CrossFit South Brooklyn

Established 2007

Overhead Squat

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compare to 8.15.09

Accessory Work
Sumo Deadlift High Pull Review and practice
3 Point Wall Ball and Max Height Throw

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Group External Rotator Stretch

Fight Gone Bad Team 6!
Ben Walsh
Ariel Kalishman
Vincent Dugan
Nicole Shannon
Gerrit Gills
_______________________
Sumo Deadlift High Pull CrossFit
Sumo Deadlift High Pull by Rachel Medina CrossFit
High Pull Fault CrossFit
Throwing Grace CrossFit

Comments

  1. Good luck team 6!

    “Throwing Grace” looks interesting, especially with the variant where one walks the weight back overhead.

    Would really like to try this with:A snatch at the end of the lap to bring it to overhead.*A sandbag instead of the barbell.An atlas stone instead of a barbell.

    Perhaps even “Throwing Isabel” for 200m…

    *This would be a great beach WOD. Arrive with empty sandbags, fill with sand, add a swim and a run. Combine with Bring beer, food, and good company, ROCK! If we’re going to do this whole beach thing, let’s do it quick, as we’re running out of warm summer days…

  2. Thanks for all the well-wishes – I miss you guys way too much! Gonna need your creative minds to start helping me think of some cast-friendly, upper-body-only mini-WODs to get me moving next week.

  3. 95, 115, 135, 145×2, 145×2, 145, 150

    OHS requires more concentration than any other lift, at least for me. on both sets that I failed the last rep, it was easy going up but I lost the arm lockout and just lost the weight right before full recovery.

    that said, I really enjoy this lift and look forward to training it more often.

  4. Warm-up3 Classes worth of Foam Rolling intros:)300m Row

    OHS 5×3(45×5, 95×5, 115×3)135×3, 155×3, 165×2, 165×1, 165F

    I lost my (OHS mojo) on after the 2nd rep of 165 and c focus ouldnt get it back for the rest of it.

    Then played with some cleans, jerks and snatches at 115

  5. Wod. Warmed up the over head squat. Then 115, 125, 135, 145, 155pr. Very happy with this. Hope for good things on the singles.

    Then worked up in heavy single pullups to 88. 4 pounds short of a pr.

    Then practiced front and back levers.

  6. OHSWarm Up 45, 6575,85, 95, 105, 115×2

    Worked on form, but I was pretty happy with the progress by the end. Lots of good advice from several folks today. I think ill be able to go up pretty well for singles.

    Afterwards hung around a bit did some light SDLHP work and learned how to make box jumps more efficient with Dan. Now I have something to practice leading up to FGB.

  7. OHS (45,75) 85 95 105 115×1 115×2

    accessory WOD which I have dubbed:The Bully (aka DanR)5 rounds:1 min Double Unders1 min SDHP

    I ended up doing the bully because Dan said “hey, do you have 10 minutes?” and “do you want to train a little for FGB?” I naively said “sure! I’ve got time.”

    Lever practice.3 bar muscle-ups! First time I’ve gotten one.

  9. Overhead Squats:(45×10, 65×8, 95×5)105×3, 115×3, 135×3, 155×3, 175×3

    Shoulder is healing/recovering nicely — still chasing my 3rm of 185. Favoring the left side as it’s the weaker side and seems to fail first. As weight goes up there’s leas favoring.

    Had a great time lifting with Malcolm, who totally kicked ass today getting his 3rm of 155 with ease.

    Then did the following mini-WOD:5 rounds of max reps:1 minute of Double Unders1 minute of 80lbs SDHP

    Laurel joined in for the fun@45lbs.

    Dan:DUs— 91/50/35/43/31SDHP- 21/20/16/18/18

    LaurelDUs— 35/30/20/19/20SDHP- 18/16/16/11/16

    Then Malcolm, Laurel, David Mak, and I did some work on the rings, practicing front and back levers.

    Quick shout out to:Laurel for getting her first bar muscle up!Malcolm for pulling off 155×3 for OHS!David Mak for getting 19 consecutive double unders, rock!!!And it was awesome seeing Nick, Charlotte, and Linus!

  10. Airport WOD on the deck in midday heat: 26:32

    Pushups and burpees were devastating, last set of pus was from my knees. Puddles of sweat everywhere. Was looking for reasons to quit several times.

    I think today I’ll try tabata squats, pushups and situps.

  12. Overhead Squats:(45×5, 65×5)75×3, 85×3, 95×3, 75×8, 105×3, 115×2, 115×3, 120×2

    the middle set of 75 was working with david who changed my grip and stance. helped a lot, even the failure on 120 was on form not weight. should do well on my 1rm.

    as always it was fun to work with laurel who keeps pushing me to higher weights. if i keep working with her ill be playing with the big boys in no time. also thanks to dan and malcolm.

    afterwards did some lever practice and the usual 500m split x2 1:59/2:00

  13. In passing a fruit vender right by atlantic terminal, Malcolm spotted a fruit we’d never seen or eaten. We grabbed a bag and came home intending to look it up, only we forgot the name. After several attempts, I scrolled through a tropical fruit tree catalog and came across the description (although the names it gives are not the same as the one on the sign we saw, this is clearly what we have):

    “The Spanish Lime is a very close relative of the Lychee and Longan. However the male and female flowers are born on separate trees, and that is different from lychee and longan. For that reason a female tree must be in relatively close proximity to a male tree to produce fruit. In addition, it is only the female trees that do produce fruit. It is a very well known and highly regarded fruit throughout Latin America. The pulp is tart and melting, and it clings tenaciously to the seeds.”

    website: http://www.tropicalfruitnursery.com/fruitproducts_sw.htm

    If you are in the area, pick up a few – they are tasty and very different.

  14. 65 x 3,75 x 3, 85 x 3, 95 x 3, 105 x 3, 115 x 1. Last few sets were all PRs. Only second time doing OHS. Starting to feel more comfortable with the movement. Thanks to everyone for the help.

  15. Good Lord. This is a tough lift. My first time ever:45×5, 55 x 5, 65 x 5, 65 x 5, 75 x 5, 75 x 5 (hey, all PRs! :)).

    I don’t quite have the hang of getting the bar down when the set is over, and as a result, I think I hurt myself a little in the right shoulder. At the very least, an old tightness in the neck came back in the form of a nasty knot. So, after a sports bar session (watching some international cricket), I got a small massage, went home, and popped a muscle relaxant. Better life with chemistry, as they say.

  16. Absolutely don’t have the flexibility for this movement. Practiced with high bar squats and have my squat portion dialed in nicely. Much foam rolling and some strectching.Then double under practice (my nemesis). My previous best was two strung together. Some great pointers from Laurel and Malcolm and then Dan came in to save the day, thanks! I was able to string together 19.Then 3×3 skin the cats and front and back lever practice with Dan, Laurel and Malcolm. Great way to spend a portion of Sunday!

  17. My first day back! yay. And a great workout to ease into–OHS are a major goat for me and Asta and I worked on form @ light weights.

    (22×3, 22×3) 32×3, 37×3, 42×3, 47×3, 52×3.

    My goal was to be able to squat the 45# bar, so I am happy. Thanks to David & Asta for great form coaching. The movement felt better and better with each set. Need to work on more confidence/stability/strength in my shoulders still.

    Great photos, Malcolm!

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