« Rest Day | Main | WOD 1.9.11 »


One Rep, on the Minute for 12 minutes
Use your heaviest successful load from exposure 1
Technical (form) faluires are still considered missed reps

Post loads to comments.
compare to 1.3.11

Partner "Angie"
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Partners may partition the work as desired.  This is still done Chipper style such that all the Pull-ups must be completed before moving on to the push-ups

Post Partner, Rx and Time to comments.

Nicole sets up her Back Squat for WOD 1.5.11

Tough Titsday with Coach Margie
Ladies, it is time to get your estrogen on. Join Margie for a special four part series on going heavy. We will refine technique on Squat, Deadlift, Bench and Press and, most importantly, break down the mental aspect of moving maximal loads. Together, we will develop a solid sense of how to translate your linear gains at SBK into that triumphant 1 Rep Max. This is an opportunity to dude out in a women's only environment.

This is a practical class, but the focus is on developing physical and mental technique using low volume and heavy weights. This should complement your regular CrossFit life; if you have questions or concerns please don't hesitate to contact Margie(at)CrossFitSouthBrooklyn.com

For more information and to register, Click Here

Paleo Potluck on 1.15.11
The CFSBK Paleo Potluck is fast approaching! To read more about the event check out this write-up.  To RSVP, please email us at info(at)CrossFitSouthBrooklyn.com

Also! We've got 70 people participating in the Paleo Challenge.  If any of you guys have some non paleo-friendly food in your house that you'd like to get rid of, there is a food donation bin located at the gym under the sign up sheet.  Go ahead and grab all your canned twinkies and freeze dried pizzabagels, throw 'em in the bucket and we'll donate them to charity.
The Conscienstious Ominvore: From the Sea Whole9
A Seasonal Produce Guide (.pdf) Whole9
The BEST Chinese Hurdler
Back Squat Tip with Kelly Starrett CrossFit

Reader Comments (31)

7 am client cancelled so I took 7 am class...I hate lifting in the morning.

DeadliftWarm ups135x5, 225x5, 275x3, 315x2, 365x1WORK: 1 Rep EMOTM395 reps 1-10385 rep 11375 rep 12

Mistakenly started at 395 instead of 390 (my heaviest triple from last week). Just 5 lbs but I feel like it made a difference. Probably should have started and finished at 385.

1/2 "Angie" on the otherhand, was great. Partnered with Will S and we finished in 11:30.

January 10, 2011 | Unregistered CommenterFox
Sorry, Partner "Angie"
January 10, 2011 | Unregistered CommenterFox
o_O you guys call that a squat? (Kelly Starrett)
January 10, 2011 | Unregistered CommenterJosh M
January 10, 2011 | Unregistered CommenterDavid Osorio
@David - I'm growing tired of this. I will not be baited into competing in the CrossFit Games. I've got enough 250K stacks in the bank. I appreciate the sentiment, but, enough already.
January 10, 2011 | Unregistered CommenterFox
Very significant to see these prizes. They could grow if more viewership, endorsements, etc.

For the paleo crew and omnivore's dilemna readers, there's increasing chatter around addressing ethanol subsidies. For anyone who read that book, you know that's how we end up with corn in everything, as measured by those irregular carbon molecules in our system.
January 10, 2011 | Unregistered CommenterJr
As a former political operative with some specific experience dealing with a presidential primary in Iowa I can go into great detail about the nasty Catch-22 we are in in regards to ending corn subsidies without turning the full wrath of the nation's farmers (if you are a Democrat) or agri-business corps (if you are a Republican) against us. It's gonna be tough, but damn would it rock.

Yesterday:BSQ 220x5x3Bench 200x5x3DL 265x5x1

Yes, my bench weight is too close to my squat weight. Chalk that up to many years lifting with wack priorities. Squat will go up quicker since I'm hitting it more often. Feeling good again with the lifts after my layoff- refound the bounce in my squat. Smiles.
January 10, 2011 | Unregistered CommenterNoah
Wow. Apologies for the massive run on sentence above. Feel free to sprinkle it with commas and periods as you see fit.
January 10, 2011 | Unregistered CommenterNoah
For a split second, I thought that it said 250K for the Paleo Challenge and I pretty much thought that we had all lost our minds. I also redefined for myself what it means to win.

