CrossFit South Brooklyn

Established 2007

WOD 7.16.09

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21-15-9 reps of
Mid Hang Power Clean or Snatch
Knees to Elbows

135 is Rx'd for the clean and 95 for the Snatch

Accessory Work
Bent Over DB Rows 3×12
1500m Pace Row
While keeping your stroke rating below 25, see if you can hold consistent splits dropping :10 every 300m. This pace row is less about intensity and more about control and technique.
For example:
0-300m 2:30pace / 300-600m 2:20 pace / 600-900m 2:10 pace / 900-1200 2:00 pace / 1200-1500 1:50 pace

cfsbk 260
Once upon a time

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John Bachar Dies at 51 NY Times

Comments

  1. Went to CF Santa Cruz yesterday for Pat Barber’s class:

    WOD – 5 rounds: run 400m, Snatch 15 reps

    22:35 with 55# ‘full’ squat snatch

    55# didn’t feel like much at the start, but it was a t-o-u-g-h workout. Their place is really nice.

    Back in NY now (sad sigh) and trying to stay awake…red-eye flights are a terrible idea!

  4. Oh my god, mid hang power clean WOD and I promised myself I’d stay home and rest. ACK. I wanna come, I wanna come, WAHHHHHHHHHHHhhhhhhhhhhhh.

  7. Ah, poor old Saint Mary’s playground, condemned by falling debris. I actually remember that day, the Angels lost to the red sox. I forgot the woman’s name, but I’ll never forget her cap.

    I wouldn’t mind doing this wod over the weekend. I’m out tonight due to my coop shift. I’m thinking I might make up for it by trying the new Virtuosity spot tomorrow.

  11. I came in this morning and did the WOD (MHPC) at 75 1st set and 80lbs for the last two. I tried warming up at 95, but it wasnt gonna happen over 45 reps. So i worked on form with David’s help, and feel I really improved it by the end.

    Elbows still need to come around faster (especially when I get tired), and hands need to open up. I think I just have slow twitch muscle fibers everywhere, any suggestions on how to speed them up?

    As a kid on Nintendo games where you had to mash A,B as fast as possible, I’d always lose. I love the turbo button.

    Knees to elbows were fine, but grip strength was an issue at the end. I finished the WOD in 11:55

    Rows were fine. Upright Rows were fine but tough to get the bar all the way to my chest at the higher weight–seems like a flexibility issue more than strength issue.

    Props to Malcolm and Laurel for taking the day off (if they follow through)! Ive been thinking about it too. Actually think about taking most of a week off after I finish this next cycle. I also need to schedule a massage.

    On the anti-rest side of things I also considered stopping by Virtuosity tomorrow to take advantage of the free class and support them. We’ll see.

  13. Well, on the rest front I’ve been taking unintentional breaks during this vacation and getting massages. It’s all good!

    Did Angie today (first time)28.87, splits – 12.03, 8.54, 5.18, 3.12I do believe I was supposed to do all 100 of each movement before moving on so that’s what I did. Pull ups I did 20, 10 then 5’s until I hit a wall at 70, 3’s and 2’s after that. Push ups I tried to pace myself and did 10’s to 50 then 5’s and near the end I was doing 3’s and 2’s. Situps unbroken. Squats 30, 20, 20, 15, 15.

    Laurel – ref your comment from yesterday, I get snide comments at work also (although more about eating healthy and insisting on working out). People that are not fit themselves become very intimidated by someone that is fit and taking care of their bodies. This is not the norm in our society so in order to ease their anxiety, they comment. For me, once I hear their comments as insecurities it no longer bothers me. I am sure for men dealing with a fit woman it is even more intimidating. You look phenomenal in body and spirit, as do all the bad ass women and men at CFSB. And take pride that you could kick their ass.

    The Helen Get Your Gun video was great, wish we had that mentality when I was in.

  15. 9:22 with 115 lbs. My K2Es are still pathetic, but inching ever closer. I think I even had a couple of legit ones at the start.

    Tough warmup and the technique row was fun, really great class all around. Good to have everyone back.

    Felix, I’ve been looking at CF Seattle’s standards as well. (There’s actually a link on this site, under Resources/Training) I’m 3 pullups, 3 dips and a 10 sec L-sit away from qualifying as a well rounded beginner.

