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Rest Day

The CFSBK Ragnarians give their legs one last break before this weekend

The Ragnar Relay is Here!!!

After months of training the Ragnar Relay is finally upon us.  16 SBK'ers will run night and day, relay style, through the mighty Catskills to complete a 197 mile race.  Best of luck to all competing!

Team CrossFit South Brooklyn:  (as pictured above)
Steph P, Jess F, Bjorn B, Charmel R, Noah A, Juliana A, Dan L, Asta F, Sarah H, Collette K, Dan R and Joe W

Plus even MORE CFSBK'ers competing in Ragnar this weekend:
Maggie G, Eli F, Josh M and Melissa L

Start Time:  8:30am, Friday, May 13 (Bethel, NY)

Estimated Finish:  3:30pm, Saturday, May 14 (Dobbs Ferry, NY)

Total Miles: 197.1

To learn more about the race, click here

Team SBK will be tweeting updates to the hashtag #SBKRagnar throughout the weekend. Please send encouraging words!

Reader Comments (8)

Go team! Have a blast you guys and be safe!
May 13, 2011 | Unregistered CommenterDeb
Good luck Ragnarites!
May 13, 2011 | Unregistered CommenterStella
Goooooo team!! Nick and I did a 100-mile relay (team of 6, 12 hours) a few years ago and it is a crazy blast. Good luck!!
May 13, 2011 | Unregistered CommenterCharlotte
Good Luck you crazy Ragnar Runners!....

Solo Strength Cycle: Recovery

Squat: 245x3x3This felt way heavier than it should have been. I'm pooped and have blown my recovery needs.

Let me just say that Margie was right.

Press: 115x5x3 felt good.

Cleans: 150x3x2I missed 3 lifts which I didn't count in the rep scheme. This felt better than last week. I was waiting to pull a bit more (at least on the ones I didn't bail) and I was getting under it better. After 7 months of Cleans I still suck though.


I'm now not sure what the next move is. I had programmed a 3 week Texas Method continuation of Strength Cycle that would lead into a Dan John Mass Gain program. Now I don't think I'll be ready to squat giant tomorrow and the schedule will be thrown. I may just take an extra day off and start Mass Made Simple this Monday.
May 13, 2011 | Unregistered CommenterRob Is
@Rob, good luck settling into a program right for you, which is the key. I am doing Texas Method these days. pulled squat weight back about 15 pounds on volume day, just do get my form as good as it can be and work back up, also, the transition from wendler was difficult for me. right now

Volume day:5x5 squat3x5 either press or bench, alternates3x5 alternate halting deadlifts, or rack pulls3x10 chins3x10 dips (weighted)

Recovery:3x5 front squat3x5 press or bench3x5 power shrugs (love these!)

Intensityx3 week1, x2 week2, 1rm week 3, rinse and repeat

back squatpress or benchdead

will probably add in some ab work somewhere.

p.s. Good luck team Ragnar! run for the roses!

May 13, 2011 | Unregistered CommenterJR
it's fun to encourage people who are doing a thing for fun which you would privately consider punishment and possibly even torture.

go ragnarians!
May 13, 2011 | Unregistered Commentermichele
Run for the opportiunity of glycogen replenishment!

May 13, 2011 | Unregistered CommenterFox
Warm-UpMat Based MobilitySome Push Presses and Presses with an empty bar

"Heavy Fran"With a 20lb Weighted Vest

21-15-9Thrusters, 95lbsPull-Ups


Normal Fran is a lot "sharper" weighted vest Fran is more soul crushing

Thanks to everyone who watched and encouraged!
May 13, 2011 | Unregistered CommenterDavid Osorio

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