CrossFit South Brooklyn

Established 2007

Comments

  1. What are “TrackBacks”? Do I need them, does anyone use them? I can post so it doesnt show above the comments and things look a little cleaner. Suggestions welcome.

  2. Trackbacks just help people link back to you and tell you when someone’s linked back, but you don’t really need them since the point of this blog isn’t traffic/ traction/ networking. You should just make it easy to find and grab permalinks if other crossfit blogs want to link to your posts or if people journaling want to link. (But it’s 2009. If people can’t figure out how to grab a link, then God bless…)

  3. from a security perspective i would avoid it. here’s why. trackbacks allow writes to your page based on other people linking– so if I link to one of the WOD posts on my blog, it will get automatically noted on your blog and everyone that is looking at the WOD page will see that I referenced it– its like 2-way advertising that i’m sending traffic your way and vice-versa.

    its also an awesome way that spammers can push content up onto your site, which is a common spam abuse tactic. so most security professionals recommend trackbacks be implemented with moderation– ie you get the approve if a trackback writes to your site. this can wind up being administratively burdensome.

    so if you are cool with approving all the trackbacks, do it. but keep in mind this may take up more of your time than you are expecting. depends on if you think there is merit to seeing who else out there references your posts.

    i should also add that evil people like me can also use trackbacks to get your people to visit my not-too-savory website where i can do all kinds of bad things to your users– so by getting people to click onto a different site they may fall prey to things like Cross Site Scripting attacks (where I use my scary web page to grab the credentials you entered into your bank in another webpage, as an example).

    so yeah, i’d advise against it.

  4. I dont know anything about trackbacks–but Im taking in the info for my blog.

    Anyhow:did the Hotel Gym Version of the Storm yesterday.

    56:11

    Running on a treadmill was easier than running around the Lyceum.

    I cruised through the squats breaking it into two sets.

    Pushups were pretty easy, even though I broke them up in sets up 10 I got through them relatively quick.

    Then came the Thrusters. I mixed in two 30#s and 25#s weight to try to replicate throwing the 25# ball. I dont think its anywhere as intense, but it still was the hardest part of the storm to that point.

    After thrusters, got on the Dumbell swings with 35#s. These were a lot easier than KB swings. I did these in sets of 10 and had to take soem rest, but overall they felt easy.

    Then it was dumbell deadlifts. These sucked. Im not really sure about the form on these. I didnt want to break my toe with the weight and I felt like I was lifting more with my arms and back than my legs. I spent a lot of time trying to correct my form in the mirror and was all over the place. This was definitely the longest segment for me–I feel if I did them at the Lyceum with the barbell it wouldve been much easier.

    After this I ran another 620 and headed off to the pool.

    It took me a couple minutes to change, but then I did 70 poolside muscleups which were pretty cool. I think I couldve done them faster but felt kind of self conscious since all these people–families and kids were also in this small pool (that was probably 25 ft by 10 feet) watching a strange man pull himself up out of the pool 70 times.

  7. 3×115, 3×125, 3×135, 145(fail)I was hoping I can handle 145 lbs because 135 felt pretty much okay. Maybe next time.

  8. 72, 82, 92, 102, 112×2

    it’s funny because my press is still hovering around 65lbs. i cant wait until i can jerk twice what i can press. i need to figure out why my press is so weak.

  9. always good lifting with leo and erik.

    135, 155, 165, 175, 185f, 185×1. perhaps should have scaled up more aggressively, as I felt pretty gassed by the 185.

    btw, we went to crossfit charlotte in matthews, nc on our trip. the guy that runs the place, andy, is very cool and we had a great time. highly recommended if you are in or around charlotte, nc!

  10. 135, 140F, 140, 145×2, 145, 155something like that, I think. The problem was more with the wrists then the weight. Also, post work on a Monday night, it took me a while to wake up. Once I got more aggressive, the weight was much more manageable.

    Also did a pre-class sit-up tabata: 112 (14 each round)It’s going to be tough learning how to squeeze out more.

  11. 135, 155, 165, 175, 185×2

    I’ve always done split jerks. As the weight got heavier, my right foot started creeping back into an ugly quasi split.

    Then I ripped off some calluses doing kipping pull-ups.

