CrossFit South Brooklyn

Established 2007

Open Workout 16.5

Posted on

Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar-Facing Burpees

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 Thrusters, then 21 Burpees, jumping over the barbell for each rep of the Burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

If you do not use standard-sized bumper plates on the barbell, you will also need a second barbell set with standard plates to jump over for the burpees, unless you are Scaled Masters. Scaled Masters will be permitted to jump over an empty barbell on the Burpees.

Post times to comments.

Exactly one year ago: Steph M. at the top of a Thruster in Open Workout 15.5. Good luck to everyone doing 16.5 today!

Supergirl Documentary Kickstarter Campaign

Brooklyn-based filmmaker Jessie Auritt is making a docmentary called Supergirl, the coming of age story of an 11-year-old Orthodox Jewish girl who is a world record holding powerlifter. She lives in northern New Jersey and first broke the world record at 9 years old and again at 10 – squatting 215 lbs in the 97 lbs weight class! 

Since she began lifting competitively at the age of eight, under the coaching of her father, Naomi “Supergirl” Kutin has consistently shocked spectators and lifters alike, lifting close to three times her bodyweight and breaking one record after another. Nicknamed “Supergirl” by her parents, she has become an international media sensation, appearing on multiple television shows and amassing thousands of fans on social media. Here’s the film’s website, where you can learn more about it: http://www.supergirldoc.com/

The Supergirl team is currently running a Kickstarter campaign to raise the funds they need to finish the film. They need to reach their goal of $35,000 by next week in order to finish the film, so in the spirit of our own Iron Maidens Raw Open, let’s help them get there!
_____________________
Yesterday’s Whiteboard: Rest Day
Nicole Carroll’s Tips for 16.5 CrossFit

Rest Day

Posted on

Ben L. Overhead Squats as the Big Ass Fan sits idle (for now) | Photo by Thomas H.

This Week at CFSBK in Review

What time is it? REVIEW TIME!

1. We’ll be running on our normal schedule this Easter weekend. Nothing is cancelled!

2. Interested in food entrepreneurism, sustainability and investing? Coach Margie is working on a conference called Food + Enterprise, and they’re looking for some workshare volunteers. The Food + Enterprise Summit is happening April 8&9 at the old Pfizer building in Bushwick, now devoted to cultivating some of the best artisanal food makers in NYC. If you’d like to attend, and are willing to help out, check out this link to the workshare track for a drastically reduced ticket price.

3. Our top marathoner Nishi U. filled us in on how CrossFit and her marathon training complement each other. Read all about it!

4. In this week’s “Better Know a Member,” we learned all about soon-to-be attorney, Yoda fan, and beloved CFSBKer Meredith R. She has some excellent advice for Crossfitters. Lift you must!

5. We also caught up with news and notes from your fellow gym-goers. Have you downloaded Chris Y.‘s app Knoto yet? Do it now so you can say you knew about it before it was cool!

6. Big things are happening in the CFSBK Open Intramural Team Competition! What are those things? All we can tell you is that they’re big and they’re happening and you can click here to find out about them.

_____________________
Yesterday’s Whiteboard: Run/Power Clean
How “Anxious Reappraisal” Can Turn Anxiety into Success The Atlantic
The Strange Tale of Echo, The Parrot Who Saw Too Much Digg

WOD 3.24.16

Posted on

Run/Power Clean

Every 5 Minutes for 6 total rounds (30 minutes):
In 3 minutes…

270m Run
Max Power Cleans at 205/135
Rest 2 minutes

Today’s intent is for you to handle a heavy load under duress. Keep this in mind when scaling. Most people will have between 60 and 90 seconds left to perform the Power Cleans, so the average should be between 5 and 10 reps. This is a running day! Only scale to rowing if you have an injury that prevents you from running.

Post times and Rx to comments.

How much ya bench, Jake? | Photo by Thomas H.

  • Schedule note: We’ll be operating on our normal schedule this Easter Sunday. Hop your way over and do some fitness!

