CrossFit South Brooklyn

Established 2007

WOD 10.12.09

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5 Rounds for time of:
12 Pull-Ups
6 Thrusters, 135/95

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Accessory Work
Foam Roll

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CrossFit 101 Seminar

Happy (belated) Birthdays Jess F and Christian D

Comments

  5. Whew. 10:26 with white band kipping pull ups and 57 lbs. on the bar. Finished with a 2k row. Kept the stroke rating around 16. Felt really good to do this after working out. I’m talkin’ ’bout cool down.

  6. Made up 5 x 5 deads: actually 3×5 due to running out of time.

    WU: 135,225,275335,375,395(2)

    Pull up/Thruster(95) : 8:07

    scaled to 95 cause: 115 felt too heavy today, I feel like I’ve done A LOT of thrusters lately, I had just DL’d, and I’m a sissy.

  7. 11:40 with 67lb thrusters.

    My first time kipping in a WOD. Used the blue band and all rounds were broken(6-6, 4-4-4, 4-4-2-2). This was the easiest that pull-ups ever felt. The thrusters were super heavy and all rounds were broken 3-3. It was very taxing to have to clean the bar up each time I rested. I can’t imagine doing this as rx’d for ladies!

    Looking to make up the deadlift WOD at tomorrow morning’s class. This will be my first AM class so I’m wondering how I’ll feel…

    Oh, and I want to say thanks for all of the birthday wishes and for those who came out on Saturday. It was such a great night and one of the best birthday’s I’ve had in years! Big thanks to Sameer and Andy for a great party!

  8. Joe and Pauly T’s,

    Both you guys looked better on your kip as you got tired. Keep working on them, they’ll come along.

    Gotta shout out to the wife too. You looked marvelous on the band kips!

  9. Approx 16:15 with 95 pound thrusters. That 60th pull up was a b. Thanks everyone for sticking with me.

    Did 50 double unders after, broken of course. Then a 1000 meter row in 3:59. Slacked off in the middle, had to hustle at the end to stay under four minutes.

  10. That was so ungodly brutal.

    Going into I thought sub-10 seemed doable. hahahaha.

    115 pounds, all pullups unbroken.First set of thrusters, 3/3second set, 2/2/2third set 1/1/1/1/1/1fourth set 1/1/1 – fail fail fail fail fail

    dropped to 95 pounds, then did 3fifth set 3/3

    17:07

    definitely one of the more brutal workouts i’ve done lately.

  12. 10:33 as rx’d. thrusters were just brutal at this weight, although I managed to do mostly threes throughout, except for the last round which was all singles.

    not really feeling very motivated this evening, but am glad I showed up and got through it anyways.

  14. ouch. this wod made me very angry. sorry for all the f-bombs..

    13:3675# thrusterspull ups were broken into 1s and 2s. couldn’t string more than 2 together which was frustrating.

  15. 10:24 with 105lb thrusters. Pullups were unbroken for the first three rounds and then sets of 6 for the last two. Thrusters were sets of 3 the whole way until the last three which were 3 and then 2.

    Need to get stronger pushing overhead. I have a love hate relationship with thrusters. I hate them because they are thrusters and suck, but I love them because I currently feel like they are just what I need to get better work capacity and stronger overhead.

  17. Maybe should have gone heavier but 115 seemed really heavy today7:37 – thrusters at 95PU unbroken till the 4th round and then 6 and 6; 5th round was 4, 4, 4Thrusters were unbroken rounds 1-3 and 5, round four was 4, 2Finished with DU practice – 5 attempts, was able to string together 17, 19, 17, 16, 19Cool down row.

    Samir – Great effort!Paulie T and Joe – I second the Wiley Mr. Fox’s comments – the pull ups were looking good.

    Laurel – Very impressive.

    ShawnS – Great to see you again!! Awesome job.

  18. 10:28 with 85lbs.

    Thrusters are misery, whether they are 45lbs or 85lbs, I don’t like them… which means they are just what I need. erk. I believe this was my first time doing more than 65lbs and my wrists definitely didn’t appreciate it. I think I got my first set of thrusters unbroken, after that it was 3-3, 3-3, 3-2-1, 3-2-1. With the pull-ups I was very concerned about ripping because my hands are STILL recovering from the last volume pull-up WOD. I got the first set unbroken, but then didn’t do more than 4 in a row after that – ended up getting into a rhythm of singles, where I’d pop off and immediately get back on. This didn’t seem to slow me down too much, but kept my fingers from opening up. I like my gymnastics grips, but they need some softening up.

    Thank you Tamson for counting and encouraging me. It made an enormous difference. Good work tonight, it was an unfamiliar movement and you still rocked it at a heavy weight.

    Juliana and Stephanie – I know neither of you were terribly pleased with this WOD, but watching you I was impressed by your will. Don’t beat on yourselves – you should be feeling proud that despite sub-optimal circumstances you fought through it. I toast my milk glass to you. 😉

  20. thought i posted earlier, guess not

    7:32 105lbs push press

    pull ups unbroken till the last round, press unbroken. didnt really get a good drive from my legs so my arms were on fire at the end. good workout though.

  21. WOD at 135 lbs, but using racks to prevent bailing.

    18:56

    Almost all thrusters were singles, not my strong point and a lot of weight to pop overhead. The first round of thrusters was mostly me just convincing myself I could do them at 135. After that, it became kind of fun, just slowly plugging away at them.

