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Sumo Deadlift


Perform 3 sets of the following:
A) Sumo Deadlift x 6 reps
Rest 30 seconds
B) Tall Plank  x 45 seconds
Rest 90 seconds

Perfect technique on the SDL, good speed through hips, heavier than last week. Keep your shoulders properly engaged through the Tall Planks and a tight hollow position.

Perform the following couplet On The Minute for 16 minutes
Odd minutes:  15 Squats
Even Minutes: 15 KB Swings


Sumo Deadlift
Take 15 minutes to work up to a heavy double.

Perfect technique, good speed through hips, heavier than last week.

Perform the following couplet On The Minute for 16 minutes
Odd minutes: 10 Box Jumps
Even Minutes: 10 Burpees

Post results to comments.
SDL exposure 2/4. compare to 6.11.12

Nate W, an Active Recovery Regular gets into a great Front Squat position

Got some issues with your tissues? Sore shoulder? Wonky Hip? Tight Low Back? Come see Dr. Jason Fidler at CFSBK for some body work to help straighten you out.  Available Saturdays mornings and Friday evenings. More information here.

The CFSBK Book Club's Next Book

We have a smart crime thriller for our July book.....Tinker Tailor Soldier Spy by John Le Carre!

Set in the 1970's this novel is a look at the disenfranchisement of the spy game after the cold war and the lengths those within the British Secret Intelligence Service (SIS) will go to uncover and by some, hide, a Soviet mole. This is no James Bond or Jason Bourne style novel, there is no glitz and glamour, it is all about the compromises that are made as the once young guns of the SIS reach middle age and must face their own demons in a beige world where disenchantment has taken its toll. Le Carre eloquently captures the decay facing a once mighty empire who is now on the back foot and trying to assimilate into a changed world where there is a new game in town.

There's also a film adaptation staring Gary Oldman, Colin Firth and John Hurt  for this one so feel free to check that out as well! Our next meeting will tentatively be on Sunday, July 15 at Pacific Standard. Mark your calendars!

To sign up for the Book Club mailing list to be part of the book choosing process and get the discussion questions, please contact Peggy at pjeanlouis1(AT)gmail.com

Tough Titsday Powerlifting Meet II

To the ladies of CFSBK:

We are hosting our second powerlifting meet and it's for girls only!

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: July 22, 2012 at 2pm
Who: SBK women who have been attending group classes for at least 3 months

How much: $25 Includes participation and a bench press/rules clinic with Margie, Date TBD.
25 spots available. Registration deadline is July 15, 2012
Register Here!

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.

There will be 3 weight classes:
  • Ladies: Under 135
  • Dames: 136-160
  • Broads: Over 160
In the event of a tie, lowest weight wins.

Bonus: Celebrate post meet with your fellow lifters and friends. We know you'll be hungry, so Bierkraft will be delivering piggy awesomeness; snag a meal for you and your buddies when you register. Only 40 meals, so sign up early! Drinks on us!
Click here to purchase your meal ticket!

Information regarding rules and logistics of the meet will be emailed upon registration.
Questions? Contact Margie(at)crossfitsouthbrooklyn.com

Reader Comments (27)

6am class with coach J Fox. Worked up to 385lb x 2 on the Sumo DL. The weight felt ok, but the positioning is still awkward for me. Completed the performance WOD with 10 x burpees and 10 x 24" box jumps and found it too easy. I still had plenty left in the tank, so I went for max reps of box jumps on the last minute and got 35.

Competition kids: I'd recommend scaling up to a bigger box jump or doing 15 reps each round.

June 18, 2012 | Unregistered CommenterBetz

Oh sumo deadlift, you and I are not friends. Did 190, which I'm pretty sure I did last week for a triple, and it was way harder this time than it was last week. Maybe should have eaten before class.

Performance WOD with 8 burpees/round, switched to knee burpees after the halfway mark because my arms were dying. I'd agree w/Betz that 10 box jumps/round is not enough, at least at the standard height -- we were all finishing box jumps in 15-20 seconds and burpees took twice as long.

Supple Leopard (Samir, Julie, Keith, and I) came in 5th place last night. I won't be there next week, but some of the other crew might be -- I'm probably going to start a Google group so that people know who's coming each week.

