« Rest Day | Main | Front Rack Step-Ups / Chin-Ups | WOD 1.11.17 »

WOD 1.12.17

5 Rounds

AMRAP 3 Minutes:
3 Power Cleans 135/95
6 Push-Ups
9 Squats

Rest 3 Minutes between rounds. Start each round at the barbell.

Post work and Rx to comments.


Tabata Mash Up (6 Rounds Each):
Hollow Hold
Handstand Hold

Post work to comments.

Throwback Thursday: Check out this awesome video by Kate R. about Coach Fox and his client Neal G. In the spirit of Fox and Neal's work, we're proud to announce yet another new class! Read on to learn more about Fit 55+

Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+? 
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

  • Build muscular strength and joint integrity
  • Increase and maintain bone density
  • Improve cardiovascular function
  • Improve pulmonary function
  • Improve balance, coordination, and mobility
  • Reduce your risk of falling (and be more resilient in case you do)
  • Maintain independence and improve quality of life

Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.

From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.

Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.

Yesterday's Whiteboard: Front Rack Step-Ups / Chin-Ups | Partner WOD
72-Year-Old Fred Rice Deadlifts 520lbs for His 72nd Birthday BarBend
Puppies Like It Better When You Speak to Them in Baby Talk NY Mag

Reader Comments (22)

Got through 3 complete cycles each of the 5 rounds. Used 52 lbs. first time posting to comments because I'm pretty proud I made it through with consistency! I've never stuck with working out ever, and I've certainly never called it fun. But today I worked hard and somehow had fun and felt all the cheesy feels that I am glad I found CFSBK. Thanks for a good first couple months; looking forward to lots of sweat this year for the first time in my life.

January 12, 2017 | Unregistered CommenterJen Bokoff

Nice job Jen! I didn't get the working-out-is-fun thing until my thirties but it's become a huge part of my life & I can't imagine not doing it anymore. (where "it" is pretty much anything except team sports, which, gross).

Speaking of working out... first group class after hurting my back about a month ago. Suitably hung over for 6am. Swore to myself I'd take this easy, so scaled to 115 and managed 5 cycles per round after the first (warming up). Not exactly "taking it easy" I guess but scaling the weight was the right call today. Gotta wait and see how my back feels later before adding weight.

Glad to be back in the gym! I should, like, go to class more.

January 12, 2017 | Unregistered Commenter__dpack__

Great job, Jen!

Wed 6:30pm with JBRo, after ~3 weeks travelling and ~10 days without training.
Step-ups 3x8 @ 65lbs - focusing on not pushing up with back leg
Chin-ups 3 3 3 5 - try to get 6 next week.
Metcon - promised myself I'd take it easy, then got pair'ed up with Andre and the man was pulling 1900 cal/hr splits on the erg, so I had to follow him and push hard. We finished with 309 reps, doing 95lbs push presses + jumping C2B.

Happy to be back, I really love the programming and the vibe @ CFSBK, haven't found anything like it.

January 12, 2017 | Unregistered CommenterDaniel R

Nice, Jen! You looked solid this morning.

I had a terrible night's sleep so the good angel and bad angel were duking it out on my shoulders about whether I was going to come in or not. What decided me was that the WOD didn't look THAT bad.

HA! I'm not the only person who misread the blog this morning to think that you would just do one round, rest for the remainder of the minute, repeat, repeat, and then rest three MORE minutes. McDowell was, all, "NOPE, IT'S AN AMRAP."

Anyway, I Rxed this and was glad I did. Got between 3+5 and 4 rounds each time. Pushups faded fast, but did not completely go to hell.

All those cleans and pushups left my wrists a bit cranky so I subbed forearm plank for handstand hold. The cash out was more painful than the WOD. OMG.

January 12, 2017 | Unregistered CommenterStella

6am with McJess

Metcon Rx - 5 rounds (best) / 4+1 (worst)
I think I might like any workout with power cleans. This was fun and really challenging towards the end. Happy my pushups held up throughout.

January 12, 2017 | Unregistered CommenterBrendan B

6am with McJess

Metcon Rx - 5 rounds every time
I liked this workout. Sort of like Cindy, but with shorter sets and big rest intervals. Finally broke up pushups for 3 rounds near the end, but otherwise, everything unbroken.

January 12, 2017 | Unregistered CommenterDan G.

Awesome Jen! And props to Kirsten who Rx-ed it with me today :)

5 rounds + 3
5 rounds
4 rounds + 9
4 rounds + 6
4 rounds + 8

Push ups slowed me down. Watching Michael burpee into his first pushup and out into his first squat was quite astounding.

January 12, 2017 | Unregistered CommenterKayleigh

6am with Jess and McD

5, 4+9, 4+9, 4, 4+9 Rx
Really liked this workout. Like everyone else I thought it was going to be an easy EMOM coming in and proceeded to get my butt kicked. Everything unbroken except 1 round of push ups in the 4th amrap when I got mentally soft. 6 push ups was the perfect amount to not have them fall apart.

