CrossFit South Brooklyn

Established 2007

WOD 3.26.09

Posted on

5 Rounds for time of:
5 Power Cleans, 155lbs
10 Pull-ups

Accessory Work
Rotator Cuff Prehab 1
Mobility Focus

3376796848_25dfaa42aa_b
Adductor prep before the WOD

Remember, no classes this Saturday for Dutch Lowy's Training Seminar.  We will have two L1 classes on Sunday to compensate for the exceptionally large groups we've had lately.

Here is a nice email I got recently:
David,
I was up there are trained with y’all during Thanksgiving time of last year. Anyway I wore my SBK Crossfit Shirt to a cert down here in florida last month. Everyone loved it. EVERYONE!
Just figured I would pass on the love.
Joseph Phelan

Defranco's Gym Training Montage You Tube
Defranco's Training

Comments

  1. DROMSWarm-Up: 3 Rounds of10 Wall Ball Shots, 14#’s10 Ring Rows10 Box Jumps

    Power Clean (45×5, 95×5, 135×3, 155×1)

    PC/PULL WOD 8:40Scaled up the Pull-ups by using the Rock Climber Grips. Hello Forearms!

    Otherwise felt kinda slow, took my time setting up my cleans. no bailing.

  3. modified WOD. due to ITB still. hope to be fixed tomorrow and back to normal sunday.

    dumbbell press @35lb instead of powerclean.

    pull ups. first time without the band. tough as hell, but very happy to finally do it. i was opting for the band at first until juliana busted my balls. thank you for that.forearms where screaming after second set, had to do 2’s and 1’s.

    12:07

  5. Snatch170x1x5

    Snatch Pull205x1x5

    Press190x1x5

    Squat325x1x5

    WOD as Rx’d3:21Grip was fried after 3rd round. Really wanted to break up those last set of pull-ups but Leo was yelling at me and I didn’t want to puss out.

  7. WOD @155lbs and C2B pullups: 7:03

    Fun workout, looking forward to seeing it again.

    Manged to keep all my pullups unbroken until the 4th round. Needed to do 5 and 5 in the 4th, followed by 4, 4, 2 in the 5th.

    Am still overshooting clavicle to bar and managing stomach to bar instead. Consistency and accuracy in the pullups is going to be essential in managing fatigue and reducing cycle time.

    Powercleans need work. Thank you Shane for pointing out that I’m losing contact with the bar against my legs once the bar is above my knees. Plus, it appears that I’m shorting my second pull and not recruiting enough hip drive. Still donkey kicking a number of the reps.

    Did an extra 5 powercleans and 10 C2B pullups at the end of class for the hell of it.

    Was great watching Level 1 rock this WoD — y’all did awesome!

  8. 8:12Went with 80% of my PC PR. 130lbsStoked that my pull ups came together. first round was unbroken.Took my time setting up the cleans. Thanks for watching my form Margie!When the form was good, the weight went up easy. When the form went wonky – the weight seemed heavy.

  9. WOD: 12:5080# Power cleansPull-ups – no band for first three rounds! Got about 4-5 in each of the last two rounds, but I gave into the band to finish each. Doh! Am still working on my keeping momentum with my kip, but it feels good to pull-up on my own!

    Congrats to David McG! And good work Queens…way to power thru at the end Julianna.

    Also, Rob and I are in for climbing next weekend. We can fit 3 others!

  10. 7:5980 lb pcthe first three rounds i was able to string togethersets of 3-6 on the pullups. the last two rounds were singles.

  11. 85lbs Power Cleans12:14

    Power Cleans I am pulling too fast..need to relax my arms and try not to muscle it up. Threw in some Clean deadlift complex to try to fix mid-WOD with some luck.

    Kips were almost all singles.

  12. Anne congrats!! That is a fantastic feeling, isn’t it?

    8:0372# (80% of recent 1rm)pullups were terrible. Singled a lot of them. I think my forearms were still recovering from Linda.

    Strong strong work Nicole!

  14. Gabe and I might be down for a park workout tomorrow, but I am presently having problems walking. I had to have help putting on my shoes for work this morning. Wednesday’s WOD taught me a lesson about going too heavy with poor form that I will not soon forget!

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