    Never came off the pull-up bar, although there were, I think, 3 pauses while I hung there for a couple seconds. That was fine. I’m sure it would have been a different story had I pushed myself faster at thrusters, or had to clean after each failed attempt.

  22. Deadlifts 5×5(135×5, 185×3, 225×3)275×5, 295×5, 305×3, 305×5

    Wasn’t going to get up more than 305×5, especially with the dead starts. Failed my first attempt at it, then got MAD and did it.

    Thruster/Pull-up tomorrow. Already Nervous.. I’m not optimistic about Thrusters 10# below body weight..

  23. Made up the 5×5 Deadlifting:135×8, 185×8, 225×5, 275×5, 315×5, 365×3*

    *After the third rep, pain in the sternocleidomastoid** became intense and my headache roared back. Couldn’t/didn’t want to overcome that level of discomfort and called it quits. Oh 365 for 5 I will have satisfaction…

    After recovering, did 115 consecutive doubleunders in 75 seconds.

    Watched two rounds the of Thruster/Pullup WOD, great work everyone! Looked miserable, and it was impressive watching people perservere.

    As always, hard to watch and not do. Will just have to make it up at some point!

    **Thanks for everything today Alec, I especially love learning how I’m assembled.

  24. 11:50 @ 95

    I tried a couple reps at 115 but it was too much for me right now.

    My quads are already burning. Thrusters always take hold of my quads immediately. Most other crossfit WODS set in the next day.

    Great to be at the gym and see everyone again on a weekday.

  26. Who knew three lines of text could contain such major pain? Had to scale back to the green band and 45lb thrusters, thanks for the help and encouragement.

    Knowing I had kale at home waiting to be transformed into Margie’s awesome kale chips helped me through that last round…

  27. 12:49. Pull-ups Rx’d, thrusters @85#

    Tried the thrusters at 95# but my body is frustratingly willowy and disinclined to move weight the way I want it to.

    First set was unbroken, first three sets went by pretty quickly, last two sets were misery made worse by a torn callus that slowed my pull-ups.

    Thanks to all who pushed me harder, though.

  29. Didn’t really understand what was happening with my body on this one. 12:49 with 85lb thrusters. The thrusters were unbroken, which leads me to believe I could have pushed more weight, but my pushups were a disaster: started strict, then moved to white, then blue, then green bands, as I kept failing again and again. Weird business. Till I get kipping squared away, it seems its my fate to suffer like this in pullup-centric WODs.

  30. Yay for kipping pullups! This was my first time EVER doing one.

    11:52 95# thrusters, green band

    Thrusters were the easy part. I intentionally went light on them so I could reserve my strength for the new movement of the kip. I did the pullups in mostly sets of 3. As I got closer to the end of the WOD my kips actually got better. I need to stop thinking! My body got so tired that I had no choice but to do the pullups correctly.

    Thanks for the encouragement Fox, Mak, and AJ. Much appreciated, as always.

  31. 8:05

    95# Thrusters

    First round of pull ups unbroken.Then all hell broke loose.

    Hands ripped on third round and thrusters broke into 2’s.last round the thruster power came back and were broken 3-3. I think I was just trying to get done.

    Always great to work out with Malcolm.

    Sameer – count me in on Skiing!!!!

  33. Pull-Up, Thruster WOD

    Thrusters Scaled to 125#,sUsed Rack cause we can’t bail in the AM

    13:34Pull-ups1. 122. 123. 124. 125. 6-6 (mental failure)

    Thrusters1. 3-32. 3-33. 2-2-24. 2-2-1-1-15. 1-1-1-1-F-1

    That was hard. Who programs this shit??

  34. 11:36 52# Thrusters. Pull-ups were 2 sets with the blue band, then 3 with the green and a fair amount of assistance. Looking forward to practicing kipping with a band and using that in the next WOD. This was the first time at CF that I had practiced kipping at all. Halfway through the workout I forgot how to clean (!) and wasted a lot of energy on that before even getting to the third and fourth set of thrusters. Jess assisted me (thanks!) and then I had the bar on a rack for the last set. That set of thruster felt more powerful than the previous two.

  36. I had to play alone on this yesterday, because we couldn’t make it to the Lyceum last night. So I did it at Slope Fitness, where kipping is not really possible, and I did strict PUs instead.

    I got 15:40. Started with 135lbs, but that just felt scary to me. So I switched to 115lbs in the second set (kept the clock running during the switch).

    Before I did the WOD, I did bench press 5 x 5: 135, 145, 145, 145, 155. I know, not the brightest to do that before the WOD, but I just need to get stronger, and I’d resolved to do bench whatever the WOD, before I knew what it was. I also did 3 x 5 dips after the WOD, but on bars, not rings.

  37. Worked out at Slope and was afraid of doing heavy thrusters on my own so instead I did “Linus”:5 rounds:300M row9x barbell bear complex @ 45#.

    17:55.Consistently 1:12/1:11 on the rows. Broke up the bears into sets of 3 after the first 2 rounds. OUCH.

  38. WOD11:30(?)Thrusters – 35 lbs barbellsThis just sucked. I need work on both the kip pull ups and the thrusters. I had nothing to give on this workout. Mentally, I was on mars too, just not focused. Bleh.

  39. 13:20kipping pull-ups, 65 lbs bar. Pull ups broken into 2 parts after 1st set. Need lots more work on pull ups.need to add more weight on thrusters.

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