CrossFit South Brooklyn

Established 2007

Back Squat

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5-5-5-5-5
Low Bar Squats Today

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compare to 9.24.09

Accessory Work
Ring Work
A. Inversions 5 Holds
B. Skin The Cats 3×3
C. Front Levers 5x :10

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The Chocolate Milk Thistles

Congratulations to Brian Scott for winning his company's 3 month pedometer Step to Health Challenge.  Brian destroyed the competition, even beating second place by well over 700,000 steps.

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Comments

  2. Hello everyone. I am looking for someone who:

    a) has a carb) is going to CF 101 on the 10thc) wants to transport some stuff from CrossFit Virtuosity to my apt after it is done

    hit me up!

    Thanks!

  5. can’t make it tonight due to orchestration class on thursdays. however, did the crashb 20 minute piece this morning with a 2:06 avg split. felt pretty good about this.

  6. btw, the main site WOD looks really fun today:For time:25 Walking lunge steps20 Pull-ups50 Box jumps, 20 inch box20 Double-unders25 Ring dips20 Knees to elbows30 Kettlebell swings, 2 pood30 Sit-ups20 Hang squat cleans, 35 pound dumbells25 Back extensions30 Wall ball shots, 20 pound ball3 Rope climb ascents

  10. It was “fun” doing a 2K with Nick yesterday. 6:29

    I wish I had recorded my splits, because there was quite a contrast to Nick’s piece. Nick rowed within himself through the middle thousand and was able put in a last 500 that was much faster than average pace.

    I, on the other hand, did the classic “fly and die” with each 500 slower than the last and the last 500 well off my average pace.

    I hadn’t done a 2K in a long time and I chose an unrealistic pace.

    If I were to repeat this test, I would pace myself much more conservatively, at least enough to “even split” it and hopefully enough to have some semblance of a sprint.

    After starting with 20 hard strokes or so, I would settle in at my average split from this piece or one split slower. I would row at a rate (strokes per minute) that was just high enough to keep rowing at that pace from feeling heavy. Then at some point between 1000-1500 meters down I would start raising the rate and pushing the split down.

    I like to use the “average split” setting on the monitor and have an average split in mind. Then I kind of count strokes that are off pace knowing I’ll have to make them up later.

    For instance, if your goal is to average 2:00 on your piece, every time you pull a stroke that reads 2:01 you know you’re going to have to pull one stroke at 1:59 later.

    I don’t know if that will help anyone planning on doing CRASH-Bsbut I thought I’d put it out there.

  11. David (or anyone else with more knowledge than me),

    I have practice tonight, with a lot of running, do you think I could still squat at 5pm, then practice at 8?

    I have no match on saturday, but I wouldn’t wanna ef up my legs

    what is your opinion

  12. Bummed again to miss squats and ring stuff. Want to get good on the rings. Now Linus has the cold, too…he does what I should be doing, i.e., sleeps continually.

    Willie, that’s a really useful way to think about a 2K. Do you really keep a count of off-pace strokes during the piece? Impressive.

  13. Sameer – I think the discussion has not been about a binary rule, fight or not-fight, it has been about when to fight and when to pursue other strategies.

    I like hearing about strong women standing up to people who are invading their homes – it does make me wonder how well I could repel an invader. I think I have the strength now, but not the technique – what school/technique/method would people recommend for a person who wants to learn to defend themselves effectively?

    Congratulations Brian!

    P.s. DAVID WEAR A BLOODY HELMET.

    P.p.s. everyone else too. seriously.

  14. Gabrus – Squat!

    Laurel – As I was leaving the gym, just now, I was reprimanded by a client of mine telling me to grow up and wear a helmet. He proceeded to tell me a story about seeing a woman snap her neck in Prospect Park, a seemingly safe place to ride. Dark omen indeed.

    Over the next 3 minutes and 10 blocks on my way home I had THREE near incidents, all from mother effers not paying ANY attention to the 5th ave bike lane.

    A few moments, an “almost” fight, and many curses later, I am considering wearing a helmet. I just wish they didn’t look so dorky.

  15. Agreed, Laurel, seeing that piece the other day was like having a vision of mine played out on the local news. I have had so many dreams about wanting to overcome someone and not being able to. I don’t know why. It’s like a latent obsession of mine. I’m not afraid of being out at night alone or anything, I just get really angry at the idea of being overcome by someone else’s strength–even just play wrestling. My dad practiced Martial Arts for years and taught me all the dirty moves that I would need to use if the chips are down, but I always wonder what would happen in reality. I know “anger is [supposed to be] an energy,” but it feels like a vulnerability to me. I know lots of you guys summon up the rage for max reps, but I just don’t know if I have it in me to do that. That is, I don’t know if it really works in my favor. I think I prefer to go to a quieter place. Am I doing something wrong? Anyone else work this way?

