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Rest Day

David's POV video at the 2013 North East Regionals

CFSBK at the North East Regionals

The CrossFit Games Regionals dates and venues were just announced and the NE Regionals at Reebok Headquarters in Canton, MA will be May 30-June 1.  Even though spectator tickets do not go on sale until April, because hotels rooms in the area are booked solid well before, we've gone ahead and reserved a room block (at a special $139/night rate) for CFSBKers who want to watch the action.  These rooms are held for us only until February 7, so even if you are not sure if you can go but are the slightest bit interested in this 2-night field trip, we suggest you go ahead and CLICK HERE to reserve a room by this February 7 deadline.  Each reservation made through this link does not require a deposit and there is no penalty to cancel as long as it is cancelled by 2p at least one day prior to check-in on May 30.  Cruise Director Mare L. will then coordinate with anybody who has expressed interest in going for room shares and transportation to/from Canton AND, most importantly, make sure we have a SBK home in Tent City and our coolers are filled!  Questions?  Contact Mare at mare(at)crossfitsouthbrooklyn.com
Klokov as a kid
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Sugar: The Bitter Truth

Reader Comments (26)


Low Bar Back Squat
Performance - 5/3/1 week 1 (TRAINING MAX = 90%)
65% x5
75x5 x5
85x5 x5+

Fitness - 2x10 LP.
Start light with adding weight each week in mind, around 80% of your best 3x5 from last cycle.

For Time:
30 Wall Ball 20/10, 14/9
30 Double Under
20 Wall Ball
40 Double Under
10 Wall Ball
50 Double Under

February 3, 2014 | Registered CommenterDavid Osorio

DO -- THANK YOU for posting tomorrow's WOD ahead of time. I am admittedly anal-retentive and I loved being able to do my math ahead of time (and also know that I wouldn't need my regular sneakers along with my lifting shoes)!

Wendler squats, 125x5, 140x5, 160x11. Whew! LBBSQ again is taking a little more getting used to than I thought it would -- my shoulders are all, "Why?"

WOD with 1/2 volume DU attempts, 5:09. I wish I had done full volume counting attempts.

February 4, 2014 | Unregistered CommenterStella

6am with Jess and McDowell

Wendler squats, ended up at 215x10, was hard and got a little wobbly towards the end
WOD in 4:55
Only last round was unbroken

February 4, 2014 | Unregistered CommenterAlex C

BSQ, 130 x 12. Whew! I haven't done Wendler in a while and I forgot the very uncomfortable feeling of being under the bar for that long. So excited for this cycle.

RXed the WOD in 5:49. My quads are mad swole. I would just like to mention that I've been a member here for 3.5 years and I don't think I've ever RXed the workout two days in a row. I think it's amazing that one can continually be making improvements in their strength and abilities, and it's a real testament to how awesome this place is!

February 4, 2014 | Unregistered CommenterKH

6am with Jess and McDowell

Did yesterday's performance WOD rx'd. Got through the second round of burpees just in time for a total of 105 reps.
First round of presses was unbroken and the set of 30 was broken into 5s and then 3s. Toes to bar felt pretty good broken into 5s with no real rest in between sets. Burpees were a slow slogfest but I kept them moving.

Fun times.

February 4, 2014 | Unregistered CommenterMattyChm

Did yesterday's performance WOD. Holy moly am I undergassed. I am also stupid bad at cycling push jerks. 21 reps on the 30 push jerks. Blah. Nonetheless, feel great right now, and excited to try being more of a morning person. We will see.

February 4, 2014 | Unregistered CommenterJoelW7AM

Make up post from yesterday night with Noah,
Rxed Fitness WOD, for 120 reps, the push presses were obviously the hardest part, but I was concentrating more on cycling through the dead lifts since I suck at those more than anything else. I was on the floor for a solid minute after the workout. Glad I didnt scale it.

February 4, 2014 | Unregistered CommenterPigeon

6am. Back squats: 175x5, 205x5, 230x10. Didn't take enough rest between reps on the last set which left me a bit out of breath. Harder than it should have been. Metcon in 5:39. All of the wall balls unbroken. Was moving pretty smoothly until the last 20 double unders when I suddenly started tripping over my rope repeatedly. I didn't string more than 4 in a row together for the last 20. Frustrating.

February 4, 2014 | Unregistered CommenterPeter

Make-Up post from 5:30pm group class last night:

Fitness version of WOD, since I don't have 15 T2B unbroken.

amrap 10 min:
20 DL @ 65#
10 Front Squat @ 65#
10 burpees
= 3 rounds + 20 DL, 10 FSqt, 8 burpees

STO was PAINFUL again last night, as it was for C&J on Thursday. impingment of some sort in the left shoulder. sh*t hurts. have mobilized all over and can't seem to unlock whatever's going on. after chatting with fox at the end of lsat week, it may have to do with something lower down in the chain... tightness/weakness/asymmetry in lat, QL, hip.

acupuncture today and a commitment to yoga and mobilization this week. the more i teach, the less i've been actually practicing yoga and I do believe it's starting to catch up with this asymmetrical body of mine :-/

looking fwd to squatting later tonight.

February 4, 2014 | Unregistered CommenterWhit H

6am with Jess and McDowell. Fitness LBBS, worked up to 155x2x10, which is roughly 80% of my last 3x5 of 185 from the last cycle and felt like the appropriate amount of weight for 10 reps. For the WOD, I should've scaled the volume on the DU's or just done singles. These need lots of work. All the WB's were unbroken.

February 4, 2014 | Unregistered CommenterLinda

Hi everybody, looks like our original room block for NE Regionals have all been reserved but I was able to add another five rooms. If you tried to reserve earlier today, go ahead and use the same link and there should be rooms available now!

