CrossFit South Brooklyn

Established 2007

Press

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3-3-3-3-3
All sets will be taken from the floor today.

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compare to 5×3 10.1.09

Max strict Pull-Ups or Chin-Ups
3 attempts, rest as needed

Warm-Up
3 Rounds NFT of
10 Panel Mat Kick Ups
15 Sit-Ups
20 KB Swings

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Primal

Coach Margie wants you to Ladies to Listen Up and think about how you approach the bar.

Congratulations to The New York Rugby Club Women's Team (Stephanie P's team) for winning the Women's Premier league National Championships.

Congratulations also to Regan F on her successful King Con event this weekend.

Comments

  1. Great piece, Margie. I usually don’t mind venting once the lift is under way, but I feel funny making noises before the lift-and I’m a guy(when last I looked). Went to a friend’s son’s engagement party last night. I was struck by how decrepit many of my friends in their late 50’s and early 60’s looked. The men as well as the women. At my age, there’s no choice, you either slide into the garbage dump or fight each day to keep healthy. I’ve made my choice, for now.

  6. Liked the warmup today. Took the handstand practice from the floor and used the wall as my spotter. Never crashed into the wall and was even able to hold a few handstands for a few seconds. No kettlebells at the gym here so subbed 25lb db for the first round, then 30lb db’s for the last 2.

    Press: (35×5, 45×5)55×3, 65×3, 70×3, 75×2, 75×2, 70×3

    Couldn’t get that third rep up at 75 either time. Maybe if I would have had you all yelling at me I would have gotten it.

    Tried a few times to get a strict chinup and came close but not quite there yet. Instead did 5 kipping pullups, then focused on the negative.

  7. Congrats Steph & Regan!

    I’m back in Germany. Just in time to celebrate the 20th anniversary of the fall of the Berlin Wall.

    India was a great experience. Margie will have a lot of stories to tell when she’s back.

    Here’s my attempt to fight a giant jetlag:

    400m run30 Pull Ups800m run50 Push Ups1500m run

  8. nutrition question: how healthy is having a whole roasted cauliflower for dinner? is it going to do terrible things to my blood sugar?

  9. WOD: PRESS 5*3

    45*5, 45*5, 75*3 (warmup) 95*5, 105*5, 105*2, 100*5, 100*5, 115*1

    i’m pretty much at a plateau with the press. the 105/110 area seems to be it. 100 from a dead push feels great, 105 takes work. attempted a 1rm at 115 for shits & giggles, surprised i got it up.

    i got my first muscle up today, just came in did a little warm-up and went straight for the rings. got it on the first try. all the subsequent ones failed though, probably cause i was thinking unlike the first one.

    did the max pull-ups on the rings, 9,7,8. then 3*5 ring dips and 3*10 GHD sit-ups/extensions.

  10. felt great tonight. Maybe that forced extra day off this weekend was a good idea.

    Press (3): 45, 6575, 75, 95 (!), 90finished with max efforts: 7 @ 75#, 15 @ 55#

    max strict pull-ups: 2 chin-ups, 7 yellow band, 7 yellow band

  11. 5×3 press: 85, 95, 105×2. 100, 105×2

    I failed at 100 last time, so I suppose that’s a 3-rep PR.

    Max pull-ups: 9,8,7. Second set was chin-ups, which are easier for me — I have a habit from the Marines of automatically bending my knees during pull-ups, so I can’t do strict pull-ups without stopping at the bottom of every rep and thinking about it.

    Warm-up was great; I’d like to do more handstand work in general.

  12. Hello from Chicago. I thought I was free from the 5k but I showed up at CF Chicago today and guess what was on the agenda.

    First, 1RM deadlifts.

    275/285/295/305/315/325f/325f

    Would have been nice to get a PR, but the 315 (prior PR) went up a -lot- more easily than the 315 when it was a PR, so I think some focused attention in the home environment will get me a good PR in the 325 range without too much difficulty. More would be nice though, given that the 315 was from quite some time ago.

    Then the 5k run was kind of crappy. I ran with a guy to ensure that I would not get lost and he claimed a 23:00 pace, and I felt really good that I passed him at the end, but my time was only 26:22. Really should have pushed that one a lot harder.

    Back Wed.

    Hooray for the end of the wall!

  14. Warm up was fun/tough.

    Press 5×3

    WU: 45×5, 75×5, 105×3135, 145, 150, 155(1), 155(2)

    Felt after the 1st attempt that with a little better mental prep I’d have 155, wasn’t to be tonight. 150 was the goal so I’m happy with it.

    Max Chins: 16, 13, 11

    BK Boulders tomorrow!

  15. Great to be back after two weeks!Also good to lift with Malcolm. Congrats on the 9 years with Laurel mate.105/110X2/107X2/106×2/105I guess 105 is my number for the day.

    In for BK Boulders tomorrow if I can get home in time.

  16. great to be back after a week off. i missed you guys.

    good lifting with willy today.

    WU1500m rowkick ups were good, odd on the other leg.kb swings 1.5pd

    PRESS(45×5, 75×5, 95×5, 115×4)135, 150, 160, 170×1 170

    not sure my weight progression was smart. felt good though. arched my back on a one or two of these.

    ACC WKPU’s 12, 8, 6

  17. Paul, just doing a quick search online on a couple roasted cauliflower recipes puts a whole head at about 36grams of carb. In zone terms that’s like 4 blocks which is probably a little less than what a guy you’re size would be proscribed for an average meal. So short answer is I doubt you have to worry about it’s effects on your blood sugar.

