C cycle is for everyone. Any other questions feel free to email me: Jeremy(at)crossfitsouthbrooklyn.com

The regular cycle's aren't going anywhere, just floating some interest on supplemental stuff.

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.

My 3 exercise Squat - Because you have to Bench - Because it's fun Deadlift - Because it's the deadlift

Charlotte - yes there is open gym from 5:30 to 7:30 as usual. PS This is Margie. PPS Yes, we are moved in!

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.

Anyone want a free Playstation 2? It works fine, it's just been sitting in my closet for 2 years.

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.

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.

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

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.

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.

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.

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.

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.

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.

Diane 4:49 as RX'd I do so love short high power WOD's, no more of this FGB 17min stuff.

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.

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.

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.

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.

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.

WOD 3 14:32 Double-unders came together the last two rounds, wasn't as bad as I thought it would be.

Bench Press 245x5x5 Affiliate WOD 2 21-15-9 Deadlift 225 Pull-ups 2:48 Haven't worked that hard in a while.

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.