This morning kind of kicked my ass-- after subbing push ups and pull ups for the muscle ups in yesterday's WOD, the partner Angie reminded me of all the places that got sore just 24 hours before. But it's good practice-- push-ups are getting less terrible (my right side isn't trying to dominate the whole thing), and the road to pull ups doesn't seem so impossible anymore.

Good to work with Ariel and Micheline. Partner Angie in 16:02 with pull-ups from a box, elevated push-ups (scaled to 38) and quick and easy rx situps and squats.

Deadlift @ 165. I like the on the minute work-- really gives you time to sit and stew on perfect form. I also really liked the leg stretch against the vertical bars. Good one.
January 10, 2011 | Unregistered CommenterRobin
Fun noon class with Coach Fox. My heaviest pulls last week were at 230# and on his advice I dropped back a scootch to 225#, was glad I did.

DL: (95x5, 135x3, 165x2, 195x1, 205x1)225 OTM for 12 minutes.

I really feel like I'm learning deadlift form this exposure, almost for the first time. Like Robin I love OTM workouts--great way to get in lots of volume while continuing to focus on technique.

Partner Angie: 16:23 with Jeff, as Rx'd. Did 53 pullups, 60 pushups, 50 ea situps & squats. This was fun. Jeff and I got a good handoff rhythm going and were able to keep a steady pace throughout by wildly varying the workload for each movement before switching off (3-5 pullups/pushups; 25 situps; 50 squats).My kip has been transformed this week by the Magical Mr. Fox. I am excited for another high-volume pullup WOD soon.
January 10, 2011 | Unregistered CommenterCharlotte
Great to come back to this for my first workout back in 3 weeks and my first CF class in 5 months after 2 strength cycles.

I took it light on the DL WOD as I'm nervous coming back - 165 for the first 9 rounds, 155 for the last 3.

As Robin mentioned, 16:02 for the pardner angie - 47 pullups kipping, 38 pushups, 50 situps and squats.
January 10, 2011 | Unregistered Commenterariel
quick question - anyone know a good independent volvo mechanic in Brooklyn? akalishman at gmail.com - thanks!
January 10, 2011 | Unregistered Commenterariel
Good work with Alec and David this afternoon.

WU: 3RNFT 12 ring rows, 12 GHD sit ups, 7 push ups

Dead Lift: (95x3, 115x3, 135x2, 150x1) 160x1 on the minute for 12 minutesFelt great. i like this way of working. Amazing how much chatter enters the head post-lift.

WOD: 3RFT 15 box jumps 16", 6 sandbag sprints, 15 OHS 35#. 7:12. Big fun. I love the combo of movements.

January 10, 2011 | Unregistered CommenterDeb
January 10, 2011 | Unregistered CommenterNoah
WU: (95x5, 145x5, 175x3, 195x2)Work: OTM 205x1x6, 215x1x6 w/Matt UPartner WOD: 14:11 Rx'd w/Chris (L?)
January 10, 2011 | Unregistered CommenterNick K
@noah - who was your partner for that WOD?
January 10, 2011 | Unregistered Commenterariel
deadlifts at 165x12.
January 10, 2011 | Unregistered Commentermig is short for miguelita
Deadlift165x6, 175x6

Partner Angie with Malcolm and Laurel:14:41 (I think). Fun to work with you guys, thanks for the help on the pull ups and push ups!

Paleo Quandary: I am not really sure how much fat I should be eating. Or where to find it other than olive oil, nuts, and avocados. Any information or suggestions would be greatly appreciated.
January 10, 2011 | Unregistered CommenterJessica Bailey
Strength cycle B, volume day:

Squat: 200x5x5

Bench: 135x5x3

Chin-ups: 8, 8, 9

Best 3 sets of chins ever. Nice to bump up already-- I can smell 10x3...
January 10, 2011 | Unregistered Commenterrob Is
@ Jessica b : coconut oil is a good source of good fat I'm pretty sure.

Workout today felt good. Did 295 dl x 6 and then 305x6...

Partnered with the original dh for angle an I think we did it in 16:15
January 10, 2011 | Unregistered CommenterDan H 3
275 deadlift on the minute x 12 minutesBack is feeling much better, very happy to be doing deadlift with the regular bar from the floor.