CFSBK Open Intramural Team Competition: Week 4

Week 4 of the Open Intramural Team Competiton was a lot like Mike Tyson and Evander Holyfield’s 1997 fight for the WBA Heavyweight Championship. Remember that one? It’s the one where Tyson bit Holyfield’s ear off. After The Little Lebowski Urban Achievers landed a devestating 15-point punch to tie things up last week, Your Pace or Mine? responded by coming out in the 4th round and biting the Urban Achievers’ collective ear off. Wait, no. That happened in the 3rd round. And wait, no. Tyson was losing. Ok, look, forget about all of this. Just watch out for your ears.

Anyway, the point is that Your Pace or Mine? reclaimed 1st place this week with another 19-point performance, setting up a major showdown in Open Workout 16.5, the last of the competition. Who’s going to win? I don’t know, but you can head to your favorite offshore betting website to see the latest odds.

In other news, All Castro Oiled Up maintained their grip on 3rd place, which is impressive considering how oiled up they all are. But they need to watch their backs for the 4th place Sore Winners in the final week. Blue Steel squeaked back into 5th place (Dave Fung literally squeaked—it was adorable), leaving It’s My Open in last place but not by much.

In the end, we’re all winners because we’re all members of CrossFit South Brooklyn, a good reason to keep your membership forever.

Current Ranking – Team – Overall Average (Week 4 Points)

1. Your Pace or Mine?: 21 (19)

2. The Little Lebowski Urban Achievers: 22 (24)

3. All Castro Oiled Up: 25 (25)

4. Sore Winners: 29 (26)

5. Blue Steel: 31 (29)

6. It’s My Open and I’ll WOD If I Want To: 32 (32)

________________
Yesterday’s Whiteboard: Bench Press | “Cindy Row Your Boat”
5 Tips for Going Upside Down Yoga Journal

Bench Press | “Cindy Row Your Boat” (LFPB Capacity Test)

Posted on

Bench Press

Performance
Bench Press
1-1-1 @ 85%+

Warm up and make 3 singles at 85% or better of your 1RM. If it’s feeling great, then go for a new 1RM. If not, hang back a bit and make three heavy reps.

Fitness
Bench Press
5-5-5

Find a heavy 5-rep Bench Press. You should feel like you can do 2-3 more at your heaviest weight. No failing.

Post loads to comments.

_____________________

“Cindy Row Your Boat” | LFPB Capacity Test

AMRAP 10 minutes:
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats

Rest 2 minutes, then:

AMRAP 3 minutes:
Max Calories Rowed

Sub Ring Rows or Banded Pull-Ups as appropriate.

Post rounds, reps, and Rx to comments.

Snickers showing off her levitation skills during 16.4 | Photo by Thomas H. 

News and Notes from CFSBK Members

We love the crew of brainiacs and all-round talented people who help make the gym a special place. Here are just a few recent news items about CFSBKers:

  • For the past two years Chris Y. has been working exclusively with a very small (now Vitamin D deficient) team on a considerably hardcore piece of software. It’s been one of the most difficult and challenging experiences he’s had as a designer. And now he’d like to introduce Knoto! An app that uses face recognition to make sending photos fast, simple and easy: from organizing photos by person to seamless AutoSending (and everything in between). Do you keep forgetting to send those group selfies? Send them as soon as you take them. Do your folks want more pics of your kids? Share every moment with them as it happens. Do you just want more photos of yourself? Get every one, every time, in real time. Knoto – photos that know where to go. It’s free and available now in the App Store. Let’s all congratulate Chris and start using Knoto!
  • Gerry M. riffed on the latest doings in the presidential race for The New York Times Closeup on NY1 News (starting at 25 minutes into the program). Well done, Gerry!
  • Packer is looking for people to join him in forming a team for a Ragnar Trail race. Follow the link for details, but the way it works is: everyone runs three times, a different trail each time; in between, you’re camping out, hanging out with friends, making new friends, and enjoying time outside the city in a beautiful spot. He’s considering two races: 1) Wawayanda Lake (Sept 30 – Oct 1, about 50 miles from NYC) or 2 ) Big Bear Lake, West Virginia, (Aug 12 – 13). E-mail him at David [dot] Packer [at] gmail [dot] com to let him know you’re interested!

Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.

Open Leaderboards

Wondering how you stacked up against your fellow CFSBKers in 16.4? Well, here are a whole bunch of leaderboards!

