CrossFit South Brooklyn

Established 2007

Push Press

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3-3-3-3-3

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Accessory Work
WU: Overhead review and movement prep
PWOD: 21-15-9 reps for time of:
Burpees
Box Jumps

DSC05574
Brooklyn Bouldering

Classes are at 9am and 10am today.

The following people have signed up or expressed interest in the Winter Challenge at CrossFit Hoboken. If you'd like to join the team please register as soon as possible since space is limited.

Team South Brooklyn
Chris F
Sarah H
Paul S
Scott L
Tamson W
Jessica F
Sameer P

Whether you're competing for rank or simply looking for a novel experience, local competitions like these are a great opportunity to train in a new
environment and really push your comfort zones both physically and
psychologically. Good luck, Team SBK!

Comments

  2. I am officially registered for the 12th! have to take the day off of class today, as I have a strange pinched nerve type injury :(.

  4. Oops, left my notebook at the Lyceum. I think this is correct:

    Deadlift 3-3-3-3-3(95×5, 95×5, 145×3, 155×3)160, 165, 170, 175×1, 175×1(145×3, 145×3)

    Then several attempts at max consecutive kipping pull-ups. Max was 6.

  5. Push Press (5×3)45(5) 65(5) 85(5) 105 105 115 125(pr) 135(1)(pr)

    21-15-9 burpees/box jumps6:09

    Made up yesterday’s Tabata Row91 1:49.8 3394 1:46.3 3695 1:45.2 3694 1:46.3 3686 1:56.2 3383 2:00.4 3390 1:51.1 33? (didn’t write down last round)

    Made up the 12 minute Double Unders WOD:3 5 8 15(pr) 4, with a lot of 1s and 2s mixed in, plus a couple more 3s.

    21-15-9 burpees/box jumps take 25:51

    Signed up for the Hoboken Winter Challenge as a participant. Damn you Osorio.

  6. WUrow dropping 10sec every 300mpush press overhead review and movement prep

    WOD push press(45x5x2, 75×5)95×3 125×3 145×3 165×3 185×3

    felt pretty good. equals my 1RM press. i should have gone a little heavier. still favoring my leg a little but very good to be able to press.

    Acc Wk21 15 9 burpee/box jump4.41burpees felt good, if that can be said of burpees. did step ups instead of box jumps.

    i like the 9am classes.

  7. Push Press105/115/125/135/150X2The first two reps went up easy at 150 then the third just would not come. Bummed.

    Burpee/Box Jump WOD: 4:43Thanks to Asta for putting the goal of sub 5 in my head. Legs were all wobbly afterward.

  8. Push Press 95,105,110,120,125.Burpee Box Jumps 21,15,9 Time=8:05Tried to pace by doing 7,7,7 the 1st round, then 5,5,5 2nd round. Still got ultra gassed. These high intensity wods challenge the shit out of me. I enjoyed working out of doors today. Brunch with the bunch was also fun. The challenge was to stay paleo when faced with free buttery corn plum cake. Well, everyone failed that test.

  9. Push press: (45×5,65×4)85,95,105,110,115×2

    I found a 5×3 push press WOD on March 16th 2009 and on April 22nd 2009. I didn’t post for the March one – I think my wrist was giving me trouble and I didn’t do the WOD. In April my 5×3 max was 82lbs! Hurray!

    Accessory Burpee/Box Jump WOD: 5:15. This is the first 21-15-9 where I didn’t have to stop and rest at all. I definitely slowed down, but I did it straight through. 😀

    Bethany – nice work with the pull-ups!

    Props to Charlotte and Nick for showing up sleep deprived and being badass’ anyway.

  10. Push press: (45×5, 75×5, 95×5) 115×3, 125×3, 135×3, 145×1 (kinda jerked it), 140x3PR.

    Hand was sufficiently mucked up that I skipped the accessory wod. Nice seeing everyone kill it.

  11. Nice work today folks. Props to Justin and Jack for toughing the met-con out.

    Nick – next time we’ll make Scott wear a 45# vest on this.

    Push Press 5×3:

    WU: 45×5, 75×5, 105×5, then

    135, 145, 155, 165(2), 160, 165

    Wound up jerking a bit on my first go at 165, hence backing off a bit. Set up a bit tighter with a more deliberate valsalva at 160 and it felt great. Then 165 moved up the 2nd time around.

    Didn’t get to do the burpee/box jump…boo hoo (NOT).

    I’ve got a few wods to make up with David tomorrow…Mid hang cleans, Tabata row, the sure to suck burpee/box jump couplet, and whatever else is in store tomorrow.

