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Tuesday
Feb142017

Rest Day


Here's an awesome video Alex B. made to document last year's Open Intramural Team Competition. Want to throw down in a fun, friendly competition against your gym buddies? Then read on!

  • Schedule Change: Tonight's 6:30pm Active Recovery class is cancelled.

Join the 2017 CFSBK Open Intramural Team Competition!

For the second year in a row, CFSBK is organizing a friendly, in-house intramural team competition during the CrossFit Open. This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week! Participation is voluntary, and those who wish to participate will be split into balanced teams with team captains assigned by CFSBK management. Team scores will be compiled at the close of each week by the captains using an average team ranking. Last year, we had 72 CFSBK athletes compete in this in-house competition, forming 6 teams of 12 people. We’re hoping to surpass those numbers this year.

You may perform the workouts scaled or Rx’d, whichever is most appropriate for you. Since we will be using overall team ranking as the score, performing workouts Rx'd will be more valuable to your team than performing them scaled, regardless of how many reps you get. This dovetails with the intention of the Open: to attempt as many workouts Rx'd as you can while scaling when necessary.

The Open workouts will be programmed for Saturday group class each week, which provides team members the opportunity to complete the workouts on Friday and Saturday during group class or Saturday and Sunday during Open Gym. However, if you must miss a workout (due to travel, injury, illness, etc.), it won't necessarily negatively affect your team’s score, because the score will be an average of top submitted scores for each week.

Teams are encouraged to attend the same group class, wear matching outfits/t-shirts, and trash talk. If the competition results in a tie at the end of the Open, there will be a head-to-head team throw-down. We’ll also be inviting the gym’s top 15 men and women to compete against each other every week during a Friday Night Lights event.

This isn't mandatory, so if you want to do the Open workouts without joining the intramural competition, you can. If you are interested in joining an Intramural Team, sign up here!

You must be officially registered for the CrossFit Open to compete in the Intramural Team Competition, so go here to sign up if you haven't already! Please remember to sign up for the CrossFit South Brooklyn affiliate and team on the Games site!

We're shooting to have 100 CFSBK members sign up fo the Open this year. Right now we're at an even 60. Can we get to 75 by the end of the day? Let's do it!

Help Make Iron Maidens Awesome!

We're looking for:

1) Strong people who can move weight fast to get 597 and 608 set-up on Friday night from 6 to 9pm. Fun times, a good workout, beer.

2) 3 women who want to be at the center of the action on Saturday as plate-loaders (1 in the AM, 2 in the PM). The platform staff get all the feels.

Email Margie (at) crossfitsouthbrooklyn.com to find out deets and be part of the crew!

__________________
Yesterday's Whiteboard: Push Press | Jackie
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Reader Comments (18)

Wednesday's Programming

Crush Week: WOD 2.15.17

Every minute on the minute x 24 mins (6 Rounds ea):
1) 7 Front Squats 185/125
2) 10 Calorie Row
3) 15 Wall Balls 20/10, 14/9
4) Rest

A full Clean counts as first rep on the Front Squats, and the reps should be done in one set. No rack. Aim to go hard on each minute.

Post work and Rx to comments.

February 13, 2017 | Registered CommenterDavid Osorio

7:30 class yesterday

I worked up to 165# on the push press yesterday - 20# PR! - and felt like I had a little more in me. Very stoked about this result because I missed much of the Monday programming this cycle in order to rest and recover from weekend shenanigans. I have not tested push press in over a year and I came in with pretty modest goals.

I think the main factor was greater core and shoulder stability that I have developed by focusing on gymnastics over the last year with Ro in his incredible AG classes and privates with Mama Melo. The body weight stuff really translates to barbell lifting - %#*t works! - and I've learned some fun new skillz as well.

My Jackie time was less than impressive. My pull-ups are not the G.O.A.T. but I am happy that I can finally do this volume during WODS now which I consider a big victory.

February 14, 2017 | Unregistered CommenterJay-Star

AG

A1.
Double under Practice


A2.
Handstand Walk Practice

B.
20 min emom
1. 15 toes to bar
2. Rope climb
3. 20 burpees
4. 30 double unders
5. 20ft handstand walk

February 14, 2017 | Unregistered CommenterCoach Ro

7am w/McD

Push Press: Up to 150#. Took me a while to settle in to this one- I don't have a good sense of what heavy should feel like on this, 150 felt good and definitely have room to go up.

Jackie 10:30 Rx. Row was steady, never put the barbell down which was the goal, then pullups in 3s, 2s, and sad 1s. Next step in kip progression is not letting it die when I'm tired.

