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Rest Day WOD

Random Act of Kindness
Take a moment today to go out of your way and do something nice for someone else. It could be as simple as acknowledging a coworker on their hard work, calling a family member to tell them you care about them or even giving up your seat on the subway to someone who could use it.

Surf's Up CFSBK
Jess F, Chris F, Mike B, Lindsay S, Alissa, Julia, Bex, Luca L, Lara, Mindy F, Barbara K
Not Pictured: Melissa L, Joe O, Josh L, Trey and Portia

  • Happy Birthday, Deb P!
  • Congrats to the CFSBK Softball Team on their win last week!
  • Congrats to the CFSBK Pub Quiz Team, "Supple Leapord" and all who came out on their 5th place finish this week
  • Finally, congratulations to Jacinto B on his 17th Place Finish at the CrossFit Games in the Master Mens 60+ Division

Programming Reminder

A gentle reminder that athletes are expected to perform the CFSBK daily workout.  On Tuesday Rest Days, athletes can choose to do either Monday or Wednesdays workout, it is not an Open Gym environment. This holds true for all classes outside of Open Gym hours.

Tough Titsday Powerlifting Meet

Come watch SBK's strong women move big weights! Sunday, July 22nd at 2pm is our second Tough Titsday Powerlifting Meet, where the ladies will be testing their one rep maxes in the Squat, Bench Press and Deadlift. Spectators are encouraged and welcome! Post event celebrating will happen at about 5pm. For more details and to see the competiors, click here.

The Sport of CrossFit
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"The Index" Rogue Fitness
US Olympic Team Outfits Not Made in US Gawker
How Can I Convince My Boss To Let Me Use a Standing Desk Lifehacker
World's Greatest Athlete Forced Back Into Diamond Mine At Gunpoint

References (1)

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  • Response
    Response: StayFitBody
    Crossfit South Brooklyn - Workout of the Day - Rest Day WOD

Reader Comments (18)

Happy Birthday, Deb P! Go Birds!

July 17, 2012 | Unregistered CommenterJR

First: Would anyone like to be my date to the Paris Opera Ballet at Lincoln Center on Friday night? I was supposed to go with my husband but he's now feeling panicky about his grad school refresher classes and wants to study instead. If you want to go, your ticket is his treat. Email me at stellavision at gmail if interested.

Second: When I said I was going to come in and clean today, I lied. This is because I now have to come in Thursday instead of tomorrow, and I wasn't going to miss the chance to squat. 135x5. I was surprised at how heavy that felt, but then Jess warned us that high-bar BSQ was going to produce lower numbers than low-bar.

WOD: 3 rounds for time, 25 double-under attempts and 30 10# weighted situps. I think I should have at least tried for the performance Rx of K2Es. I've never had strict ones but I might have been able to manage (maybe at reduced volume) with a kip.

July 17, 2012 | Unregistered CommenterStella

Oh CFSBK, I miss you! However my neck is all sorts of messed up and unfortunately i'm 99.99999% sure that if I were to work out it would mess stuff up more. Alas.. more time to get the Lean Out site up and running!


July 17, 2012 | Unregistered Commenterasta

Greetings from Minneapolis. Fun (but odd) WOD @ Crossfit Minneapolis - great space, lots of toys, cool coaches, and yes, good tunes (that matters!). Joy, I got their gym sweaty, too.

Cleans - worked up to 145#, which was heavy enuf to give me a head rush.
Amrap (am-rep?) of 5 mins of cleans at 95, (rx was 225(!)) then muscle ups - I did banded Pullups and ring dips on a box. Odd, but fun. And working out at the westin was not an option.

July 17, 2012 | Unregistered CommenterTom

Happy birthday, Deb :)

July 17, 2012 | Unregistered Commentermichele

Made up yesterday's work at 6am with coaches J Fox and McDowell. Worked up to 195 for the C&J. A few wonky reps in there, but felt good overall. I think I'll get a lot of out all the focus on the split jerk this month. Then the WOD at 32kg (russian) and 5 HSPU, which turned out to be easier than I thought. Maybe I should've tried 7 or8 reps each set...just didn't want to get to that awful place of total failure like my boy Jason Khalipa.

July 17, 2012 | Unregistered CommenterBetz

Happy Birthday, "D Piddy"

I recommend the "Sport of CrossFit" link. gave me chillzz

July 17, 2012 | Registered CommenterDavid Osorio

Happy Birthday Deb!!!

July 17, 2012 | Unregistered CommenterDMak

Stella, I'd love to go to the ballet with you. I'm a total fan! So email me at Martha.southgate@gmail.com if the ticket is still available. Thanks!

July 17, 2012 | Unregistered CommenterMartha

Oops. Just saw Stella's email in her post. Now you all know I'm a ballet fan :)

July 17, 2012 | Unregistered CommenterMartha

Squat: 277.5x3x5
Press: 95x3x5
Clean: 175x3, 175x3, 175x2

Another in between cycle session. Squats were cool until the last set. UGLY is the word of the day. Didn't really rest enough between sets. I dropped down on the press to 95. Will readjust with jeremy later. Clean was a debacle on the second and last set. We're at the point where its heavy enough that my crappy technique gets exposed. Weight was ok but my technique definitely was Not.

July 17, 2012 | Unregistered CommenterChandler Jarell

Chandler, glad to see the numbers progressing! I loved your movie!

July 17, 2012 | Unregistered CommenterOgie Ogelthorpe

Happy Birthday Deb! I'm in CO in your honor!

July 17, 2012 | Unregistered CommenterCharlotte

Thanks you guys for the birthday wishes! I heart CFSBK!

July 17, 2012 | Unregistered CommenterDeb

Clean/squat/jerk, took it pretty easy, as going overhead is not really my strength,
85x3 took Josh's suggestion of getting a little bounce to free up my pinkies after the front squat a little too much to heart and smashed myself in the jaw and shredded my neck with the knurl. Maybe I should have put a little more weight on there...

DB push presses @25#
KB @ 1.5 pood

Fun seeing Matt U. and hamming it up for the camera. I'm pretty certain that Jay Cutler is a cat.

And a happy 27th B-Day to Deb!

July 17, 2012 | Unregistered CommenterPeter H.

Strength re-cycle recovery day...

Squat: 225x3x3
RDL: 215x5x4
Curls: 30x10x4
Bench: 200x3

First heavish bench in about a month. Shoulder felt fine. It seems overhead is more problematic

RDL's felt good. The last time I did them I was in FL without chalk and the grip was a problem. Squat didn't feel all that snappy, but it was solid enough....

There was some sweating and I heard and said some comments about the heat.


July 17, 2012 | Registered CommenterRob Is

holy christ it was hot and humid in the gym today.

July 17, 2012 | Unregistered CommenterFox

The last two days are the sweatiest I think I have been at CFSBK. Worked up to a 295 pound 5 rep HBBS. I liked these. Definitely felt the lack of bounce out of the bottom, but they still seemed to move fast.

About 8 minutes on the DU/K2E couplet. I might have wasted about 2 minutes chalking my hands to stay on the bar sufficiently to kip. The chalk turned into almost a goo by the end.

July 17, 2012 | Unregistered CommenterJoel w

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