CrossFit South Brooklyn

Established 2007

Deadlift

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1-1-1-1-1
(E4/4) L1 5×3 Sets Across/L2 Max Effort

In order to accommodate for the final workout on Sunday, we're Deadlifting today.  If you pulled on Monday and at the previous Total, don't attempt another max. You've already gotten a recent heavy single so pull a 5×3 with moderate weight and perfect technique.

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compare to 1.2.10 and 2.4.10

Conditioning
Row 2-3 five minute pieces on the Erg.  Your goal is to maintain a consistent split and stroke rating as accurately as you can for the entire piece. This emphasis here is not intensity, it's about control and technique. Choose a low stroke rating (18, 20 or 22) and drop :10-:15 each attempt. Coach Nick can help advice on choosing your split. Rest approximately 5 minutes between attempts.

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Chris frown
Chris A lets you know how he feels about dead hang grip endurance work

Congratulations to Gabe E for being accepted to Officer Candidate School!

Tonight's 7pm CrossFit Total is on and we've got about 10 folks signed up. Please try to arrive early enough to have your DROMs and and general warm-up done by 7.  We'll intro the Total and start barbell specific warm-ups together.

February and March's evening Foundations cycles have been posted and are now open for registration.  These will be our first cycles on Degraw Street! Tell your friends, tell your enemies!

February Foundations
Coaches: David and Laurel
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 2/8/10 – 3/3/10  Register Here!

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The Group move to Degraw Street will start on Sunday at 1pm directly following the last class.  In order to best organize the transport, please email David(at)CrossFitSouthBrooklyn.com and include if you've got a truck or van that you'd be willing to help with.

Comments

  1. Lifted Dead:

    warm up: 95×5, 125×3, 135×1

    145x3x5

    3 easy pieces:

    5 min. @ 18spm, 2:20 pace (not so very consistent. Kind of ballparky)

    5 min. @ 18spm, 2:25 pace (much more consistent)

    5 min. @ 20 spm, 2:15 pace (again, kind of ballparky. Hit it here and there, but strayed between 2:09 and 2:17, I think. Also started to fall down to about 17 spm. I’ve been rowing alot at the 16 spm range, so I think that has become a comfortable pace for me. It’s interesting to make minute adjustments to body position and the length of the rest stroke to try to maintain the pace. I kind of like these kinds of rows. I definitely like the focus on technique.)

    Here’s my favorite response to the Robb Wolf controversy.

    http://whole9life.com/2009/12/our-official-response-to-the-robb-wolf-situation/

  2. I just rowed this morning in anticipation of the CFT tonight.

    I thought I would do 2:30/2:20/2:10 but I was unable to maintain 2:10 for the last round (i may have been able to but I didn’t want to destroy myself for the CFT) so I backed off and finished at 2:30 for a 2:20 average.

    spm: 20

  3. sooooo are we doing a 2k on saturday then?

    unfortunately I can’t make it sunday for class or the move, we’re moving offices at work and I have to go in :(.

  4. Deadlift: w/up (65×3, 75×5, 85×3)sets across at 95x3x5

    last rep of the last set was bad; in pushing through my heels, I went totally pigeon-toed. Not good. As you all say, this lift is a “goat” for me.

    Rowing. Managed to keep a pretty consistent 18 s/m then 20 s/m when following Katie. Did another on my own at 20 s/m. Splits were not very consistent; needs work. Just feeling a bit beat up today; looking forward to a rest.

    Natalie — glad you could drop in!

    Tam — haven’t been following this story closely; I was just shocked to read in the article comments that someone ate 4000 calories in one evening. WHAT?!

    I thought the move was after 3, not after 1? Just let me know when you’re ready to move the fractionals, and I’ll be there…

  6. Oh noes! I think I left my scarf at the Lyceum this morning. It’s kind of purple-ish. Though if I dropped it in the bathroom, I may need to burn it.

  9. Deadlifts singles 285 twice, 295 the other three sets. Thanks Ash for encouraging me to go heavier — my 1RM was 265 before!

    Then the triplet. 15 mins of: 25# 1 arm db snatch, 10 each arm; 20 box jumps on 20″ box; 30 situps. 3 rounds plus 17 snatches.

  11. Started with 4 strict pullups with a lot of assist by David. Good thing he’s strong. These are so frustrating for me because I get so tired so quickly.

    Deadlifts:(95×5, 135×3, 165×3, 190×3)Work: 200x3x5

    Really great coaching on my form. Thank you gentlemen!

    After did the 5 min rowing pieces. Goal was to begin easy at 2:40 and 18s/m. Then drop :10 sec each piece, keeping the 18s/m.1st piece: avg split time = 2:39 @18s/m2nd piece: avg time = 2:29.8 @ 18s/m3rd piece: avg time = 2:19.9 @ 18s/m

    Although my averages were pretty consistent with my goals, I was often plus/minus 2-4 secs each stroke of my goal. Need to improve from stroke to stroke.

    Holy cow, Anne Iishi is back!!!

  12. CFT today, good times lifting with Jack and Anthony and the rest.

    BSQ: 260/275/285fPress: 95/105/107fDL: 295/320/331

    pulled a solid 16 pound PR on the deadlift, a little disappointed on the backsquat, hoping to get a PR but I matched instead. Not too bad though — my backsquat has improved a lot in 2009 but my deadlift didn’t, so my deadlift was due for some improvement whereas the backsquat is not. I felt like I had a bit more in me for the dead, but I picked a good weight for my final.

    total score : 711

    this was my last lyceum wod. heading to mt snow for some snow this weekend. everyone give the place a good send off, i’ll see everyone at the new box later in the month. woo hoo!

