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Fitness: 3x5 Across
Add 2.5-5 lbs to last exposure

Performance: Try and establish a new 5RM today

Post loads to comments.
Press e6/6

As Many Rounds As Possible In 5 Minutes Of:
10 Push Press 115/75
10 Burpees

Scale the Push Press weight such that it's more or less balanced with the burpees.

Post rounds completed and Rx to comments.

CFSBK Family Portrait: Greg and Erica Nofi and their baby strongman, Reid. (holding a 100lb Dumbbell)

Hoboken Winter Challenge Sound Off

Are you doing the CrossFit Hoboken Winter Challenge?? Please email David(at)CrossFitSouthBrooklyn so we can get a headcount on everyone who's going and organize transportation. 

Sandy Relief with lululemon athletica Brooklyn

The lululemon athletica stores in NYC have come together to create a volunteer event over the next few weekends to assist with Hurricane Sandy Relief in various areas of the city. We are partnering with volunteer organizations and foundations out in hard-hit areas to provide our support. All are welcome -- we have a bus that seats 55 people heading out every Saturday and Sunday for the next few weeks and would love to get our friends and community out there with us.

Details for this weekend:
Saturday 12/1 and Sunday 12/2

Bus Pickup/Dropoff Location
9th Avenue between 42nd and 43rd Streets
Meet: 8AM
Bus Departs: 8:30AM
Drop-off time: 4PM
This weekend, we're heading to Rockaway -- 219 Beach 129th Street
Volunteers with sort donations and give out food. Some may be sent to check on the elderly or deliver food and supplies.
More details can be found in this Facebook event
People can reply to me if they want to sign up or have more questions. whitneymhubbard(AT)gmail.com

We have a lot of space on the bus, so the more the merrier!

Philadelphia Winter Warmer Challenge

Saturday, Januray 12th from 11am-8pm
Philadelphia, PA

There will be four events. Cuts will be made after the second event – 50 men and 50 women will continue on to event three. A second round of cuts will be made after the third event – 10 men and 10 women will continue to the final event.

Prizes will be awarded to the top three male and the top three female athletes. We will also award one individual who best exemplifies virtuosity. Click here for Coach Glassman’s take on virtuosity in CrossFit.

There will be no scaled division.
For the first two events, in which everyone will compete, female athletes should be able to put a minimum of 45lbs over head, and move a 16kg kettle bell. Male athletes should be able to put a minimum of 85lbs over head and move a 24kg kettle bell. We will be posting the full workouts two weeks in advance, but know that the first two events do not contain any advanced bodyweight movements – (i.e. no muscle ups, handstand push ups, pistols, pull ups).

WODs will be announced on December 31st – stay tuned!

Steph P and Coach David have already signed up. Anyone else in??

Philadelphia Winter Warmer
550lb PAUSED Front Squat
Check out CrossFit South Brooklyn's review on CrossFit Drop In

Reader Comments (31)

I'm not gonna lie, when I saw that it was press AND push press AND burpees this morning, I decided to go back to bed and come tomorrow instead. I need my shoulders intact for kipping pullup workshop on Saturday!

And now, a little shameless self-promotion and a possibly odd request:

SHAMELESS SELF-PROMOTION: My choir, the Oratorio Society of New York, is singing Handel's Messiah at Carnegie Hall on Monday, December 17 at 8 PM. To me it's just not Christmas without Messiah (and I'm a big, fat atheist), and I would love it if some of you came!

I have 4 tickets in the rear balcony available for $20 each (normally $22), or you can buy tickets in any section you like through the Carnegie Hall box office. But they'll charge you all kinds of service fees, and I won't!

POSSIBLY ODD REQUEST: If you like trivia, especially if you like fashion, I'm looking for some guinea pigs to test-solve a quiz I'm writing for the trivia league I belong to. The theme of the quiz will be fashion and style, and I'm writing a total of 78 questions (it's a lot because the quiz takes place over the course of 12 days). Basically, I want people to tell me how hard/easy the questions are, and whether there are any hidden pitfalls I haven't noticed in the course of writing them.

If interested in either of these things, please email me at stellavision at gmail.

