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Rest Day


Bon Voyage to Sean B. whose last day at SBK is today.  We wish him and his family the best down in Ft. Benning!

CrossFit Total this Weekend

Our Saturday group class schedule is revamped this weekend for the CF Total.  Instead of our regular group hours we'll be running the CF Total in 3 90-minute blocks to give athletes time to complete their lifts.  The schedule is as follows:

Block 1: 8a-9:30a
Block 2: 9:30a-11a
Block 3: 11a-12:30a

Please arrive 15 to 20 minutes before your block starts to complete your DIY Warm-up.  Each block will start promptly as scheduled.  Athletes ideally should know their warm-up weights and first attempts for each lift coming in. 

Strength Cycles B & C Still Have Slots

Coach Jeremy's B & C Cycles still have some room.  Please contact Coach Jeremy at jeremy(AT)crossfitsouthbrooklyn.com if you're interested/have any questions about which cycle is appropriate/scheduling.

July Cycle B  (Intermediate/Advanced)
7/12/11 - 9/4/11
Tuesdays and Thursdays from 7:00-8:30pm 
Sunday from 10:00-11:30am

July Cycle C (2xW Morning Cycle)
7/11/11 - 8/31/11
Mondays and Wednesdays from 6:30-8:00am

For more information and to register, click here!

AM On-Ramp Starts Monday

The first class of the new morning On-Ramp starts this Monday, July 11th at 7AM.  This is a great opportunity for folks fresh out of Foundations to hone their skills and develop their work capacity before moving in to group class.  If you're wondering if On-Ramp is right for you email Shane(at)crossfitsouthbrooklyn.com

To the people doing the CF Total this weekend either at SBK or competing in the Hybrid Total, what are the numbers you'd like to hit in the Squat, Press and Deadlift?

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Reader Comments (15)

Why not enjoy your rest day with a glass of wine tonight?!

I will be pouring at Red, White and Bubbly. Come on down and share a glass of wine with me and your fellow CFBKers.

5th Ave just south of Union.
5:30 - 9pm


July 8, 2011 | Unregistered Commenternywineguy

Total goals:

On my squat, I'd love to put up something in the 360 range. The biggest challenge for me with that number is the comfort of having that much weight on my back. I did a walk out w/ 365 on Tuesday and it definitely felt different than 315.

On the press, I'm shooting for 150, but really who knows. I'll start at 135 or 140 and go from there. I haven't done much military press in awhile, really since starting at CFSBK, but also went through the entire HSPU cycle and my really terrible jerks have had the side effect of helping my pressing strength.

On the deadlift, if I can pull up 370/375 I'll be very happy, but I don't know that I have that anymore. I'll probably start around 330 and go from there.

So, starting numbers will be something like 325/135/330=790 with the hope of getting to 365/150/375=890 Hopefully Jeremy yelling can push me towards the higher number in that range.

July 8, 2011 | Registered CommenterJoel Wertheimer

Last couple of months of training have been suboptimal for a variety of reasons that nobody will care about and really the only thing that matters is the number, so here goes"

Squat - last pr was 375. since then I've actually gone backwards. I'll either open at 355 or 365 if I had to guess, and take it from there.

Press - last pr was 190, shoulder has been gnarly so maybe open at 180 and go from there

Deadlift - I just suck at these. I think it's my lower back (unlike most, my rack pulls are LOWER than deadlifts!) maybe open around 370 and see how it goes.

I'll be thrilled with any pr, but I will be happy with anything near what I have put here. When I look at the last couple of years, I've really gotten stronger and learned a lot about the lifts, and, almost as importantly as the progress, I've made some great friends on the platform. (Where the hell is Cloyde??!!)

Looking forward to actually participating in my first competition!

July 8, 2011 | Unregistered CommenterJR

Like Jim I'm also just looking forward to competing. I haven't competed at anything athletic that wasn't pick up sports in a long time.

July 8, 2011 | Registered CommenterJoel Wertheimer

It has been quite a while since I tested my 1RMs and I am looking forward to seeing how the last 8 weeks of programming will pay off. I followed Jim Steele's Train Like an Athlete Parts 1, 2 and 3.

Previous PRs: BSQ 175; Press 90; DL 225
Opening Attempts: BSQ 165; Press 85; DL 215
Meet Goals: BSQ 185; Press 95; DL 225/230

DL has been tough for me, so I'd be happy to match my PR. BSQ is the lift I am most focused on.

