CrossFit South Brooklyn

Established 2007

Squat Off! versus CF NorCal

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Back Squat
1-1-1

Today's squats will be against CrossFit Norcal. Competitors will have three attempts to hit a 1RM using any style squat they like. The best of your lifts will contribute to our gym score as well as an individual ranking.  For folks who are away today we're allowing a make-up squat session on Monday night.  Results will be posted on Tuesday.

Accessory Work
Weighted Pull-Up 1-1-1-1-1

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Margie gets gymnastics instruction by Coach Glassman on an organic Black Angus Farm.

Events Galore!
CF Movie Screening at Tushar's (8/1)
2pm screening of "Every Second Counts" at Tushar's house. E-mail David(at)CrossFitSouthBrooklyn.com for more info if you'd like to come.

Alec and Deb's Shoulder Seminar (8/2)
Sold Out educational seminar on shoulder anatomy, movement and health.

New Foundations Cycle Kick Off (8/3)
14 brand new CrossFitters enter our community for the August cycle!

CF Level 1 Certification (8/8-9)
Sold Out CF L1 certification seminar at South Brooklyn. More Info

5K Prospect Park Run (8/8)
While we won't have classes the weekend of the L1, we will be organizing a 5K run in Prospect Park for our members not attending the cert. More TBA

Fight Gone Bad (9/26)
FGB 4 is on! Last year we raised 7K+ for charity, this year's fight will be bigger and better! More Info

CrossFit 101 with Greg Glassman (10/10)
Spend the day with Coach Glassman. The CF101 is a day of candid lecture and Q&A with the founder of CrossFit himself. More  TBA

Mid Atlantic Hopper Challenge (10/17)
CF BWI's annual Hopper Challenge in Baltimore.  All are welcome and encouraged to compete, our own Sal M. got second place last year! More Info

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Gillian Mounsey, American Gladiator and CrossFit CrossFit.com

Comments

  4. Went out to visit Crossfit Pleasanton (CA) this morning. They have a great new space – the weekend of the Games their WOD was to move the equipment ot the new gym.

    Paul was super helpful and showed me around. One of their athletes tweaked her back and I got to jump in on the WOD.

    Group challenge (teams of 5):15,000 lb squats5,000 m row15 400m runs250 pullups250 kettlebells250 handstand pushups (sub jackknifes)

    Time: 31:19. Thanks to the group for a great work out.

    I did approximately1900 lbs squats (2 sets of 10 reps @ 95lbs)1500m row (pace was about 2:00-2:05, I knocked a good 10-15 seconds of the team’s average pace)30-40 pull ups (sets of 5 and then 3)50 jack knifes

    Accessory work: Marriage today. 1 rep max for time. Thanks in adavance to Matt for spotting me.

    Looking forward to gettin back to Brooklyn in a few weeks!

  5. First regular class at SBK, loved it. Great vibe.

    Didn’t quite play the squat right. Getting a 1RM in 3 attempts was…different.

    Anyway -245271296 FAIL

    Haven’t 1RM’d on the squat for a bit. Planned on trying to hit about 280, but then felt gully and went for 296 cause it would have been a PR by 1 freaking lb!

    Should have either-

    1) Went heavier on my first 2 attempts, the 2nd 25 lb jump felt too like much, or

    2) Just been stronger! Maybe I need to drink more milk.

    Nice work, Samir and John, on your PRs.

    Weighted pull-ups

    45, 55, 70, 90, 105 (not sure if I got over on this last one? felt short)

    Hope too see much more of SBK!

  6. good times lifting with Chris and Jon.

    W/U 45×5,133×3,183×2,203×1

    231/251/271

    I had a goal of 265 going into this but then I looked at my past results and realized that my 245 was 1RM not a 3RM. So I adjusted my goal down to 260.

    Then the 251 went up fairly easily, thought about going for 261, but then I figured we have to show those norcal fools what is up, and I figured I better go big or go home.

    271. awesomeness.

    Chris: two e’s. One-eye’d Samir is taller.

    Weighted pullups 55/72/82/87f

    then brunch called. I guess I should have tried a fifth.

  7. back squat 5*5warmup: 45*5 75*595*5 115*5 135*5 145*5 145*5155*1 165*1 175*1 185f 185ffelt like im just a little off when i missed 185, maybe shoulda went to 180. next time.pullups: 3*5 no weights. went pretty well, not in the weighted pullup category yet.

  8. Learned how to do a forward roll today, and I don’t like it. It makes me feel so nauseous, dizzy, disoriented, etc. Right now, I still feel like I’m on a boat. I hope this improves with practice.