  17. Mr. Fox, try horse riding helmets. They look dorky, too. But at least in a fancy way.

    Laurel, if you’re rather interested in self-defense to be prepared for real life threats, I’d recommend Krav Maga or any other modern system that is used by law enforcement forces or the military.

    Tam, I’m totally with you. I don’t think you have to be angry to lift max weights or to fight an aggressor. As for lifting weights being focused on the task has helped me more than utilizing some form of anger. I’d say it depends a lot on your personality.

  19. Damn, Shane. Did you want to make me shake and shiver? Cause you did!

    I like where Andy is going with this…I’m going to start commuting about on horse…Cheerio!

    Tam – I know that “quiet place” well. There certainly can be some anger in there, for me at least. I think what we often think of as anger is are the scattered and scared energy output of the emotion (acting out verbally, physically, and emotionally). I believe anger can be used in calm, more focused acts to accomplish something that can have an overall positive outcome.

    P.S.- I’m surprised Sameer hasn’t recommended a Glock 9mm yet.

  21. oh and,1. Gabrus: do NOT squat. practice is about developing skill and technique, which is hard to do on jelly/tired legs. more training does not equal better training. just my 2cents.2. helmets, yea.3. whether ‘the place’ is quiet or loud, it is about asserting your will, if you believe that you have one.4. Laurel: whatever training you choose to perform for self-defense (heard good things about Krav Maga) an important angle is the ‘liveness’ of your training; for more information search for stuff from Straight Blast Gym. i am not saying that other places do not train with ‘liveness’ but something to keep in mind.

  22. Krav Maga looks interesting – has anyone studied it? The training sounds intense – practice includes being handicaped (say one-armed), dizzy and in the midst of chaotic and loud enviroments while a group of people attacks. eek. Still, it seems effective and sensible.

    Chris – sounds like a terrifying bike ride… so go get a helmet!Who cares if it isn’t glamorous – stick an CFSBK sticker on the side and be done with it. At least you will look like a person who properly appreciates life and a healthy brain.

    Tam – so far my best lifting days involve dancing around between lifts, getting excited and feeling good about life. Next best is a kind of quiet determination – the “I will pick this up.” state of mind. Accessing anger can work for me, but it can also backfire – particularly if the anger is coming from some ongoing thing that I can’t change. Anger makes it too easy to get frustrated and is often distracting for me.

  24. Chris: I own a Sig P226, but it is sitting at a friend’s place in AZ because I don’t have a permit to keep it here in NYC yet. Glocks are great particularly because they have serious capacity (17 rounds I think vs the 8 in my sig) but the sig fits better in my hand, and is better for concealment.

    I have a buddy who is a big fan of “Sistema” (which is the source of that kids video I posted the other day) He keeps telling me to try it, but I have not. I think there’s a place here in NY that is pretty good for that, he tells me. I think it is called fight house?

    I wear a helmet, but I am skeptical that it is really all that useful. I know we’ve seen scary videos of people getting hurt w/o wearing a helmet, but it seems to me that most bike injuries are not to the head and serious ones like getting run over or hit by a semi truck — a helmet is not going to help you. Also I read an article about how drivers are less cautious around helmetted cyclists than non helmetted ones. I don’t think the question is all that cut and dry. That example you cite of a woman snapping her neck. A bike helmet is not going to prevent you from snapping your neck. A nice full face auto racing helmet with a foam collar– now that provides neck protection. but no one is talking about wearing that kind of gear for cycling.

  26. Anyone interested in going to the Reel Rock Tour screening next week please email me: shanewilliams02ATgmail.com

    Lance from BKB will put those interested on the list it’s gonna be a standing-room only type of affair at this point and we want to get folks in.

    Also, beginning this coming Tuesday evening CFSBK members get 30% of day passes ($20 bucks to $14. BA-BAM) at Brooknlyn Boulders each and every Tuesday night. This will be extended to other days of the week once we come up with a way to identify who are members are for their staff and officially become neighbors. Hot Iron branding and ear tagging are currently the top choices. Also, CFSBK members interested in memberships will receive 10% of any membership package. For those who have already purchased packages we’ll see if we can get you something retroactively.