Cash out - handstand holds after were killer. 1 arm db presses 40# x 10 x 3 each arm at 608 standing and staring awkwardly close to James.

January 12, 2017 | Unregistered CommenterSteve

big fan of these videos! Congrats Neal and Fox! keep us the great work.
*I hope i'm still lifting bars and collecting PRs at the age of 75.

January 12, 2017 | Unregistered CommenterMo

Nice work, Jen! I'm really glad you found some fitness you can stick with.

I really love this clip of Neal. Kate did a really great job on it and he's an inspiring person. In unfortunate news, he recently separated his shoulder in a skiing accident and will need surgery and thus be on the mend for a bit. Send some good vibes his way. He'll be back in the gym soon!

10am class
Metcon Rx
4..sandbagged it :/
Never really stopped moving, just moved a bit slower on round 4. This was hard. I can't fathom how 8 rounds is possible.

January 12, 2017 | Unregistered CommenterFox

A. Row Conditioning

4 x 500m row @ 2:03 (rest 2:15)
rest 4:00 extra, then repeat
4 x 500m

204.6, 204.1, 202.7, 201.4
200.8, 201.8, 200.6, 159.9

Ok, so I intended to do this at 2:03, taking my split down by :01 since the last time I did this. But I'm also experimenting and trying to fix my stroke and had an epiphany today (thanks for the cues Jess Fox!) that finally got me to drive through my legs differently... and as such I started rowing a lot better/harder, so stuck with more of a 2:00 - 2:01 pace. This took a lot out of me!

Sit up taller on recovery, don't over-reach. Hips through the gate, then open.

B1. 4” Frack Def Rvrs Lunge
75x10ea x4L (3R)

B2. DB Press 4x8ea @ 35

just hard enough!

C. 3:00 max HS walk
86 feet, as tallied by Coach Fox!
Definitely room for improvement. Got real squirrelly towards the end. Lead with heels, don't reach with hands!

January 12, 2017 | Unregistered CommenterWhit H

10am Loved this workout!

Each round was 4 rounds flat with elevated push ups and 57# hang power cleans. Push ups were annoying as I had a cramp in right triceps.

Great cash out with forearm plank, Tabata songs where have you been all this time??


January 12, 2017 | Unregistered CommenterKristincaps

Had about 45:00 to sneak in a workout between classes and clients

Today's Metcon as Rx'd

4 Rounds + 5 Reps
4 Rounds + 11 Reps
5 Rounds
5 Rounds + 5 Reps
5 Rounds + 3 Reps

January 12, 2017 | Registered CommenterDavid Osorio

7 a.m. w/Jess & McDowell. Like Steve & Stella, I came in expecting a leisurely set of speed heats and had my dreams, and quads, crushed.

Metcon: best 4+1, worst 3 flat, Rx'ed. Had some cycling trouble up on the platform there but liked having a space to collapse in peace when it wasn't my turn.

We did our tabata in meditative silence! and by "meditative" I mean "Jess and McDowell forgot how many rounds we did so we just kept doing them."

@Jen: Congrats! Hope you keep posting! I find the blog keeps me engaged, too, even when I have a rough day and have to admit to a score that isn't great, or wake up in the morning feeling like bed is the best of all possible worlds. There are some incredible athletes at this gym, and then there are slowpokes like me, but we're all doing our own level best, and the blog feels very welcoming for that.

@Fox: I can fathom how 8 rounds is possible. I met 8 rounds over in 608 after the workout. Their names are all "James A." and their specialties include "stylish hair" and "standing awkwardly close to Steve."

January 12, 2017 | Unregistered CommenterChas C.

I used to be stylish before he butchered me

January 12, 2017 | Unregistered CommenterJames's Hair

1) Deadlift--Heavy Double
In kilos: 60, 80, 100, 110, 120, 130 (286#)
-felt pretty good. Heaviest I've pulled in a long time.

2) EMOM x 10--Power Snatch - Build to a heavyish single
-started at 30kg and finished at 48kg (105#). Not great today. Wasn't really using my arms and just felt lazy.

3) EMOM x 10--Power Clean and Jerk - Build to a heavyish single
-started at 40kg and worked up to 67 (147#). Heavier weights weren't clean so I dropped back down to 55kg to finish strong.

4a) 1-Arm Farmer Carries 4-6 x100’
-loaded the handles to 115# which was mighty tough. Only did 2 sets each side.
4b) Nose and Toes Handstand Hold 4-6 x30 seconds.
-these scare me for some reason. I'm afraid I'm going to fall off and crack my head. Got through 2 sets.

Felt like today wasn't a great training day but Chris helped me realize that maybe the deadlifts took more out of me than I expected. I'll take that.