    Squats:Warm-up- 45×5,65×5,90×3,115×3,130×1

    140/150/155

    Thanks David, for guiding me on my form and weight totals, and thanks to Anne and Becca for helping me translate that onto the barbell! I felt pretty strong on the squats and felt I could easily go heavier. Next time…

    Pull-ups on the other hand are so difficult for me. I have to use the green band, and probably will for some time.

  9. Wow, I totally failed on the forward roll today. Its like some kind of mental block. I just keel over or something. Pretty embarrassing. I guess I’ll have to practice a great deal.

    Went very light on squats as I’m still rehabbing: 45×5, 65×5, 75×5, 95×5, 95×5, 105×5, 115×5, 125×5. Just tried to concentrate on getting form right.

    Pullups: 6, 4, 3, 2, 2 (strict). Did one weighted pullup with a five pounder! Baby steps, I know.

  10. 275, 300F, 300pr

    I thought I hit 300 last time we did 1 rep max, but when I was putting away the plates, the math didn’t make sense. This is the first time I know I hit 300. I like the 300 club.My second attempt unleashed an impressive string of profanity, I was glad to see no kids in the class that early. I was very close to getting it, which made me confident I could pull it on the third with better concentration. It was still a tough fight, but it came up.

    After did a not so rushed Angie: 26:00the pull-ups and push-ups both started with a set of 20, which quickly broke down into sets of 3 and 2. Squats went 50-20-20-10 and sit-ups went 60-20-20. Left me feeling pretty nauseous, truth be told.

  11. In case I missed anyone today at class. Tonight is Regan’s birthday festivites and we’re having a drinks at Cyprus Avenue (52 5th Avenue at the corner of Bergen St in Park Slope)Starts at 8p and runs until the wheels fall off.Hope to see everyone tonight.

    Awesome squats today!

    Congratulations Joe! Have a wonderful wedding

  12. Worked at at CrossFit Generation near my parents’ house in Philly. They have a great spot and community.

    Filthy 5035:18 PRsubbed supermans for back ext12kg for swings18inch box jump

    everything else rx’d

    Looking forward to contributing to the BSQ total on Monday. Have a great time at the shoulder clinic tomorrow – I really wish I weren’t missing it!!

  13. squat: 240, 255pr, 260f

    felt great about this as it’s a 10lb PR. squat has always been one of my weaker lifts and I’ve made really good progress over the past few months, so I’m really happy.

    weighted pullups:40, 55, 65, 75, 90

    also very good progress, as I don’t remember being able to do anything close to 90 last time I tried these for singles.

  14. Sameer,

    Apologies. I’ll be sure not to confuse you with Cylops Samir next time…

    BTW – it was awesome watching Mrs Fox hit 155 today

  17. Fun lifts today.

    Warmed up 135X5, 185X3,225X2,255X1.Then 265, 280F, 272PR. Old PR was 260 so I am quite happy about this one.

    After did weighted pullups. Warmed up with 5 unweighted and 3 at 35. Then 53, 63, 82, 92F (the switched to the skinny bar on the power rack) and got 92pr.

    Then went over to Tushar’s and watched Every Second Counts.

  18. Back Squats (low bar)Warm-up: 45×8, 135×5, 185×4, 235×3, 260×2

    Sets: 270, 300, 310(f)

    In retrospect, I think I spent too much time in warm-up mode and opened too light @270.

    Haven’t done a 1rm is ages, the 3 rm is 285. Happy to score 300, will be happier with 2x bodyweight.

    For the future: got stuck immediately after getting out of the hole when doing 300. Through sheer will managed to stand up. 310, got stuck and couldn’t get out of that weird gray area.

    Definitely feel the need to work that spot.

    Had a great time meeting the new level 1 peeps — y’all rock!

  19. Oh yeah, weighted pullups…

    Shoulder doesn’t care for these too much.

    Did 92, 97.5, and then three hangs on the bar at 97.5 until failure.

    Thanks to Bjorn for helping with the last two. Was getting dicey there without your help!

  21. Backsquat: (45×5, 75×3, 105×3, 125×1)145,160(pr),170(pr)

    145 was my old max. Was thrilled that the 170 went up – I didn’t have to fight very hard either, so I think I might have been able to go heavier. Thanks to David and Shane!

    Weighted Pull-ups: 20,30,40,50,60F

    Enjoyed the movie, Tushar’s lovely home and a variety of delicious food, but I was rather frustrated that the film only focused on the male athletes.

  22. BSQ 275 – 295pr – 305x (300x)

    Old pr was 292, so I thought I might join the 300 club today, 295 felt really good, alas ’twas not to be. Next time.

    Great job, Ash and Tushar. And thanks David for the pullup help.

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