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Accessory work
3 Rounds of:
Windmill, 15 Reps each side
30 Overhead Sit-Ups
15 Russian Twists
Foam Roll!
Sal runs a mile
Jeremy Front Squats 50%BW for 30 reps
David SDHPs 135lb
(Check out the SBK Scrapbook for more pics)
The day consisted of two events:
Hopper 1:
"The Crippler"
30 Front Squats @ 50% BW
Run 1 Mile
Hopper 2:
10 Burpees
135lb SDHP, 5 Reps
25 Double Unders
20 Burpees
135lb SDHP, 5 Reps
25 Double Unders
30 Burpees
135lb SDHP, 5 Reps
25 Double Unders
20 Burpees
135lb SDHP, 5 Reps
25 Double Unders
10 Burpees
135lb SDHP, 5 Reps
25 Double Unders
Needless to say SBK represented well at the event. Sal had an amazing showing and took 2nd place overall. His time on the first WOD was 7:27 and 9:11 on the second for a total time of 16:38. The entire event was a great time where we got to make new friends, compete against them and then enjoy a Zone Friendly catered lunch and dinner. I strongly encourage everyone to come out to CrossFit events when they come up, they're always a lot of fun and a great way to gauge your fitness against a wider pool of athletes.
That was a lot of fun.
WOD 1: 8:50While 30 FSQs @ 75lbs isn’t too bad, the second you drop the bar to run you realize your legs have been left behind with the bar. It was funny to see everyone do the “straight leg shuffle” when they started their run. Overall this one really sucked, i was hesitant to run because it’s one of the last things that still aggravates my ankle but i didn’t go all the way out there to sit on the sidelines. Definitely a WOD that looks easier on paper than in practice.
WOD 2: 14:58I really liked this one. The double unders slowed my down the most since i can’t string them together yet, beyond that the rest of it was hard but very enjoyable.oh- we had to use one of those Staples “That was easy” buttons for our burpees which i wasn’t crazy about but actually didn’t get in the way too much.
congrats, sal, david & jeremy! great showing.
and thanks to jacinto for some serious coaching yesterday morning…
awesome work guys! congrats on 2nd place, sal!!
7:28 Row
Legs are still fried from yesterday, I feel like I’m going to be walking funny well into this week.
Awesome stuff David Jeremy and Sal. Way to represent CFSBK.
I did the WOD today at EquinoxWarm-up:Row 1K (NOT a good idea before today’s WOD)DROMSCFWU-10 reps x 3 (samson, squats, push-ups, pull-ups)
WODRow 2k7:19I totally fucked this up by coming out of the gate WAY too hard and ended up gassing big time. I literally stopped rowing 4 times during the workout. I need to learn the pacing of longer rows. And also just work on my 500s. Maybe doing that 500m/1min rest repeat. Technique pulled me through.
Accessory WorkWindmills-16kgSit-ups-45# plateRussian Twists-45#
I had to break all of the sets up into manageable chunks. This took me a while. I was a little wonky w/ my windmills. Fun stuff nonetheless.
7:38 row. shane, that is a damn solid time, can’t believe you got that and stopped multiple times!
2k row 7:14windmills 25#russian twists 35#situps 25# plate
Awesome job David, Sal and Jeremy!
I’ll be out this week on a business trip to Mexico City. Let’s see if the hotel gym has anything useful.
Congrats Sal!! I am completely awed by those times… how was that even possible?
Great to hear that our brown-haired boys represented well.
I just woke up from a 12 hour night of sleep after my weekend on the farm. It was a really interesting and exciting weekend – I am so happy I went.
Speed ropes have been ordered. For Shannon, Matt D., Bethany, Jamaal, Adam and Jenna. All 9′ ropes.
With shipping/tx = $5.85 per person
Will post when they arrive and leave them with David for you to pick up.Thanks,Cynthia
Nice work CF Brooklyn! You guys definitely represented well at the Hopper. Glad to meet those of you that I could, and mad props to Sal for taking down the Crippler and the 2nd WOD with ease. Hope to see you heads again soon!
-NormCrossFit Fairfax