CrossFit South Brooklyn

Established 2007

WOD 5.06.09

Posted on

Max Rounds in 12 Minutes of
5 Deadlifts at 1.5xBW
10 Pull-Ups

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Compare to 3.15.09

Accessory Work
Forward Rolls

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Happy Birthday Malcom and Jeremy

CFSBK Beats the Streets
This Saturday at 1:30pm, members of SBK will participate in the first annual Beat the Streets fundraiser, a special WOD benefiting Steve's Club, an affiliate in NJ with a unique mission. Steve's Club is a non-profit serving the youth of Camden, NJ, a city ranked as one of America's most dangerous.

Funds from this event will go towards securing a Box that Steve's Club can call its own. For more information, and a full description of the workout, check out this link.

So far, we have two teams: Margie and Nicole, and Jeremy and Sal.
If you are interested in participating, find a partner and email Margie@crossfitsouthbrooklyn.com before Friday.
If you aren't able to participate, please consider making a donation to Steve's Club. Make sure to mention you are affiliated with SBK and, if you'd like, which SBK member you are sponsoring.

The event will take place outside, across from the Lyceum. We'll gather upstairs at 1:15pm and take our equipment outside. Please note that we will NOT hold the event if it is raining.

It's a fun WOD for a great affiliate, so we hope you can join for the workout or just to cheer everyone on!!

Comments

  4. 1. Judging from the comments on the last time we did this, a lot of people tore up their hands. If you need gymnastics wraps I have one pair that someone could borrow or I suggest you buy some tape. We’re fresh out at the Lyceum. You can get it at any Duane Read for a couple bucks

    crossfitvirtuosity.com has a great article series on hand care

    2. Also, based on previous experiences, I changed the reps on the pull-ups from 15-10 in order to balance out the couplet.

  5. Happy birthday fellow Taurii.And by the way, I wish I could workout out with Crossfit SBK more but I have a lot of recording to do this month. See you soon!

  6. Hey we’re also doing the Beat the Streets fundraiser on Saturday at Crossfit Invictus!

    It’s looks easy on paper, but we know how that goes…I expect to be a hot mess afterwards.

    Fun fun fun!

    Cynthia in San Diego

  8. I didn’t get a chance to post yesterday, so just in case everyone is dying to know what I’ve been eating:

    6:30 -1 cup cottage cheese1 cup raspberrieshandful of nuts1 large apple

    9:30 -small handful of almonds

    12:30 -Salad — 4 balls of mozzerella- a couple of olives- some cherry tomatoes- 1/2 an egg- 4 oz of chicken breast or so

    4:00- 1 scoop protein powder- 2 eggs (hard-boiled but from the deli)- 1/2 a container of strawberries

  11. deadlift scaled down to 245pullups were NO BAND

    4 rounds and 6 pull ups. I wouldn’t have gotten that far without John

    my grip and biceps were fried.

    I love being able to do pullups, I couldn’t even do them in elementary school, I could only do a few when I was a meathead in college.

  13. Push Press115x5 125×5 120×5 120×5

    CFE Running – 4 rounds of 5 minutes, 3 min rest between rounds

    .76 miles .75 miles .76 miles .76 miles

    Could have been faster, but I’m working on my POSE

  14. Going to hit this WOD tomorrow after the 7am class. Pretty wiped after a day in the city and then 4 sessions in a row.

    Dan L, who taught you how to POSE?

  15. I would so be all about a POSE workshop at CFSBK (hint hint) ;)!

    Deadlift: 130lbsPullups: kipping4 rounds + 5 deadlifts & 2 pullups.

    Ow ow ow ow ow. Back and hands, ow.

  16. Deadlift: 275 lbs

    7 rounds + 5 deadlift + 7 pullups

    Just missed 8 rounds. The deadlifts really got heavy after a few rounds, especially the first pulls. It didn’t help that the last few rounds into sets of 3/2. Still, a fun workout.

  17. Deadlift/Pullup WoD of Grip Destruction@255lbs

    Completed 8 rounds of DL and C2B pullups

    All deadlifts unbroken.For pullups only the first round was unbroken. Went downhill after that…

    Splits:R—DL— –PU–1. 0:07.3 0:19.32. 0:13.3 0:46.33. 0:20.1 0:48.54. 0:40.5 0:52.95. 0:30.6 1:09.36. 0:47.9 1:06.27. 0:43.5 1:55.1*8. 0:39.6 0:58.8

    *Bar malfunction…

    Notes:Current body weight: 168C2B pullups need work for sequential pulls. No misses though.No hand tears. Very pleased about that.Grip remains a limiting factor.Not pleased with the deadlifting performance at all.Feel like I’m lacking intensity. Always seem to have a little gas in the tank left at the end. Need to figure out how to tap into it…

    Birthday wishes to Malcolm and Jeremy!

    Props to:Bethany and Gabrus for rocking the WOD sans band.John for rocking the L-pullups!Sal for getting 11.5 rounds of this madness.Richard for getting 8 rounds and being a great time keeper.Erik for going fraking heavy on this (275!?!), nice work!and Jack, for being filthy-50!

    G’night y’all, looking forward to next time.

  18. Great working out with you all on my birthday, I couldn’t imagine anywhere I would rather have been.

    Deadlifts scaled to 225 (Rx’d would have been 240).

    4 rounds + 5 deads + 6 pull ups.

