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WOD 7.14.11

8 Rounds of:
Row 250m

Rest as needed between rounds. Your goal is to remain as consistent as possible across all 10 sets.
Check out this video of Coach Nick or Nick's Dad rowing. While the 250's will have much higher stroke ratings, your technique should stay intact.  Remember, Technique = Efficiency

Post times to comments
compare to 11.05.09

Eli F and Andrew H.  Good rack partners always watch each other's lifts.

CFSBK Reviewed
Jes Liao recently came to CFSBK for a 7am class with Coach Shane.  She travels a lot and reviews gyms on her blog.  See how we did!

SBK Article Re-Post!

Good Training Habits, Part 1
David Osorio

While it’s our responsibility as coaches to teach you movement, program intelligently and keep you safe, it’s your responsibility as athletes to develop good training habits.  Here is an overview of three great habits that will significantly enrich your training experience. 

Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies.  Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free.  After you've signed in and changed, take advantage of the time you've got and start moving. Warm-up
Row an easy 300-500m on the erg. Get your heart rate up a little and try to get a light sweat going.  We recommend holding 20 strokes per minute and rehearsing good form.

Stretch/Foam Roll
Many of us know where our tightest areas are,  they're the ones that make it difficult to squat below parallel or press a barbell overhead.  Spend 5-10 minutes stretching out or doing some soft tissue work (foam roller/LAX ball etc) on your "problem areas".  If you don't know where to begin, ask a coach what you should be prioritizing and we'll help you out.  We also regularly refer our members to the MobilityWOD Blog.  This is great resource for folks who need simple, effective strategies to help them move better.

Log all your Workouts 
Training without logging is like driving without a road map.  You don't know where you've been or where you're going.  Taking notes on each training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements. Each day should list some quantitative and qualitative notes about your training session. Here is an example:

10/17/10 Sunday, 10am
200m jog, LAX ball'd both hips and glutes
Group Droms, clean and jerk practice @ 65lbs

3 Rounds for time:
Run 400m
6 Clean and Jerks, 85lbs
12 Ring Rows

cooled down on Foam Roller.

Right knee bothered me a little first run, then felt fine. Clean and Jerks felt really heavy but good. Less rest between movements next time.

You can track your workouts in a journal or on line.  Us coaches LOVE to read the details of your workout in the comments section. It gives us a deeper perspective into your training and the programming in general.

Start Slow and Maintain Perspective
We take our training seriously at CrossFit South Brooklyn and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop a broad, inclusive fitness.  If we don't treat these movements and workouts with respect, training plateaus and injuries are sure to follow.  The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start CrossFit, intensity should not be a significant concern.  The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity. 
Training with a life long perspective is incredibly important, remember that you're here to build yourself up not break yourself down.  Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.

My Conversations: What I am "Listening" For Dan John
What Being Strong Is Teaching Me Dana's Blog, Derby City CrossFit
The Bamboo Cage: Immobilization and Muscle Pain Better Movement
"Level E" Uneven Bar Movements Montage Youtube

Reader Comments (33)

Yes, this is Crush Week, you better believe it. Don't let the 'seemingly' small amount of total work fool you here.

I've really enjoyed reading everyone's responses to Tuesday's QOD. It's fun to hear what folks have done in the past, but particularly satisfying to be a part of the thing you've found and stuck with. I love this place and appreciate the effort that everyone outs into it.


July 14, 2011 | Registered CommenterFox

While we're on the topic of JJ being a TFBA, I should have added to my CFSBK story that it was Jenna that convinced me to join, after I convinced her to do Crossfit generally. Paying it forward and all. She definitely wasn't a TFBA before Crossfit, but I think that had more to do with the lack of tattoos.

July 14, 2011 | Unregistered CommenterJoel W

Power cleans for the first time in a while last night. Felt awesome, I love those, and moving decent weight for first time back. I even did a little m.m.m.m.mm.mmmm.metcon last night too! Kettlebells and burpees descending ladder, good stuff.

July 14, 2011 | Unregistered CommenterJR

TFBA = Totally F*king Bad Ass or Thanks For Being Awesome?

That blog review is nice and I second the call for more morning classes. An 8 AM would be oh, so sweet.