  17. HA! I kept my promise and cooked a lovely meal while you all were doing cleans and K2E…the highlight was just over half a pound of succulent shrimp each, that I had dusted with dry brown chipotle and finished with lime, cilantro and a little scoop of homemade sour cream that Malcolm has been making with milk thistle’s heavy cream… just trying to make you all jealous because I didn’t get to come play… 😛

    Congratulations Jenna on getting every K2E legit. I’m sorry I missed it.

    David Mak – how obnoxious. I’m in the process of growing that thicker skin. At least our behavior sometimes makes people change theirs for the better, even if it seems that the most common response is critical.

  18. FSQ 3×5 @ 105# (80% of 130)(warm up: 45x5x2; 65×5; 85×5)

    warmed up afterwards with the DB bent rows @ 25#, 3x8planks and supermans

    WODmhp snatch @42#9:56

    kept snatches light so I could focus a little more on speed. Not that I was so speedy…

    Great work Juli!

  20. Foundations

    Most coaching I’ve had on the C2, ever. Thanks David. Love/hate with that damn thing.

    With thrusters, it’s been pretty much just hate/hate.

    DB (40lb) thrusters and burpees 15-9-6 (scaled volume) – 5:45, blah

    I was pretty beat tonight, shoulda picked lighter DBs as I wound up finishing breaking up the thrusters too much.

    I love to see everyone’s movement improving over just a few classes!

    Jess and I will be at this Saturday’s teaser, hope to see a few Foundations mates there!

  21. Took today as a rest day. Went to see Harry Potter with my folks. Had them take a look at CF East Sacramento. They were curious what it was all this CrossFit is about. My father being ex-Israeli military thinks there’s merit in the training philosophy. I think he’d enjoy something that involved running with 60kg of gear, carrying a fallen soldier, and then having to shoot a gun at a bunch of targets. Not so interested in the barbells though.

    As for me, I’ll be happy to get home to NYC and chill with the amazing people whom I CrossFit with.

    I’d like to see about a trip to the beach and relax a bit. Perhaps after a workout we just take a trip out, get a little sun, drink a beer, and chill. Swimming WODs, runs on the beach, all optional.

  22. Let’s go to the Jersey Shore! I’ve wanted to go for years, just because I don’t believe such a place really exists…Can drive 4 people

  23. This WOD was a mixed bag for me. MHPCs were more squirrely than usual… not sure what was going on in my head but clearly thats where it was because my last set was a lot better than my first. so i was probably overthinking again– likely the result of the extra stuff rattling around in there after the back care class i went to the other night.

    the upside was that i finally got legit K2Es, albeit it one at a time. This shocked me, to be honest. i’ve never gotten even one K2E before, much less the whole WOD, so i think the movement finally clicked and I am a little stronger now than i was before. so that was cool. now if only i could string em together… next goal.

    still secretly wishing we could have worked out downstairs in the namby pamby air conditioning.

  25. 15-9-615 Lb. DB thrusters/burpees.5:41 could have had MUCH better time if I just eked out the last round of burpees instead of breathing. Ha! (Who needs to rest 6 reps out of finishing their WOD, right? ack!)

    Sidenote: WODs are interesting in that I always leave feeling like I could have shaved off several seconds or added more reps. I never feel that way in anything. Competing against myself is strangely peaceful. I stand by my theory that the only thing compatible with XFit is Yoga in that sense. Mind over matter. Mind over matter. Mind over matter.

    Next lesson: I need to stop rewarding myself after workouts by drinking copiously. I woke up this morning with a dehydration-headache.

  26. We will be in Providence on Sunday–I am SO bummed to miss the Bellies & Baseball event! Especially since Nick’s not-so-secret dream is that he’ll name the baby Mookie, after Mookie Wilson, Mets outfielder and one-time Cyclones manager.

  28. 15-9-620 LB DB thrusters/burpees6:54 (or something close, was not really focused at that point). I need to work on counting too. Practice?

    I second you Anne. Great points! I’ve felt like I’ve left some reps/speed on the table for these WODs. The internal challenge is exciting, if not a bit painful. Pretty tight this AM. Saved my drinking for the outdoor concert trifecta this weekend: Superchunk, Siren, Dirty Projectors. ALL FREE!

  29. 21-15-9MHPC WOD with 135#K2E8:04My hook grip fell apart toward the end and K2E were a bit tougher than I anticipated they would be.

  30. 21-15-9 75lb snatch, K2E 7:58

    Did the first 21 snatches unbroken. From then on my grip held me back. It didn’t help that I stopped using the hook grip during the second round.

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