With a continuously running clock, perform one Thruster the first minute, two the second, three the third and so on until you can't keep up with the clock.
Use a Barbell or Dumbbells. Choose a weight that challenges your strength.
73°F, 61% Humidity
Post rounds completed to comments
Accessory Work
Rower Practice
The man, they myth, the WARRIOR
South Brooklyn versus NorCal
It's a well known fact that CrossFit Norcal's athletes and trainer's are a bunch of chumps. Lets prove it to them with the first of many SBK/Norcal affiliate challenges. Our first competition will be "Jackie" on Saturday, June 20th. Athletes will perform one round of: Row 1K, 50 Thrusters at 45lbs, and 30 pull-ups for time. The affiliate with the lowest cumulative time wins! More details to come.
The ladies of Queens, Brooklyn and Harlem, Soilders at the NEQ CF Queens
CrossFit North East Qualifiers write-up and Photo Set CrossFit Virtuosity
Theres a huge red circle on my upper thigh where a bottle cap in my pocket met the bar during Grace yesterday. Ouch!
Friends don’t let friends crossfit drunk!
So I showed up for the morning workout and it was a blast despite the fact that I hate morning workouts.Rowing practice was fun – technique work and then a few 500 meters for time. I don’t remember exactly but I think my times were:1:58, 1:48, 1:42Thruster ladder – Dave had us on a 45 second cycle.25lb dumbbells I got to round ten plus 5.
Fun morning with the ergs! Did 2 500s, 1:58 each. A little fast for the momma–should have aimed for 2:05.
Thruster ladder w/ 20# DBs, got through 10 rounds. This is one I look forward to repeating when I get my @#&*$ wind back after the baby is born.
David, can you DQ me for disability on the NorCal showdown? 😉 that way I can do the workout w/o dragging down the times.
So I found something else I suck at–ergs!
I cant seem to keep my back set and shoulders relaxed at the same time. Coordination all off with legs, hips arms then arms hips legs. Hopefully its something I can pick up relatively quick like the jumprope.
Its a shame cause it Seems like a great workout once you get it. Today I was relegated to just getting my form down and didnt get to do it for time like Charlotte and Dmak.
I enjoyed the morning workout. It felt good to be up and active that early. The air and energy of the city seems different before 7 AM. Unfortunately next week Ill be starting a new gig that will require I be there at 7 with the only exercise being disciplining 10 year olds.
Anyhow Thruster Ladder– finished 10 + 2 with 25lbs. I felt like I was doing a good job of using my hips and legs on the early sets, but by round 7 or 8 I was muscling the weights up with my arm and that really wore me out quick.
Ill see you guys Saturday.
NorCal chumps, huh? Watch out South Brooklyn!
Almost forgot! If any of you are interested in an unofficial outside the box trip–
This Sunday my neighborhood, Lefferts Gardens (http://en.wikipedia.org/wiki/Prospect-Lefferts_Gardens,_Brooklyn) is having a house tour. I’m not a part of the planning for the event or anything but its usually an awesome tour from what I hear. For any of you interested in buying, renting, or just love seeing beautiful historic homes in the neighborhood–its worth it. Lefferts Gardens is just on the other side of the park, and generally a lot cheaper. 😉 If you want to make it a real crossfit trip, maybe you can sprint from house to house or do burpees out front.
The tour runs from 12-5P on Sunday. Im gonna head there after class.If anyone has any questions feel free to email me:shawnsadjatumwadee at gmail.com
If youre in Park slope I think you can get tickets at Aguayo and Hubener Real Estate or Brown Harris Stevens. On the Day of–go to K-Dog and Dunebuggy cafe on Flatbush and Lincoln (right next to the Q train Prospect Park station)pasted from an email I got:This year’s tour houses, apartment, and gardens are located on Flatbush and Lefferts Avenues; Midwood, Maple, Sterling and Fenimore Streets; and Chester Court. No children under 12 years of age except infants in front packs only.
