CrossFit South Brooklyn

Established 2007

WOD 12.04.08

Posted on

Five rounds for time of*:

40 pound dumbbell, walking lunge, 16 alternating steps

40 pound dumbbell, swing, 20 reps

Post time to comments.
*WOD modified due to lack of 50lb Dumbbells.

Accessory work
Alternate the following two tasks, 3 rounds:
L-Sit max hold
500m Row

Mobility Wk3

IMG_3777
Anne, Rob and Fran.

CrossFit Hoboken Winter Challenge Updates:
Affiliates are limited to one team of 6 athletes
Teams must RSVP by Dec. 9th or lose their slot
Athletes are encouraged to donate 5$ each for the trophies and food that went into setting up the event.
Click here for more Info

Well, for Three Years, Every Bite Organic NY Times
Is CrossFit Functional? Spark Sport Conditioning
Strength Standards for Women Gubernatrix >CFNYC

Comments

  2. “10 steps total. 1 dumbbell for lunging. Same single dumbbell for swinging. Carry for lunging as comfortable/able.” -Coach

    If your technique is still a little funky on the rower then use these 500’s as low intensity practice.

    Have Fun, Everyone.

  3. Just read about the Hoboken Challenge.I am willing to put my name down as an alternate if we need to fill out the team. Have two events the night before, but can curb consumption for the team.

    Brian

  7. The word for today is WONKY.

    After Fran yesterday, legs were wonkyDuring WOD today – legs were wonkyThen at fatigue – form went wonky

    Rx – 10:03

    Going to feel this one tomorrow.

  10. did my own version4 rounds16 box jumps20 swings w/ 30# db.

    box jumps got very fatiguingswings got very heavy8:35

    3 rounds L-sits & 500m rowing10s, 25s, 31s1:51.2, 1:51.2, 1:51.9

    couldn’t believe i stayed that consistant with the rowing!

    going home today, checking out crossfit goshen and will represent SBK!

  12. hey everyone – just trying to get some numbers for the hoboken challenge together to see what the team is looking like – and if we have enough people for 2 teams!

    right now these people mentioned participating:

    dan rerikmargiebrandysameercharmelsteph (if knee won’t be an issue)brian (was a maybe)rob (if in town)

    thats 6 definites, possibly 3 more

    andy and cynthia wanted to go to watch.

    any other takers? deadline to register is tuesday.

  13. 8:24 with 30# DB

    Row/L-sitR1: 2:20/20secR2: 2:15/23secR3: 2:16/25sec

    Thanks, Leo, for working with me on the rower, even if I couldn’t quite incorporate your tips yet. But the second two rows did feel more efficient.

    Happy belated birthday Sameer!!

  14. I wasn’t feeling too hot last night and that totally came through in this wod. 10:14 w/ 20# dumbell. My IT band is totally acting up so keeping my knee tracking over my foot was unusually hard. back to the foam roller and theraband.

    Row/L-sitsR1: 2:20/32secr2: 2:22/43secr3: 2:22/46seci gotta move the L sits to the bike racks until i have the core strength to keep my legs outstretched… they’re just too dang long to fit under me on the paralettes.

    i would love to be a part of the cheering section for the hoboken challenge, if there is still room.

  15. Steph,

    I volunteered to drive, go watch and help eat the buffet. Not compete. Unless of course one of the challenges is eating pie or cookies. Then I am in.

    So we are down to 2 possibles.

  16. Adventure racing anyone?Here’s another opportunity to see if this crossfit stuff is working for you. Saturday, December 13th, individual or teams of two.

    http://www.nyara.org/nyara_races/2008/mn_race_hikeathon.php

    Each individual must carry 10% of his or her body weight -This DOES NOT include food or water (your pack must be 10% and then you add the chosen amount of food and water)

    Anne and I will be doing the 5 mile version. I haven’t run a step in months so it should be interesting.

    I don’t have any other info than what is on the website but email me and let me know if you are interested. Rmaldon240@gmail.com

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