CrossFit South Brooklyn

Established 2007

Modified “Hansen”

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Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Abmat sit-ups

72°F, 62% Humidity
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Accessory Work
Mobility

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Jeremy takes WOD 5.10.09 to the streets

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  2. Yea Im late I just saw the place…Now Im hype!

    They had an open house or something yesterday–did anyone go?

    If so share to give an update?

  4. Modified Hansen. scaled due to a tweaked back.5 rounds of1.5 pood KB swings x30Box Jumps x301 min plank

    27:13

    crazy, awesome WOD. was pissed i couldn’t do it rx’d

    mad props to gabrus for pushing through.

  6. Hansen – SBK re-RX’d: 30:33(2pood, burpees, abmat situps)1st round managed all unbroken KB swingsSitups were unbroken throughout.Burpees sucked.

    Warm up: 75 sequential doubleunders — I will get to 100+

    Specifics:Round 1KB Swings: 30Burpees: 20/10Situps: 30

    Round 2KB Swings: 20/10Burpees: 5/5/5/5/5/5Situps: 30

    Round 3KB Swings: 15/15Burpees: 5/5/5/5/5/5Situps: 30

    Round 4KB Swings: 10/10/10Burpees: 5/5/5/5/5/5Situps: 30

    Round 5KB Swings: 20/10Burpees: 1×15, then 3x5Situps: 30

    Thanks for all the encouragement! Wouldn’t have finished the burpees nearly as fast if it wasn’t for the help.

    Enjoyed the modified Hansen, but would not be able to do this GHD style without serious injury and it taking over an hour.

  7. Damn you Laurel, Josh, Malcolm, David *shakes fist*

    So after I left I went on a journey to get chocolate milk. None of the bodegas around had the goods–so I had to walk up to 5th Ave where I found 2 Bottles at the Associated!!!

    Thats the good news. The bad news is that I then spent over an hour wandering the street fair and spending money I shouldnt have. :(At least I didnt fall into the temptation of eating the Mozzarepas or Corn on the cob.

    After all that Im gonna have to rub it in a bit:http://farm4.static.flickr.com/3565/3539137065_82aaa257bb.jpg?v=0As you can see i already drank half a bottle.—————————–Anyhow onto the workout. I havent felt that worked since HS basketball. I logged on this morning saw the workout and was both excited and reluctant.

    David started me out on burpees and after 3 burpees I knew it was gonna be a long workout.

    1st set scaled down to 20 at 1 pood.2nd set same.3rd set same4th set dropped to the 12kg kb.5th repeated 4th set.

    Anyhow finished it all in 27:30—————————–Still want to work on my kb form and really opening my hips (thanks for the tips Leo). Today was my 1st day on kbs since foundations.

    btw did jack order the KBs yet?

    After the workout I jumped some rope, I was able to complete 10 double unders! Even though I cant string anything together–3 weeks ago I wasnt even close to getting 1 double. yay crossfit!

  8. Hansen – 20k KBFirst round 30, next four rounds modified to 2027:40I now add burpees to my “hate” list. As soon as I was done with my first round of 30 I knew I had to scale it back.KB and situps unbroken.

  9. Scaled to 20 repsUsed 1 pood for swings1st set unbroken – rest 10/10burpees mostly in sets of 5ssitups unbroken

    21min

  10. 33:06 rounds of 20 with 1.5 pood. Burpees were terrible, situps not as bad as expected.

    Congratulations to Ash for being a new dad!

  11. SBK “Hansen”32:28 as Rx’d

    Knowing that this would be an over 20 minute WOD, I tried to pace myself a little. Kettlebell swings were Brutal, 2 Poods hasn’t felt that heavy in a while. Burpees and Sit-ups were pretty easy, Margie says I sandbagged a little on the sit-ups. I think I did a little too but I was just trying to catch my breath before going back to swings.

    KB 1st Round Unbroken then 5-5-5-5-5-5 for every other roundBurpees/Sit-up Slow, and “unbroken?”Felt happy about my form on everything

  12. Hansen scaled to 20’s at 1 pood.

    Should have gone a little heavier on the KB.

    20:58. All the swings and situps were unbroken. Yay! Burpies!.

    Then did quart of chocolate milk for time.

