CrossFit South Brooklyn

Established 2007

Comments

  2. So how does one “back-off” a max effort? With metcons I can just not push all out. Should I just not try for a true max?

  3. Malcolm,Focus on form and go for a heavy three but don’t worry about maxing out. You could also do sets across however you might end up pulling more volume than going for a heavy three that way. I wouldn’t sweat it too much. See how you feel and don’t try to be a hero if you’re backing off.(you’re still my hero)

    Paul,Tuesday morning classes do either Monday or Wed. workouts. I generally do a novel warm-up and write Sundays, Mondays, and Wednesdays workouts on the board and let people do what they havent. Classes have been small enough to make this manageable however im starting to see bigger and bigger groups show up. If you did all the posted wods you can do something novel.

    Shawn,What is the length of the indoor pool? Is there a gym? what does it have?

  4. Anton,Im not sure if theres an rx’d weight for KB in Jacinto storm.. maybe the man himself can chime in. Im thinking for the amount of reps 1 pood-20kg or so? Maybe 1.5 pood.

  6. Crossfit rule #1: Nothing is EVER as easy as it looks on paper.

    Saw the accessory WOD posted, and was like kay, that shouldnt be to bad..but Nope! Nice way to start the workout–especially in the super humid Lyceum.

    Anyhow 195, 215, 225,245, 255, 205all prs. Ive never done a really heavy deadlift. I usually stick to bodyweight or so since Ive done them in metcom WODS.

    After workout did a moderate paced 1000m piece on erg to try and cool down like we did with Shane last weekend.

    I can feel the soreness coming..I rode my bike home at something like an average pace of 5mph. Hopefully we’re doing more upper body tomorrow.

  7. Supposed back off failed today. Hrmph. Tomorrow I will be better and do less.

    Warm up. Walking lunges and knees to elbows. 20,15,10.

    Deadlift 5X3.Warmup 65,95,135 all by 5.211,261,271,281(PR) Stopped because I kind of blacked out for 20 seconds or so at the end of the 281.

    Didn’t do any accessory work.

  8. Did this at CF Oakland

    175, 180, 185, 190 – last pull was a little ugly so I decided to stop for the day. A back off…

    Hope everyone’s doing well! Miss you guys!

  9. I did deadlifts yesterday in the AM, i backed off a little bit275-315-325-335-350

    then today I made up the MHPC 1-1-1-1-1

    185-195-205-220-230these felt really strong, I did get under it enough on the last one, but I got it nonetheless.

  12. Warm up. Walking lunges (dumbbell down) and knees to elbows (really only got 10 good ones total). 20,15,10.

    deadlift 5*3warmup 95-115-145 all *3165-175-195-195(bad form)-185

    did the cf endurance wod 30-20 c2 intervals.1018m total 110m, 2:15avg

    worked on my planks and sit ups which need a ton of work. overall felt really good though i think some weightlifting gloves are in order

  13. Holy crap that accessory WOD was hot and hard! Did it with 20lb db and not-so-virtuous kipping k2es.

    Deadlift:140/150/160/170/180×2

  14. Warm up: 20lbs overhead. The knee to elbow was getting a little liberal at the end.

    Deadlift:115×5 165×5 185×3 205×3 205×3 195×3 205×3 195×3

    First time I’d really deadlifted for weight. The 205 was a little wonky at times, hence the 195’s mixed in. Chest up, knees back. Ready, go.

  15. Miss you too Margie.

    Warm-up: 20 15 10, K2E, 20lb lunges… my lunge form is apparently abysmal, should have gone with a lighter weight.

    dead-lifts: (60×5,80×5, 110×3)140×3,150×3,160×3,170×3,180×2 – the second one was ugly, rounding back, so I stopped. My last 5×3 stopped at 160, so I was very happy with this.

  16. Warm-up:Some easy Droms then right into the BSQ warm-up sets.

    High Bar Back Squat(45×10, 95×5, 135×5, 185×1)195×3, 185×3, 175×3, 165x3x2

    A back off bsq workout, really working on form here. I have a tendency to have my knees drift back and lean forward on high bars so i was trying really hard to stay as upright as possible. Needs more work.