(NOTE: There are technically a few divisions between 45 and 60; however, in the latter two, we only had a couple of competitors in each division. We combined everyone 45+ to make it easier to view.)

_____________________
Yesterday’s Whiteboard: Rest Day
Feminine Muscularity: Reshaping The Cultural Understanding of Beauty Huffington Post
Potential: How Women in CrossFit Are Transforming the Definitions of Strength and Femininity CrossFit

Rest Day

Posted on

“Small You Are. Lift You Must,” says Meredith’s shirt. Small she is and lift she does. Read on to learn more about Meredith, aka “Megadeath”

Better Know A Memeber: Meredith Riley

Welcome back to a newish feature on the CFSBK blog, Better Know a Member! (The name is a play on an old Stephen Colbert segment, Better Know a District.) You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll be profiling members from across the CFSBK community. In our previous installment, we introduced you to Frank H. Today it’s time to meet Meredith R.!

Name (and any nicknames): Meredith, Mer, Mer Bear, and (very occasionally) Megadeath

Where were you born and where did you grow up? Born and raised in Patchogue, NY. (Coincidentally, same home town as the one and only Murph, though our high school was not named for him back then.) My Mom’s family is all from South Brooklyn, though, so this feels more like home than any other place I’ve lived. 

Since college, those other places include Massachusetts, DC, NYC, the UK, Hong Kong, and Shanghai.

How long have you been CrossFitting, and how did you arrive at CFSBK? About a year-and-a-half. As a long-time runner, I’d been getting strength and cross-training through a neighborhood bootcamp class until it went defunct while I was abroad for a summer interning at the UN in Geneva. Another student there mentioned she was going to try out crossfit, and I was curious. A friend had been going to CFSBK and a few bootcampers had defected there, so I decided to tag along for the month. This other student neglected to mention that she’d been an officer in the Australian army while earning her first law degree (that was a material fact, Abby!), but we both survived. Then I signed myself up here and never looked back.   

   

What are you up to when you’re not at 597 Degraw Street? Mostly law school. It’s pretty time-consuming. (But within that, I’ve been co-chair of Law Women, was in our global justice clinic, and am on the board of the international law journal and the student bar association.)

What’s the first movie you ever loved? Going to have to be cliche here and say Star Wars. See photo above.

You have friends or family coming to visit from out of town. What  do you take them to do in NYC? Totally depends on the person, occasion, and season. It’s a great big wonderful city out there

Favorite and least favorite lifts: Favorite: Clean and Jerks, because they’re fun. Also Deadlifts, because they’re useful. Least favorite: Snatches. I can’t tell you how long I avoided Dnatch day

Any advice for new CFSBKers? Yes. First, everything will be weird and you will regularly feel like you have no idea what you’re doing and occasionally wonder why you’re doing it. That’s good. When I started Foundations, I had never touched a barbell before in my life. My whole fitness identity was wrapped up in being a runner/rower/hiker/climber/outdoors things/cardio person, not a beefy meathead who just lifted things up and put them back down. The idea of lifting seemed so absurd that when it came time to actually pick the barbell up, I laughed. Out loud. In front of lots of other people. Then I remembered that that was actually what I was there for, and picked the goddamn thing up and put it back down. It’s so strange to think about that now, because I’ve done that thousands of times and have come to genuinely love that bar. It seemed so weird and now it’s one of my favorite things in the world. So, sometimes things will seem absurd. Sometimes they are (Handstands? Handstands plus Push-Ups? HANDSTAND PUSH-UPS????). Just go with it. Trust your coaches, trust yourself, and it’ll all work out.
Second, don’t ever beat yourself up about things not going as planned. Figure out what went wrong, what you can do to improve on it, and have a plan for how you’re going to implement that in the next workout. Return to the beginning of this paragraph if things do not go according to plan.

 
Third, compare yourself to others only to better yourself, not to feel better about yourself. Nor feel worse about yourself? Everyone has their own path and neither one of those things are useful.

And last, I still consider myself “new.” Not only because my numbers are itty bitty and I still can’t properly string Double-Unders together, but because there is always more to improve on, more to learn, more to get better at, and different ways to get stronger. That’s the point. So: play the long game. This stuff only works if you’re in it for the long haul. 

×