November 29, 2012 | Unregistered CommenterStella

150x5 on the press today - PR by 5#

4 rounds + 5 PP @ 115 on the WOD

November 29, 2012 | Unregistered CommenterDan L

STELLA: quiz + fashion = holler at me. I'll email you right now.

looking forward to getting back in the gym today after an epic sickness and thanksgiving binge. Should be pretty terrible. can't wait.

November 29, 2012 | Unregistered CommenterShaye

Yesterday two different hour and a half squash sessions, tons of mobility work. Looking forward to getting back under the bar. I intend to continue the strength work that I love so much. Mobility is the key.

@Stella great article on a suitable wardrobe regarding fashion versus style. I don't know how to win quizzes or post urls.

November 29, 2012 | Unregistered CommenterJR

@stella also I will lift the 4 tickets if they aren't gone.

November 29, 2012 | Unregistered CommenterJR

Make up posts:

Squatted yesterday: 285x5X2 then 285X8. Both Noah and Nick said the 8 "looked" easy and had more in the tank, but I was pleased to hit the 8 reps there. However I have been noticing with all the lifts that I am not mentally 100% focused towards the last few reps.

Lots of thinking about breathing, and doubt starts to creep in. I am sure this happens to folks but I noticed it last night especially.

ERG sprints took an hour for me to feel normal again. Slept well though!

November 29, 2012 | Unregistered CommenterDH3

6am with D.O. Press: 45x5, 115x5, 135x3, 155x2, 160x5. That's a 10# bump from last week and a 5RM PR. Metcon @ 115#: 3 rounds + 10 push-press + 2 burpees. Burpees were the limiting factor.

November 29, 2012 | Unregistered CommenterPeter

Great to be back in the gym last night....

My right psoas seemed to have tighten up on the plane ride home so I tried to activate it and open and activate and open via the Samson stretch and a leg band pull. It's sore this morning so something happened...

I did a super light workout in anticipation of testing my lifts Friday. To be honest, I basically just came in to see people.

Squat; 185x5
Bench: 135x5

Thanks to Tom for sharing the platform with me. It was really great to be back on the platform and at CFSB.

November 29, 2012 | Registered CommenterRob Is

Random question, but does anyone have a wig I can borrow, preferably long. Thanks.

November 29, 2012 | Unregistered CommenterJoy

That Front Squat video is ridiculous...god damn!

November 29, 2012 | Unregistered CommenterMike Mishik

I second Mishik...that squat is ridic.

Makeup post from yesterday - good to be back and see a bunch of folks I haven't seen in a hot minute.

Squats were a pleasant surprise - ended up at 90# for 3x5 work weight sets and think I could have gone heavier, which I wasn't expecting after holiday-slacking off for 2 weeks. Also, Stephanie and Dana were awesome to work with in a busy 7 p class.

First 2 250ms weren't bad - heart rate felt like it didn't go down at ALL after the third and they felt pretty gnarly by the last set, but fine with my times - 58.4 fastest, 101.3 slowest.

November 29, 2012 | Unregistered CommenterCourtney

550!! With like a 4 second pause! Klokov is the man.

November 29, 2012 | Unregistered CommenterFox

This should have gone in yesterday but I'll post here today.

Squatted with Alan and Todd.

215x5x2, 215x13 repout.

I'll explain the 13: I got to 9, and then I heard someone say '7' behind me. Just a tad confused, I went on, and did three more, and then, because I didn't hear anyone say 'rack it!," thought that perhaps I was wrong again, and did one more to make sure.

Unfortunately, that repout really killed me on the rows, I think. My times fell off fast, and honestly, the last one was just a cool-down:

48.1, 49.x, 51.x, 52.x, 59.x (!!)

My legs were hurting bad after this. Todd said something about a 'lactate threshold' and whatever that is, it sounded and felt bad.

November 29, 2012 | Unregistered CommenterSamir Chopra


Can we get a bubo going in the gym?


November 29, 2012 | Registered CommenterSarah la Rosa

@ Samir, yeah, I thought you did more than 10. I wasn't really counting. But your last lifts were among your strongest. Nice work!

