CrossFit South Brooklyn

Established 2007

Deadlift

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Suggested Back Off Week
compare to 4.5.09

Accessory Work
WUx3: Walking Ant. Reach, Partner Sit-ups, KB Swing Mash-up
Barbell or Ring Rows 4×8

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Forward Rolls are gymnastics 101.  We regularly incorporate them into our warm-ups for dynamic movement prep.  Great work Jessica and Cloyde!

Saturday is the CFSBK 5k in Prospect Park.
The run will start at 10am sharp. We will meet at 9:45am at the Grand Army Plaza entrance and walk to the run start at West Drive were we will warm up. The course is a full counter clock wise loop of the park ending at the Grand Army Plaza entrance. You are encouraged to bring a stop watch to record your own time. If you don't have a stop watch try to borrow one from the gym. After the run a number of us will partake in some delectable Milk Thistle which will be conveniently located at the finish along with the rest of the farmers market.
If you'd like to run the 5K please post to comments.
BIG Thanks to David McGrath for organizing and leading this!

Remember there are NO GROUP CLASSES or Teasers this weekend for our Level 1 Certification.

Foundations classes are open now, tell your friends, tell your family!
Upcoming Cycle Dates:
Addtional August Cycle!
Wednesdays at 8pm and Saturdays at 12:15pm
Dates: 8/12, 8/15, 8/19, 8/22, 8/26, 8/29, 9/2, 9/5 Register Here!
September
Mondays and Thursdays at 8pm
9/3, 9/7, 9/10, 9/14, 9/17, 9/21, 9/24, 9/28 Register Here!
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Comments

  1. first time meeting CINDY this morning and i love her..sort of

    16 rounds + pull ups and 2 push ups

    good luck to everyone doing the L1 Cert this weekend. it’s a great time.

    see everyone else for the 5k.

  2. Warm-upSome half assed DROMS and two nervous pees.

    “Cindy”20 Rounds plus 5pull/7push

    Damn you push-ups!After 12 minutes my push-ups were2-2-2-1-1-1-1then2-2-1-1-1-1-1-1Tried to keep them like a metronome:

  3. yay for running! see you all at the park 🙂

    and ditto to what mcG just said – the cert is a great time for anyone doing it! enjoy

  4. P.SThanks to Emily, Chris, Mike W. (welcome back!), Gabrus and MCG for the encouragement!

    Much respect to Emily for getting 14 rounds as RX’d yesterday Lone Wolf Style in her house.

  6. Dead lifts:95x3115x2135155175 (PR)185 (PR)200 (PR)200 F

    I love the way David’s heels come off the ground when he does squats. Awesome.

    See you at the run.

  8. Of course, Chris means at the TOP of my squats. heh

    Yeah, Jimmy Boy!!

    I just emailed Nicki the Squat Numbers, waiting to hear back from her.

    Our top 20 lifts totaled 5,769.5 lbs

    More details to be posted

  17. I just ordered and ate a double burger for the first time. Ever. And it was good.I am in for the run. Thanks David for putting it together.

  20. deadliftwarmup 95*5 115*5185*3 185*3 195*3 195*3 200*3 205*3 215*3 235*1 245*1 250*1(rounded back)felt pretty good for the most part, switched grips at 215 because the weight was slipping. felt like i could move some #s so i did some singles to see how it felt. think i can get up to ~275 next time we do singles.

    cooled down on the erg 2 set of 500m with 1m res in between 1:56 & 2:02 dont know why i keep torturing myself. and according to the scale i was officially 150# today, awesome.

  21. Lord, I love Deadlift day…

    Great lifting with Vincent and Scott tonight. PRs, I believe, for both of them. Thanks for the motivation fellas

    Scott – 415 went up well, you’re a beast!

    Me –

    135x5205x3255x2285x1

    315355375385 FAIL385 FAIL380385 SUCCESS!

    Some dead hangs and toes to bar after, and a little DU practice.

    Whoever is taking the cert this weekend, have a blast. And listen to Chuck as close as possible, that guy rocks.

  23. Accesory work with Vince, was fun.

    185, 235, 245, 265. 270, 285, 300pr, 300fLost some of my form on deadlifts, but happy to get 2x bodyweight.

    Interesting. next time I take a week off I need to do a bit more bodyweight and form stuff around the huse. I planned to but basically did nothing except ride my bike.

    I feel like Im not quite as strong as I was before the week off and a bit sluggish.