  13. CrossFit Total:BSq: 155-170-185 (PR)Press: 100-110-120(PR)DL: 230-245-265(PR)Total: 570

    I could have been a little more aggressive on the back squat, but I’ve done 1-rep maxes so infrequently (or not at all) for these exercises that I didn’t have a good idea of where to go.

    All in all, the CFT was an absolute blast. So much fun to go all out and work with the other athletes. Thanks to Jeremy and Margie for organizing the make-up, to Dan for the tips, and to Nino for pushing me to go heavier. This is the best mood I’ve been in since the New Year started.

  14. Thanks for having me this morning. It was great to meet you all to such a warm welcome.

    I was thrilled to PR on my deadlift this morning. And thrilled to be feeling it this evening, but maybe that was the rowing. 🙂

    Dead lift 5*33@802@90

    Rowing3*5mingoal of 2:50 22s/m

    Thanks again! Good luck at the new place!

  15. I back squatted today since I Deadlifted on Monday.Warm up: 45×5, 95×5, 135×3, 185x3WOD: 205x3x5 I was a little shaky on the last set. Need to go lower on my next sets across.

    Then rowed a slower but steady 2000m in 7:33.7Followed by 2×5 minute low s/m rows for technique.row 1: 1211m, 13s/m, 2:06 splitrow 2: 1236m, 13s/m, 2:03 split

    Also my last WOD in the Lyceum, it was hard to leave. See you all at the new place!

  16. DL: 315-335-355-365(ugly)-335(not as ugly).

    row piece; kept all of them at 2:00 500m pace @ 20-21s/m, (i can only count to 3) with 21 thrusters for the recovery, total time at 21min, rowed about 3850m.

    some food for thought; i think that it is interesting to observe that as you fatigue in the row, even minor tiredness, the inclination is to half-heart the strokes and make it up on frequency. i am at a loss, to find another movement with this kind of property.

  18. really great to be back. really great. CFT was an awesome WOD to come back to. incredible atmosphere tonight. thanks for jeremy and margie for their help on this one.

    WU1500m row. dropping 10sec every 300m. 16-18 s/m. got to 1.50 but eased off to prepare for CFT.

    CFT920

    285lb back squat. horrible. this is a serious goat of mine. all squatting is.

    200lb press. felt really good. was a little tentative with weight being day 1 back. i could have gone heavier, but happy. PR

    435lb deadlift. on 35lb plates due to my lack of flexibility. felt good. happy. PR

  19. 6:15 PM – Activation, Movement Prep, WarmupMovement Prep (15 minutes)Dirty Dozen Warm-UpLight Rowing (500m @ 16SPM)PNF stretching of hamstrings (miserable)

    7PM – WorkoutCrossFit Total: 890lbs (pr)

    BacksquatWarm-up: 45×5, 135×3, 225×2, 275x1Work: 305, 325, 345f

    PressWarm-up: 45×5, 95×3, 115x2Work: 140, 146 (pr), 150 (pr)

    DeadliftWarm-up: 135×5, 225×3, 315x1Work: 385, 415, 425f

    This being a new year and coming from an injury, I’m trying not to compare my results to prior performance and then beat myself up when failing to hit a prior PR. So the new numbers are now my baseline for future performance.

    Ever since getting injured, I’ve been very cautious with my shoulders and ensure that I’m good and warm before attempting anything that involves going overhead or a significant exertion on the shoulders. Have been drilling 5×5 Presses to build up some strength. The 146lbs attempt was based upon a theoretical 1RM calculated from 5×5 press results. Was surprised how easily it went up, and equally surprised how 150 went up rather easily as well. I feel as though a bodyweight press is in the cards for this year… .DMG gave me some good advice that I’ll have to try next time and see if it makes a difference in the lift (since he’s putting 200+ overhead, I think I’ll listen ;)).

    Was a little greedy on the backsquat, 325 went up easy. Should have been more conservative and gone for 335 (which I think would have been doable). Got out of the hole @345, but couldn’t stand all the way up. Am trying this new stance that Chris reviewed with me that allows me to engage more of my hamstrings. Have a good feeling that with some practice, getting to 400+ should be very doable.

    Dead-lifts have not been close to my 1RM when they’ve showed up in workouts — I blame this partial on the cold weather, but also on my lack of mobility. Surprised myself with getting the 415 pull, 425 was too much, as it didn’t even come off the floor!

    Looking at the exrx.com site, for my body-weight I’m close to “Advanced” in all of the lifts in the CFT! Elite requires almost another 100lbs to be added though — at a body weight of 165 elite dead-lifting is 518lbs! whoa…

    Thanks to Jeremy for organizing the make-up total, had a great time lifting with everyone!

  21. Backsquat=275 15lb prPress =125 10lb prDeadlift =350 25lb pr

    Total 750Feel good about my CFTThanks Marge and Jeremy, great lifting with Anthony, Sameer and the folks.

  25. Sorry I missed the total–needed to get the little man home. Pressed instead:(45×3, 55×3, 65×3) 77x3x5. Form getting a little better on these thanks to Shane’s cues and also therapy with Deb!Then did the snatch/box jump/situp triplet: 4 rounds plus 4 snatches. Thank you Jack for yelling at me!

  26. Deadlift=Ishii fail.I technically PRed at 145×3 (2 sets), but it was uglay.

    Row=Educational…18/2:40 5 min. but sloppy15/3:30 5 min. working on technique18/2:40 5 min. better form.

    Today=Repurcussions of bad deadlift form=Owwwww

    Jess! I’m all back like a bad deadlift yo.

  27. Backsquat205, 235, 255Press90, 115, 130Deadlift285, 325, 365

    PRs across the board. Thank you soo much Jeremy and Margie for pushing me. And thanks to Juli, anthony, Sameer, Amy, Reuben for being great partners

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