July 14, 2011 | Unregistered CommenterSamir Chopra

Awesome shout-out for the sink in that review. Nice work, sink! (Oh, also Laurel and Shane.)

July 14, 2011 | Unregistered Commentermelon

Id call for more morning classes--but Id never use them.

Oh I love how nobody ever answers the what is the Jacincto Storm question.

New folks I asked that too.

July 14, 2011 | Registered CommenterShawn Sadjatumwadee

6am with coach d.o.

lots of stretching and foam rolling goodness.

250x8 row
49.1 51.6 43.8 44.1 45.9 46.6 47.7 46.6

horrible. this kicked me HARD. arms were really swollen after and couldn't do the max pull ups.

first 2 rnds the erg was not anchored down and had to adjust my stroke to try and reduce movement. coach david kindly switched me for the rest. the switch made the difference.
not close to a PR though, 40.3. have to reacquaint myself with the erg.

breath, stretch and try to not meet pukie.


July 14, 2011 | Unregistered CommenterMcGrath

If I recall correctly, Jacincto Storm = Chipper-style workout of (however many years old Jacinto is) reps of Double-unders, push-ups, squats, wall-ball, pull-ups, KB swings, deadlifts and DUs.

What is a TFBA?

July 14, 2011 | Unregistered CommenterBethany

Rare morning class. Oh, but I would hit 8AMs if they were an option. I like working out in the morning but I REALLY like sleeping in the morning.

I don't remember all the times, but the range was 50.0 - 58.6.

Round 2 was fastest, Round 7 the slowest.

Something I am sure I've been told a million times, but finally clicked today: David's cue about staying tight and organized and how that relates to efficiently transmitting force. I pretty much saw a lifetime of sloppy, disorganized pulls flash before my eyes right at that moment, and now have a more specific goal than "pull better."

July 14, 2011 | Unregistered CommenterJZ

Great morning classes today. A few notes:

I took out the pull-ups as this took longer than I expected. People were blasted anyway so the pull-ups probably wouldn't have been very productive.

TFBA= Total Fucking Bad Ass
JJ= Jenna Jerman
Jacintostorm=Total Madness
When is Jacintostorm? Classes will be run on schedule, but expect to go a bit over as the workout can take upwards of 50 minutes.

That Level E video is full of TFBAs

July 14, 2011 | Registered CommenterDavid Osorio

Uhm, I LOVE 250m repeats, I do them on the regular at the globo gym then heave and spit while yoga moms gawk at me with repulsion. But my shoulder is still weird. Forcing myself to give it 1 full week rest. I'll be on the astroturf somewhere this afternoon doing a sprinting ladder in solidarity: 10x10, 8x20, 6x30, 4x50, 2x100 meters, jog backwards to the start between reps. (Full disclosure: I am not fit enough to actually sprint 100m, but will give it my fastest go.) Maybe some light weight turkish getups afterwards.

July 14, 2011 | Unregistered CommenterBilly Keefe

My fastest 250 was 46.4. I need to get better technique and not just rely on chimpstrength for rowing. Felt pretty smoked but did 3 sets of 7 strict pullups because it was all I could muster.

Nice work McBeast!

July 14, 2011 | Unregistered CommenterDan B

those ERG sprints are a real kick in the groin, but great group this morning. I think sitting in a row with dan b, McG and charlotte was kind of absurd, but they certainly gave me motivation to work harder. I need to concentrate on dialing in my technique, especially since I don't have "chimpstrength" to offset my shortcomings.

July 14, 2011 | Unregistered Commenteryosh

"CrossFit South Brooklyn offers a unique training experience relative to most health clubs. Describe the facilitie (or facilities) where you used to train and what it was like."

My wife and I visited CFSBK a couple years ago when I was down in NYC on business, and thought it was hands down one of the greatest boxes we had been to!!

We live up in Calgary, Canada. In 2007, a friend of mine was training for a bodybuilding competition with James Fitzgerald as his coach. I started following his program with him, and then hooked up with Optimum Performance Training (OPT) myself. I trained occassionally at OPT, but mostly only when I was there for assessment. It was a great atmosphere to be in. Watching guys like Brett Marshall (AFT) work out was very inspiring. We would also take part in lots of local Crossfit challenges at OPT and Crossfit Calgary (another very cool gym).