Partner Angie felt great. 10:14 with Paul.10's on the pull ups unbroken, started with 10's on the push ups which devolved onto 5's by the time we hit 50 and the 5's and 2's. I think Paul may have done two more then me. Then we hit the sit-ups and squats in 25's, all unbroken. Good times!
January 10, 2011 | Unregistered CommenterDavid Mak
Deadlift: 225x7, 245x5

Partner Angie was really fun: 13:48 with Steve

January 10, 2011 | Unregistered CommenterKevin M.
Good times working with bhibu today. we rocked it =)

deads at 265... maybe a bit heavier would have been good but the 3-3-3 went up to 265 'cause i haven't done really heavy deads in a while and figured conservative is best.

partner angie: 10:19

January 10, 2011 | Unregistered CommenterSameer Parekh
DL on the minute x 12 @ 265#Got through the first exposure last week at 275 but it was tough so it was a good move to scale back a little.

Partner Angie with Becca, scaled back to white band pull-ups and 75 push-ups. Gotta work on the kip skill. Nice to end with just splitting the squats 50/50.
January 10, 2011 | Unregistered Commenterkatie
Jess: Yes coconut oil, coconut milk, coconut butter, etc are all excellent additions. Also any animal fats. I know it's not hardcore paleo, but I am a fan of butter as well. Nuts are a fine source of fat, though I would favor others first (except macadamia).

In terms of how much fat, maybe think of it like this: top priority is protein, followed by fat followed by carb. Post workout, keep protein high but flip your fat and carb priority.

So, a decent, albeit plain, lunch might be 4-6oz of chicken (say a leg or breast) with half an avocado and a mixed salad with some olive oil based dressing.
January 10, 2011 | Unregistered CommenterMargie
Partner day at SBK! Love it!

Warmup:-3 rounds NFT of alternating 25 kb swings (1 pood) and plank. (with Bethany)

Deads: (with BAZ)(135x3, 165x3, 195x2, 215x1, 235x1)work: 235x1x12-good stuff.

Partner Angie: (with Teresa)-15:09-we were able to split things up rather evenly and modify our reps as we fatigued. fun times.
January 10, 2011 | Unregistered CommenterJess
5pm Group Class

Deadlifts(135x5, 185x3, 225x3, 275x1, 295x1)305 OTMx12

This felt heavy but good. The first few reps made me a little lightheaded afterward but that cleared up and then general fatigue set in. Good stuff!

Partner Angie with JulianaWe did it in 14:43?I noticed that my chest started to cramp up towards the end, a sure sign of not drinking enough water beforehand.
January 10, 2011 | Unregistered CommenterDavid Osorio
Deadilfts135, 225, 315,365,385 (all x2)OTM - 395x6, 405x6

in retrospect I should've started @ 405. The last few would have surely been a struggle though.

Partner Angie w Nick P.12:16kipping has improved. I need greater grip strength and stamina.

January 10, 2011 | Unregistered Commentercharmel
Pre-class: quadra-ped, foam roller side-lying extentions, lax ball on traps, clamshell

Group warm-up: 3 rounds of 25kb swings @ 1pood alternating with planks with Jess

Deadlift: 165x1 - was happy with this weight even though it was 10 pounds lighter than my max from last week because i was able to stay consistent and it didn't agrivate my left scap/neck pain.

Partner Angie with Melissa: 21:08 with 75 pull-ups & 100 everything else. Melissa, who's kipping pull-ups are really beautiful and efficient, kindly did more than her share of pull-ups when I hit the wall with mine around the 50 mark. My push-ups were done with a bar on slot 1 and Melissa's were strict. A fun way to do a normally un-fun WOD!
January 10, 2011 | Unregistered CommenterBethany
Strength cycle day 4

Squat - 3x5 @195 - feeling pretty good, getting some good cues to fix some of my issues and I feel like I'm making good progress with the movement

Bench - 3x5 @180

Deadlift - 1x5 @290 - worked on my set-up a bit, I tend to get too vertical.
January 10, 2011 | Unregistered CommenterDan L
13:13 with Migs. Sub bar pushups.... anyone else have paleo breath?
January 11, 2011 | Unregistered CommenterKahrin

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>