CrossFit South Brooklyn

Established 2007

WOD 7.14.08

Posted on

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Skill work:
Clean Technique

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Stephanie Representing SBK at her Tri

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Our shirts are aerodynamic, i swear.

Comments

  1. Hello All,

    I really excited this was my third day in a row !! I can’t believe I survived. Thanks to all the trainers for the encouragement.

    WOD

    400 meter run, 50 SQ in 18:22 min.

  2. WOD-4 sets of 400m run & 50 squatsTime 15:05Thanks to David and Shane for showing me those hamstring stretches. My legs are feeling alot looser after my workouts.

  4. First day and definitely will be seeing more of me! Thanks everyone. You were great.

    WODFour rounds for time of:Run 400 meters50 SquatsTime 20:54..I will beat it!

  5. oh, also…

    anyone still interested in grabbing a drink and some guac from maria’s after class on wednesday? its right on the corner of union and 4th

  6. 16:33

    I was pleased to see that I’ve conveyed how much I hate running by the amount of people who were surprised that I actually showed up for this one. This is indicative of good communication skills.

    After class I did a rather drained half-Angie (which isn’t really like Angie at all: 50 reps of pull-ups, push-ups, sit-ups, squats): 12:23

    then I ate a big old burrito… and it was good

  7. About how many times around the Lyceum block (or any other measurement easily explained, like the park?) would 400 meters be?

    I’m a bit slammed with work this week, need try to squeeze in some WODin'[woddin’?] on my own. See everyone Saturday…

  8. hill,

    check out http://www.mapmyrun.com and you can put in any points to see how long you have to go. 400m = .25 mile.

    today we ran from the lyceum to 3rd street, then stopped for squats, ran back, squats, ran to baltic, squats, ran back, squats

    hope that helps 🙂

  10. Again, a lot harder than it looks on paper.

    13:17 barefoot

    I do like the barefoot running though; I think its time for me to invest in some vibram five fingers…

  11. 14:25 for me.

    I was feeling super sluggish today… the runs in particular felt so damned hard, like I was hitting that wall. Last time I did this WOD my time was 13:55, but I believe we did not run a true 400m.

    Anyway, glad you sucked it up Erik. Doing the shit you hate is what makes you hardcore ; )

  12. 15:21

    That was as great wod, hitting two of the things I really would like to see improve, especially high rep squats.

    I’m down for wednesday, I love the guac there.

  14. WOD

    18:45

    The only parts of yesterday’s WOD that I didn’t like were the running and all the squats.

    Thanks to everyone in the 6PM class, you helped me get through it.

    I’ll try to make it tomorrow.

  15. sleep:9 glorious hours

    breakfast:omelet w/ broccoli and some cheddarfresh fruit smoothie w/ plain yogurt, blueberries, raspberries and a peachiced coffee black

    (reintroduced dairy – its nice to have it back!)

    wod:n/a – rest day wooo hooo!

  16. Steph I’m in for tomorrow.

    breakfast: oikos greek yogurt (0% fat I won’t lie) mixed with tablespoon of chia seed mix, .5 tblspn flaxseeds, couple of raspberries

  17. Did CFT last night.

    Press: 135 (PR)Squat: 215DL: 295 (PR)CFT: 645

    Could’ve gone for 300 on DL but it just didn’t feel right and didn’t want to tweak. Almost there and in my sights. Press is 20 lb gain from two months ago. Felt nervous about squats; hard in a crowded gym but feel like I should be banging out much more than I’m currently able to. Something to work on….

  18. Today in Prospect Park:4 rounds for time:400m run50 squats

    12:47

    Really pushed at the end to keep it under 13min. Beat my last time on this by 50sec.

  19. Sleep: 11 HoursBFast: None yet.. cooking some beef now and broccoli now.

    I am down for Maria’s after Wed. 7pm class.

    Really happy to see the 6pm classes picking up. For a while we only had an average of 1-3 people showing up but they’ve been consistently just as large if not large than the 7pm class.

    Although almost no one seemed excited for this WOD everyone did a great job. A WOD in paper and in practice are two very different things. It was a lot of fun for me to trail the two classes on all the runs, some new scenery with this path. It’s almost exactly 400m AND you get to dodge cars! What could be more functional??

    I’m with Adam, barefoot running is great. May look into some 5 fingers just for runs.

  20. Also-

    What is the proper storage procedure for Avocado? It seems that if i refrigerate it they Never ripen but if i leave them out they’re bad within :35 seconds.

    I’ve thrown out more avocados than i care to think about.

  21. David – if you buy the avocado green and hard, let it sit out on the counter utnil it turns brown and soft enough that when you press into it, it gives a little bit. Not too mushy so that the identation stays. Cut it in half length-wise and if you only eat half, use the empty half as a top for the other half (keep the pit intact) and then store in the fridge.

  22. Regarding Avocadoes: When making guacamole, keep the pits IN the their. Keeps it from turning brown much, much longer.

    Bask in my wisdom.

    I’m going to try and make it tomorrow for some belated bday celebration.

    And we have ANOTHER birthday tomorrow.

  23. the “leave the pits in” trick actually works. i saw people doing it in mexico and I’ve never dealt with brown quac again since

  24. I did the “noobie” WOC — I believe it was (but i might have been hallucination from the exhaustion):

    625 meters run25 Squats625 meters run

    time: 9:22

    bit sore today, not as bad as last week

  25. Dave, a little late with the guac reply, sorry. Storing green avacados in a brown paper bag will ripen them faster. Also no worries if you cut them too early. Use a blender to mash em up and add fresh lemon / lime juice as it is a natural preservative. Will last longer in the fridge.

  26. Funny you’re asking about the avacado. I bought one on Sunday and it was perfectly green, no brown spots at all. I am looking at it right now and it is almost all brown and super soft. Mind you, I am trying to “like” avacado. I don’t seem to mind it as guac, but that leads to a bag of tortilla chips, and then some beers….next thing you know I’m in a Mariachi band on the N train.

    also david, I know you are not a doctor, but any suggestions for how to deal with my bum knee i told you about yesterday. Bending it today is out of the question.

  29. refrigeration does weird things to avocados in my experience, I usually buy in small quantities and eat ’em when ripe. I’ve had better luck letting them ripen, then mashing and refrigerating, than sticking the whole thing in the fridge, which seems to make them either tough or not really ripen evenly.

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