CrossFit South Brooklyn

Established 2007

Back Squat

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3-3-3-3-3
Low bar squats today

Post loads to comments.
compare to (LB 5×5) 10.1.9 and (HB 5×3) 6.14.09

Warm-Up
4 Rounds NFT of:
5 Strict Pull-Ups
:10 L-Sit Hold
15 Kettlebell Swings

_MG_0596
Juliana in the lead

Thanks to Gerrit G for providing all the recent shots from CFSBK at the 2009 CrossFit Games.

Check out the Events Calendar for an updated October training schedule. (DWNST) means class will be meeting downstairs while Nerve Tank rehearses upstairs. Major changes have been listed below.

Important Notes
+ No Classes this Saturday, 10/10
+ Outdoor WODs on 10/15 (Weather permitting)
+ Starting on 10/17 until the end of the month, Saturdays will be 9am and 10am All Level Group Classes. Foundations will still be meeting at 12:15pm
+ Kid's Classes are scheduled for 1pm on 10/11 and 10/18

Comments

  3. Is there a way we can do some volunteer work on the new space to speed up the process?Let’s get the Brooklyn Boulders guys to help out!

    I do have to admit that my ego likes the weird looks we get during the outdoor wods though.

  4. So I completely forgot that I will be down in DC all week, which means I can’t help keep score for Fight Gone Belated.

    Good luck Team Coda!

  5. Love the early posts!

    For those looking for something to chew on this Saturday, Ryan and I were planning on getting some running in. You may hate running, or suck at it, but that’s just a reason to run more.

    Details on time/location to come.

  6. Brian,

    Our lease begins Nov 1, but we’ll need to receive our certificate of occupancy before we can run classes. We will be able to store our equipment there.

    I’m sure David will be enlisting help as needed. It’s going to be a bit wonky for the next two months, so bear with us – it’ll be SO worth it!

  7. Dan – “You may hate running, or suck at it, but that’s just a reason to run more.” Hmph. Bother you. What kind of running are you going to do? Sprinty or long distance?

  9. Hey Tam, how was Milo’s race?! Sounds like he had quite the day. A race AND a birthday party, that’s a whopper. We will be having kids class again next week and then one more the weekend following. We’d love to have Milo either or both days! And of course he’s free to come to the gym and hang out anytime.

    Dan, your posts yesterday were, to quote the legendary and always stylish Tim Gunn, ‘FIERCE!’

    A ton of great advice in there for the folks working on developing their DUs.

    I’d also recommend reading old-school firebreather Greg Amundson’s article from the CrossFit Journal about how lack of Double Unders cost him a trip to the Games and how he addressed that hole in his fitness.

    See y’all tonight

  10. Milo’s race was swell, Shane. He loves to run. Thanks for asking. We will definitely make one or both classes. We’re both sorry we couldn’t make more. Our summer schedule seemed to last well into the fall this year. Lots of weekends away.

  11. Pooh bear — that’s not how CrossFit works. The unknown and the unknowable. Bad enough you even know were planning to run!

    But it could be:15K10K5K800x4400x4HelenNicoletabata sprints5 rounds of 50 double unders and 200m runguess you’ll just have to wait and see…

    Muhahahhahahaha

  12. Here is a ‘going for a max’/technique type sprint workout, game:

    1. pick a distance d (< 100m) and figure out your best time, t (at most 3 attempts).2. take a big rest, then for max rounds of sprint d faster than 1.1 * t.3. if you run a time faster than t, that is your new t. – rest a lot, more than you think you need, but active, stay warm.- self timing works fine.- you can claim one foul as a goof, but 2 and your done.- i think it works best with distances less than 100, but that might be subjective because it really sucked at 150 and i never got to the ‘fun’ rounds.- ‘fly-in’ starts are a suggested option but require cones so you know where to start timing and more timing dexterity.

