CrossFit South Brooklyn

Established 2007

Mystery Girl

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Come on in and see which "benchmark girl" we've got in store for you today

Accessory Work
3 Rounds NFT of
30 Sit-ups
15 Hip Extensions

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Juliana puts on her game face before the first NEQ WOD

Happy Birthday, Jenna!

Comments

  6. Row 1K

    Pull-ups 5x5blue/blue/white/white/whiteLast rep of white band sets completed with a bit of assistance from my Team Gimp partner, Christine. 🙂

    Pistols in cage, 8×3

    + situp and hip extension accessory work

  7. fran, 4:59. did first 21 of both unbroken, then 8/7 for thrusters and 10/5 for pullups, followed by 6/3 and 5/4 in the final round.

    very happy with my time on this, my previous pr was above 9 minutes. when I started crossfit, there was a 15 minute cutoff and I missed it and that was with jumping pullups.

  9. Yikes, I sucked at this. 12:09 with 65 lbs thrusters and blue band pull-ups. Many thanks to Dan R. for good advice on scaling and shepherding me through the workout; thanks to David for helping me finish up and the extra tips on kipping.

  12. First Fran! Scaled to 45# and blue band pullups. 6:09. Thanks so much Ash for great coaching/pacing. Looking forward to doing this Rx’ed next time.

  13. I hate/love/hate Fran.

    This was my 5th time with her, and she always psychs me out a bit before I even start.

    7:18, RX’d

    Wanted to get below 7:00, but it wasn’t for me today.

    Much thanks to Dan for sticking with and pushing me. You took away all my usual hiding spots (looking for the chalk, rearranging my bar). When I said I might puke, he told me fine, just puke after!

    Thanks also to Shane for telling me it’s fine to rest, just rest after.

    Good job to everybody today!

  14. First post-Foundations class is also my first Fran.

    11:38 (65 lb thruster, blue band-first 21, green band for the rest)

    Thanks for the help and encouragement everyone!

  15. My first Fran — been looking forward to/dreading it since I started CF in May.

    9:17 with 65# thrusters. I’ll put more weight on the bar when David adds an afternoon L1 class on the weekends — all this exercise gets in the way of my hangovers.

  16. First time to finish Fran: 12:48(Last time at the cert I missed the 10 minute cutoff.)

    The good news here is that my first 7 pullups were unassisted, which was a first, then used a white band for the rest of first and the second round and a blue band for the last round, which felt pretty easy. So pullups are definitely getting there. Thrusters were rx’d.

    Nice to have Amy back!

  17. I’m sorry to have missed Fran. I did “Mikey” at Front Range CrossFit on Saturday.

    21-15-9 for time:Pull-upsKB Swings 24 KGWall Ball Shots 20lb5:21 as Rx’d. Half of the guys here go beyond Rx’d and do C2B. I’d like to try for more of that soon.

  18. 8:44

    Slight vindication after my last attempt at Fran, when I couldn’t finish in 10 minutes.

    I didn’t put the bar down for my first 14 thrusters, which should be something to build on. Next time I’d like to get that first set unbroken. A lot of room for improvement and a sub 8 here.

  19. 13:23That sucked.The only vindication is I did it as RX’d, but besides that–terrible.

    A couple of non locked out thrusters, a lot of rest. Giles tried to keep me going, but I rested way more than I should’ve.I probably should’ve used a box to get on the bar. Looking at the bar from below when Im that tired, made me not pull the trigger to jump up to the bar a couple of times.

    Im usually pretty good with thrusters, but today after the 1st 12 unbroken, I was completely gassed. 95 is also pretty tough for me to clean up when Im tired.

    Oh well something to work on. Whenever I see her again gonna try to find a way to get Sub 10I need to remember to bring water. The last week or so, I keep forgetting to bring my water bottle.

    Accessory work was fun, did some foam rolling. I already feel my quads and shoulders burning.

  20. Happy Birthday Jenna!

    Fran rx’d 5:29. Pr by a wide margin. Forearms gave out at the end. Still, I’m happy with the result.