I also plan to test my bench press next week.
Previous PR: 120
Goal: 125

July 8, 2011 | Unregistered CommenterMargie

I haven't been training much lately, so I'll be happy if I just beat my last Total (235/105/305 = 645). That should be totally doable--my latest PRs would put me almost at 700 (270/105/325), and while I don't think I'll get those tomorrow, I might PR on the press.

I'll open at 235 for BSQ, 100 for Press and 305 for the DL.

July 8, 2011 | Unregistered Commenterkatie

I haven't done a total in over a year, I feel like I've run like 30 of them, but I'm excited to be getting under the bar again.

Squat: These feel about as good as they ever have, I'm going to open at 365 and then jump to 395 on my 2nd. The 3rd will depend some on how 395 goes, but aiming for something north of 400.

Press: Press hasn't felt great but the weight has been moving alright. I did a heavy triple last week at 185, so I'm thinking of opening up there. I'd like to at least match my old PR at 205, not sure if more is in the cards.

DL: We'll I wont be hitting a new PR, but at least I feel like I'm on my way back now. I hit 415 for a set of 5 and I'm pretty confident I can pull something in the 455-475 range. Getting back to 500 would be great but I don't think I've trained heavy enough to pull something like that.

July 8, 2011 | Registered CommenterJeremy

2 goals for the total:

1. Strategize better than I have in past totals.

2. Don't be upset that my lifts are down from the post-Strength Cycle total.

July 8, 2011 | Registered CommenterJoe

Made it in for a rare nooner today and made up the deadlifts from Tuesday.
Warm up - 135x5, 185x5, 235x3
work sets - 265x2, 275x2, 285x2, 295x2
I’m happy with this, I’m coming back slowly and doing it with emphasis on proper form.
Then: 3 hang power cleans, 5 burpees, 3 hang power cleans, 5 burpees, rest 30 sec.
power cleans were at 135# (my power snatch is just so poor due to mobility (arghhhh) that Shane recommended I go cleans throughout)

Good luck to all doing the Total this weekend!
Great to see Charlotte after what seems like months!

July 8, 2011 | Unregistered CommenterDavid Mak

My goals for the total:

PRs (2-4 months old): 235-105-265
Recent Heavy Doubles (Total 1st Set): 220-115-290
Goal (Total 2nd Set): 235-120-310

I am a little unsure of the back squat. I have been working more on technique there and haven't gone heavy in a while. I may be able to go higher, but then again, maybe not. We'll see how I feel warming up tomorrow, its more of a shoulder/back/ankle issue than quad strength.

Good luck all!

July 8, 2011 | Unregistered CommenterBilly K

I haven't done a CF Total since we were at the lyceum. No, i'm not kidding.

Since i've been running more/lifting less i'm already mentally/emotionally/ego-ly(?) coming to terms that my lifts are not going to be those of Dave Byrd, but i'm hoping for some solid numbers to program back into my 5/3/1 and get at it.

Old CFT:
press: 63
squat: 140
dl: 180

I think my press has improved but the other numbers may be similar, had a big dip in lifting capacity during my RUN ALL THE DAMN TIME FOR WHATEVER RACE IM IN period of (self explanatory) activity sooo... i'll just be happy to have some real numbers to plug back into 5/3/1 to get at it.


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July 8, 2011 | Unregistered Commenterasta

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July 8, 2011 | Unregistered CommenterDan Rx'd

did deadlifts today 4 1-1-1-1 at 120, a PR. Did 3 sets NFT RX accessory workout. I'm still a newbie but I am really loving Xfit. Gonna keep on coming!

July 8, 2011 | Unregistered Commentermartha

Have been eating strict paleo for the last 30 days, so I've leaned out considerably. Not going to set any PR's tomorrow, just looking to treat the total as a test and be conservative on all of my lifts.

Will likely open with a backsquat of 285 and go no higher than 300/310 -- my right knee has rather audible crepitus and am more interested in continuing my mobility work and improving my strength long-term.

My press has always been weak, will likely open at 140 and see if I can move 160.

And finally, the deadlift will likely open at 365, maybe going as high as 385 depending on how I feel. Seeing a tendency to rotate off axis when going heavier and would prefer to train that out over the next few months.

July 8, 2011 | Unregistered CommenterDan Rx'd

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