    Afterwards hit the erg With Samir and Cloyde. 2 sets of 500m with 1 min rest in between 1:46 and 1:53

  24. Warm ups – 3 rounds of: 5 anterior reaches each side, 20 KB mash-up and 25 partner sit-ups (which was great doing with John, takin’ it back to foundations!)

    Deadlifts:135X4; 225X4; 250X1; 275X1(PR); 290X1(PR); 300X1(PR); 300X1; 300X1Stayed @ 300 due to back rounding issues. Really trying to dial in the form and don’t want to push with bad form. I’m happy with my progress though.

    Finished off with a 1000m row as a cool down, not pushing it. 3:35.5

    It was great seeing Nick; He showed me some pics – wait until you all see baby Linus’s quads!

  25. Reppin’ CF SBK as best I can at Valley Crossfit (at the bottom of the Thursday post): http://valleycrossfit.typepad.com/

    Annie was the warmup, followed by a 30 minute Chelsea (scaling back the reps as we went so that everyone worked for all 30 mins).

    Apparently I make funny faces when I do Double Unders.

  26. Did not have a good day of deadlifting at all.

    415 was no problem last time.

    But 415 only came off the ground 6 inches before my hips refused to open. I blame Cindy for blowing up my hip flexors… Also, had very little to eat today, should really remember to feed myself.

    Warm-up155x5205x4255x3315x2365x1

    385415(f)415(f)410(f)400(f)385(f)got frustrated and stopped.

  27. Deadlift:160,170,185(F),180(F),175(F),175(F), 165

    I just couldn’t mentally get back in the game after the 185 fail. Not beating myself up about it though because I have a mild cold. Thanks for all the cheering and support Samir. 🙂

  28. Deadlift:Warmed up and then – 275,295,305,310, 315(PR). I stopped after the PR as my back was starting to round and this is still technically the back off week.

    Afterwards played on rings a lot. Got 2 consecutive muscle ups. I really don’t like the feeling of resetting the false grip while hanging – something to get used to.

  29. I feel like everthing I’ve written so far has been “(insert any crossfit workout here) has been hard”. So, in keeping with that, Deadlifts were hard! I just really didn’t feel good about many of my lifts. I didn’t do any warm-up sets (I’m not sure why) and that really affected me.

    115×3,135×3,155×3(PR),165×3(PR),160×3,155×3,155×3

    I worked on double-unders afterwards and was actually able to alternate between a few singles and doubles! That was so exciting that I ripped the jump rope apart. Ok, so the damn thing was cheap and it broke. Thanks David, I almost lost an eye.

    I signed up for Fight Gone Bad today. No regrets…yet.

    Oh, and count me in for the 5K tomorrow! My fastest 5K is 27:55 (yes I’m slow), so I’d like to beat that.Hope all you taking the cert this weekend have an awesome time!

  30. I’m REALLY friggin’ nervous about tomorrow’s run now. 21 minutes? 27:55 is “slow”?

    I haven’t raced or ran for speed/time in eons but I used to border on heart attacks I was so nervous back when I did…which is probably why I quit. I also almost never run with others, which is what makes desolate Red Hook so perfect. Prospect Park on a glorious Saturday morning is probably going to kill me.

    My hands are sweating just typing this, but I felt like I needed to spill. Just as badly as I feel like I need to learn to do this.

  31. Bethany: You’re welcome. Great working out with you. My recovery has been greatly helped by wonderful workout partners. My numbers are still embarrassingly low but I’m just glad to be lifting again.

  32. Jess — the first time I did a three miler my time was 29:00. . so you’re not really slow, compared to me.

    But then, two years later at OCS I clocked 21:40.

    if I can score 21:00 that would really be awesome. I think I can though, crossfit is making me fast.

  33. I have to take my car in for inspection tomorrow morning so I dont know if I can make the 5k. Hope I can though.

    Want to have my make up date with Cindy this weekend sometime.

    Thinking about hitting up Bk Boulders tonight with my wife.Anyone else going?

    Theyre open 6Pm-9Pm

  34. Runners,

    Although I will not be running the 5K myself, my daughter and I are gonna come along to watch Jess, and the rest of you, finish in fine form. If anyone needs to leave anything at the Start/Finish (like a bag to bring home awesome goodness from the Farmer’s Market at Grand Army!!!) we’d be happy to keep it under our watchful eye, and even call out your finish times if you like.

    See some of you tomorrow morn.

    Looks like it won’t be too hot by 10am, good weather for a 5K PR.

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