For Time…
3 Rounds for Time:
15 Lateral Burpees Over-the-Bar
9 Deadlifts 155/105
6 Thrusters 155/105
10 minute cap. Rest until the 15 minute mark, then complete…
5 Rounds for Time:
270m Run
5 Bar Muscle-Ups
The barbell weight should be light for the Deadlifts and pretty heavy and challenging for the Yhrusters. For the run/Bar Muscle-Up couplet, push the pace on the runs. If you can get through the full volume of Bar Muscle-Ups without large rests or lots of misses, then go for it. If not, then scale some volume or perform jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups instead.
Post time and Rx to comments.
Sunday, October 29th: CRASH-Bs Kick-Off Meeting with Coach Nick
Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Olympian Coach Nick will prepare participants in the months leading up to race day, which is February 25th, in Boston. Come to Coach Nick’s kick-off meeting at 12:15 on Sunday, October 29th in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.
Here’s some basic info:
- The events at CRASH-Bs are individual
- You don’t have to be a CFSBK member to participate—so tell your non-SBK friends! (If you have any!)
- The group will get together for three technique clinics (each of which will conclude with a workout) and three or four races
- Participants will do the workouts on their own
- Nick will provide programming and support—including video analysis of your technique—throughout the program
- Anyone can join—there is no minimum performance requirement
At the kick-off meeting, Coach Nick will explain the program in detail.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.
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Yesterday’s Results Board: Rest Day
Handstand Training: Fun Progressions to Build Stability and Strength Girls Gone Strong
How Strength Training Can Prevent Running Injuries NBC News
Team Metcon
In teams of 3, alternate full rounds to complete 6 rounds each (18 total) for time of:
200m Run
15 Wall Balls 20/10, 14/9
10 Deadlifts 225/155
The Deadlift should be a medium weight for you. The goal is to complete the triplet fast and unbroken on each round.
Post time, Rx, and partner to comments.
TODAY: The Subway Series at CFSBK
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The 3rd event of the year will take place right here at CFSBK. The action kicks off today at 12pm.
As a result, we’ll be running on a modified schedule today.Morning classes will run on the usual schedule, but everything from 11am onward is cancelled (i.e., 10am classes are the last of the day). Come for group class or Short Circuit in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!
Also, please note that the Brooklyn Rock’n’Roll Run is happening nearby today, which may result in street and subway closures. Give yourself extra time to get to the gym!
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Yesterday’s Results Board: Rest Day
Strength Is Money in the Bank Starting Strength
Have We Been Building Chairs all Wrong? Smithsonian