June 18, 2012 | Unregistered CommenterStella

First group class!

Margie and Robin are both awesome - Margie for being super friendly and giving me helpful pointers since I just came out of Foundations, and Robin, also for her friendliness, and her patience, since we were partnered up and I'm a rookie.

Messed around with weights to figure out what felt right - landed on 75 for lifts but think that I could've done more.

Sweet. Can't wait for more.

June 18, 2012 | Registered CommenterCourtney H.

6am with Jess. Worked up to a 355# double on the sumo deadlift. First rep was slow and grinding and the second went up much more smoothly. Go figure. Performance WOD w/ a 24" box produced a nice sweat. Still need to get faster on burpees. I agree with Betz that the WOD could be scaled up. A 30" box would have been a different beast.

June 18, 2012 | Unregistered CommenterPeter

7am with Coach Jess. I wish I didn't have to leave in the middle of the WOD - that was a really good one, guys. I liked it. Sumo's and I don't get along very well, definitely can't lift as heavy as a normal DL - that's good as I know a weak spot but it's always a little "Seriously - I'm that weak there??"

Thanks for the She Ra Stella!

Totally agree on a group for Supple Leopard. Whhhhhat? Sorry, had to do it.

June 18, 2012 | Unregistered CommenterJules


WHHHHHHHat is the HHHHHHHHighest point in HHHHHHHHispaniola?

(Not that this question has arisen in pub quiz, but for those who haven't been, the announcer is quite hhhhhhheavy on his H's.)

June 18, 2012 | Unregistered CommenterStella


I'm a little confused about scaling these days, with the new Performance/Fitness model. In the old days if today's Performance WOD came up, I would have done the box jumps and scaled the burpees to squat thrusts. In today's world, should I continue to do that, or should I go with the Fitness WOD? Would you say that doing the Performance WOD scaled is discouraged, and if you need to scale it you should be doing Fitness?

It seems like sometimes the WODs are very different and it's a little hard to choose which one is better for me. Clearly if a muscle up or handstand push up comes up in a Performance WOD, I know I'm doing Fitness. But if the Performance has cleans or box jumps and the Fitness doesn't, I kinda wanna do the Performance WOD....is that wrong?

June 18, 2012 | Registered CommenterChristine Naclerio

I think Christine brings up a really good point. I find that most days I want to/am capable of performing all the movements in the Performance WODs, but there are the days which include muscle ups and hspu or what have you that I am working on but not there yet.. if I cannot perform the RX movement, should I automatically do the fitness workout or is there scalability within the performance wod too?

I have in the past however many years of attending CF just adjusted the workout to where I'm at without thinking too much about it, should I continue on with this mind-frame or nay?

June 18, 2012 | Unregistered Commenterasta

Squats: 240x3x5
Press: 110x3x5
Clean: 160x3x3
Chins: 6,6,6

Squats as usual felt really good. Actually had a really good week with my back last week, if things continue I will look to add a 3rd day of squats (fingers tightly crossed). Press got done but that damn 5th rep was hard on every single set, but we'll take them anyway we can. Cleans felt good for the most part. Weight wasn't an issue, just the usual frustrations with technique. Chins were good, the last set was a struggle to get 6 though. Still stuck at 185# bodyweight but it's not bad for a few months work I guess.

June 18, 2012 | Unregistered CommenterPrince Akeem Joffer

Ditto to Christine and Asta. I often sit in the middle, where Performance is too much exactly as Rx'd, but Fitness is not challenging enough. Thus far, I've been picking what I think is appropriate for myself -- today, that was Performance with a little scaling, but when double-unders came up I was more than happy to go Fitness. But I do wonder sometimes whether that means I'm not working hard enough if I pick the Fitness option instead of modified Performance.

June 18, 2012 | Unregistered CommenterStella

LOL Prince Akeem Joffer. You're running out of choices!

June 18, 2012 | Unregistered CommenterJR


Programming the PWOD/FWODs are still a work in progress, today's particular workouts could probably be interchanged. For the most part the workouts should be a little more intuitive in terms of selecting which one is best for you. I don't think there will Always be a clear answer to some of the workouts, but feel free to ask your coach or us on the blog and we'll do our best to steer you in the right direction.