  15. Chris, as I read Leo’s post, if you foul twice it’s “game over man, game over.”

    I’m thinking we’ll need the agility ladder for the weekend…

    🙂

  16. Sweet! I haven’t been running much lately because:

    1) it sucks2) I suck at it

    Might possibly make it for running depending on our plans for the day/eve. We’re celebrating Jess’ birthday! Details to follow but hope some of you can join us.

    On the topic of running, I did the mapping and it looks like it’ll be exactly 1 mile around the block (right out door, right at 3rd, right at Sackett?, right at 4th, back home) at the new location…just saying.

  17. Good catch Chris — makes doing Murph so much easier! Especially with a pullup rig on the rollup gate? That’s going to rock!

  19. Chris, 2nd foul and you are done. Think of this workout as comparable to going for a 1rm clean, if you miss a weight (a time in this case) you can try it again, but missing it twice you might want to scale down in weight. but with sprints, you cannot decrease ‘the weight’ to dial in form, because that would not be sprinting.

    What i notice is that with every round you have to focus on your form/efficiency more, as your power/strength decrease, which ultimately (i think) will make you faster.

    But i say we run 200’s on the 2 minute until we collapse.

  20. A poem for running.

    The more we run(Tiddely pom),The more the fun(Tiddely pom),The more the fun(Tiddely pom),Of running…

  25. 205, 225, 245, 265, 275

    Low bar position felt better today. Looking forward to the 1RM. My PR is 295, and I feel pretty good about going for the 300+ club.

    Great lifting with Jack…Badassery!

  26. I might be Johnny come lately on this, but I found a website with a bunch of paleo/primal recipes.

    http://www.sonofgrok.com/

    I’ve eaten the pancake recipe a few times and it’s delicious.

    1/2 c shredded coconut1/2 c nuts1 egg

    I ground up the coconut and nuts in a food processor (blender would also work, just pulse), then added the egg and blend a bit more. I found 2 eggs to work better, but I also did 1 plus a bit of water for consistancy and it was ok.

    That’s it… just cook it in butter like a “regular” pancake, and top with desired stuff (it can be a bit dry, I recommend more butter and some mascerated fruit). Bacon optional 😉

    I’ve used almonds and pecans and liked the pecans best.

    Enjoy!

  28. Had a great time lifting with Rich, Brian, and Dave.

    135; 185; 205; 225

    We run out of time, so no fifth set. I wouldn’t have gone heavier, anyway. Even though the weight felt fairly light, my wrists aren’t ready for more plates on the bar yet.

    I have to say there’re more athletes in our gym that squat perfectly than in those powerlifting clubs I visited in Europe last month. In other words, David and Shane are just awesome coaches.

  29. 55(5)-55(5)-60(3)-60(4)-55(5)

    >:( <--- is how I feel about that. Legs felt wobbly and I just couldn't up the weight today. Cloyde, thanks for rowing with me. Hopefully I won’t have that terrible boat dream again…

  30. Incredibly uninspired185x3225x3235x3235x3235x3every one was ugly, just awful

    dumbbell bench50x770x780x585x185F70x8haven’t done those in a while. not great

    Was going to pull some deadlifts, but the plates at the Y have 12 sides and suck, plus I was just bored and didn’t feel like being there. The deadlifts will have to wait.

    On the way out, I strapped myself to the rower, set a 2k race, made it 1k and decided to leave.

  31. Out of it today. I was hoping to go a bit heavier but burned out very fast:

    185x3195x4 (did an extra because Shane felt I was shallow on the third), 205×1 failed on second rep)195x3200x3 (but second and third reps were shallow)

    So all in all, not so hot.

  37. First time doing pullups with the white band! Of course though, I got some help from Deb for the later reps of each set, but still feel like I’m progressing! (Thanks for all the confidence and coaching Deb!)

    LBBS’s:(45×5, 85×5, 115×3)125×3, 135×3, 145×3, 155×3, 160×3

    At 160, I finally understood what it means to drive up with your ass. It suddenly hit me that the only way I was going to get that weight up, was to use my ass. Eureka!

