do the dips. Athletes who cannot perform 10 unbroken push-ups from their toes will perform 3 attempts at max push-ups at an appropriate scale. Post reps to comments. compare to 9.2.10 5 Roun...
Michele, you say you were frustrated by the workout and it kicked your butt. Let me put on my detective hat and try to sleuth this one out.
You didn't by any chance complete an eight week intensive lifting program that culminated in an event where you set 1RM PR's in 3 lifts did you?
You did? What a lucky guess.
Normally someone in your position would take a week off, or at the very least be training at super low intensity as active recovery. It's unfortunate that nobody suggested this to you earlier.
Take the rest of the week off. Do the things that people who don't live in gyms (like us) do.
Recover.
Also, if you show up at the Total on saturday and try to do anything more strenuous than cheering and perhaps making guacamole, then may god have mercy on your soul, for I surely will not.
Pass this along to your agent as well.
Back Squat
1-1-1 (E8/8) Max Effort Today is the final exposure for Back Squats in this cycle. On Saturday we're going to run a CrossFit Total so if you can make it then, we recommend some sub max heavy triples today. Your heaviest triple can inform your opening weight for the total. 5 Rounds for time of:...
Hmm, in no particular order:
Grand Theft Auto 3 - It doesnt seem like as big a deal now, since 100 clones of it are released every year, but it defined a new era in games
Final Fantasy VII - best JRPG ever
Street Fighter II Championship Edition - Definitive version of the best beat-em-up ever
Super Mario 3 - Epic, still can't believe they fit all that on to an 8 bit cartridge
Shadows of The Colossus - Beautiful, as much a piece of art as a video game.
Rest Day
Brian S and the newest member of our community, Charles Irving Congratulations to Ben Beifkraft on making the cover of Edible Brooklyn Congratulations to Josh M on his first Muscle-Up yesterday and the completion of his Union Carpentry Apprenticeship. The Subway Series, CrossFit Style! Cross...
Jim is modest.
His squat was a 45lb PR and his deadlift a 70lb PR. On top of which he did this after recovering from torn tendons in his foot that kept him from training either movement for six weeks.
I'll post more about last evening but I want to give them a chance to brag first.
Partner WOD 6.10.10
5 Rounds NFT of: Run 270m 10 Knees to Elbows 10 Partner Medball Tosses, 10ft 10 Partner Medball Sit-Up Tosses 10 Lateral Box Jumps Each partner must complete 10 repetitions of each movement before anyone can move on to the next exercise. Accessory Work Foam Roll & LAX Ball Ryan P Power Clea...
Matt,
In the words of Mark Rippetoe "There are few things graven in stone, except that you have to squat or you're a pussy."
In all seriousness, constantly varied is a fine concept but it doesn't define a smart workout program in and of itself. Intelligent programming involves having a plan that addresses the needs of the athletes. Since every athlete needs to get stronger and squats are the best exercise for developing strength, it should come as no surprise that they have been and will continue to be an integral part of our programming.
Rest Day
Attack of the 50ft Bethany Coach Fox's Active Recovery will be at 8pm this evening. Happy Birthday to one of our newest members Ramon E.! The next Strength Cycle begins Saturday! The movements for the upcoming moth will be as follows: Saturdays (Squat Variant): Front Squat Mondays (Full Bod...
WOD 3
14:32
Double-unders came together the last two rounds, wasn't as bad as I thought it would be.
WOD 4.15.10
5 Rounds of: 300m Row 20 Pull-Ups 10 Burpees Rest approximately 3 minutes between intervals. Post times per round and Rx to comments. Accessory Work Spent 10-15 Minutes Foam Rolling Check out this recap of the CrossFit Total that closed out Jeremy's Strength Intensive! Thanks Paulie S for...
Bench Press
245x5x5
Affiliate WOD 2
21-15-9
Deadlift 225
Pull-ups
2:48
Haven't worked that hard in a while.
Bench Press
5-5-5-5-5 (E2/4) L1 Sets Across/L2 Sets Across Post loads to comments. compare to 4.7.10 10-8-6-4-2 reps for time of: Dumbbell Hang Power Snatch, Left Arm Dumbbell Hang Power Snatch, Right Arm Knees to Elbows Post time and weight to comments Gabrus does his first 5x5
85 Ford Escort, black with just shy of a 100k on it. Got it right before my senior year of HS, paid $1000 for it with money I made working on the beach the previous summer. Named it the "Suck Pump" because of a bumper sticker whose background color blended in so well with the car that it seemed to be a logo.
That car was freedom. My car, my insurance payment, my gas. No permission needed ever.
Died like 2 years later while my brothers were using , but I was already at NYU then and didn't mourn it as much as I should have.
I loved that car.
Also I did the C&J affiliate workout tonight
1: 205
2: 210
3: 215
First time cleans have felt good in months.
Rest Day
Ryan goes overhead We've still got room for our April Afternoon Foundations Cycle: Times: Mondays and Thursdays from 10am-11:15am Dates: 4/19-5/13 Register Here! What was the first car you ever owned? __________________ Cyril Raffaelli Demo Reel Collection
More...
Subscribe to Jeremy’s Recent Activity