CrossFit South Brooklyn

Established 2007

WOD 6.15.09

Posted on

2 Attempts of
Row 1000 meters

Accessory Work
Max Unbroken Double Unders, 5 Attempts


Peter goes for a heavy triple


A testimonial from Brian's Dad
"Tell David that the squats have extended my career.  I have been
doing 100 squats, 100 pushups and 100 situps every day or at least
every other day for the last two months.  Played nine innings at
second today and then pitched the 7 inning final.  First time  in the
infield in over two years. My legs feel like I am 18 years old.  Even
made a couple of plays in the field that were flashbacks.
i am pumped.  Matt came over to throw last night.  He is pumped
also.  All the guys going to the father son are quality people.  We
will have a great time.

Oh, yes, we won two in our over 45 league.  Our infield in the first
game was ages, 61, 63, 66, and 60.  Our pitcher was 57.   Baseball is
forever.

Love, Dad"

Comments

  2. Thanks for this David.

    So bummed that I will miss Class today. WOD looks tailor made.I have been sick at home all day.

    Hope to be back on Wed night!

  5. My Dad is 66yrs old. I get to go down to Phoenix to play in a Father/Son baseball tournament for the third time this Oct.Last year he was thinking of hanging them up until he came to Crossfit and started to change the way he worked out.Pretty cool right?

  6. Very cool!Way to go Brian’s Dad!

    I hope we can all still play/run around/do pull-ups in a dress/carry David around when we’re 66 and beyond!

  7. Iam happy to hear that he didn’t hang them up,Everytime I see him we speak about something that we have in common and it makes me feel better.Your Dad is a gentleman,Brian and Iam glad to have met him.

  9. Brian, your Dad sounds awesome!

    Warm up – two rounds of 15 squats, 10 push ups and 5 strict c2b pushups.

    3:23 & 3:28 on the 1K rowsGreat to find a workout in which my height is an advantage.

  11. 3:56.3 and 3:53.3

    great workout. I kinda love the erg. I know where Im going from now on whenever I have 4 minutes to burn (pun somewhat intended).

    had to get home so only tried 2 rounds of DUs. need to get back to work on those.

  13. 3:50 and 4:13. I basically broke down on the second. This physically beat me up. I have not previously been this close to vomiting after working out (after the first round).

    I also know what I will be doing after some wods. Probably work on 500’s at a slower pace to try to learn form though.

    DU’s 3,3,1,1,1 these were my first 3’s!

    Decided because the DU’s were not that hard (because I am terrible at them) to do some heavy singles for chinups. I worked up to 2 pood! 72 pounds. Just need 8 more to get half body weight.

  15. WarmUp: two rounds of 15 squats, 10 push-ups, 5 deadhang C2B pull-ups (3+2assist, 2+3assist.)

    1k row: 4:11, 4:08.9 – felt quite nauseated. Thanks for seeing me through the end of my rows Nick – it made an enormous difference.

    Double Unders: 12,34,5,7,5 – fell off a cliff and couldn’t really string them together.

  18. Pre Warm-up:Foam Roll

    Warm-up: x310 Wall Ball Shots, 20#10 Knees To ElbowsDROMS

    High Bar Back Squat (A2A)(45×5, 95×5, 135×3, 155×1)165×3, 175×3, 185×3, 195×3, 205×3

    Really felt the bounce coming out of the hole today. 205 was a little hairy coming up but i’ll take it. Enjoyed this immensely.

    Double Unders22, 16, 37My best is 60 from the DU/KB/BJ Tabtata. I didnt feel my double under Mojo today.

    Row 1000m3:47.3

    Came out of the gate trying to keep up with Shane and hit a wall hard around 300m. It was good to do this before Jackie.. It also makes me a lot more nervous for our date this weekend.

  20. Laurel I saw that string of 34 DUs as I was walking out the door. It was awesome. Made it look easy. I was like wait is she doing singles or doubles?

  22. Warm Up was 2 round of: 15 squats, 10 push-ups, and 5 deadhang C2B pull-ups

    Then fun with rowing!

    Round 1: 3:31Round 2: 3:42Immediately followed by 50 thrusters and 30 C2B pullups. Was wrecked — total time for “Jackie” was 15:22.

    Then a few DU’s: 72/26/86Will aim to crush Sal’s numbers…

  24. Row 1: 4:00Row 2: 3:55

    I paid closer attn to my pace on the second attempt which made a huge difference. Thanks to Nick for the help!

    It’s so awesome that we have 4 ergs. Mini qualifier.

    No time for DU’s. I’ll try them next class.

  26. good crew this morning!

    1K row3:543:48

    thanks Charmel for being a great coxswain and pushing me! and – awesome job! 🙂

  27. 1k row x24:324:40

    It was such a treat to work with Charlotte – thank you! Perhaps I am starting to loathe rowing just a little less 🙂

    Steph – fantastic work!

  28. I think I’ll be a day behind these workouts as I go to the gym in the mornings.

    Anyway, I did 100 air squats to warm up. Then the first 1000 m in 4:12. I wasn’t sure what to do as a break so I went off practiced some light Thrusters (what we did last night in the Foundations class), came back and then did the second 1000 in 4:17.

  30. 4:32.9?4:30.0

    Guessing I’d be sub-4:00 if I pulled hard during the pieces instead of telling Margie how Nick and I met ;-). Probably should have just gone for 20′ steady state…

    Margie–great working with you! You’re so coachable. I was amazed that I could tell you to change stuff about your stroke at 350m into the piece and you’d do it, even as you were sucking wind. We’ll make a rower of you yet.

    Gabrus: nice work! let’s see sub-3:30 on Saturday, and sub-3:20 by the end of the summer.

    Oh, and he won’t post, but here are Nick’s times:

    Squats 5×3:185, 205, 205, 225, 225

    1000M erg:3:10.03:09.4

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