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WOD 3.26.17

Power Clean Metcon

For Time:
15 Power Cleans 155/105
9 Ring Muscle-Ups
12 Power Cleans
6 Ring Muscle-Ups
9 Power Cleans
3 Ring Muscle-Ups

The barbell should be a medium weight for you and cycled on the fast end, but quick bailed singles are also okay. If you have Ring Muscle-Ups but 18 in a metcon setting is too many for you, consider scaling the volume so that you can move through the rounds in 2-4 sets.

For Time:
Power Cleans
Ring Dips

The barbell should be a medium weight for you and cycled on the fast end, but quick bailed singles are also ok. Scale the dips to Ring Push-Ups or Push-Ups as needed.

Austen I. powers through 17.4. The 2017 Open is almost over! How'd it go? Tell us in the comments! | Photo by Robert C.

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.

Drop-In: $25
5-Class Card: $100
Monthly Unlimited (2x per week): $125


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Reader Comments (5)


Pistol 101

A. EMOM 10
EVEN: 10 alternating Pistols
ODD:10 Push ups/matador dips/ring dips 3010 tempo

With a partner complete a total of 6 Rounds for time of:
15 cal row
12 burpees over the erg
9 c2b pull ups

March 26, 2017 | Unregistered CommenterArturo R.

AG Strength- yesterday

1. EMOM 10 min
a) Pull-Up Pyramid ( weighted+10#) 3-2-1-1-1
b) HSPU Pyramid 2-1-1-1-1- (strict 2 abmats for the double, 1 for the rest)

2. EMOM 10 min
a) Pull-Up Negative
b) Floor Lever

3. Press/ Bent-Over Row superset- build to heavy 5
80#/100# (3010 tempo)

4. 3 Rounds
10 x ring row (3111 tempo)
10 x DB Bench Press ( 25#,30#,35#)
10 x Hammer Curls (20#,20#,24#)
10 x Skull Crushers (15#, 15#,20#)
20 x weighted sit-ups (10#, 24#, 25#)

Chest, abs, traps and shouders sore today. Somehow not sore from 17.5!!! Definitely tired though,

10am with Fox and Snickers

Fitness WOD in 9:33 @105# sub matador dips.

March 26, 2017 | Unregistered CommenterChainsaw


17.5 - 12:32 RX'd
The open is OVERRRRRRR!

thrusters unbroken and steady for round 1-5, then 6/3 for rounds 6-10. these spiked my heart rate much more than I wanted them to. I know my capacity is better overall, but high rep thrusters are still just a rough movement for my lower body inefficiencies -- need to put in some more specificity here leading up to the open next year :-)

DU's were unbroken for a few rounds i think, then intentional 20/15 break. just needed to keep myself a bit calmer and under redline so i wouldn't blow up back at the barbell.

was on a good EMOM pace through three rounds, then slowed to 1:15-1:20, then things got very dark around round 6, 7, 8... flu-like feeling in my gut, walls closing in, wanting to get it over with so badly, deep pain cave. then round 9 and 10 feel so close to that finish line, but even still had to break up my DU's into two sets at the end. very few misses overall on those, thank goodness!

I ate all the carbs last night and slept a wonderful 8 hours.

Today: Performance WOD RX'd in 11:50

Figured since I was at the gym for the shoulder clinic I may as well just jump into class and move my super sore legs and triceps. Was taking it at an easy-like-sunday-morning pace and anticipated scaling MU volume if they weren't working well. happy to hit the 18 reps!

Quick singles on the barbell to move with intention.


Failure in round 2 was b/c I caught the transition really low and had zero dip strength! hahaha my triceps are fried from yesterday and my transition-into-kip is still pretty inefficient.

March 26, 2017 | Unregistered CommenterWhit H

Glad the Open is done. Need a break from Castro

17.5 - 14:37 Rx
Couple rounds unbroken then 5-4 thrusters and 25-10 or 20-15 dubs

Sunday with Ro and Snickers
PC worked up to 225 for a few. Quads feeling destroyed from yesterday.

WOD 9:45 Rx
All singles on the PCs
RMUs 4-3-2, 3-2-1, 2-1
Really enjoyed this workout. Especially since there wasn't any thrusters or double unders.

March 26, 2017 | Unregistered CommenterJames A

Sun 10am with Fox and Snickers
Worked up to 185 cleans, then...

WOD 10:43min with 21-15-9 power cleans @ 155 (Rx) and 9-6-3 ring dips.
I knew I had the power clean weight and didn't have the ring dips volume. PC started with bailed singles, but after seeing Ryan touch-and-go the Rx weight like a boss I decided to try that, and ended up doing sets of 3 touch-and-go. Dips were mostly kipping aka flailing my legs. Happy to have done the Rx weight (first time using the red plates!) and that I can actually do low volumes of ring dips, since those didn't exist at all a few months ago.

March 26, 2017 | Unregistered CommenterDaniel R

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