  12. 45*5 65*5 to warm up75,85,95,105*5 110*2 (form broke down) 90*2 (gassed) thanks to ruvin,shane and josh for helping with my form.did the usual 30-20 c2 workout 1055m 2:04avgpost wod practiced my kips thanks to malcolm and david i actually did a few decent ones

  14. my max was 50, but it felt good and even a little bit improved, as in challenging, but not such a massive struggle. great working w/ you guys, ariel and sam!

  15. Push-jerk: (22×5,42×5,52×3)72, 82, 92, 102×2, 102×3

    Great lifting with Nicole and Becky. Nicole – that 112 was inspiring, I think that’s why I got my final set of three.

    Had trouble with my wrists/wrack position. Strategy for next time: start the bar in the finished clean position, pop it up into a good wrist position and push jerk immediately. I need to practice bringing it down the way David suggested – I tried a number of reps with the 22lb bar, and I can feel roughly what it should be, but don’t have it down at all.

    accessory work:7,8,11 kipping pull-ups. Need to work on power from the hips.

    2 sets of 12 lunges each leg because I’m bad at getting good length and not wobbling.

  16. Shoulder still tweaked, drinking from a glass hurts once the arm goes above parallel. Otherwise, doesn’t hurt one bit.

    Push Jerks

    Good times lifting with Ryan and Brian.

    Warm-up sets:45×8, 95×5, 135×3

    Work sets:155×3, 175×3, 185×3, 190×2, 190×3

    Then did a few chest to bar pullups, very relaxed kipping. Focused on accuracy and consistency of movement. I believe the number was 19 before I stopped and decided to not over do it.

    Followed by a lovely dinner with Laurel and Malcolm.

  18. Push Jerk, first time stomping in a while and no pain. Felt great.

    115,135,150,160(2),160(PR).

    Hadn’t really set a proper PR before so I am declaring this one. Also it is more than body weight, because apparently I am losing weight. Need to figure out how to eat more.

    Played with some kipping pullups but never went above 12 because my hands were pretty beaten up.

  19. Foundations, another great class tonight. I love the deadlift, the “Friday night strip-tease” cue on getting the hips back was hilarious!

    Push-up ladder – 14… Got maybe 7 or 8 on the round of 15. Humbling to be beat up trying for 15 push-ups.

  20. Push Jerk185x3x2205x3215x3225x3

    The first set at 185 was way harder than it should have been. Was holding it too much like a front squat rack. Took me a but to realize that it’s just a press with some assistance from the hips. Once I got that through my skull and put a better grip on the bar (you know like I was gonna press it) they started going up much easier. Sometimes it’s really easy to over think this shit.

  23. Shawn S you are one dedicated dude! I can’t wait to get back in there. We found a pool with a few cardio machines next to it and I was jazzed to find an erg. I was going to do the 5×250 meters today and was crushed to find the display wasn’t working. “No problem” said the attendant – “it still works, you just don’t get any feedback.” Blahh. I swam a mile – no idea how long it took me but I’ll tell ya now, I’m not a swimmer.

  24. Big Mak, That’s pretty funny. You’re more stoic than me, I would have sat him down for 45 minutes on the topic of the all knowing all seeing monitor.

    Dan,It’s very humbling how far I would have to scale those front squats down for them to be anywhere near balanced with the GHD sit-ups.

    No real workout for me today, did this:

    3 Rounds10 Presses, 45#10 KB American Swings, 20K10 GHD Sit-ups

    Then sprint across the street for my omelet and gigantic container of fruit.

    Very happy to be putting loads overhead although im still being very cautious. Wanted to test the waters and see how I responded. So far so good. No real pain with any of this. Pull-ups on the other hand..

  25. I also really appreciated Cheyne wearing her “Hang Loose” t-shirt to class in order to match the blog.

    It’s the little things in life, people.

  27. Push-up ladder – hit 6 on round 7. No more was working after that. Have to practice better form.

    Indeed, some solid material thrown out in last night’s class. Monday/Saturday ‘strip tease’, included.

  28. Foundations round 2…another great time! Deadlifts are fun. I’ve realized that I suck at sit-ups and pushups though. I didn’t use to, so I’ve definitely got to work on that. Only got to 7 on the pushup ladder.

  29. 9 rounds of the push-up ladder… no, probably 7 rounds, if I exclude knee-ups (round 8) and two push-ups that were peeled from the floor in the last round. I came home so pissed I didn’t do better, but then inhaled some mexican food and felt better.

  32. Foundations class #2…only got to 6 on the pushup ladder…and those were on the knees. Really need to work on these noodle arms!

×