CrossFit South Brooklyn

Established 2007

“The Bear”

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7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds
Rest between rounds as needed.

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"Bear" Demo CrossFit

Accessory work
Mobility Week 1: Spinal Flossing
Foam Roll

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Shane takes Steve through the American Swing
Happy Birthday, Shane!!

Comments

  2. Just wanted to thank everyone for the happy birthday wishes this evening. I love you all and couldn’t ask for a better group of friends and training partners.

    Tremendous stuff by everyone tonight.

    And to Grant, Jenna, Sol, David M & Nicole thank you so much for giving me the gift of kipping pull-ups!

    I did an hour’s worth of Kettlebell tricks at work today. My favorite being Kettlebell bench press. Yep, putting the KBs on the bar instead of plates. Takes a ridiculous amount of stability.

    Final trick of the night 29 straight kipping pull-ups. Barely made that last one but I should have shot for one to grow on.

    Thank you all again for everything you’ve given me over the last 9 months. Looking forward to another great year.

  3. R1 95R2 115R3 135R4 145x4R5 145X4

    Grip was the limiting factor, just couldn’t control the damn bar after the 4th set on the last two rounds.

    Was pretty cool to see that many kipping pull-ups going off in the background while doing this.

  5. r1-65, r2-70, r3-75, r4-80, r5-85

    still green at a lot of these movements, putting them one after the other was a challenge. good stuff though.

    the mobility session was great also. looking forward to more of them.

    happy birthday shane and thanks for the continued kipping pull up tutorials.

  6. okay so i was a little confused with the wod but i got it together after the 1st round. 52-62-52, 53.5, 53.5. This was challenging on the grip. Lots of fun!

    Happy Birthday SHANE!!

    see ya manana,Jewels

  7. R1 65; R2 67; R3 70; R4 72

    Jazz prevented me from going for 74 or 75 in R5. Would have been interesting to see if I could do it. This was definitely tough on grip. And the brain too. But I liked it lots.

    I loved seeing so many people on the barbells, especially level 1. Excellent energy.

    Congrats to all the new kippers!!!

    And one last Happy Bday to Shane. You are an incredibly encouraging force at SBK. And you’re easy on the eyes too. love ya!

  8. This was my most favorite wod to date. I was pretty pumped for it before i walked in the joint cause it seemed like it had good energy. and it did. stringing it together, like david m said, was a big challenge. i kept the weight low because i wanted to work on the form (thanks, margie.)R1 35, R2 40, R3 40, R4 45, R5 45.

    and thanks, birthday boy, for all the kipping help. i don’t think i even would have tried them had it not been your birthday and you were telling me to try. and it was a blast. i’m setting a goal that when you turn 30, i can do the 30 kips with you.

  10. was awesome watching everyone tackle this wod. i look forward to doing it, hopefully soon.

    push press5-5-5-5-5

    65-70-75-80-82

    had never done a 5×5 so this was fun. last time i push pressed i couldn’t even get 80 up for 3, so i was pretty happy.

    see you all saturday.

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