  21. First RX’d fran. 9:22. Had a plan for thrusters, was going to do them in sets of 7 for the first round. 7 in they were feeling pretty great so I kept going to 11 then dropped the bar thinking I was going to do a set of 10 next. Got 5, then 4 and 1. Oh well.

    Felt like I was not sufficiently enthusiastic. I think I would have done better if I had shown up earlier and caught some of the energy from earlier attempts.

    Did the accessory work, and then went and got milk.

    Happy birthday Jenna! Sorry to have missed you today so I didn’t get to say it in person.

  22. Shawn, don’t be hard on yourself man. Some increased strength is gonna help you out as your only sticking point was the thrusters. Your pull-ups were money.

    Read Paul’s comment, look at his time and then read his comment again. The first time I did Fran was somewhere in the order of 12 something minutes w/ 65# and jumping pull-ups. 95# was a challenge for you but you strapped in and made it happen. Great work.

    I agree with Bjorn that it was great having Amy back with us!

    Nino, welcome to the crew. Baptism by fire.

    Laurel, way to boot and rally. You’re a trooper to beat your hold time in spite of a mid-WOD meeting w/ Pukie.

    Looking around the last two days and seeing what a family affair this has become has been a one of the best feelings. I’ve got the best job in the world.

    Looking forward to Fran tomorrow. (Did I just say that?!)

    Made up the cleans today(Muscle cleans 45 x5, Tall Cleans 45 x 5, 65 x 3)(Warm-up sets: 95 x 3, 115 x 3, 135 x 1)155, 170, 180, 190(f), 190, 195, 200

    The fail at 190 I didn’t count. And the 200 was a 6th set but I wanted it after seeing Paul hit it yesterday. Finally met my bodyweight clean goal (195). I tried to jerk 200 because I want an above bodyweight C & J. Gotta work on the jerks..a lot. Clean is coming along

  23. 9:53

    First time with Fran. 65# thrusters, green and blue band pull ups.

    The thrusters were pretty dialed in today. Definitely using more weight next time.

    Don’t remember when I dropped from green band to blue. Or is it blue to green. Pullups are coming along slowly. These were better than the chipper last weekend.

  24. Wow, there are some very impressive Fran times. Tonight I did a desperate attempt to get in shape for FGB.

    3 rounds of1. 60 sec Thrusters (33 lbs dumbbells)2. 60 sec Push Press (75 lbs)3. 60 sec Sumo DL High Pulls (115 lbs)4. 60 sec Rest

    My scores were anything but encouraging.

  25. Great work on “Fran” today everyone. Hoping to PR tomorrow afternoon before classes.

    Sorry for the folks in 11 and 12 that were locked out until class time. I forgot both times the Lyceum was closed today.

    Signing out from New Jersey

  26. Went to the Russian/Turkish bath house in the east village last night – highly recommend going. The Russian room was my favorite – hot and dry radiant heat with a metallic tang from the furnace – but the eucalyptus steam room was a close second. We had a great time, although, if you go with David and Dan be prepared to compete for who can stay in the icy cold dunking pool longest.

    Fran: 9:32 as Rx’d for ladies. I beat my cert time by 20 seconds, all thanks to DanR.

    This was very hard for me – I set up my thruster barbell and felt nauseated and extremely nervous, remembering last Saturday’s pukie misery. Thanks to Dan’s strategy, I calmed down a little, although I still lost my breakfast part way through. I divided each round by three, so I broke up the thrusters and pull-ups into 3×7, 3×5, 3×3. It was going beautifully until the set of 15 pull-ups, when I threw-up after the first set of five. Grr. I really hope this is not a new pattern for me.

    Last Saturday it was the hangover + sugary starchy dinner that got me. Today, I think it was partially memory of that experience but also possibly the two nights in a row of ethiopian food and maybe eating breakfast a little late?

    Accessory: 3×15 hip extensions, rowing. My tummy couldn’t handle the sit-ups.