Wait — doesn’t that method of scoring penalize the box with the largest number of athletes doing the workout?
I’m down for some friendly competition, but I want to win fair and square. 😉
I agree with Dan – cumulative scoring heavily advantages the box with fewer participants… CFSBK could win simply by most of us staying home. We either need to do it by average time (arguments could be made for mean or median) or we need some sort of weighting scheme to artificially give the boxes have the same “number” of people.
David said more details to come so I was thinking they had something in store.
I think youd have to set a limit for each box’s competitors.
Itd also be nice if we could somehow make it so that its not just our best athletes vs their best athletes.
i.e if each team could have x amount of elite, mid range, and beginner athletes thatd be nice…
It might be hard to regulate though cause there may be some guy who started at Crossfit Norcal the same time as me–but is much more of a beast than me. 🙁
I am gonna do my part to help in the challenge by NOT competing. But I WILL participate in some smack talkin’.
In the style of “Yo mama jokes”
I heard that Norcal’s athletes are so weak….
…that they chipped a tooth eating yogurt.
… that they lost a fight with the mild salsa.
… that they couldn’t even lift their own spirits.
I would like to thank Rob right now for making me laugh out loud (LOL if you will) while sitting at my boring desk job.
Thanks Rob!
Chumps?! This from a guy who routinely has chunks of Tuesdays breakfast in his beard on Thursday afternoon!?
Hey Rob! Ok, so maybe we don’t have the best teeth and maybe whitey salsa sends us skittering for the bathroom…but we CAN hold our tequila. Oh, AND find our cars the night after drinking Tequila…
hay!!! norcal said that they are going to show us what’s up.Check out the birthday wod they had on may 20th for Steve.He is 54yrs young.Now let’s show them what a birthday WOD really is on july 4th.The “storm”
COUNT me in on the challenge.
115 lb Barbell7 rounds(i gotta work on my rack with these, my wrists gave out before anything else did)rowing did 500m in 1:38then did 1500m focusing on form of not bending my knees in the recovery till after my arms pass them.
40lb DB push press instead12rnds +5
rowing practice…good stuff.
12 rounds + 6. form got very weird towards the end of these, need to work on getting the DBs directly overhead as opposed to forward.
I think I left my orange windbreaker on the bench, if anyone notices it, can you stash it in a locker or something?
Unlike Rob, I don’t talk much trash. Nor do I leave food hanging around for two days before eating it. But have to say that birthday WOD doesn’t seem “ass-burning” or “gut-wrenching” — that’s a damn warm up.
In the meantime, there’s a storm brewing…
Thruster Ladder: 45lbs dumbbells12 complete round + 5 reps
All unbroken until the 12th round. Left arm gave out, t’was expected. Felt like solid form until that point.
Later went for heavy thruster singles. Each single was clean into the rack position, followed by the thruster. Looking for solid technique each time.
95, 115, 135, 155, 165, 175, 185f*
*Managed to clean it, go through a complete squat, but couldn’t get the weight overhead. Refused to jerk it overhead, because that wouldn’t be a thruster now, would it?
Rowing felt solid, am going to avoid removing my heels so I can engage my hamstrings more at the catch. Otherwise, there doesn’t feel to be enough resistance. Am looking to get sub 1:30 on the 500m.
8 rounds and 8 reps with one 50lb dumbbell and my right arm. My left arm is still just about completely useless.
Robb – David is actually from new Jersey. Which explains the inability to handle his liquor. He also has a tough time with directions…Not that we love and admire him any less for it.
Dan – You think I talk too much?Any day you’re feeling Froggy, leap.
Rob – actually, I was going to leave the trash talking to you. But couldn’t resist chiming in about their lame B-Day workout.
As for the froggy thing, I had to look that shit up on urban dictionary. Let me know when you’re all healed up and we’ll go toe to toe.
