CrossFit South Brooklyn

Established 2007

Comments

  2. Was reviewing CF Boston and they did “Erin” not long ago. Turns out they have a nice little twist on it:

    “You are to treat this WOD as a real world mission. You are a warrior and must rescue hostages from hostile territory. You have 22 minutes to complete the mission. The consequences of failing to complete the mission within the given time frame are severe:

    20 Burpees400m Run20 Burpees200m Farmer Carry (45#M, 25#)

    Ouch…

  3. I like the harder faster warm-up. Felt good, and didn’t cut into the workout at all.

    Snatch Jerk practice, 45,45,75,95,95 all for 5 reps. Need to get faster feet.

    Back squat 175,195,215,225,235(1X).My old crossfit PR was 205 for a set of 5, still not up to my old starting strength PR thought I had reached it, but nope I did 240 back in October. Soon I will get that. Of course I could actually run today in the warm-up.

  4. I hate running…ran halfway to the lyceum from Atlantic..show up David says to run another lap–lol.

    Josh and I both hit PRs on back squats. Nice work Josh!

    100x5120x5140x5150x5155x4 (sold the last one short on the bottom

    Im feeling better with them but I still dont think im doing them 100% right.

    Practiced some DUs–still trying to string them together.

    Elbows to knees are fun.

  5. Back Squat – 1st time with real weight

    5×5: 135-195-215-225-245

    Felt really wobbly in the beginning, but something clicked in the last 2 sets.

    Split jerks are still a work in progress, got up to 105.

    Assisted K2Es are helpful, seem to be making progress.

    Thanks to Jack for organizing the KB order and to whoever carried them upstairs yesterday.

  6. Malcolm: I think you mean split jerk practice?

    Split jerks were good. I did 45/75/95/115 — 5 reps and then 3 at the heavier weights.

    Backsquats:

    175/195/215/225/230f

    Malcolm still beat me by one pound. Grr. I thought about throwing another 2 pounds on there when I did 225 just so I could beat him, but I thought it might jinx me. So much for being a rational being.

    first rep at 230 was short, I think that messed with my head so I couldn’t even get one good rep.

    My last 5 rep backsquat was 190. So that’s a 35 pound pr. =] Pretty nice.

    Fun lifting with Alec and Ryan. Good work guys.

  8. Split jerk practice was good but I just don’t have the confidence putting it overhead with my stunted shoulder mobility. I feel I’m compensating by arching my back and don’t want to experiment there with heavy weight — I tried 90 and it was ok but no heavier yet.Backsquats – 135, 155, 165, 175, 145, 155Did the last two to dial in form which felt much better.

  9. Still trying to nail my form on the back squat. I’m not sure why, but I can’t settle into a position that feels right.

    Kept the weight very light to play with the form – 50×5 60×5 80×5 105×5 105×5. It feels ridiculous that my front squat is higher than my back squat! grr.

    Today I felt exceptionally frustrated (despite making progress with my double-unders) – my body seems to take so long to recover and I want to get stronger faster! I guess I just need to eat more.

    Sameer – Malcolm has eaten and is now substantially more coherent.. and he did mean split jerk. 😉

  10. no squats today due to dodgy leg.

    concentrated on spilt jerk practice. really like this movement. need to work on rear foot position.

    barx3, 65×3, 85×3, 105×4, 125×5, 135×5

    3×8 K2E

  11. 225×5, 245×5, 260×5 (a pr for a set of 5), 255×2, 225×5

    Grace: 8:18That’s the first time I’ve done Grace rx’d. It felt really good. Well, apart from the lower back tightening up.

  12. Bsq – 225,245,265,285,305Grace – 5:36 rx. 1 fail, First grace ever.

    Didn’t go too heavy with split jerks as it was the first time I’ve done them in quite awhile.

    Good meeting you Feng, best of luck and see you in Cali!

    I want to thank all the well wishers, volunteers, organizers, David and my fellow competitors for the amazing weekend I just had. You are all very special people to me. I feel so lucky to climb the lyceum steps and see my supportive and inspiring friends.

  13. Took today as an active recovery day.

    30 unbroken reps of 20lbs wallball20 sledge hammer swings (10 right, then 10 left)Split Jerks: 45×8, 95×5, 135x5Back squats: 135×5,185×5,225×5, 245×4 (5th rep slipped away!!), then called it quits.32Kg carry of a kettlebell home: 1 mile

  14. 15 min bike ride this morning, first half at 15 RPE, second half all out – 4.86 miles (19.44 mph)

    Pretty happy with that since it was on my commuter bike with a backpack full of clothes and stuff

    3×8 KTEBack Squats 155×5, 165×5, 175×5, 155×5, 135×5

    I’m just not flexible to get full range of motion so I’m focusing on that at lower weights. Making a little progress, but it’s frustrating. Thanks Malcolm for keeping me honest on my depth.

  15. To those who haven’t picked up their kettle bells, they are waiting for you, I put your name on the box.BSQx5: 135,155,175,181,205,215. Didn’t feel like pushing for the pr. Split jerks feel awkward, I need more work on the form, Knees to elbows was fun as well as the warmup. You guys who did Grace outside were awesome,especially Juliana, what heart!

  16. Back squat

    115125135140145

    felt pretty heavy but nice to be back after a two week hiatus. i’m jealous that you guys got to do grace.

  17. Split Jerks:45×5, 55×5, 65×5, 65x5Love the split jerk, need to work on stabilizing everything else while keeping my back knee soft.

    Back Squat:115×5,120×5,120×5,120×5,120x5Keeping weight reasonable while I continue to work on my squat form. Juliana and Feng were super strong and inspiring to work with!

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