Today is my last day in the Outer Banks! Time to go for a swim!

June 18, 2012 | Registered CommenterDavid Osorio

We've got about another week of strawberries, if we're lucky, so hurry up and make this incredible savory strawberry gazpacho recipe - it sounds curious but it's absolutely delicious, and dead easy.

It's on the home page of thedailypaleo dot tumblr dot com.

June 18, 2012 | Unregistered Commentermichele

My intuitive understanding for choosing scaling the performance or choosing fitness was that they were typically pretty similar workouts, but prescaled on the basis of skill level and not as much strength level. Single unders rather than double unders, lunges/pushups rather than clean and jerks. Sometimes it's been more of a strength thing (ring rows versus L-Chins/C2B pullups) but in those workouts the other stuff was the same, and it seemed like MGMT was just prescaling the strength component.

So if I were in Christine's situation above, I'd do the one with the cleans scaled down insofar as I felt like I had good technique just at a lighter weight.

June 18, 2012 | Unregistered CommenterJoel W.

I'd echo David's comments about choosing between fitness and performance. For the lifts I'd recommend to pick a path for the cycle based and stick with it. You may however be doing fitness for sumo deadlifts but performance for squats. For the WOD, most days you'll stay with the same program you used for the lift but there will be days when you may switch. As DO said we are working on an optimal way to program for a broad base of strength, skill, and ability, so we hope to only get better at it!


Worked up to 445x2 which is a 2RM. Most I had pulled for reps was 425x2 when I was training for a meet last December and I pulled 473 in competition so I'm pretty happy about this. No time to WOD. Going to row and squat on the deck.

June 18, 2012 | Unregistered CommenterFox

My Son Works (out)! - King Jaffe Joffer

I am still annoyed about missing a few of those questions last night that we should not have missed.

Sumo DLed 265# A Personal Record! I still like the feel of a regular DL but that's just how it goes.

my bruised bone in my hand made the Burpees almost impossible at the end and def. could have done more box jumps (even on the 24" box) per round. ((maybe 15-20)) and still got some rest in.
I was finishing in under 24 seconds each round.

June 18, 2012 | Unregistered CommenterKeith W

Sunday Strength Cycle: Texas Method

Squat: 275x5x5
Bench: 195x3 and 205x3

I wrecked my shoulder this last week, but Jason Fidler has been keeping me from having to bag any workouts. I've got some nasty impingement which is settling down but still bugging me.

Squats were solid and felt good. I was tentative about benching so Jeremy suggested i warm up and feel it out and up. It didn't bother the shoulder at all (also strange in it's own way) so I worked up to a heavy triple for an intensity bench. I like ascending sets....

June 18, 2012 | Registered CommenterRob Is

My quick thoughts on fitness versus performance:

First and foremost, I don’t think it’s fair to characterize the fitness programming as easier or not as challenging. I did the fitness box squats last week and it was PLENTY challenging and actually really fun. (Again, I owe Noah thanks for encouraging me to do the fitness programming.) It’s really what you make of it. That said, I will listen to Fox and stick with one or the other for the strength component. I totally would have flip-flopped if you hadn’t said that, so thank you.

For the WODs, I basically follow Joel’s reasoning (which is spot-on, as always). If I can’t do some skill (e.g., strict K2E or HSPU), I either do fitness, maybe even a scaled UP the fitness*. If it’s strength limitation and not a skill limitation, I’ll probably do performance but at a scaled weight. Today’s WOD doesn’t fit that general rule, so it’s just a judgment call. Christine, I will probably do performance with knee burpees. Mostly because I want to work on my push-ups though.

*For example, last week I think there was a WOD with HSPU. The fitness scale was walk-ups to a box. If I had come in, I would have done inverted push-ups from the box because (a) I know I can do them and (b) the boxes were already going to be out so it wouldn’t be an inconvenience to coaches or other members.

June 18, 2012 | Unregistered CommenterKMo

Thank you everyone for the good answers! I hope the question didn't come off as any kind of criticism or critique of the Fitness programming. Overall I really enjoy the new system for many reasons, and I like the scaling options being presented, so I can think about what I'm gonna do before I get to the gym.

