CrossFit South Brooklyn

Established 2007

“Barbara”

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5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely 3 minutes between each round.

Post times to comments.
compare to 6.14.08

Accessory Work
Dynamic Mobility

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Barbell warm-ups before "Grace"

A comprehensive warm-up is an essential component of any workout session.  At SBK we spend anywhere from 12-15 minutes at the beginning of each class warming up, prepping the movement patterns and talking about how to tackle the WOD.   Last Thursday before "Grace" we talked about some mechanical properties of materials and how they related to our workouts.  Can you remember why it's important to "squeeze" instead of "jerk" the bar off the floor?

Comments

  1. and don’t forget, tonight is bowling

    We have 3 lanes reserved from 9-11, so plenty of room. Bring a friend.

    Melody Lanes461 37th Street in Brooklynbetween 4th and 5th ave

  5. Good reminder Gabrus.

    Thanks to everyone in Level 2 for walking in the door and immediately pitching in to clean up the space. Really peachy.

    A gorgeous day for Major Barbara and Erik’s bday. The crowd was in it to win it! Good flow, my friends.

    Charmel, Steph, Paul et al, I so appreciated you pacing me through the final round. I’d have gotten lost in there for sure if you hadn’t been there.

    First time as RX’d:R1: 5:50 (13 pullups unbroken, PR)R2: 7:11R3: 8:40 (pullups fell apart a bit)R4: 8:04R5: 7:30

  6. Barbara as RX’d: 21:36.4Splits:Round 1 03:45.6Round 2 03:34.5Round 3 04:40.5Round 4 04:42.9Round 5 04:52.9

    Was awesome to see so many people at the Lyceum kicking ass!

    Happy Birthday Erik! Good choice for a B-Day WOD…

    Shout out to Sal and Jeremy who SMOKED this workout.

    And to Sameer who despite an unpleasant interruption post round 4, still complete round 5.

    Great post-wod brunch conversation — what a bunch of geeks we all are…

    WOD Notes:Pullups – unbroken in all 5 rounds. Now just need to go faster.Pushups – broken up after the first round into sets of 3’s and 4. Spending way too much time here. Need to get better at doing pushups.Situps – completed in each round in 4 sets of 10’s. Need to up this to two sets of 20.Squats – not a good day, had a shooting pain in my leg on the first few reps. Subsided and got the work done.

    I think the burpee challenge is started to have a negative performance impact…

    Did 66 Burpees anyway: NFT.

  7. fun with barbara– I think i’ve done this once before, but with only 3 rounds. Felt like my times for the first three may have been a bit slower. not sure, will have to check.

    3:265:097:008:00

    7:36

    did first three rounds pullups unbroken. totally fell apart on situps on the second round, could only do sets of 5. Same thing happened to me last time. I remember keeping pace with John C, then he’d pull ahead of me on situps, then I’d catch up with him by the next round of, and then he’d smoke me on the situps again.

    squats were solid. did 25/25, but 4th round sal convinced me to try to do 50 unbroken. that was a mistake. got to about 40 and had to take a breather, and then when done had to visit the porcelain god.

    pushups were fairly straightforward. sets of 10 until the end, at which point sets of 5.

  9. this went much better than I thought it would! pullups were all unbroken which is a first for me.

    1: 3:222: 3:363: 4:264: 4:395: 4:48

    total: 20:51. lost the most time on pushups/situps.

  10. Barbara as RxR1 2:23R2 2:37R3 2:50R4 3:50R5 3:45

    First time keeping everything under 4min.

    Hit the wall that 4th round but felt ok until it was all over. Then it was all dry heaves, and headaches, and rolling on the floor in pain. Barbara hates me, and I do not like her much either.

  12. Oh, and I’m curious to know why do we have to “squeeze” the weight off the floor? Does it have the same meaning like “ripping the bar apart” on the bench?

  13. That was a lot of fun, thanks for all the well wishes.

    3:224:377:137:257:2129:58

    The first two rounds were faster then my last Barbara, then it all feel apart. I think I lost a lot of time on the push-ups (and sit-ups and squats). Ended up being about 2 minutes slower. Oh well.

    Next up: Bowling

  14. First off, thanks to Margie, Shanetastic and everyone else who pitched in and got the space ready for class. About half an hour into cleaning I was seriously considering canceling classes, that would have been a big mistake.

    “Barbara”R1: 3:15R2: 4:16R3: 5:03R4: 4:58R5: 4:20R6: Pukie

    Pull-ups: Unbroken first two rounds then 15-5 for the last 3. I have a pretty long cycle kip which slows me down, but I wouldn’t want to kip any other wayPush-ups: First Round unbroken then progressively worse, 2-3 reps for the majority of it. I hate push-ups.Sit-ups/Squats: All unbroken

    Thanks to everyone who stayed after, I wouldn’t have been able to go as hard without you guys.

    Tal, Cool Video. do you know that guy?

    Jacinto, Great to see you, brother. We all need more Jacinto in our lives.

    Gabrus, your form was not terrible. It was your first time on the bands doing high rep pull-ups. You looked good.

    Andy, It has to do with increased loading rate making material (soft tissue) act more brittle and prone to fracture, plastic deformation and/or breaking. More specifically, you’re sparing your tendons and ligaments by properly positioning yourself and not going from totally passive to an aggressive pull.

    Wonderful to see so many great people going hard today.

  15. first time “Barbara”don’t know what to think about this one.. it was surreal. green band on pull ups, unbroken for 3 sets.

    R1 4.37R2 5.37R3 5.58R4 6.02R5 5.51

  16. I’ll tell you what to think about it, you killed it man! Like I told you yesterday, I can’t believe we were in the same Foundations class.

    Too spaced out by the end and forgot to write down my times, but they were over double McGrath’s. Pull ups were better, but my push ups just went away this week.

  17. 6:287:017:439:00 ?? (timer messed up)8:27

    Worse times that when I did it in July of last year, but this time I was doing kipping pull-ups on the white band rather than jumping pull-ups, and I was trying to mix in at least a few full push-ups alongside my knee push-ups. I thought it was fun, which probably meant I wasn’t pushing myself hard enough!

  18. only did 3 rounds of babs. burpee challenge is taking its toll and i had a 6 mile run in store.

    5:347:108:24

    first round i think i got about 11 unbroken pull ups and they felt pretty good. push ups were aweful from the first set of 10..

    did my 66 burpees afterwards in sets of 5 and 10.

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