CrossFit South Brooklyn

Established 2007

Deadlift

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3-3-3-3-3
L1 Sets Across/L2 Max Effort

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compare to 11.23.09

Warm-Up
3 Rounds NFT of:
Row 250m
25 Sit-Ups
15 Gillies

Christine

Power to the Christine

Happy Birthday, Paul S!

December Foundations
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)

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Comments

  4. Hammies are too sore from yesterday’s snatches to make this WOD, so I’m going to focus on getting good and tipsy for tonight’s Monday Night Football game. I have my priorities, you know.

  6. Good day. Two sets of two dead hang pull-ups! Followed by a couple more singles. Progress.

    DLs, all x3WU (45, 65, 95, 135, 185, 205)225, 225, 225, 225, 225

    Finished with 21-15-9 DLs at 135#

  8. Deadlift:w/up (42×5, 52×5, 62×5)Sets across: 80x3x5My knees/legs were very wobbly today, but got a little better toward the end. Doing some bridges tonight before bed…

    Also did three sets of 5 pull ups (blue)

    Played around with handstands, which was fun. Gotta love the coaching on the fly!

  9. Warmup: 3 Rounds NFT250m row (1:02, :58, :53)25 situps15 gillies

    WOD: Deadlift 5x3warmup: 95-5 133-5 183-3 233-3work (sets across): 253 253 253 253 253

    AccessoryPVC Overhead Squats: 3x10Kipping Pullups: 3×10

    Good lifting with Malcom tonight

  10. WU 250 m row 59, 59, 5875 situps45 gillies

    WU 95×5, 115×5, 135×3 155x3165x3 165×3, 165×3, 175×3, 175x3Nice lifting, Tom!

    Mobility class was super interesting and fun. My scholar’s hump is gonna take some abuse.

  11. Warm Up:Rowed halfway across the Lyceum, thanks to David for keeping the boat from traveling all the way across the room.

    WoD: DeadliftingWanted to go sets across @90% of 1RM so was shooting for 364

    Warmup: 135×5, 185×5, 223×5, 293x3Work Sets: 343×3, 353×3, 363×3, 363×3, 363×3

    Press45x8, 95×5, 95×5, 95×5, 95×5, 95×5, 95×5

    Thrusters95x7, 95×7

    OHS95x10

  12. Figured out that I had been setting up my feet wrong on the rower. My tiny feet need a smaller number setting. Tonight I tried rowing on “1” and I really felt like I was able to push through my heels which had previously been elusive.

    Deadlifts. Remedial work. I have been hitching at the start of heavy reps so tonight was sets across with very strict attention to form.

    Warmed up with 95, 133, 183. Then work at 233 for 5 sets. Making sure I squeezed the bar off the floor smoothly and not allowing myself to reposition at the last minute.

    Definitely weak through the bottom part of the range of motion.

  14. Crammed DL session.

    Warm up: 3 rnds of:20 H2H KB Swings 1 pood25 Double Unders

    DLWarm: 135×5, 225×5, 285x5Work: 335x3x3

    Planned on 5 sets across but had to wrap up at 3.

    Very excited about helping Peter with his ‘Lovely Scholar’s Hump’…check it out.

  15. Ugh. Did this at Slope. Missed the coaching, the chalk, the bars (are the bars fatter there? is that possible?)

    WU: 45×5, 135×3, 185x3WO: 220×2, 210×3, 210×2, 210×3, 210×1.

    Crappy, crappy, crappy. My grip sucked–even w/ switch grip.

  18. wu 95×3 125×3

    145×3 165×3 175×3 195×3 (pr) 195×3

    another 15lb PR! starting to lose my grip, though, might have to switch before long.

    and finally got a couple of strict pullups unassisted, but not enough for any kind of volume work.

  19. 2000m Row 13s/m 9:0721 Ring Dips750m Row 14s/m 6:0515 Ring Dips

    Did ring dips in sets of 3. Really practiced going deep. Got thumbs into underarms on every rep.

  21. warm-up: 65×5, 95×5, 135×3

    work: 165×3, 155x4x3

    My grip was for crap. I had to switch the last two sets. I’ve *never* had a problem, even using much heavier weight. Wasn’t feeling strong in general today. I probably should have eaten a bit before bed. Also very sketchy sleep.

  22. Good to be back, felt a little regression after two weeks.Warm up: 130×5, 180×5, 200x3230x3x5I went straight across @ 80% of my 5 rep max. This movement has been feeling somewhat off for me and I wanted to dial it in. Felt much better by the end.Finished off with strict pull ups 10, 9, 8

  24. Deadlifts:(95×5, 125×5, 155×3, 170×1)180x5x2, 180x3x3

    I thought we were doing 5×5 until Fox came to my rescue after the 2nd set. Thank god. Legs were still super sore from the weekend’s WOD’s so I didn’t push too hard. Also, my grip is for shit and I have to use a switch grip almost immediately. How do I improve this???

    Nice job to Katie and Justin for the strict pullups! I’m so jealous, but I will join you soon!

    Anyone else think Dan is a slacker? Geez;)

  25. Deadlift, did sets across, at 250 lbs, 1st 3 alone then after the mobility class did another 4 with Jacinto beast. Liked the mobility class, Fox, so far so good.