  27. Btw, if you haven’t had a Grazin’ Angus burger (or any other of their grass-fed/grass-finished products) then get thee to a nunnery. Because this thing is so good that I had to stop mid-meal to post about it.

    Wow!

    If you don’t know about Grazin’ Angus then you better ask somebody. Namely Margie.

  29. First date with Fran. What a lady.

    10:54. 65# thrusters. Assisted green on pull ups. Damn, I gotta work on those.

    Felt the Fran-ish 12x15x9 box jump/db thrusters WOD in Foundations was more painful. Maybe this is progress?

    Big ups to Nino for tackling Fran on first class outta Foundations. That gets an airhorn sound!

  30. I was all excited to do Fran upon learning that she was our Mystery Girl.

    Mid warm-up, it became clear that my left shoulder needed more love before attempting the workout.

    No big deal, would just do a few skin the cats along with some PVC dislocated and that would be that.

    No.

    Even 45lbs didn’t feel right, kept hearing little clicks that made me concerned. Scaled up to 75, because adding weight fixes everything, and no go. It would seem that doing the wack DU/Push Press workout yesterday where 80lbs took it out of me. An Rx’d Fran certainly wasn’t going to take place, nor would a scaled version.

    So, “sirens” of CrossFit, ordinarily your songs seduce me into completing any workout, but today it didn’t work. Sorry Francesca, it’s going to be a rain-check for our fourth date.

    Today was my opportunity to help others with this beast of a workout. Counted reps and encouraged Samir, Chris, Laurel and Nick through their respective train. Was so satisfying to be able to help provide a little motivation to each of them.

    A big thank you to each of you for allowing me share in your Fran experience.

  31. Later on Nick and I did a little Wall Ball training specific training to dial in technique and improve transition time.

    He and I (mostly Nick) set up three targets: 8ft, 10ft, 12ft along with a respective 20#, 14#, and 10# medicine ball.

    The goal was 3 rounds of 3 cycles of max reps in 30 seconds at each station (did that make sense?).

    So the training would run like this:A person would start 6 feet away from the 20# ball.

    On “go” they’d run to the first ball and do maximum reps of the 20# ball for 30 seconds.

    At that point, “rotate” would be called and they’d move to the 14# pound ball and have 30 second from the call of “rotate” to complete as many reps as possible

    Meanwhile, another person who had queued up 6ft from the 20# ball would sprint over and start performing max reps at 8 feet.

    This process would be continued down the chain until you rotated back through the 20, 14, and 10 pound medicine balls for a total of 4:30.

    Now, the thought process was we’d be working on accuracy since the targets were different heights, and the weights were so different.

    We’d also train transition time as you’d always have to move.

    Finally, it was in the spirit of Tabata as transition times often took 5 – 8 seconds, so you only really have around 20 seconds of work anyway. That transition should be all the rest you need…

    I’ll have to type in the scores later, but it was surprisingly miserable. I found the 8 foot target with the 20lbs ball to be taxing as it allowed for so many reps, but the first round the weight felt light. Coming around to a second round, the ball felt HEAVY.

    Will have to play around with the weights and the heights a little more, but really enjoyed this workout, feel like my wall ball technique is getting better.

    We left the targets (they are just athletic tape with some dry erase marks for easy visual reference and later removal). If anyone wants to try it and let me know what they think, I’d be very interested to hear.

    A huge shout out to Nick for agreeing to do this workout in a day in advance without knowing what it would be, or that he’d be doing Fran before hand. Also, thanks so much for pushing me through the 10 minutes of rowing cool down. I’m going to make that a part of my cool down from now on. Feel so much better after doing it.

  32. Thanks for your words of encouragement Shane. Sometimes I can be hard on myself, sometimes not hard enough. I agree Ive said it before I love the family feel of CFSBK and will be sad that Im going to have to dramatically reduce my time at the Lyceum in the forseeable future. 1st day of school is tomorrow!

