5 rounds For Time of:
15 Dumbbell Hang Power Snatches, left arm
15 Dumbbell Hang Power Snatches, right arm
15 Burpee Box Jumps
Post loads and rounds to comments.
Assistance Work
Strict Pull or Chin-Ups, 3×8-12
add weight if necessary
Jessica F
CrossFit South Brooklyn is proud to announce a brand new Foundations Cycle for December!
Times:
Mondays and Wednesdays from 8:00pm-9:15pm
Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)
I hate the bear.
I just got around to reading that Rippetoe article which is delightfully cantankerous.
What a brutal morning at SBK.
Strict pullups are hard. Could only do about 5-6 each set. First two sets with the white band, last was with the blue band. Thanks for your help on these Tam!
WOD of death:24:58 with 25lb dumbbell.
5 rounds was a lot, but I was happy to have finished. I left a pretty sweat angel afterwards…so cute. Really great watching the 11am folks push through this WOD too. Nice job all. And of course, thanks to Fox and Shane for the great coaching and cues on this new movement.
great to be back. I used 40lb db for the wod, 4 rounds + fifth round snatches.
WOD w/ 25# db = 18:44. Maybe should have gone up to 30, but it was certainly hard enough as is. Sometime in the terrible third round, Fox reminded me to actually jump the weight up and that helped a lot.
Pull-ups w/ blue band. sets of 8.
(I actually like this sort of misery. Not at the time, of course, but I like how mentally tough it is.)
4 rounds minus 4th round of burpee bjs in 15:00, started with 40 lbs, Mr. Fox switched me to 35 in round 2.
Boo for the 15 minute cutoff!!!
Snatches felt fine, burpee bjs were in superslowmotion. I’m going to start the program at hundredpushups.com tomorrow to improve my upper body strength.
Nice to see Paul and Sarah and Charmel back today!
Morning session: 5k run at the beach.
Midday session:4 rounds for time5 db snatches each hand at 44lbs15 pushups(7:29 min)
Evening session: Golf (I’m way too young for this.) and NFT packing bags for NYC.
Warm-up500m row
DBSn/BrpBj17:41 with a 40 lb dumbbell
felt like a slow Hard grind. Almost would have preferred it as a 15m amrap. I think next time I’ll try the 50 Lb dumbbells and maybe cut the reps a bit
20lb dumbbells, 4 burpees shy of 4 full rounds
WUerg 900mpre WOD warm up. good stuff mr fox.
WOD40lb DB19:03for some reason, i liked this.
great to see loadsa people at CFSBK today
16:07 w/ 20# DBStill on light duty
Hit myself in the forehead with the dumbbell during the second set of satches. Left a mark.
Strict Pull-Up: 9,8,7
Hurray for Alec and Deb! My back is much happier because of you two.
Back-friendlier super scaled WOD: 3 rounds same set structure, 15lb db snatches and reg’lar burpees. Not really for time, but well, the time was ~8 minutes.
Lovely to see so many people today!
23:50
Very often I underestimate how difficult the workouts will be. Not that I expect them to be easy, just that I don’t bet on them being so hard. Today I think I was pretty accurate in my assessment. I had a lot of time to think about it and watch other people doing it, so I think that helped.
Ugh.
Wod with 30 lbs dumbbells in 22:16. Nice and hard. I ended up doing a lot of step ups. I need to let myself know these are not okay and just do the damn box jumps. When I am fatigued I just get afraid of them. Need to push through.
Pre-workout 8,6,7 strict pullups with +15lbs.
11 burpee/box jumps shy of four rounds in 15 minutes with a 20# dumbbell. Looking back, I think I could have gone faster with the snatches — I had trouble getting into a comfortable rhythm.
2 sets of five strict pull-ups, 2 sets of 8 with a white band (still sore from Friday’s Angie). 1000m row cool-down.
todays wod seemed a little too dynamic for my knees. so i did yesterdays wod instead frsq
45*5, 75*5, 95*5 125*5*5
did sets across as per david. went with a light weight to build my squats back up. right knee felt a little wobbly on a few of these but nothing too serious.
when i came in i knocked out 2 muscle ups so i decided to do them for my acessory work. did about 15 or 17 can’t really remember. now that i have ok strength getting them is easier with a kip. still no strict ones though. also 15-10-10 ghd situps.
I love the picture posted today. Shee-rah.
If you pick up this months us news and world report, you’ll find CFSBK on page 42. It’s the issue with a woman listening to her own heart with a stethascope. Check check it out.
I also picked up mark sisson’s book, “The Primal Blueprint”. Good stuff
I neglected to mention weight for snatches: 20lb. And I did 3 sets of 8 pull-ups with the yellow band.
1) That chick in the blog photo is s m o k i n g…
2) Thanks to the 11:00 class for rolling with the 15 min cutoff time today. Logistics.
3) Thanks to David for hitting the DBS/BBJ couplet with me after classes. It’s always challenging and motivating to do a met-con with David, and I usually get beat. My luck, this one had no pull-ups, so … I was able to leave him in my wake, hoorah for me.
14:34 w/ 40lb DBs
Fox, you contradicted your own declaration to me about this WOD. Nice work.
Pull-ups: #10, 9-8-9
Mid-hand DB Snatch/Burpee-box-jumps: #40, 12:42. Owie. I wanted to curl up and take a nap afterward.
20:27 with 25# DBs. Was chasing the awesome Deb at the end–made the mistake of sprinting thru the first 5 BP/bjs in the last round and totally gassed myself.
I’m with Katie–WODs like this are the good kind of hell.
I just read that Dr Barry Sears will be the presenter for the nutritional certification on December 5th.
We’d jokingly theorized that would happen over lunch, not fully aware of our amazing powers of soothsaying. It’s almost eery, no?___
As for the wod, no eye of the tiger today. Still a little wrecked from doing Fight Gone Bad yesterday, plus those burpees and my shoulder aren’t friends.30 pound db’s.Finished 3 rounds + the snatches + 5 burpee box jumps before the 15 minute cap
14:32 with 30# DBs. Great WOD, great coaching. Thanks for being so welcoming to Joseph and me. Hope to swing by more often.
Not able to do a weighted WOD today because no gyms are open here in backwater Arkansas. So, I did “Cindy”: 20 minute AMRAP:
5 Pull-ups10 Push-ups15 Air Squats
22 Rounds
I did this WOD in a park where it was raining when I started. That made the pull-ups hard to cycle because of the wet bar. Luckily, it stopped raining 6 minutes in.
Going to try this post one more time. Doesn’t seem to want to go through.
20:22 with 20# DB. Hard fight for that 5 seconds on Charlotte. Big fun with you Charlotte!
Pooped out on the pull ups. Something like 8,4,3. I don’t know.
This was hard. But I liked it.
4 burpees of the 4th round with 20 lb DBs (in the 15-minute allotted period). This was hard work (and it wasn’t made any easier by Bjorn telling me I looked ludicrous while doing the snatches).