    Cool?

    So Reel Rock Tour folks email me as soon as possible. Thanks

  27. Sameer – sure a bicycle helmet is not going to protect you from injury to the rest of your body. What it does do is protect the most important bit of body that you’ve got. I’ve had friends show up on my doorstep with their cracked helmet (i.e. riven into two or three pieces) in hand, a bit scraped up and sore, but otherwise themselves. At the least two of them would have had cracked skulls and a serious concussion. A helmet is not a wonder suit, but it is a practical and economical way to protect your brain from common trauma.

    Not to belabor the point, but I have first hand experience in observing the affects of a severe concussion and I feel that a small sacrifice in style and sense of freedom is a small price to pay to avoid losing part of myself.

    Leo – thanks for the info about SBG! Looks very good.

  31. “Despite the fact that nearly 70% of all fatal bicycle crashes involve head injuries, only about 20-25% of all bicyclists wear bicycle helmets.”

    from “Traffic Safety Facts” NHTSA.GOV

  34. Low bar back squats (with Peter as partner, who provided excellent encouragement and advice):

    WU: 45×5, 95×5

    Work sets: 135×5, 145×5, 155×5, 165×5, 175×5, 185×5, 195×2 (fail on 3rd rep).

    Did a few inversions and skin the cats to follow up. Finished with the 1500m rowing accessory workout (with Cloyde). Cutting stroke rate down is really a good way to try and get some power into the pulls, so am feeling a bit better about this.

  35. WOD: PRESS 5*5

    45*5 warmup75*5, 85*5, 85*5, 90*3, 90*3, 75*4

    i suck at press. fortunately/unfortunately it looks like i’ll be getting a lot of practice. not being able to squat and all.

    did some inversions, skin the cats and levers. levers are hard. then did the 1500m decreasing every 300. started at 2:40 felt too slow at the start but unlike yesterday when i started at 2:30 i didnt run out of gas. good times

  36. Did some box jumps to warm up, pretty much have the white box down now.

    Back Squat225x5275x5295x5305x5

    Very happy to hit 305 for 5 which works out to be about 80% of my 1RM.

  38. Time to call in the stat police … Tam thank you for the evidence (and everyone else for their anecdotal stories) but in order to make a compelling and reasoned case you have to show the probability of getting injured* while wearing a helmet is less than the regular probability of getting injured. Unfortunately, none of the evidence you sighted demonstrates that. It might be the case that a large percentage of the injuries sustained, in the studies you cite, were not preventable even if wearing a helmet. Or what if wearing a helmet increases the risks that a rider is willing to take and thereby increase accidents.

    The statistical studies that have aimed to show the effectiveness of bicycle helmets are a seminar’s worth of examples of poor experiment design. The evidence is not so cut and dry. Wikipedia does a fairly good unbiased description.

    Having said that, I wear a helmet because it looks cool.

    * This is also a tricky random variable to describe; do we mean overall injury, fatal injury or an injury to the head. I vaguely remember reading that snowboarders who do not wear a helmet will tend to fall better (ergo injure less) because of the instinct to protect your head will teach you to position your body better.

  39. Felt okay today, not great. Warmup was a bit tough on me having not really done much in almost two weeks. Did KB swings and goblet squats with a 1.5 pood bell. Knees to elbows were all unbroken.

    Squats 45×5, 95×5, 135×5, 185×5, 205×5, 225×5 235×3. On the 235 for the third rep I could really feel my knees pulling in. I cut the set off there because I thought even if I did more they would be with terrible form. I really want to get higher than this, because I am currently a little obsessed with getting a 300lb single squat.

    Awesome lifting with Jeremy, super inspirational watching him rep out at 305.

  40. Wow, some pretty impressive #s! Paulie you’re a badass.

    So, here are my little numbers: 55-55-55-55-60

    …which was a big improvement considering my heaviest 9/24 was 47 lbs.

    I especially enjoyed the “Carry 20 KG bumpers down the stairs” bonus workout.

    I’m intrigued by this self-defense course but it sounds a little nuts. When I moved to NY my friends gave me pepper spray as a going away present, but I think that’s expired by now. I now carry a whistle on my keychain…to annoy the shit out of a potential attacker I suppose. And not to disappoint Sameer, but there would be nothing more incongruous than me and a firearm.

  41. LBBS:WU – 45×5, 45x5135x5, 165×5, 185×5, 195×5, 205×5, 215x2My previous 1RM was 215 so I’ll take it. Lot’s of inspiration and coaching from Andy and Willie, thanks!

