CrossFit South Brooklyn

Established 2007

Press

Posted on

5-5-5-5-5
L1 Sets Across/L2 Max Effort

Warm-Up:
3-4 Rounds NFT of
5 Strict Overhand Pull-Ups
10 Rotational Lunges, Each Leg
20 Partner Push Press Medball Throws, 10 throws each

Dan FSQ
Dan puts on his "Front Squat Face" for 295×1

The Warrior Dash is coming to the North East this year.  We've already got a couple folks signed up. Anyone else interested?

Comments

  3. In case you’re undecided about the Warrior Dash, just read the FAQ section: http://www.warriordash.com/faq.php

    Not only do you get free beer, food and t-shirt…but you get a sweet warrior helmet! That should make up your mind for you:)

    So far the following from SBK are signed up: Fox, Jess, Sarah, Paul, Sameer, Andy, Steph P. & Dan R.

  6. the only reason i do events is for the t-shirt! kiiiiiding

    i’m signed up, 1 pm! can’t wait.

    work holiday party tonight so won’t be pressin’ – hopefully can peal myself out of bed tomorrow morning and make it to class.

    ps. LOVE the picture of dan!

  7. I am so down to dress up like one of the warriors and then run a far distance. How should i sign up i mean are we doing this as a team or as individuals?

  8. There’s no team sign-up, just individual. But so far everyone from SBK has signed up for the 1pm heat so that we can run it, and party afterwards, as a “team”.

    I hope that was an appropriate use of quotation marks… 😉

  16. @Paulie-Shot-Shorts thanks man.

    Anyone else find it odd that David knows about The Warriors but has never watched Star Wars?

    Looking forward to pressing today. Going to 5×5 as opposed to a 1RM.

  24. I had to IMDb The Warriors. Man, how could I have missed this film, starring such luminaries as Michael Beck and James Remar, that came out when I was -5 years old?

    Re: Warrior Dash, looks fun but my brain can barely get past tomorrow. September 2010?!

    I miss Milo. I’m sure his Star Wars synopsis would be even better than the real thing.

  25. @Bethany – That would be awesome! Us guys can all wear our “Skins” compression clothing and fit in perfectly!

    @Stephanie W – and yet I’m sure you heard of Star Wars, a film that was released when you were -6 years old… Milo’s synopsis would be much better than George Lucas’ “definitive” vision.

    @Frankie – Love it!

  27. I signed up for the 1:00pm heat before I read the comments. It’s like there is some sort of shared brainwave between CFSBK members.

    Back felt okay today. Still took it easy on presses. Did 8×545-65-85-95-100-100-100-95

  28. Press (5): 75 x 5then 15-12-9 @ 55#Ended with pull-up practice–I think the kipping breakthrough will be any day now

    I too love The Warriors. It was my main source for NYC subway life until I moved here, and I’ve been sorely disappointed. No mime gangs to be found.

  30. I absolutely hate running, hate it, but I am so down for the Warrior Dash.

    Warriors… come out to playy-ee-aa

    http://www.youtube.com/watch?v=u05Qot_yh9c&feature=related

    Tonight at the YBacksquats:135x5185x5225x5x5

    Dumbbell Bench Press50x1070x8x5

    I need a real workout. I’m feeling lazy.

    Next week I’m going to give Crossfit By Overload a try in Southern California. Has anyone ever tried that box? I’m seriously looking forward to getting out of the city for a few days.

  31. Love seeing so many people signed up for the Warrior Dash considering it’s 9 months away!

    WU: 3 Rounds NFT of-10 Partner Med ball toss each (14lbs)-5 Strict Pullups (blue band)-10 Walking Rotational Lunges (each leg)

    Presses:(45x5x2, 55×5)Work: 65×5, 60×5, 62x5x3

    I felt like Goldilocks trying to find the right weight. So crazy how such a little change in weight feels completely different.

    Snuck in Front Squats while 6pm was warming up:(45×5, 75×5, 95×5)Work: 120x3x5

    Finished with a little double-under practice. Was able to get 30 on my 2nd attempt, then couldn’t get more than 12 and called it quits.

  32. WU5 Strict Overhand Pull-Ups10 Rotational Lunges, Each Leg20 Partner Push Press Medball Throws

    PRESS 5×5(45×5, 65×5 95×5)115, 125, 135, 145, 155

    felt solid ‘cept for the last 2@155. core wasn’t solid enoughgood lifting with you dmak

    10 strict pu’s

  35. Making a point to do what I need to be ready to rock in the winter months:10min of movement prepDirty Dozen Warm Up 1 round @ 10 repsDot DrillsOnce around the block at a modest pace

    Then the CFSBK Warm-UpFollowed by 5×5 Press (@80% of 1RM)

    (45×5)115x5115x5115x5115x5115x5

    Getting over being sick, and it sucks — took it easy today, will hopefully be able to go all out in January.

  36. Warmed up with 45×7, 95×5 then straight sets of 100x5x5Still working on form, shoulder mobility.McG – Thanks for the tip, the last set really felt better.

    I’m signed up for the Dash at 1pm. That’s way in the future but way too fun looking to pass it up.

  38. 5×5 at 80#. Piece of cake. I understand that sets across are part of the larger workout rotation, but with my uncertain schedule I feel like I get more from sets with increasing weight.

    I could be down for some ballet, but I’m afraid the class might be too basic. Y’all are looking at a Level III dancer in the Cecchetti method.

  39. If time were no issue I would love to do some ballet.

    Liked this warm up. Slow pullups are kinda fun.

    Warmed up the press with 45×5 and 65×5.

    Work: 95, 105, 114, 115(PR), stopped content and not wanting a dramatic fail. Prior to last week my old PR was 110 (and had been for a long time) but then instead of attempting 115 last week and failing (had done that two or three times) I did 112. Now today I got the 114 and the 115.

    I am now a big fan of microloading.

  40. Sameer – late starts are totally cool and yes it is the place right around the corner from your building. Malcolm, you can make time! do it do it do it!

  41. When I look at the ballet web page I am not finding the Tuesday class, what time is it?

    I did however find a Nick approved quotation mark usage.

    On Mon. Jan.18 there will “not” be a Yoga class or Belly Dancing class.

  42. Malcolm, it’s listed as a workshop as opposed to a class (keep on scrolling down that page).

    Here’s a rip from the page:

    Tue – Jan 5, 12, 19, 26, Feb 2, 9$75 for six-class series6:30 – 8:00 PM Mireille Obert

  44. Warm-up: 5 strict PU, 10 rotating lunges each leg, 10 partner wall ball toss (14lb). – next time adding weight to the pull-ups. Why is it that lunges are always miserable?

    Press: (45×5, 55×5) 70x5x5Stayed at the same weight as last time because I wanted to work on my form and because my arms seemed quite fatigued already. Next time will go up ~5lbs.

    Awesome Foundations class – they all learned to do double unders… and it isn’t that they are secret buddy-lee devotees. Most hadn’t touched a jumprope in upwards of 10 years! They just learned how to do them in one class.. jealous!

  45. Press 5×5 Sets Across

    WU45x575x595x5115x3

    Work Set135x5135x5135x5135x5135x3

    I was too fatigued on the last set to finish it out. This is one of my least favorite/efficient movements. Worked through it and I got some good pointers from Sgt. Mike.

×