Katie Mo, I never thought of the Fitness program as less challenging by any means, and since it's mostly what I do, I would definitely not categorize it as easier. (I actually think the lifting is harder...more reps plus an accessory exercise worked in!)

The question was just really more of a 'if the movements are different, which movements are better for me to do" and I should have known the answer would be "ask a coach". :-)

June 18, 2012 | Registered CommenterChristine Naclerio

KMo is Katie? Like.. Katie-Katie who super rules? I've wondered who the heck it was. Happiness!

I've enjoyed this thread about Performance/Fitness as I've been curious how others were picking and choosing, et al. Good stuff.

June 18, 2012 | Unregistered CommenterJules

Michele: OMG I know what I'm making as an app for dinner tonight. That strawberry gazpacho sounds amazeballs (even though I probably won't be able to let it marinate for a full 3 hours).

Cloyde: Your many personae never get any less funny. Keep 'em coming.

June 18, 2012 | Unregistered CommenterStella

SDL with Getz (sp?)
worked up to 405x2
this movement still feels weird, I feel like my body is in the way.
WOD performance OTM for 16 min
10 box jumps 20"
8 Burpees
Confession I did 6 for two of the rounds. I was sucking wind, anything that is bodyweight is a goat of mine right now. I felt nauseous (nauseated) so I slowed down towards the end of an already scaled WOD.
hope to be back kicking people's asses soon enough

June 18, 2012 | Unregistered Commentergabrus

Reporting back: The strawberry gazpacho is SOLID.

June 18, 2012 | Unregistered CommenterStella

Sumo Deadlift with the Professor. The only lift I can still beat him at right now.
325x1 (f)
took a silly jump to 325 because 305 felt so easy. In hindsight pretty sure I couldve pulled 325 with another minute of rest or just more focus. The 1st one was a struggle, but not that much. Left it alone after that because was out of time.

I liked this. Margie started us on Box Jumps.
Those were easy. i finished almost every round before 15 seconds and gave me a lot of rest. maybe couldve scaled up.
Burpees were much harder. !st rd I finished at :32 and that put me into oh shit mode because I was worried subsequent rds would take me :40 seconds. Put on the burners in later rds and finished in the :28-30 second time domain the rest of the way.

Margie made a nice correction to my pushup/burpee stance. Apparently Ive been using a pretty narrow hand position. That's 2 big things Margies helped me figure out over the years. The other thing is having the bar line up with the top of your shoelaces for deadlifts. Thanks Margie.

June 18, 2012 | Unregistered Commentershawn$

Sumo Deadlifts partnered with Shawn!

255x2, 275x2, 285x2 (thought about 295, but that bar was not coming up, so called it)

Accessory WOD (@24' box) was a nice gasser; happy that everything went off unbroken.

June 18, 2012 | Unregistered CommenterSamir Chopra

I'm back. Taking it slow (after a year plus away from Crossfit)
*Sumo Deadlifts
3 sets of 165lbs x 6 / tall plank x 45 seconds
*Couplet On The Minute for 16 minutes
Odd minutes: 15 Squats
Even Minutes: 15 KB Swings (16 Kg)

June 19, 2012 | Registered CommenterSam Hornblower

Forgot to post last night cuz I was too busy sprinting my a$$ off at softball practice, running after Ben, Scott, and McDowell's ballz in the outfield. Yes, I said it.

Ran to 5p class from home. Second wk in a row warming up with a 1.7 mile run. No stops this time. Felt great; calves are barking now.

Sumo DL
wu: 75x3, 95x3, 115x3, 135x2
work: 145x3x6 coupled with :45 plank hold.
*felt great. continuing to like this movement and think I can start pulling some more serious weight with it... lots more in the tank.

Fitness WOD Couplet - 16 min
15 - 1pood KB swings (face level) (finished around :24-:27 each round)
15 - air squats (finished around :18 each round)
*may be the first time in a long time that I've done a full WOD with a 16kg KB (usually choose 12kg if there's any volume). felt solid on both.

Accessory work: got my first unassisted KIPPING PULLUPS! I got 4 -- not linked together. Did one, hopped off the bar, and repeated that 3 more times. Stoked.

Followed up with a solid 2 hours of softballinnnnnn'!

June 19, 2012 | Unregistered CommenterWhit

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