I would do my OPT-developed programs at a Globo gym, where I would be told I couldn't have DBs on the track, or not allowed to drop weights. Got sick of waiting to use the squat rack/chin-up bar, and rower. So we decided to rip down our single car garage, and build a double car garage. We outfitted the garage with everything we would need (bumpers, GHD, KBs, DBs, chin-up bars, C2 rower, Airdyne, med balls, etc). The Hound Pound (named after our 2 basset hounds) is a very cool garage gym. My wife even built a blog about the goings-on around the Hound Pound (www.houndpound.ca). At the 2010 CF games in LA, it was pretty funny to hear Shelly tell Castro (and the rest of the crowd), her affilitae is the "Hound Pound".

This pretty much takes us up to present. My wife, myself, and another CF friend have recently started a small fitness business based out of a construction company's warehouse. It is a very raw atmosphere (similar to CFSBK), and although small right now, we are on our way to building our own little community. Make sure you look us up if you are ever up here!!! www.thelabfitnesstraining.com

July 14, 2011 | Unregistered CommenterJefff

Sooooo lovely to be back in the 6am class with the parents and Mr. Osorio. (Hilarity of the day: nine CrossFitters trying to assemble a pack'n'play for Sadie.)

I lurve 250m erg sprints. Thanks David for the "go 90% on the first one" tip--my quads really started seizing up in the last 80m of the last couple pieces, yowza.

Rested about 2' between pieces, prolly closer to 2:20 towards the end. Times were:

54.3/53.7/54.3/54.6/54.9/55.3/55.6/54.7. I lose 0.3 seconds every piece...

July 14, 2011 | Unregistered CommenterCharlotte

is anyone gonna be i LA during the games? I didnt even realize this but I had booked a ticket for home that weekend. I'll be in LA so if I had time I might go check out some of the games.

July 14, 2011 | Unregistered CommenterShawnS

Although I signed up for the email list, I didn't get any list loving e.g. a welcome email or kick-ass article on what makes a good trainee. Can someone forward my way?

July 14, 2011 | Unregistered CommenterDan Rx'd

Hey all, figured I'd harness the power of the CFSBK army:

My roomate and I are getting gently booted from our beloved big old apartment in Carroll Gardens. Currently looking in the SBKish area. Space, storage, and most importantly some sort of outdoor space for animal cookery are pluses.

If anyone knows anything or is some sort of benevolent real estate tycoon, let me know. noah.abbott(at)gmail

July 14, 2011 | Unregistered CommenterNoah


I didn't time my rests. I also did the pull ups but the rows took a lot out of them. My PR is way higher.

Pull ups:
16 14 10

July 14, 2011 | Registered CommenterDajM

Great Review!

I'll have to put a bit more detail into my posts, I'm used to posting time and Rx.

Shawn: We have a small crew heading out to LA to watch the games, Rickke and Christine D are tagging along. Lets exchange contacts before that weekend, our friend owns a gym out there if you're interested in joining.

July 14, 2011 | Unregistered CommenterMike Mishik

Nice Mike.

My little Southern LA Suburb now has a "box" but their still working out of a park. I dont know if Ill join you guys for any workouts since im doing strength cycle--but Ive been trying to find a rack I can use on that Friday. It may be hard since everyone may be at the games--but I may just try to sneak in with a friend to some globo. Either way we'll talk and exchange info before that weekend

July 14, 2011 | Unregistered CommenterShawnS

I keep forgetting to post, but now feel guilty from the blog post.
so this is what I did today
(45x8, 135x5, 225x5, 295x3)
Bench (summer of 3 wheels)
(45x8, 135x5, 185x5, 235x3)
270x5x3 (PR) 170x20
also I only got wasted one night this week (PR)...so far

July 14, 2011 | Unregistered Commentergabrus

Every time I think I'm over this stomach bug, I'm wrong. I'm really annoyed that it's causing me to miss out on Crush Week (more due to lack of sleep than anything else). :(

That being said, I'm kind of okay with not having to row 2000m today.

July 14, 2011 | Unregistered CommenterStella

Had a lot of "fun" in todays class.