    Skin the cats, 3 rnds of 3.Tried a couple of levers and then got kicked out for the show.

  42. Tamson rocks! Nice statistics (well, sad, but thanks for posting them.)

    Thanks Shane! I’m excited – Brian, let me know if you’re going to be there next tuesday with your old harness.

    Definitely have a cold – it started today but I felt that since I went to work, I was allowed to go to the gym. Started re-thinking the brilliance of this partway through the warm-up.WU: 3x 20 swings, 16kg kb, 10 kb squats, 5 KNE.

    Low-bar Backsquat: (45×5,75×5,95×5)125,135,145… realized I was shaking and my nose dribbling and decided that resting was the better part of valor.

  43. Chris, 2 arms, 2 legs, 2 balls… one brain. Worse than dying, it could change your personality. And that would really suck.

    95, 115, 135, 145, 145

    went to the 1.5 pood for the 1st time today… kinda heavy. er.

  44. 185,225,245,265,275

    Squatting makes me feel good, not like deadlifts that make me dizzy and remind me that I have sort arms.

    I wear a helmet on a bike. I also wear one resort skiing, mostly out of fear of some yahoo slamming into me. I wear one backcountry skiing on the way down if I’m skiing around big rocks or in trees, and I’ll wear a climbing helmet going up and down hill if there is a danger of rock or ice fall. Often I’d be more comfortable without one, but I know enough people who have been saved by helmets in various situations deal with a little extra sweat. I have heard the argument that people will ski or snowboard more aggressively when wearing a helmet. I think this is B.S. invented by old timers who still think Vuarnet’s tucked inside a headband is the epitome of cool: http://1.bp.blogspot.com/_5oxIsGDvJHc/SYlaacZ8hsI/AAAAAAAAAC8/36Ms11PVqq0/s1600/Live2ski+colorado.jpg

  45. Tam — I work that way. Anger doesn’t help me, just lose focus. Usually internalize the movement numerous times before hand before going. Also find myself reviewing the movements mentally over and over again. Use to do the same thing with my katas, it was like a 3rd party observer watching the movements, reviewing technique, etc.

    Oh, just rowed a 5K in 21.23.4 at a 19 stroke rate.

    Cooled down with 5 rounds of 10 power strokes and 10 normal strokes.

    Hamstrings are tight!!! Need some PNF baby.

    G’night peeps, sad I missed class, will have to make up the 5×5 backsquats another day.

  46. Laurel, I agree with you my biggest lifts are on days when i am excited to be in the gym and am stifling the impulse to jump up on every horizontal surface. I find anger to be no help.

    The whole self defense discussion troubles me. Growing up and in my work i have been in many dangerous situations including being responsible for a crew in many car stunts and explosions.

    I am well aware of how delicate even the strongest body is and how quickly and irrevocably it can be damaged.

    All dangerous circumstances have their nuance and bodily preservation is the only thing that matters.

    Self defense and defense of loved ones comes down to concentration and grace under stress, the quick and intelligent weighing of options and consequences including evasion, submission, retaliation, or negotiation.

    Any activity that expands your comfort under strain, your focus under pressure or your understanding of humankind is a lesson in defense.

  47. Still had a little fight left in me after the row and decided to do tabata squats (not b2b).

    Total: 181Break down:25/24/24/23/22/21/21/21

    Legs are on fire, out of breath, but feel fantastic! Going to read and then get some sleep.

    G’night!

  48. squat185-205-225-235-245cant fully wrap my head around low bar yet but still fun.

    for inquiring minds, at rugby practice we did all sprints and up down and side step exercises…needless to say quads are on fire.

    still gonna hit cfsbk aas often as possible except around match day

  49. Low Bar Squats: 185, 205, 225, 235, 245

    Could have likely gone a bit higher, I’m curious to see where my 3 rep squat will be at. Very uncomfortable position up top for me in these. Always good lifting with Ben and Ryan. I really enjoyed seeing Ben charge the bar like a bull to get into position! Positive use of called up anger.

    Nice numbers Paulie! And thanks for the helmet link. I’ll be looking for one.

    ZOMBIELAND!

  50. LBBS(45×5) 65×5, 75×5, 85×5, 85×5, 90×5

    I know that I can increase the weight next time. I really wanted to focus on getting the movement down better, though, which I definitely did. I felt a little wobbly on the third set which is why I didn’t increase on the fourth.

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