CrossFit South Brooklyn

Established 2007

Comments

  4. hey everyone so i am in class most evenings from 7-9 so will start attending the 5pm classes. however that means i also miss the fun at bkb on tuesdays. anyone else free during the day and wants to hit bkb during the day in the afternoon?

    drop me a line.

  5. Sameer–I am totally up for bkb. Have shoes, no harness.

    I guess I have to do “Linus” now! Somehow I feel like this workout fairly accurately represents his future personality.

  6. So, it’s taken me 2 days to post my FGB score. I am fairly dissapointed. My goal was 300, so I was psyched when Brian told me I hit 308. Turns out Brian’s math was fuzzy, but the real problem was not keeping my intensity up.

    SDHP – 76BJ – 54PP- 56Row – 31WB – 41

    FGB4 – 258

    I can do MUCH better on wall ball and push press. I planned to coast on the erg, but can pick up a few extra points there next time around as well.

    I’ll work on improving work capacity in times beyond 60 seconds, and shorter than paced out long distance type stuff.

    Saturday was still, by far, the most exciting and inspiring CrossFit event I’ve had the privelidge to be part of. Great to be around all that SBK energy.

    300+… Next time around, you will be mine. Oh yes, you will be mine.

  9. Gang – I just received my new climbing harness and ordered the wrong size.Got a deal. Normally it is $80 and I got for $65http://www.rei.com/product/767356Size is Men’s Medium.

    If anyone would be interested in buying from me let me know. I can bring to class and let you try on.

    Chris – sorry about the math. Not very bright sometimes!

  12. Anyone want or need swimming lessons?My lil sister may be coming to town and is able to teach swimming to all ages.

    For the past 8 years shes worked as a lifeguard, swim coach, swim instructor at our county pool in California.

    She won her conference in HS in the IM and Backstroke.

    Anyhow she will probably be free after 3PM and on weekends.She can teach different strokes, Kid classes or baby (mommy daddy and me) classes at reasonable negotiable rates.

    Anyhow let me know if theres interest or if you know of a good indoor pool for her to teach at.

    and can do

  13. WOD: WEIGHTED P/U

    10*3, 15*3, 20*3, 25*3, 30*3, 35*3, 45*3, 55f

    first time doing weighted pullups so i started light. did them all overhanded. i think if i do underhanded i could definitely handle more weight.

    tabata situps: ~43 i think because as usual i lost count. my brain is fuzzy even when im not tired so……

    feels good to workout, even with my bum knee i need the stress relief of working out.

  14. Weighted Pull-ups 5×3:Bodyweight(4) 10(2+f) 10chinups 15(1+f) 10(2+f) 10(2+f)chinups

    Tabata Situps1st four sets PVC: 332nd four sets regular: 44Total reps: 77

    Cooldown:2000m row 8:06

    Work is sending me down to DC for four days next week. Has anyone visited any of the DC-area boxes? Any pointers? Recommendations are appreciated at my gmail account: joseph(dot)c(dot)williams

  15. Came in today feeling a bit down and out. Too much partying on the weekend (some of that included an absolute feast at Shawn’s!), and a missed WOD on Sunday had added up.

    First, tried my hand at yesterday’s accessory WOD. Found this quite tricky as I wasn’t being able to stay with the splits. Finished up in 6:45.

    Then weighted pullups, a first ever for me. Did 5×3, 10×3, 15×3, 20×3, 25×3 (not sure about the third rep), then a 30×1. Did a few reverse grip pullups without weights just to see how it all felt.

    Tabata situps: 80 unanchored (bit weird, I did 10 flat in every segment, couldn’t get faster, didn’t get slower).

    Then repeated the accessory rowing WOD after getting some tips from David and Nick. Went a little better though I was exhausted at the end and couldn’t get the last split down to the intended 1:50 and bottomed out at 2:00. Finished again in 6:45 or so.

    David Mak then joined me for Sunday’s WOD. It was pretty brutal on the legs. I ended up 2 burpees short of 7 rounds. Man, that hurt.

  16. Yesterday WOD: 7 + 6 burpees. Kinda laid back on intensity.

    Pull ups 5×3: 35, 53, 70, 90(2), 80, 90 again(2)

    Awesome watching Jacinto hit 3 at 70lbs. Awesome to see McGrath get 3 at 80 and a few at 90, esp after he told me he started out Crossfit using the green band. Nice work David.

    Tabata sit ups: strict unanchored pvc sit-ups are HARD. I don’t know my number.

    Did the “B” option on the erg yesterday and felt pretty good, so today I tried option “A”. Whoa…I couldn’t get much lower than that 1:50. Maybe hit 1:48 for a few strokes, so pretty much did the last 600m at 1:50.

  17. Worked on pullups 5×5. First four sets were with the blue band. No band on the last set and it was pretty much David lifting me up. Thank god he’s strong!

    Tabata situps anchored: 70

    Then did yesterday’s 1500m row again starting at 2:50. Was able to be more consistent with my split times while keeping below 20 s/m. Couldn’t get to 2:10 though.

  18. Felt really nice workingout in southbrooklyn today.First workout since the storm outside of FGB on sat.My foot is back to normal,now to get back in shape.It was great working with all of you.THANKS

  19. Felt great to be back in today after the weekend!

    Weighted pullups -15×3, 35×3, 45×3(reverse grip), 50×2 1/2, 50×3 (rg), 55×3(rg). Very happy with progress. I don’t have a record of the last time I did this but I remember gassing with about 10lb

    Tabata situps, crucifix position – 70. I was smoking along until round 5, I think and then started to slow.