February 14, 2017 | Unregistered CommenterBen S

this video makes me so happy.... 9 days!!! sign up for intramurals! just DOOO ITTTT

February 14, 2017 | Unregistered CommenterK HarpZ

EMOM Rx. Front squats weren't as bad as I thought they would be (though I should wait a few more hours before saying that for sure). Row happened. Wallballs unbroken. Much enjoyed all the EMOMs this cycle.

Deadlift: 135x5, 225x3, 275x2, 305x1, 325x1, 330x1
Wanted to work up to my opener. Still debating exactly what that will be.

February 14, 2017 | Unregistered CommenterKayleigh

6am doing Wednesday

EMOM Rx. Everything unbroken.
I think my quads will be feeling the front squats later today.

Cash out w/Steve for some bullet proof shoulders...though my shoulders are still very far from bullet proof

February 14, 2017 | Unregistered CommenterJames A

I was 50/50 on registering for the Open... then i saw today's post. I'M IN! I just registered for the Open and the Intra competition. LET'S DO THIS!

February 14, 2017 | Unregistered CommenterMo

6am with the outfit matching JessDowell

EMOM Wod Rx. Everything unbroken. I thought the front squats would suck and they did. Happy to get through all the rounds unbroken. Couldn't organize a full clean to start so power cleaned them all.

1 arm db press 10RM test
50#, up 10# from beginning of January so very happy with that.

February 14, 2017 | Unregistered CommenterSteve

6am doing Wednesday

EMOM with 5 front squats to try to protect my hip. Went really slow on the front squats and focused on knees out (similar on wall balls) Spent rowing time trying to get 2 cal on pulls. Got 1 or 2 a round.

February 14, 2017 | Unregistered CommenterDan G.

EEEEK this video really got me re-excited about the open this year!!!!

February 14, 2017 | Registered CommenterDavid Osorio

7am with McD
worked up to 165 on the push press. failed 170. it was at least a little bit of a commitment issue; i had no belief i could do it and it got about halfway up before i started to give up. happy with where i left off though.

Jackie - 7:55 Rx
the row was pretty terrible. split the thrusters 25-15-10 and it actually felt ok? completely underestimated how my arms would feel by the time i got to the pull-ups. my plan was 18-12 but once i got to 15 i had to come down. finished the rest with 5-4-6. wondering if i should've just hung on to the bar and tried to do some regular kipping and not all butterfly..

February 14, 2017 | Unregistered Commenterjonathan g

Been sick the last couple of days. Nevertheless came in to do some of my openers today. They didn't feel as light as they should.

Squat
225 x 2, 245 x 1, 260 x 1

Bench (pause)
1115 x 2, 125 x1, 140 x 1

Tried to do some little bit of assault bike but felt icky so went home.

Hoping rest will help.

February 14, 2017 | Unregistered CommenterCharlie

6:30 doing Wed with K Harpž

EMOM with FSQ at 125#. Went well until I started feeling lightheaded after the 5th round of wallballs. Must be the lack of conditioning in the past few weeks. Had to skip the last set of squats but finished the row and balls.

Cash out with calf cramps in both legs. -__- Also registered for the open so that's good I guess.

February 14, 2017 | Unregistered CommenterKevin Y

7:30 with Brett

Worked up to a heavy push press at 110. I think that's a PR? Not a 1RM but I wanted to save my arms :)

Jackie RX in 9:41
2:10 splits for an easy row
Thrusters in 20-12-10-8
Pull ups in small manageable sets between 2 and 5 reps.

I did this workout at 33# in September and got 10:10. :)

February 14, 2017 | Unregistered CommenterJenny M

First time doing AG. Super fun!

Got a lot of skills/spotting techniques to use at home. Shoulder taps were easier than I thought they would be.

Kipping on T2B continues to evade me, I feel like I freeze in the arch? I need to watch some videos. It is my deepest desire to have rope climbs in every workout, they are my favorite. Record for burpees in 30 seconds was 15, but that's because I dived to the ground a second early and my jam was on, idk how 20 is possible. DU's were whatever, wasn't trying to beat my record, they are consistentish now.

Cashed out with some circus climbs and hip keys on the rope.

My favorite moment is when my buddy (Vanessa?) walked super far on her hands. It was pretty cool.

February 14, 2017 | Unregistered CommenterKarina S

CFSBK--Midwest

"Jackie" 11:48 (subbed ring rows for pullups)

February 14, 2017 | Unregistered CommenterPeter Hoppmann

Karina S! thank you for being the most encouraging spotter!!!!! and for making it all look easy, dancing through the emom transitions :)

February 14, 2017 | Unregistered Commentervanessa

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