    Going back out with Jess to walk around and maybe grab a drink outside, what a gorgeous day!

  12. WU: 5 mile race in Central Park in 45:52 (9:10 avg mile).

    Push Press: 5×3(45×5, 65×5)75×3, 85×3, 90×3, 95×3, 100×2

    I really fought that 2nd rep at 100 but got it up thanks to the pushing by several folks! Tried for a 3rd but the bar hardly moved.

    Burpee/Boxjump–6:42

    Wasn’t planning on doing this metcon but did it anyway. I barely cleared my first jump so did step-ups after that. My quads were on fire.

    Lots of foam roll after class and then tested how long I could hold a handstand (supported)–only 35 secs.

  13. Couldnt make it to sbk todayPush Press: 95-115-135-145-150(2)Burpee/box jump (24″box) forgot my stopwatch but moved quickly

  14. push presses were bad today, I really need to take some time off to let my arms recover here.

    95/115/105/105/95

    skipped the accessory wod.

    Going to take tomorrow off and skip climbing on Tuesday. Maybe I’ll feel better by Wed, but not going to count on it.

    Enjoyed palo santo with everyone afterwards! good times. i love palo santo with the sbk crew.

  15. Push press:(45×5, 65×4) 85×3, 95×3, 100×3, 105×3, 115FLaurel was right: I just didn’t want to push up the 115. I think if we’d skipped 100 I might have made it, but the 5th heavy set was too many for me after 4 nights of Linus doing the following WOD:AMRAP between midnight and 6:30am: wake every 90-120 minutes and cry.

    Burpee-box jumps really gassed me–still building back my cardio fitness. THANK YOU JENNA for awesome counting/coaching. 6:14.

    All these people making up WODs inspires me to try to do the DU one soon…

    Nick & I signed up as competitors for the winter challenge…we may need help finding a Linus-watcher!

  16. I think I’m gonna try that AMRAP wake-up/cry couplet tomorrow. Plays to my strengths.

    In an effort to avoid unpacking last night I went back through the crossfit main site’s first posts. Really fascinating stuff (pre-Rx’d loads, wisdom directly from the fingers of glassman, greater diversity in WODs) unfortunately a lot of the links don’t work anymore. I highly recommend doing it. Especially instead of unpacking.

  18. WU: #75×3, #95×3#105, #115, #125, #125, #135, #135

    Threw in the extra set because it took a while to feel more stable (fourth set). Felt good.

    21-15-9 burpees/box jumps: 4:05. Chris, screw the #45 vest – where’s the crowbar for some Tonya Harding action?

  19. Charlotte – I just looked at our numbers and realized I forgot the 100×3. Didn’t we do 100, 105, 110, 115? I believe you got 110×3 too. no?

    Jess – Amazing that you did class AFTER a 5 mile race. Wow.

    Malcolm and I are happy, as always, to be on Linus duty. I thought about signing up for the competition, dithered, decided not to, decided I should, thought about it some more and realized that I was terrified of doing it because it felt like putting myself forward in some way. I think I’m afraid of competing because it seems like bragging somehow, even though I don’t think I’d stand a chance of winning. Almost as if just signing up is saying that I think I could win. Does that make any sense? Does anybody else have that particular neurosis?

  20. Push press x3 85, 95, 95, 105, 105, 115.Trying to be nice to shoulder. Actually hurt a little resetting but not at all lifting.

    Burpee/Box jump 5:17

    Last set i jumped off the box instead of stepping off. I have doubted my coordination to do that but did it just fine.

    Wait listed for Winter Challenge as participant. Should have done it earlier. I want to check that box out cause i think its close to my work.

  22. Laurel, yes, you’re right, I did do 110×3. Thanks!

    I signed up as a competitor because I know I’ll push myself so much harder in a competitive situation, and I want to see what “so much harder” means. I have no plans to place/win.

  23. made up saturday’s mid hang cleans

    (45×5, 75×3)95, 105, 115, 125(F), 125!(PR)

    i’ve been stuck and not able to do 125 and finally got it. it was not pretty, though!

    21-15-9 burpee/box jump6:27

    signed up for the hoboken challenge but i’m on the waitlist 🙁 i haven’t been able to compete in a crossfit challenge of any type due to injury or scheduling.

  24. Rough WOD, but satisfying. Shawn and I were in the ‘additional strength training at no charge’ group, so got a little practice with mid hang cleans.

    Didn’t make it up as high as I wanted to – 65/85/95/90/90, kept bailing on the third rep with the 90.

    Metcon was bananas, although burpees are a lot stronger than they were two months ago right out of Foundations. Need to get a little more gusto on the box jumps. 7:08.

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