Came in 20min early so I could do some DIY foam roll and work on my lower back (super tight from all teh KB's)

did some hollow rock, foam rolling and then used the green claw like structure.

Warmed up 60% 2rds on the ERG.

Dont remember all exact times but it was something like:

43.1 , 43.2, 44.5, 43.7, 45.2 47.2, 45.3, 44.3

July 14, 2011 | Registered CommenterDH3

Last time we did this I was so nauseous after the first four rounds, I had to tap out. Got through all rounds today but still nauseous. Real burn in the legs and arms at the ends of rounds 6-8.
2 rnds of warm up 250
word set (time; strokes/minute):
45.4; 29 / 43.4; 32 / 43.1; 34 / 48; 27 / 45.5; 34 / 45.7; 30 / 46.8; 32 / 47.4; 34

My s/m were all over the place as I was trying different techniques and drag for each round. The 48 for rnd 4 was me trying to take a breather in the middle so I could “bring it” in the following rounds. Never works that way, folks.
43.1 was my best time today but not a PR.
Really saw some motivational work today from the 5pm class, thanks!

July 14, 2011 | Unregistered CommenterDavid Mak

Update. I just kicked ass on the football field: 10x10, 8x20, 6x30, 4x50, 2x100m sprints. Why is running on turf so awesome? I didn't time myself, but I was able to keep my chest up and open and more importantly my hips open. Whole new drom. It really felt like I was flying. I was incredibly happy. My last two sprints were 100m. I was able to genuinely sprint for about 85/90 meters then it turned into a hard run. Vast improvement. A guys soccer team showed up as I started the 10m runs. They were teasing me a bit at first. Then something changed when they saw the 50s and 100s. Great day!

July 14, 2011 | Unregistered CommenterBilly Keefe

I would LOVE to log all my workouts David...

July 14, 2011 | Unregistered CommenterPeter

48.6 / 48.0 / 48.3 / 49.9 / 50.1 / 52.7 / 50.5 / 48.5

Ripped my heel open during the 52.7 round, so had to put shoes on for the last two rounds. Lesson learned. The last round probably felt the most solid form-wise.

July 14, 2011 | Registered CommenterJoe

1) 45.6; rest 3 min
2) 45.5; rest 3 min
3) 45.5; rest 3 min
4) 45.0; rest 3 min
5) 45.2; rest 3 min
6) 47.0; rest 5 min
7) 46.8; rest 5 min
8) 46.2

Felt good until round 6. Thanks for the programming CFSBK!!!

July 14, 2011 | Unregistered CommenterJefff

Back into Strength Cycle...

Thursdays will be Intensity day for me, but since I'm still feeling out my hamstring after a couple of weeks of mostly light weight, I decided to do ascending sets in a volume day.

Bina and I got there late due to apt. hunting madness.

Squat: wu: 45x10x2, 95x10, 135x8, 185c5
Work: 205x5, 225x5x2, 235x5, 245x5
Everything felt good, but the last set my hamstring "grabbed" a bit. icing it now.

Bench: 182.5 x 5x3
Hells yea. I missed the 5th rep on the 1st set last week, so it was good to put this in the books. Still no reset on the bench. Will continue linear on presses this cycle.

Chins: skinny blue band= 6, 7, 6, 8
First two sets as part of the warm up (along with about 30 air squats and pushups) and 2nd two sets as part of the 'cool down.'

Good to be back in the box after a week away. Glad I missed that heat wave though!

July 14, 2011 | Registered CommenterRob Is

Warm up:
Mobilized my shoulders
Runners stretch

8 rounds for time: Rest as need in-between rounds
-First round 32.0
rest 3 mins
-Second round 31.44
rest 3 mins
-Third round 41.0
rest 3 mins
-Forth round 35.75
rest 3 mins
-Fifth round 31.81
rest 3 mins
-Sixth round ? (maybe 45)
rest 3 mins
-Seventh 42.81
rest 3 mins
-30.68 Thanks all for the support

-Next just mark out 200m, not just 100m out and back
-Need to keep that momentum going

July 19, 2011 | Registered CommenterJoshua Martinez

Your post is good and waiting for your next post..

Nice post....... i like it


August 24, 2011 | Unregistered CommenterDeadbeat review

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