January 12, 2017 | Unregistered Commenterlady fox

Yeah JEN! Stoked you're starting to find the fun in all this since you're the one who got me mixed up with crossfit in the first place :)

5:30 with Ro & Whit

WOD at 73# and pushups from knees: 4+3, 4+9, 4+3, 4+3, 4+9, happy with my pacing, not happy with my power cleans.Thanks to Whit for flagging as these broke down a bit, helped me refocus a little. Pushups hurt; really want to start doing at least some of these from my toes not knees in the next couple months. Great workout, though!

January 12, 2017 | Unregistered CommenterKate Tk

Awesome Jen! Glad you found us! I hated all things exercise until I found CFSBK too! Hope to see you post here often!

Comp Squat
245 x 3, 255 x 3, 225 x 3

Having some trouble with squats lately. I think it's all in my head. Need to figure this out soon!!

Bench Press- 3 Count Pause
115 x 4, 120 x 4, 125 x 4, 115 x 4

4:30 class with Whit

1. 5 + 3
2. 5 + 4
3. 5 + 2
4. 4 + 9
5. 5 + 7

Lots of fun. Had to break up the push-ups a little in Round 4 which slowed me down, but was able to bang them out in Round 5 again..

Short Circuit afterwards.

January 12, 2017 | Unregistered CommenterCharlie

Yeah, Jen! So many new faces and voices at the gym- it's so awesome!

I had a really rough week. Felt pretty terrible all week, Skipped AR and AG after doing Monday's work Tuesday, felt absolutely awful on the drive to the gym yesterday but I kept telling myself I'd feel better after working out. I did 10 step ups on the right leg, then stepped out of the gym in tears to be in bed by 7:30.

Miraculously! I am better today! And it felt so awesome to feel good again! Yayyy!

Did chief-ish RX thanks to advice from Whit! So glad I did 93#!
1) 4 rounds +10
2/3 4 rounds + 1
4) 4 rounds
5) 4 rounds +1

Power cleans all touch and go except two rounds. Push-ups were pretty good!

Didn't feel too exhausted, so I made up step ups and chin ups after class
10x3, 33#
Chins: 4,6,6,7 way worse than last week... but I'm okay with it

Wish my folks lived here so they could do the awesome fit 55class.

January 12, 2017 | Unregistered CommenterAllie B

@Jen - So nice to read your post. Welcome!

Over the years I've changed up my training plan for various reasons. For a while I was not finding it fun. The last few months I found some ways to make it fun again and my work-out today hit a lot of the high points. In general, it was a top notch day.

3 sets -- 3 wall walks, 10 hanging lat activations

3 Power Clean Sets: 6 reps (in clusters of 2) @83#, 98#, 113#
then, PC double @118#, 2 PC singles @123# -- plus a couple missed attempts. I had to dial it in and then I hit it twice which was satisfying.

FSQ - 45# x 5, 95# x 5, 125# x 3, 145# x 2 -- moved well, form good
Next was to be a single at 155#, which is my most recent best, but I had to stop to start a client session

3 sets:
15 Burpee box jumps
9 Butterfly pull ups (sets of 3)
6 Ring MU transitions + dip (bench assisted, unbroken)
3 min rest
3:10, 2:34, 2:50 -- first 6-8 bbjs were fast and then every thing got sloooooow

6 min AMRAP:
10 WB 14#, 9'
8 Am KB 24kg -- first time OH with this weight -- yeeeeeez, groaning the whole time
5 rounds + 8 WB -- Rounds 1-3 decent pace and then got slow again

3 sets: 10 Ab wheel, 10 GHR, 10 V-ups

1 mile run - this could possibly have been the most enjoyable run of my life up to-date.

January 12, 2017 | Unregistered CommenterLauren

6:30 class

4 rounds each time, had about 10 seconds on the back end of most of the rounds. My power cleans were gross so I figured my time was better spent high fiving Chiara and getting out of her way than trying to be a hero. Wasn't getting under the bar enough until Whit pointed it out. Looking forward to spending a more time breaking down the lift.

Best round: 4 with 15 seconds left. Worst round: pumping out the squats right before the clock hit the minute.

Went to a dark place in the 4th round, started thinking weak thoughts. This went away in the 5th. Got first 2 sets of pushups on my toes then went full negative with knees back up, then devolved to knees around the 5th set. Triceps were quivering afterwards.

Didn't trust myself to kick up for the tabata so just walked myself up to the wall to hold a better body position. Wrists didn't like this surprise weigh bearing. Will warn them next time.

January 12, 2017 | Unregistered CommenterKarina S


Did the workout at 93 and went too conservative because I didn't want wild swings in the rounds if my pushups slowed down. Live and learn

4+1 This was the one where I actually tried. I paced a little too slowly in the beggining!

Tabata cashout was so hard! Especially when i realized it was 6 rounds and not 4!

January 12, 2017 | Unregistered CommenterJenny M

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>