CrossFit South Brooklyn

Established 2007

Comments

  2. Shawn, if your conflicts with crossfit are ever due to the need to have someone watching Kamau, Malcolm and I would both be happy to hold him while you work out.

  3. Congrats to the Mcgrath family!!

    Shawn, if babysitting interferes with your crossfitting I’d be more than happy to hold Malcolm while you workout. And even after you’ve finished.

  4. Happy Birthday to Rob!!!

    A lot of people don’t know this about Rob, but he’s awesome….and ticklish.

    In all seriousness Rob IS awesome (and probably ticklish) and has done so much for SBK. Enjoy your day Rob looking forward to this afternoon!

  6. Happy birthday to Rob, and congrats to the McGrath family. Wooohoo, two birthday’s to celebrate now!

    As for the workout…

    11:18 as RX’d — now weigh 169.5lbsso those were 255 deadlifts…Super strict ring dips.

    Deadlifts were no problem.Rings dips are HARD, likely because I’m almost 10lbs heavier than the last time I did any of them.

    Thanks for keeping me on task Paul! Great job on this one.

    Have to get cleaned up and off to the wedding. Hope I still fit in these dress clothes…

    If all goes well I’ll see y’all at Rob’s after everyone’s good an drunk.

  7. Oh, and David, eventually I’ll want introductions to 10-1 1.5xBW Deadlifts/Ring Dips elder sister:

    10, 9, 8, …, 3, 2, 1 reps of 2.0xBW Deadlifts/MuscleUps

    She’s still out of my league, but one day…

  9. 5:27 as rx’d (262.5lbs)

    Weight was perfect, heavy enough that going unbroken was difficult. I still say kipping dips aren’t bullshit though, but I don’t mind doing them strict every now and again.

  10. 11:22 rx’ed (277 lb deadlifts)

    This felt really good, neither the back nor shoulder posed too much of a problem. It was a really good combination. I liked this one a lot.

  11. Warm-up:Little foam roller, warm-up deadlifts and 5 push-ups

    10-1 DL/RDDeadlifts: Scaled Up to 1.55x BW @ 225 (+7.5)Ring Dips: Strict

    9:20

    Deadlifts were all unbroken except one set where I forgot where I was and turned around to look at the board… then ended up doing one extra by mistake anyway.Ring Dips felt strong and steady.. lots of double and singles after the 8 set but still a lot better than i’ve ever felt them.

    Great camaraderie in all three classes today!! Awesome energy.

    Mcgrath, CONGRATULATIONS!!!!ROB, HAPPY BIRFDAY!!

    Dan,That sounds awesome.. Ill totally do that with you sometime.

    Coincidentally, Margie mentioned this today but I’ve been thinking about creating a few SBK Benchmark girls. There are a couple we’ve done that Im kicking around to name.. this one mighttt be in the running. Another one I like is the Double Under push jerk wod we did recently.. except i might tweak the numbers.. stay tuned.

  13. Congratulations Mcgrath!Happy birthday Rob.

    Did this with 205 (Rx’d would have been 240). Did ring dips with a white band.

    14:23. I really liked this workout, the parts were so different and yet oddly mutually fatiguing.

  14. 10:51 with Deadlifts @ 125lb, dips on the bars with the white band (got my first 5 with no band, then realized I was toasting my arms way too soon and switched to the band.) I had thought this would be bodyweight, but I seem to have gained some nice new muscles so I’m now ~132.

    Had my first experience with a cramping trapezius today – very strange feeling. Apparently this is what happens if I do dips on a station that is too narrow.

    Deb rocked this workout – body weight deadlifts!

    Congratulations McGrath – hope everyone is doing well!

    Happy Birthday Rob! So excited about BBQ.

  15. Wow congrats McGrath! Just heard you talking about it on Thursday.

    Today’s workout atmosphere seemed awesome. Malcolm/Laurel/Shane I will take you up on that offer very soon.

    Good news I found out the Brunch my wife wants to go to isnbt until 1 tomorrow.

    Going to try to come in early and do today’s workout and tomorrow’s before joining them at brunch.

  16. Body weight deadlifts @ 185 and strict ring dips; first two sets no band, the rest with white band.10:15Couldn’t have done it with out the great motivation from Bjorn, thanks!I think I may have broken through something on the Metcons, definitely feeling stronger.

    ShawnS – Great motivation but don’t kill yourself dude.

  17. Bodyweight deadlifts @ 115 and dips on the bars with the white band = 9:24

    I was super nervous about this because the last two times I did anyting dip-related I tweaked a shoulder, but I emerged from this one unscathed. yay! Next time will go heavier on the DLs.

  18. Thanks for the mention Laurel. And you are 132 lbs. of lean badassedness! I liked this WOD alot.DL at 115#s and dips with white band except for the last one which was strict. 10:19. I am feeling empowered now that I can do chin ups for the first time…ever.I also want to mention that it is a really great group of folks that work out at the Lyceum.

  20. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

    100lb deadlift (0.75 of BW)bar dips assisted by white band

    12:19

    Next time I can go heavier on the deadlifts. Dips were very hard, but that was the right band for me, at least until I’m ready to go band free. Great working with coach Margie.

  22. DL @ 160# (172.5 would have been rx’d)Ring dips: first ten strict, then mixture of strict and ring negatives. Maybe about 50% dips/50% negs.16:30

    I like this WOD a lot.

    Sarah is a badass.

  23. Loved todays WOD.

    13:38125 LBS on the DL, RX would have been 225. First set of ring dips was unassisted, the rest I used the white band. Still need to work on my DL form.

  26. 11:55 i think140 DLsbar dips – 2 strict, rest with white band.

    my arms are still wrecked 2 days later. dips are definitely a goat

  27. M/ 35/ 130 lbs/ 5′-6″As Required (used 195 lb D.L.)I like this WOD, but my time had to be adjusted because the rings adn straps that tie the rings together came apart two times during the workout. I figured at least 3 minutes or more to pick them up and reattach them for the two times, as well as the insane frustration of the interruption.. My time with everything was 11:50, but I figure my time was about 8:45 or so. I could have done better, but the rings were like 100′ from the D.L. platform, so that kind of adds up as well. Overall, fun WOD and I”m going to try to do this with the D.L. right next to the rings next time somehow.

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