  19. Deadlifts scaled to 125, replaced pull-ups with sets of 8 ring rows. 7 rounds + 5 deadlifts.

    Anne – impressive work, unassisted! Your kips are looking strong.

    I’d be interested in POSE training.

  22. David –

    I’d been doing Chi Running, which is very similar to POSE, since last summer. So I just watched the videos on crossfitendurance.com.

    I’ve been doing Crossfit Endurance 5-6 times a week for a couple months and it’s worked very well for me. If people are interested, I would like to start a group at least for running and cycling, maybe in the mornings a couple days a week.

    Also, there is a duathlon (run-bike-run) in Prospect Park this Sunday. A couple people had mentioned that they might be interested in starting racing at some point, and this would be a good one to check out since it’s nearby. This is my first year doing this race, but I’ve heard good things

  25. Dan- I was about to propose doing a run workout twice a week in Prospect Park, Tuesday and Friday evenings. I was waiting until I knew what was going on with my employment situation, but now that it looks like I will be employed, I am thinking mornings aren’t going to be so good for me. So I was thinking 7pm on our CFSBK rest days. Would that work for you Dan?

    yow Jeremy. 95 rounds. you are a beast-man.

    i missed the fun dl/pullups this morning, David had us do a partner wod. Fun times with Charlotte. 100 thrusters, burpees, and box jumps, 21:00-something, Charlotte did stepups, otherwise as rx’d.

  26. DL – 125#Pull-ups – kipping

    5 rounds + 9 pull-ups

    My pull-ups were pretty much one(2 at best) at a time after the first four, but I was happy to be band-free. Now I need a band-aid for my hand.

    I second Bethany…way to go Margie!!

  27. Hey All,I just noticed that Dynamic Eleiko cut the prices on the older Ironworks II and Adistar models down to $99 and $119, respectively. As of yesterday, it seemed like a fair number of sizes were still available.http://www.dynamic-eleiko.com/products/discounteq.html

    I’ve been wearing the Ironworks II for close to 3 years and they’ve held up really well, aside from some minor separation of the outsole on one shoe (from split jerking). My only complaint is that the sockliner is not removable, so they’re a bit tough to clean and, as a result, can get quite fragrant…however, mine have survived more than a few dunks in lightly chlorinated water.

  29. Completed 8 rounds, used various bands on the pullups, but I’m grateful to be back doing pullups at all. Deadlift weight was 160. Thanks Julliana for helping me keep count and with the bands.I have a question, would appreciate anyone jumping in here. I know that the ideal is to do the workout as Rx’d. I felt I should have gone quite a bit heavier on the DL’s since I just banged them out in unbroken sets each round. However, if I would have done them as rx’d, my my max rounds would probably have only been 4 -so what’s better? 8 rounds lighter, or 4 rounds at a higher weight? The workout did leave me fried.

  30. Jack – it’s all dependent on where you are at with your technique and goals. lighter and faster is just a different workout/metabolic stimulus. Ultimately, dialing in your technique comes first, particularly with heavy metcons, since you risk a greater chance of injury.

    There isn’t really a right or wrong. Experiment, ask advice, change it up. Maybe go heavier the next time this comes up. As you said, you still had your butt kicked, so you got plenty of work done.

  31. Fun working with Sameer this morning. We got 21:34. I think air squats might be a better sub for box jumps?

    I would be TOTALLY into a Pose workshop…also, my husband Nick (some of you have met him–he is shirking CF because of residual burnout from years of Olympic-level rowing training, but he has come to watch a couple times) would like to start a barefoot running group (he is tired of being yelled at by other runners in the park). I think mornings are preferred, though.

  32. Any good tricks for dealing with sore back muscles when you have a desk job and HAVE to sit for 8 hours? I’m really feeling the deadlifts – which is great cause then I’ll get stronger – but it’s pretty miserable in terms of this enforced sitting cubicle environment.

  33. Crossfit and desk jobs are never a happy marriage. Lucky for me today I have mostly standing tasks, but were I tethered to my desk I’d take pains to use a correct yet relaxed seating position and to take breaks to stand up/move around for 10 minutes minimum every hour. Oh and a nice walk at lunch!

    If things are really bad sometimes I’ll go find a conference room and do stretches.

  34. Laurel,There was a good discussion on desk jobs/back pain here:http://performancemenu.com/forum/showthread.php?t=1878

    I had nagging pain for a number of years. Basically, what’s worked great for me is the following:

    -Getting a new height-adjustable chair and adjusting it to the LOWEST possible setting so that I never have to hunch over to type or look at the screen.

    -Spending as much time as possible outside of the office (or the gym) NOT sitting or standing…at home I read, draw, surf the internet on the floor, lying on my stomach.

    -Stretching every day, particularly the hamstrings, as mine get pretty tight.

    -Doing quality exercises (squats, pulls, etc) and gaining/maintaining a greater awareness of my posture.

  37. Yoon – Awesome pricing on those weightlifting shoes! Good find.

    Jack – technique and remaining injury free is the goal. I think you did it just right last night at the weight you chose. I’m curious how heavy you’d choose to go now.

    Dan L, Sameer, and Charlotte – I’m interested in bare foot running, CFE, and whatever else we can think of.

  40. 7 rounds + 5 DLDL @ 150 – trying to concentrate on form. Curious… my form seemed to get better as I got more fatigued. Back was hurting but not near as much as last DL’sPullups were no band kipping. Feeling much better with the kipping.

    I am so impressed with this entire group of folks, you are all a great inspiration.

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