    The downside of the family part is sometimes I as the little brother want to be able to do everything I see my big brothers doing.

    Laurel–hope that pukie prob doesnt continue.

    I know this is late but did anyone watch the Nat geographic Human Family Tree tonight?

    I meant to watch it but completely forgot. Its about to go off but coming on again at Midnight EST so Im tivoing.

    http://www.nola.com/tv/index.ssf/2009/08/national_geographic_channels_t.html

  33. Hey all,

    Happy Birthday Jenna! I think we need a csfsk outing to celebrate.

    I had a great time working out with level 1 today. You guys have such a great vibe, thank you. Amy welcome back and what a way to come back (kicking major butt). Laurel u beat me today! U rocked it, i can’t believe u still beat ur old time and had time to puck (that’s impressive). I need to learn the secret girl 😉 . Shawn we’ll miss u! Good luck.

    nite nite

  35. Oh last night I dreamt we were moving into a new space. Weird Space had a raised stage and was like an old auditorium. All our equipment was up on the stage.

  36. Very bummed about missing Fran today, still to have my first date with her… maybe a make up tomorrow depending on what the WOD is?

    Paul, what a great testament to the progress possible! That is awesome!

    Laurel — Kickin’ ass Roman style. Don’t worry, I’m sure your stomach will settle down, just promise it some chocolate Thistle Milk if it’s good.

  37. First time doing Fran, I used 65# on the thrusters and the white band on the pullups.

    Time was 7:35.

    Next milestone will be doing it with no band and hrm… 75 in a few months.

    Thanks to Sean for the counting and the steadying during my pendulumming pullups.

    But, ooh, do I have some wickedly exposed skin on my right hand. Showering, washing dishes, brushing teeth, all very painful activities. Lucky for me, I can still type 🙂

    Why is water so painful on ripped up skin? I suspect anything on a raw blister would do it.

    Nick, Charlotte, it’s great to see the little one hanging so pleasantly with you at cfsbk. Mine is almost 6 now. Parenthood provides this wild mix of living-in-the-moment-ness with lifetime-scope-ness.

    til next time,

    ari

  39. 6:34 – 65 lb thrusters due to my never ending back situation (hopefully upcoming vacation – 3 weeks away from a desk will help heal that 🙂 )First round did 21 thrusters, and 11/5/5 pullupsSecond round was 5/5/5 and 5/5/5Third 5/4 and 5/3/1 (lost grip before last pullup).Forearms were sore after the workout, but all-in-all pretty happy with the results. Gotta work on squats and hip strength more, since I feel that’s my biggest weakness.

  40. my weekend wod: Moving for Time

    2 days, 49 tagged items on their way to storage, 1 air mattress for the next month and a headache.

    see everyone tonight

  41. 9:38 with 52lb Thrusters and green band pullups.

    This was also my first date with Fran. Knowing that the pullups would be my time-suck, I wanted to try to get my first set of thrusters all in a row. Got to 18 and needed a break. For some reason, I have a hard time just dropping the weight, and instead want to gently place it on the floor. Why is that? The pullups are always hard, but felt much better once David taught me the kippingesque version. With more practice, I should be at the blue band real soon!

    On a side note, this Crossfit thing is so damn addictive. I can’t tell you how many times I return to this very website during my work day to 1)see if today’s WOD has been posted, 2)check comments, 3)check Facebook page, 4)check back on previous comments, 5)laugh at comments, etc. Thanks for sucking me in CFSBK!

  42. Oh, and of course, big thanks to Mr. Fox for introducing me to Crossfit! If my boss asks why I’m on the internet again, I’ll just send him to you:)

  43. Chris — Puke after = HA! Chris and Jessica, it was great meeting you guys and working out with you!

    I completely can’t remember my time, but it was my first WOD in a month or so, so I was just doing it to get back into it, not for time.

    New goal: 1 unassisted pull-up by the end of the year. Or Jan 1. I can’t determine whether or not it’s realistic (possibly more not-realistic than realistic), but it’s good to have goals.

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