  19. Seems like several congrats are in order:*Cloyde–first muscle-up = awesome!*Steph P.–Congrats on the big rugby win!*Regan–sounds like the comic con was a huge success. Way to go!*Jack–love that you are fighting the fight. The next engagement party should include a pullup competition between you and the groom to be. Show off that kip!*Laurel & Malcolm–damn 9 years…Congrats!*Margie–love the blog, please keep it up!*Katie–95…damn girl!

  20. (22×5, 32×5, 32×5) 40×3, 45×2(mechanical fail), 45×3, 50x1x2 (rack), 50×2 (rack)

    pullups (blue): 6-1-4

    The killer for me was “all sets taken from the floor.” I can’t clean worth shit, so by the time I got the bar up and in press position, I was tired and frustrated, which is a bad way to begin.

    On the bright side, ring rows with Jess B and Becca were fun, as was cracking jokes and stories with them and Paulie T’s.

  21. Press: (22×5, 32×5, 37×3)40, 45, 50(pr), 50×2, 39

    Finally got past the 47×3 that I’ve been stuck at fooor-evah! It was ugly so next time I make it pretty.

    Max effort pull-ups, all done overhand:4, 2, 2

  22. Warm up was fun. I like handstand work. Though I would like to be actually fully inverted.

    Warmed up the press with 45, 75, 95.Then 105×3, 110×3, 115×3, 120×2, 120×2. The bar went forward instead of up on the last rep of both those 120 attempts. Next time I will have that.

    Warmed up the pullups with some sets of 1 and 2 just to get blood into my arms. Then did 14 did some singles to refresh and then 12, waited around and let my arms go to fatigued jelly and did 9. Definitely needed those singles between to keep my arms in the game.

    Congratulations Cloyde! Awesome work, wish I could have seen it.

  23. Cloyde: CONGRATULATIONS!!

    Warm-up with 20kg kb, Hurray for Charlotte and pushing ourselves!

    Press: (45×5,65×3)75×3,85×3, 90×3(pr), 85×3,Katie school max efforts: 75×5, 55×9

    Max effort Pull-Ups: 10,10,7

    NINE YEARS together!!!!! Looking forward to at least 80 more…

  25. Fun warm up, Joe and I went heavy with a 2 pood on the KB.Press:WU: 45×5, 75x3WOD: 95×3, 105×3, 115×3, 125×2, 120x2That third rep was eluding me on the last sets.Max Pull ups:14, 8(chin ups), 8, 8 (did a 4th rnd for fun) I find the big drop followed by the consistent numbers interesting.

  26. 5×3 Press 95,105,115,115,125=pr. Still working on my form, gotta keep the core tight.KB swings, 1.5 pood,situps and handstand work were fun.Pullups, 3,3,2. Thank you Shane for keeping me honest.

  29. Press – 5×1(45×5 65×5 85×3 95×1)105 115 125 130 135 140(f)

    My PR at this was 125 so it felt pretty good.Tried to think about my set up doing the WOD (thanks Margie); I kept telling myself (in the 125lb+ rounds) that I can easily go 5 pounds heavier and being in that type of mind set actually helped.Any other ideas for a good set up ?

    Max PU: 15, 10(Chins), 7

  30. 3RNFT:10 HS Kick Ups, alternating15 Sit-Ups20 KB Swings, 1.5p

    Press(45×5, 65×5, 85×3)100×3 110×3, 115×3, 120×3, 120x2110x3 TechniqueThese numbers are probably a little off, I wrote it on the white board and forgot to copy them down.

    Strict Chin-Ups22, 11, 8About 2 min between sets. Was hoping for 25 the first set. My strength endurance is no good with these.

    Congrats on the Muscle-Up Cloyde. Lets have a look at it next time in class to work technique.

    Really enjoyable day at the office. Good work, all.

    Thanks to Shane, Jeremy and Fox for helping reset and restore the gym.

  31. Press 5×3

    135, 145 (2), 140, 145, 150 (1)

    I’m a bit frustrated with my presses since I’ve made decent gains in my deadlifts and squats, but made little or no improvement in my presses.

    Strict (or not so much on 2nd set) Pull-ups18, 20, 18 (palms in)

  32. First day back, after 2 weeks of travel, injury time etc. Pretty out of shape. Many, many thanks to David and Chris for taking care of me on my return. Big thanks to Chris too for patiently working with me on a modified workout of pushup/pullup ladders along with some accessory/therapy work. Good to be back. Hope I can stay in and work around as much as possible.

  33. Warm up3 Rounds NFT20 kettlebell swings – 2 pood10 handstand kickups15 sit ups

    WODPress 5×345-5 75-5 95 105 115(pr) 120-2 115

    AccessoryMax strict pull-ups 3 attempts5 7(chin up) 5

  34. super fun working with Laurel & “super-shrug” Katie!

    WU: 3 rounds NFT10 kickups,15 situps20 kb swings, 20kg

    didn’t switch legs on the kickups, focused instead on meeting my trailing leg to my leading leg. This was a *great* warmup for the press!

    Press: (45×5, 55×5), 65×5, 75×5, 85×2, 80x5Then: 65×8, 45×15.

    Got 80 for 3 back in August, and 85 for 1, so this was good. need to work more on core/trunk stability.

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