    Juliana has seemed to become by LBBS buddy, and it’s been great fun lifting with her. Her badassness has definitely pushed me! Nice lifting to both her and Deb. Love being surrounded by strong women!

  38. (45×5,75×5)125,135,145,160,165×1

    Came in feeling poorly, lingering cold symptoms… decided to lift anyway because I really want to get better at low bar squats. The limiting factor for me today was breath, I just couldn’t get enough air into my lungs with the bar on my back to stay solid – I think Andy sorted me out, so hopefully next time this won’t be an issue. Thanks Andy!

    Good lifting with Asta and Sarah! Thanks for getting my hair out of my face Asta.

    Nice work today Regan!

  39. Oh, and thank you Dan for that awesome DU post yesterday. I will use your tips and no longer sub boxjumps (which is what Mr. Fox has been telling me to do). For some reason, I take advice much better when I hear it from at least 2 people…stubborn I guess.

    What time are you all planning to run on Saturday?

  40. WOD: PRESS 3-3-3-3-3

    45*5 WARMUP

    85*3, 90*3, 95*2, 95*3, 100*2

    felt ok until the 95 but thanks to jeremy and his always helpful nuggets the next set was good. great lifting with becca “the body weight sqautter” and rachel. also much fun rowing with steph “the erg monster”

    been playing hooky cause of the knee. i need to stop that. i think i actually figured out when i hurt my knee, it was the last set of the bear complex when it gave out and i fell. why did it took me so long to figure that out? i don’t know. Sherlock Holmes i am not.

  42. Missed the start of the cycle and went with 5×5’s. Has been a long time since I went heavy, so started light.

    185×5, 225×5, 245×5, 250×5, 255×5

    No failures — clearly, should have gone heavier. Next time.

    Had a great time lifting with Samir, Alex, and Felix.

    Fun times with double unders with Min, Malcolm, Asta, and Tal.

    Tried to go for max doubles, but my headache started to creep in. Made it to 100 before the pain forced me to stop jumping.

    Going home to get some rest.

    G’night everyone, looking forward to what Wednesday brings!

  43. LBBS:Warm Up: 45×5, 135x3185x3, 195×3, 205×3, 215×3(PR)ran out of time for the 5th set but probably couldn’t have gone higher. On the 5×5 day I managed 215×2 so I’m creeping up there.Great lifting with Andy, Richard and Brian, bad asses all of them.

    Paulie and Rebecca – Shirts are damn awesome, thanks!

  44. Saw lots of good stuff this evening. Thanks for everyone who helped out w/ the equipment transfer and for your patience with our seemingly ever-decreasing space in the Lyceum. Soon y’all…soon

    I made up the DU/Push Jerk WOD from yesterday:Rx’d 6:39Was having trouble w/ the jerks during the last strength cycle and thought it best to not scale-up. Should have pushed it up to 155. Tried not to burn out on the DLs and overpump my forearms and/or gas. Worked well.

    Climbing tomorrow!

  47. Shane that is an awesome time.

    Squatting went pretty well.45×5, 135×5, 185×5. Then 205×3, 225×3, 240×3 (PR at crossfit, so quite likely my good form PR), 250×2.

    Went too deep on the third of the 250 set and couldn’t climb back out of the hole.

    Hung out for a while and then practiced some doubleunders – no pretty but I got 8 consecutive a giant jump forward from 2. The biggest change other than trying to heed Dan’s advice was to steal the rope he had been using. That is a good rope.

  48. LBBS(45×5), 70×3, 80×3, 90×3, 100×3, 110×3

    I finally felt like the movement was getting locked in on my later rounds, so I can keep pushing up the weight on the squat next time it comes up.

  49. Fun lifting with Chris- strong mofo. 185,200,205,225,235 High Bar Backsquat. Also, learned the hard way how to bail. FGB, here I come

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