    Then made up the lunge burpee WOD with Samir, who is a great motivator, by the way.7 rounds and 6 lunges.

    Then yesterday’s 1500m row. I went for option A, starting at 2:20. I was able to maintain pretty well the the times until 1:40. Just couldn’t get it down all the way so the last 300 kept floating between 1:42 and 1:44. Also couldn’t maintain the 20s/m on the last 300, was more like 22s/m.

    Man, it felt good to work out tonight, thanks everyone!!!!

  20. Calling all those sad they missed Fight Gone Bad. The Fight Gone Belated team has lost a member due to an injury and we need someone to step up and in. We are planning for a go day/time of the 7th or 8th of Oct at the 6pm class (still to be firmed up). If you would like to step in please let David or myself know ASAP.

  21. WODgood workin with the Fox today. it’s true. i couldn’t do a pull up almost a year ago.

    (bwx5) 35, 53, 70, 90(2), 80

    TABATAsit ups with pvc. a new and interesting way to make em harder!total 66

    1500m pace row starting at 2:20. felt better than yesterdays attempt. stayed under 20s/m and got closer to 1.40, 1.42 was the closest.

  22. pull ups are poopy.

    5/7.5/10/10/10/12.5 (last two assisted)

    Sit ups better: 89

    nice to work out the soreness from FGB.

    Looking forward to climbing tomorrow night!

  24. David Mak,All done with Westchester and a mere 26.2 to go in Philly. That means I’m up for FGB, but on 10-6 only. Speed workout scheduled for 10-7.

  25. I am interested in FGB belated. I figure I got to make this up some time soon, or my brain will beat me up.

    Weighted pullups are a good workout when too much motion causes nausea. Happy with how this one worked out.

    Thought I had done these more recently, but apparently the last time they came up I was up in Albany watching the qualifiers. So old PR was 30lbs for 3, today did

    44, 50, 55.5, 60.5(x2), 60.5. So I did twice as much as I did on 3/23/09. Not bad for six month improvement.

    Skipped on the situps what with the queasyness. Tomorrow is my last day of these hated antibiotics. So happy.

  26. Fun and games pre-WOD with Jacinto: dot pattern push-ups, dot pattern burpees! You should try’em.

    5×3 weighted pull-ups – underhand grip:(un-weightedx3, 10×3)20, 30, 35, 40, 45×2

    I thought we did a MEBB cycle of weighted pull-ups – didn’t we? I have memories of Cheyne rocking these C2B with 25lbs… I believe my old PR for a set of 3 was 20lbs using an over hand grip.

    Tabata situps: 101, no anchor and no PVC.

  27. Warm-Up: x2:20 on :10 off x2 L-Sit15 2 Pood KB SwingsHip Mobility on the mat

    Weighted Pull-Ups44x3, 64×3, 84×3, 94×2.8, 94×3

    I had to kip up and reach with my chin the last 2″ to get the third rep at 94. I’m not pleased with that.

    Decided to forgo the Tabata Sit-up since I’ve got a date with Angie on Wednesday.

    Great to have Jacinto in class and congratulations to all our Foundations Graduates!!

  28. Am a little late on recording my scores from the past few days:

    Saturday’s FGB: 338

    Row: 9, 6, 7WallBall: 18, 15, 12SDHP: 25, 15, 19BoxJumps: 36, 25, 50Push Press: 50, 31, 20

    Sub totals: 138, 92, 108

    Sunday did the walking lunges and burpees: 8.5 rounds + 2 burpees.

    Rowed option B, but couldn’t keep a 1:50 @ sub 20. Ended up closer to 2:00.

    Then did Annie in 5:47(Down from a PR of 5:26)

    Am looking to sub 5 this at some point. Maybe Wednesday… 😉

    Was late to class today. Rowed to work on technique. Followed by:

    Tabata situps! Total was 15020, 20, 20, 20, 19, 18, 17, 16

    Anchored, but no abmat. Felt LOADS better to not hyper-extend my thoracic spine on every rep.

    Thanks for torturing me with the new situps, Malcolm. Now that’s all I’m going to want to work on! Congrats on the PR!

    David Mak – great seeing you today, kick some ass on FGB.

  30. Pullups:2+1 assist1+2 assist1+2 assist3 assistedDisappointing because at some point in the past 2 months I definitely had 3 unassisted strict pull-ups.

    Tabata situps: 78 total

    500m cooldown row then played with anterior reaches, left *and* right foot! 🙂

  31. Pullups:3xblue band3xwhite band3xwhite band3xalmost unassisted (Sarah’s help)3xsomewhat assisted by David1xVERY assisted by David, hold @ top, lower slowly.

    I am *so* inspired by McGrath. And have renewed hope for my pullup capacity.

  32. I hit the Tuesday morning class — great way to wake up.

    1500m rowWOD: weighted pull-up 5×3:1517.52025 (kipping)27.5×1 (PR by 10 lbs)

    TABATA sit-ups total: 105

    First two rounds were 15, and I don’t think I went below 12 the rest of the way. Felt pretty good.

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