November 29, 2012 | Unregistered CommenterChris A.

i love how a guy front squatting a half ton is not a big deal in that gym. nobody really even took notice.

November 29, 2012 | Unregistered Commentermichele

Power Clean + 5 Squats: 135, 155, 175, 185, 195 (1)
Press: 95, 105, 115 (2), 95, 95
Wod: 2 RDS, 10 PP, 5 burpees (75#)

Missed Mondays clean workout so I figured I'd get some in before class. Since I'm pretty much capped out at 200 no matter how many reps figured I'd try something different. 1 power clean then 5 front squats. As usual it was fine until 195, missed the clean then got it but that squat at 195 felt way heavy. First time front squatting in well over a year. As usual my old nemesis the press was not fun. 115 felt like a ton so I dropped down. My arms were done after the press so I went with 75. As expected my arms just didn't have anything left. I could barely lift my arms up to shave just now. What I would give for some normal shoulders.

November 29, 2012 | Unregistered CommenterCloyde

Platform with DT on Monday and Rob on Wednesday. And I am happy with my numbers. Life is good.

November 29, 2012 | Unregistered CommenterTom

Michelle, I had the same thought. The guy just casually walks by, "look, a guy at the bottom of a 500# front squat. What else is going on?"
That's impressive but Reid is working with 10x body weight.

Good drop in review. He even linked to Nick's 2k piece.

November 29, 2012 | Unregistered CommenterB Dub

soon-to-be-viral video, not quite work-safe though nothing terrible. "Adult Potty Training Shape Up"

November 29, 2012 | Unregistered CommenterSam

6pm with Josh

Killer warmups, might have blown out my tris a little going too hard on the pushups, can I blame my poor press performance on that?

45x5 65x4 85x3 105x2 120x1 115x3,2 95x5

I had hit 115x5 as the third set in the 5-5-5 we did a few months back, so I thought I had that or 120 in the bag. Guess not! Bummed to have missed this cycle of pressing, but something to keep an eye on moving forward.

Did the WOD at 95#, which made the push presses a little too tough after round 1, doubles and triples, mostly. Hit 3 rounds plus 2 presses.

November 29, 2012 | Unregistered CommenterTodd

Klokov could rip the head off of a lion, im sure of it.

Went to the 12pm class today. If my life consisted of getting up, having a leisurely coffee from 10-11 and then rolling to crossfit at 12, I could live a happy man.

160x5 on the press. Tweaked something in my neck on those so I opted for 5 minutes of just burpees-72.

November 29, 2012 | Unregistered CommenterJakeL

7pm class with lady fox and melo. Love ladies night.

I partnered with "Awesome Aileen"(I'm trying to remember if there was an Aileen garbage pail kid) who said she couldn't wait to start posting regularly. ;)

Press. It's been so long I don't remember what I was doing. 53x3x5. Tried 63 for fun, couldn't get it moving.

5 min amrap got me. When I heard half way done I was working at a very slow pace. 43# for 3 roundsx10x2. I watched the final seconds tick away instead of getting another burpee. That will annoy me for the rest of the night.

November 29, 2012 | Unregistered CommenterCrystal

5pm with Josh, with assists from MeLo while she squatted on the platform next to me.

I am the worst at log rolls. Enough said.

Last press exposure. Like Todd, barely hit my 5x115 when we did the push complex awhile back, so went for that today.

[45x5, 75x5, 95x3, 110x2] 115(3x5)

Added dynamic reps for the first time this cycle. The finishing position is beginning to feel less awkward. Happy with the speed and consistency both today and during this cycle. Feel as if I could still make a few more small jumps on this progression.

WOD at 95lbs, which was probably too heavy--got a slightly different stimulus than I think the coaches were going for. 3 rounds even, which was my goal.

Also, here's a makeup for Monday, when I cleaned with MeLo and Noah.

95x5, 115, 135, 155x2, 165F, 165F, 165, 175F

The last rep was rushed and silly to even try. The first at 155 landed awkwardly; the second was better.