    A/W20-15-10OH Walking lunges 25#, right arm onlyGHD SIt-ups

    Went hardish on this, I havent done GHD sit-ups in a while. My hip flexors were Screaming afterwards.. I tried to demo one for alec and deb and could Barely get back up.. I wonder how I’ll feel tomorrow. I used to do these all the time at Equinox, time to get on that wagon again.

    DIsclaimer:GHD sit-ups are an ADVANCED Movement only to be done under supervision.

    I really loved how big class was today, we had 24 folks in 6pm deadlifting, lunging, sweating and having fun. I’m so thankful for the wonderful people who have joined our community.

  17. good seeing every one today! had a great wod. started at 165# and finished with 205#. cant wait to start strength training again and was seriously impressed by the size of the classes and the upgrade in equipment in the last 6 months! way to go guys!!

  18. Showed up late for class, jeans and motorcycle boots for today’s WOD. Did 10 C2B kipping pullups, then DL warmup of 185×10. Tried to use neutral grip for as far as possible, but wasn’t feeling strong at all. Even 315 wasn’t coming off the floor. Then switched to mixed grip and the fun started…

    315×3, 365×3, 385×3, 395×3, 400×3(PR)

    Going to get some sleep and see if I can’t make the AM class and get a good metcon in.

    Can’t wait for the storm! Just hope it doesn’t rain.

  19. 500m easy row warm up. GHD sit ups. I think I kinda like this machine. Much to puzzle out on it though. A lot going on in that movement.Deadlift 3-3-3-3-3(95×3,115×3)125×3,135×3,145×3,150×2,150x3PRReally excited about that.Margie, what was the name of the Pilates studio in Oakland where you took your reformer class?

  20. Warm-up: 20 15 10, K2E, 20lb lunges; This was way harder than I thought it was going to be. I’m glad to see I wasn’t the only one.Deadlift:115X5, 165X5185, 205, 210, 215, 220; All X 3

    I got up to 260 last time I did this but I was by myself and I had crazy bad form. I tried to lock in my form and it felt pretty good but I was still rounding just a bit.

    Margie, you are missed.

  23. that video is crazy!

    i started out WAY too heavy having not done heavy DLs in a LONG time! after David said to open at 185, i laughed and went with 170.

    170-170-180-180only did 4 sets

    accessory work first w/ 20# dbwarmed up with 3x500m row w/ 1 min rest: 1:53.9, 1:56.3, 1:55.2

    it was awesome being back in the gym and walking in to see 24 athletes at the 6PM class. AND the milk thistle people!

  25. 365×3, 385F, 385F, 375×1

    Really disappointing. My set of 3 was 35 lbs lower then last time and I failed at even getting a single rep at 20 lbs lower then my pr. It just felt really heavy today. Perhaps the lunges and heat were a factor, I’m not sure.

  26. Warm-up:20-15-10: K2E, OH Lunges w/25#

    Deadlifts – 5×3145, 155, 165/150, 155, 155…extra set at 165

    Switched my grip on the last one which really helped. *still* working on keeping my back/chest set, but last time I stayed at 125/130 to do this…so improving little by little. Thx J and Rob.

    Fran: 12:31

  27. Bad news on my end.

    I did the warmup (lunges etc) with a 20lb DB and then in the deadlifts, disaster struck. I was still a little stiff and sore in the lower back from Monday’s KB swings, and halfway through my second deadlift warmup set (with 115lbs after three with 95lbs) my back hurt even more and stiffened badly. I spent the rest of the session trying to loosen up (Shane and David helped with stretches and advice – thanks very much!) and walked home to see if that helped. I iced it and so on but by the end of the night was having a hard time getting up from a chair unassisted. Its still pretty stiff and painful today and I’m going to continue the icing today to see how it goes. I think I’m hors de combat for a while as I can’t even do a simple squat right now!

  28. I kept lifting the same weights as Ben. Not sure how much it was, but it was heavy enough to work on technique, style and proper attitude.

    Dan, I put your name on my list of candidates for a secret CFSBK powerlifting team.

  30. Warm up 20-15-10Walking Lunges w/ 10# overheadKnees to elbows or more like knees to armpits at the end. Quite a warmup.

    DL – 1st DL everWarm up 42x582x5, 92×5, 97×5, 97×5, 102x5Need to work on keeping my back set – I was losing my form in the last set.

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