In the meantime, let’s focus on smacking down NorCal and hearing them cry over iChat.
45 lbs dumbells, 9 rounds + 7 reps. As usual with ladders, this one felt mostly easy, but then the end came quickly.
Is the affiliate challenge going to have a Clydesdale division?
Check out Jeremy at the NEQ.
http://www.youtube.com/watch?v=fasQqvG6nIE
The video is still processing, so the quality may not be that good. Give it some time and watch in HD.
I am so there for the challenge (provided I’m not elsewhere for work!).
Did the thrusters with an 85 lb bar bell. 7 rounds plus 6 reps. Next time I do 95 pounds.
I like these new warm ups. I know I said it yesterday, but I’ll say it again today.
Great video AJ. I just watched the beginning a bunch of times. That was intense Jeremy.
Oh I see – It takes some trash talk to get Mr. “I’m so popular that the auto response on my email basically says that I couldn’t possibly get back to you unless you’re Glassman or God or maaaaybe the president, but thanks for asking your cute (in that stupid and naive way) question about carb partitioning (which as already been answered somewhere in my prolific writings anyway)” to show his virtual presence.
Kisses Mr. Wolf.
Grace @ 75#5:46 PRI thought this was on par with the past, but apparently I did Grace in 6:18 @ 72# and then in 8:35 with 75#, so this is good.
500m rowx22:08 and 2:09was shooting for 2:10 pace
Go Margie! Rob, I’m going to leave the trash talking to her.
ROCK ON!
I like the new higher intensity warm-ups, particularly working C2B pull-ups. After watching people struggle at the NEQ, I promised myself I’d work them regularly.
52lb barbell thrusters, 8 rounds + 5. I should’ve gotten a few more at the end, but my brain gave up on my muscles and everything came to a halt.
It isn’t even my birthday yet, but I feel very well celebrated already – we went to a Bonita (which is tremendously delicious) and our favorite waitress was there and spoiled us rotten. Good thing it is a rest day tomorrow!
Kick ass Margie.
My r shoulder started hurting inexplicably last night so today I did front squats instead of thrusters. 40 lb dumbbells.
11 + 6
Row: 1:52.9, 1:50.5
Maintained 1:48 for a fairly long time with the second row but it fell apart in the last 200, so I didn’t break 1:50.
Now icing my shoulder.
9 Rounds + 5 at 50lb Dumbbells
Row 500 1:33
The nice thing about a 500 is by the time it starts to suck it’s almost over
$20 on Rob…
17 Rounds and quit. Went too light with 1pood KBs, and should’ve used the 1.5I want to try this again with a 135# barbell.
500m Row 1:29.9last time I went sub 1:30 in Oahu I felt like puking and was done for the day. This time was fine.
Warm-up: x315 Squats15 Push-ups8 CTB Strict Pull-ups
Thruster Ladder with 45lb DB’s7 Rounds plus 7 reps.
That got real hard all of a sudden.
We will have equal numbers of competitors, possibly equal men and women and accommodate for any scaling. We can assume that Norcal is going to try and cheat so we’ll really have to be on point.
Let them cheat. Victory will be sweeter still whilst listening to their lamentations.
That video starts just as Jeremy spits out the callus he had just ripped off of his palm using his teeth. Freakin’ hardcore.
Geez Margie! I was just having fun with some “you so weak” jokes and you go and bring God and Glassman into it. NICE!
65# barbell9 rounds + 5
that got heavy REAL fast. due to all the traveling (i know, i’m NOT complaining) i haven’t been getting great workouts in. i hate feeling so out of shape. luckily next week things calm down for a bit.
500m row1:47, 1:49
it sucks more than anything when you’re on the erg, but i absolutely love rowing and need/want to do it more.
margie – awesome work with grace! 🙂
South Brooklyn you should be used to California taking things from you first the Dodgers and now the Jackie title…we will see who are chumps!