I have to remember that coming into this cycle my hang power clean routinely topped out at 145lbs, a weight I now feel I own. I don't think I'd ever miss now at 155, either. So there's a lot of good that came from this cycle. I hit 170 once, 165 a few times, including from the floor. But I peaked in week four and still seem to have muted hips. Also, took video of my reps from Monday and noticed:
--back position on clean deadlift/first pull on power clean needs work
--I'm jumping forward on some reps (hips!)
--I don't look "ready" in my hang position
--I make no effort at all to get under the bar; it's a muscle clean or its nothing, really.

Can't wait to hit this movement more, even if just at lighter weights at OG, to practice getting comfortable dipping down under the bar and moving my elbows quicker. Big thanks to MeLo and McDowell, who were imperative in my gains on this the past six weeks.

November 29, 2012 | Registered CommenterRyan

DIY pull-ups: 4x6 (had to break up the last set 4,2)

Press: 115x3x5. This was up 4# from last week. Thought it was a bit aggressive of a jump, but they all went up. Think I might continue with some DIY presses, cause there is more room to grown here.

WOD @ 95#: 3 rounds plus one push press. I thought wind was going to be the limiting factor, but it was arm strength (both on the push-ups and the presses). Also, I feel the need to confess that a couple of jerks snuck in during the presses.

November 29, 2012 | Registered CommenterDoug Jones

Registered for Tough Titsday last night and bought my first 3x/week package. #upgrade

Ran 1.7mi to 7pm class tonight. Running in the cold is super refreshing! who knew?

Hamstring a bit cramped up from some crazy yoga moves last night, so mashed that for a bit. Shoulders/lats also quite sore from Tuesday night's pull-ups and handstand pushups. Nice long warm-up with the class including jump rope, log rolls, and push-ups before some foam-rolling for the lats.

22x5, 42x5, 52x5
62x5 = PR for my 5RM! Squirrelly, but locked it out. Thanks to Jess for in-the-moment cues that got me through.
Did one more set scaled back at 59# just to get a little more work and tight form in.

WOD: amrap 5 min
PP @ 53#, all burpees from knees
3 Rounds plus 10 PP and 2 burpees.

Accessory work: 3 sets of...
8 bicep curls, 15# on left side only (super weak asymmetrically, seeing if bilateral work will make a difference for me)
1 minute forearm plank hold

November 29, 2012 | Unregistered CommenterWhit H

I am looking for a local podiatrist to help me get over a marathon injury. Anyone know a doctor who wont tell me the answer is to stop running? That seems to be the default for most in the field.

And pressed 95# 3x5 today.

November 29, 2012 | Registered CommenterJonathan Schleifer

If you like beer and also would like to donate some moolah to Sandy relief, head over to our Facebook page ASAP.

Jonathan - stop running (for a bit at least)

November 29, 2012 | Unregistered CommenterFox

Jonathan, I had a really good experience with Dr. Robert Gotlin at the Center for Health & Healing in the Flatiron District. He used to be a Knicks team doctor, so he knows his sports medicine. I had a nasty bout of marathon training-induced plantar fasciitis in 2008 -- saw a different doctor who gave me advice that just didn't make sense to me, so I saw Dr. Gotlin for a second opinion. What he said made so much sense to me -- he said that there were all kinds of treatments I could make use of for my symptoms, but that none of them would treat the underlying cause (that my heel was making up for weaknesses in my hamstring and calf). So he referred me to a physical therapist, with whose help I permanently eliminated the problem, despite adding more mileage to my training regimen in subsequent years.

The only beef I have with Dr. Gotlin is that he's so popular that you may have to wait weeks to see him, unfortunately!

November 29, 2012 | Unregistered CommenterStella

150x5...tried getting macho and only hit 165x1...not so much

wod rx'd 4 rounds + 10 burpees

bareburger for cashout

November 30, 2012 | Unregistered CommenterMike Mishik

6pm class

Hit 95X5 (woot woot!)
Then repped out 75# for 10

WOD (w/ 75# PP)
3rds+9 PP

Happy that I kept moving the whole time. Almost wished the WOD was longer. Weird...

November 30, 2012 | Unregistered CommenterWhitney E.

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