February 4, 2014 | Unregistered CommenterMare

Make-up post for yesterday: Did the 430 with DO. Messed up my knee quite nicely Friday at OG, so big thanks to David for some solid substitutions. Did a deadlift/pushup/T2B version of the workout - it smoked me.

On a related note, can anyone recommend a good orthopedist in BK? Really hoping I can get can get back below parallel before the open.

February 4, 2014 | Unregistered CommenterSpencer H

Paired up with Austin this morning to make up Monday's WOD.
Having been snowboarding all weekend my legs were already spent so stuck to the fitness version at RX. Got 3RDs +35 reps. The last 5 burpees I just could not finish in time to get the 4 full I wanted. Arms were not too fresh either from the heavy pressing and WODing at crossfit Burlington VT. Get box, good people.

February 4, 2014 | Unregistered CommenterKeith W

Fun time getting back into the groove with tomorrow workout.

Sticking to the Fitness squat programming to get some lower weight volume as I work my way back. Did 205x10x2, which felt fine. Forgot how tiring higher rep squatting can be.

WB/DU workout in 4:07, was cruising through unbroken then got fatigued and sloppy on the last set of DUs, costing me a sub 4 time. All WB unbroken, which is a big win for me, since they used to really torment me.

February 4, 2014 | Unregistered CommenterNoah

Oh, can I also say I love the new standardized warmups? Performance warmup 1 is how I learned that I can, in fact, do T2B. Can't kip them, can't do ginormous volume, but...I can do them. No more scaling those in WODs!

I'm a little scared of performance warmup 2, though.

February 4, 2014 | Unregistered CommenterStella

This is a great post. Thanks for sharing.

February 4, 2014 | Unregistered CommenterVishal

6:30 with Josh and Jess for tomorrow's workout

Squat 235x5,5,10

Resetting GSLP. Rep out wasn't too bad.

WOD in 5:10 and I didn't die. Wall balls were unbroken except I tried to catch my breath after 10 in the second round. I realized pretty quickly that it wasn't helping so I just kept moving. Doubles were ok too. Hope my calves don't explode tomorrow.

February 4, 2014 | Unregistered CommenterTodd

Oh and agreed, performance warm up 1 is the JAM.

February 4, 2014 | Unregistered CommenterTodd

Fitness version of yesterday's WOD - I was 5 burpees shy of 4 rounds. I stayed at 53# for the push press which seemed like a good decision since I had to break them up in rounds 3&4

February 4, 2014 | Unregistered CommenterNan

just got home from my first pilates class and looked in the mirror and i don't have abs yet. yo KH, what's up with that??

February 4, 2014 | Unregistered CommenterLuca

Yesterday's WOD:

148 reps total. Felt pretty good overall. Got to the shoulder to overheads with about 3 minutes left but didn't have as much in my shoulders as I had hoped

February 4, 2014 | Unregistered CommenterDan L

DIY lunch workout, then AR and pilates at the gym. On top of a qigong video with my wife this morning, it's been a great day!

DIY: 3x{7 pullups, 10 pause OHS @ 45#, 25 hollow rocks }. 21 pullups is a lot for me, will stay around here until #21 looks like #1... hollow rocks. Ugh.

Then push press up to 135x3. I realized I should try being aggressive on the "push" part and that helped a lot. Hopefully more next week.

Then 6x1/4 mile treadmill sprints w/2min rest. Still easing into running again so took these relatively easy, I'm worried about re-straining my calf. Seems like a stupid problem to have after all this crossfit, but there it is. Different stress, different adaptation required...

I had never taken a pilates class before today. It was fun & challenging - Kristen brings a lot of energy to her teaching and all the moves were accessible. My schedule probably won't allow me to come that often, but I will definitely go again if I can. Scooped my abs all the way home.

My face still hasn't healed from Saturday's wall balls, but at least I can look forward to squatting tomorrow...

February 4, 2014 | Unregistered Commenterpcker

Luca, I'll talk with David about getting you your money back. You should definitely have a six pack by now. My sincerest apologies.

February 4, 2014 | Unregistered CommenterKH

CRASH-Bs 5.30 today.

5 x orange banded pull-ups.
10 x RDLs 32kg
15 x squats 12kg

Tabata Tabata Tabata...again.... This is the shortest workout and Josh and I wanted to do AR and we took too long to get started so had to do this one! It was harder and faster than Sunday though so that is good.

1. 1.49.2/500M 39SPM
2. 1.49.2/500M 40SPM
3. 1.49.9/500M 39SPM

Followed by AR and Pilates! Feeling good after those!!!!

February 4, 2014 | Unregistered CommenterCharlie

Wednesday's workout:
Repped out at 355 for 12 - I might've had more, but this was my first time doing low bar in a few months, so I tried to stay conservative.

4:25 on the WOD - wall balls felt great, but I had to stop and start the double unders a few times, unfortunately. My shoulders are still killing me from yesterday, so I broke the last 50 into two sets. Still a fun little burner.

February 4, 2014 | Unregistered CommenterMatt Katz

Office work out

LBBS 45x5, 95x5, 125x2x10 This made my heart beat faster than squatting usually makes it beat, but felt like a good place to start. That makes me very afraid to think of the weeks to come.

T2B wanted to try kipping but strict moves well. I think it's going to take a high volume wod for me to figure that out. 10x5/30 sec rest . The last set went 8,2. Arms started swelling.

Ring dips/30 sec rest 4,3,3,3

I'm trying not to get sweaty before dinner so that's it for now. Wednesday's workout would've made me feel awful and would've given me many times to practice my outrageously bad wall ball. Next time.

February 5, 2014 | Unregistered Commentercrystal

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