  13. Speaking of drinking milk for time… What about that gallon of milk challenge we were talking about?

    One gallon of milk, 1 hour to drink it all. No Pukie.

  16. Did the burpees on my knuckles because of hurt wrist.Scaled to 20 ea with 1 pood KB

    24:08

    looks like I need to raise the double under bar for Dan.

  17. SBK “Hanson”12kg kettlebell, sets of 20.25:36 (I think.)

    Paced myself, used the sit-ups to rest a bit from the burpees and swings. Actually did the burpees more or less legit – i.e. sprawled, chest touched floor, jumped to squat and jumped into the air to clap. First time I’ve gotten through a burpee WOD and not ended up walking out and/or doing modified pushups… probably means I should scale less aggressively next time.

    Drank my quart of chocolate milk! (Next time you should come with us Shawn – milk thistle is dee-licious!)

  18. I think this might be my favorite WOD yet. I scaled it to 20 rounds, but next time I am in it all the way. Used the 16kg kettlebell– thought about going heavier, but decided not to risk my healing shoulder. 28:30 in the end.

    i wanna do burpees like Jacinto– that was hot.

  21. I’m declaring Milk Thistle Chocolate Milk SBK’s official preferred flavored dairy refreshment.

    Shawn, we shall get your all squared away soon although I do really like Ronnybrook milk too.

    Here is a workout I propose:Drink 21 Fluid Ounces of milkBack Squat 185, 21 RepsDrink 15 Fluid Ounces of milkBack Squat 185, 15 RepsDrink 9 fluid ounces of milkBack Squat 9 Reps

  23. Milk Thistle must be next level cause I think Ronnybrook is pretty good. Maybe I can do a blindfolded taste test.

  24. Milk Thistle is available at the Farmer’s Market at Grand Army on Saturday and Carroll st on Sunday. Also the Whole Foods in Tribeca and the Time Warner building.

  25. wanted to say “thanks” to margie, sal, dan, dave, et al., for the love today. what was long and painful would have been ugly if not for you all.

  26. Milk Thistle is also available at these other fine establishments….

    MarketsInwood: Saturdays (8am-3pm year round)Isham Street between Cooper & Seaman, Manhattan

    Carroll Gardens: Sundays (8am-3pm June–Nov)Carroll St (between Court & Smith), Brooklyn

    The Columbia Market: Sundays114th & Broadway, Manhattan

    Union Square: Saturdays (8am-6pm year round)Manhattan

    Union Square: Fridays (8am-4pm year round)Manhattan

    Natural History Museum: Sundays (8am-5pm year round)77th and Amsterdam, Manhattan

    Retail StoresHawthorne Valley Farm Store327 County Route 21C, Ghent, NY 12075(518) 672-7500website

    Hungry Hollow Co-op841 Chestnut Ridge Rd, Chestnut Ridge, NY 10977(845) 356-3954 website

    White Plains Whole Foods110 Bloomingdale Rd, White Plains, New York 10605

    RestaurantsMomofuko

  27. Modified “Hansen”

    29:29 as Rx’d (2 pood, 5 rounds for 30 reps)I was able to do consecutive sit-ups through out but had a hard time with burpees in the last couple of rounds. Paul and David from Australia definitely pushed me to go faster and harder had I done it alone. Thanks guys!

  28. So friends – there is clearly much love for Milk Thistle, which is the neighboring farm to Grazin’ Angus and which I have, in fact, visited.

    If I could arrange it, would there be interest in a “Beyond the Box” trip up to both farms to do some work?

  29. Last call on KB’s. I am placing the order by Wednesday the latest. I will post the participants and the particulars tomorrow.Looks like I missed a real Burner today. Went to my son’s law school graduation. A dad’s gotta do what a dad’s gotta do

  30. Subbed rounds of 20, 1 pood kb25:18.

    I haven’t done burpees since the burpee challenge ended and it showed. Aside from the first round doing 10-5-5 I was struggling to string together 4-5 the rest of the way through. Not that I’m going to be burpee challenging again (ever!) I do think I need to not shy away from them. KB swings and sit ups were like a rest period.

  31. Scaled to 20 each round.1 poodNo-pushup burpees after the first 10Situps not too bad

    Bupees be damned!

    Gabrus is my hero of the WOD!

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