CrossFit South Brooklyn

Established 2007

GYMLESS WOD 1.20.10

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With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many push-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four.

The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.

Post results to comments

Quist
Paul and Becca at the South Brooklyn Annex, Quist Industries

Today is our Certificate of Occupancy Inspection. We'll post the results as soon as we know them.

Check out the Free Meditation Sampler at our friends, Lululemon Atheltica Brooklyn on January 31st.
_____________________
The Science of Weightlifting Superior Athletic Advantage
Numbered Athletes CrossFit Pernith

Comments

  1. Today’s workout is a modified version of Mainsite’s workout. We just took out the pull-ups to make it a no-equipment workout. the easiest way to keep track of the numbers would to just continue counting up with your push-ups until you get to 60. For example, if you do 48 Squats, start your push-up count at 49 and work until you get to 60. Also, I wouldn’t exceed 15 or 20 minutes on this workout. Feel it out.

    The Science of weightlifting video is really interesting.

    What do you guys think of the numbered athletes idea from CF Pernith?

  8. adventures in crossfitting:

    haven’t posted in awhile so here goes….

    this past saturday i was up at crossfit orange in orange county ny near my parents house. pretty basic gym w/ some guys that use part of the space for CF.

    “DT”12 deadlifts9 mid hang power cleans6 push jerks5 rounds

    10:56 @ 65#

    did this wod back in april @ 85# in about 19 minutes. scaled down significantly for a few reasons (warming up @ 75# felt impossible for one; first ‘real’ workout in about a week). real forearm burner

    sunday – 4 mile run on old high school’s cross country course (didn’t time it bc i forgot my fun new watch/hr monitor/distance tracker) but it was somewhere around 35-40 minutes

    monday visited cfV with a good SBK crew! did a fun “obstacle course” that i would love to do again but go through it a few more times. worked on muscle ups (props to emily for her first ones!) and ring dips

    yesterday @ cfV

    push jerks(45×3, 65×3, 85×3)95, 105, 115F, 115F, 105

    had a really hard time being aggressive with them last night

    tabata pull ups and midhang power snatch

    pull ups: 8,8,5,5,5,4,3,5 so score of 3. went out way to overzealous

    snatch: 6,6,5,5,4,4,4,5 or something like that so score of 4

    ok, enough outta me. rest day today fo sho.

  9. I was thinking of posting my own adventures in Crossfitting, but I dont think anyone has that much time on their hands to read a 5-6 page book. Needless to say i have been keeping my self very busy with my 3-5 WOD’s a day. I miss eveeryone cant wait to see you all. Who’s down for this weekend at metropolis I will be attending hope to see everyone there.

  12. At first, when I read about “numbering athletes” I thought it meant ranking people, which would be kind of wrong. But having a team and numbered jerseys would be cool for those who compete. Though I’m not sure keeping a number for life would be practical…eventually you’d run out of two-digit numbers. (And no one wants to be #122) Retiring a CrossFit number should be a mark of ultimate distinction, such as to honor one’s brave demise during a freak burpee accident.

  20. Just got back from a day of shopping for stuff for Degraw Street. I forgot to mention that the ceiling is NOT being sprayed, so it’ll stay exposed instead of looking like paper mache.

    Oh happy day.

  22. David: All love and happiness! Congratulations, you da man!!!!

    Did the WOD today,it kicked my bony ass, seriously. By about the 6th round, I was up to 30 push ups. Got some looks on the gym-am i so noisy?(that’s what she said). Pull ups 4,3,3,4,5, 90 seconds rest between sets. Not too hard, the goal is 20 strict unbroken.

  24. Whoa, lots of math in today’s WOD!

    Great news about the cert of occupancy.

    Also, I wanted to share the diet FAQ page from the excellent weightlifting site 70s Big:

    http://70sbig.com/?page_id=7

    Sample:

    Q: I can’t eat all the food. Can’t I just train harder?A: Eating IS training. Beowulf had Grendel. We have Mongolian and Chinese buffets. If you don’t have at least one dining experience every couple of weeks that resembles an epic struggle worthy of telling over beers, you’ll be putting from the rough for the foreseeable future.

  29. M/ 35/ 132 lbs/ 5′-6″As Rx (main site Rx)I did this for 32 minutes, but had to stop because the gym was closing. I think I could have gotten at leaast 4 more minutes worth. It was all leg pain in the end. (over 820 squats)My legs are still really sore 2 days later. I should not have done this WOD the day afer overhead and front squatting. Tonight I’ll be D.L. mostly possibly some P.J. as well. I did a fun WOD I made up two days ago: 3 rounds of: 10 muscle ups and 10 OHS with 90% B.W. I haven’t done OHS in a while.

  35. Thank God and congrats! What help do you need so we can open? Let me know, I’ll be there. I really need my CFSB fix. If ya gotta be a junkie, this is a good thing to be hooked on!

  36. Congrats on the cert! I didn’t bother with the math and just did as many as I could of each, alternating, in 12 minutes. It felt oddly good and made me realize how much I wish CFSBK was open again!

  38. yay, congrats. i never figured the first inspection would be passed, but that is wonderful!

    today’s wod at virtuosity sucked

    i hate burpees.

    double unders were hard.

    19:29

    my mac died this afternoon, i had to sit in line at tekserve for hours and now I am using a rental. at least the repairs are covered.

  39. For 12 minutes–squats/push-ups

    52/852/853/751/959/16060 (+5 seconds)60 (+3 seconds)6058/240/15 (finished the last 5 push-ups after the minute was up)

    I guess became sentient around round 5 and realized I could just do a whole butt-load of squats and then be done with it. But then I wanted some extra push-ups, so I threw them in in the last round.

  40. Crossfit Virtuosity today with Sameer and Matt.

    Warm-up:4 rounds of Cindy NFT(5 Pull-ups 10 Push-ups 15 squats)

    WOD5 Rounds21 burpees21 double unders19:20

  42. Day 2 of Starting Strength at CFV.

    Squat 215x5x3.Bench 135x5x3.Clean 135x3x5.

    Did three rounds of max toes to bar as accessory work with about 1 minute rest between rounds.

    10, 5, 8.

    Drinking milk and then sleeping will round out a nice evening.

  43. GO CFSBK!!! WOOT! I ain’t with y’all anymore (left Brooklyn for the time being), but I intend to follow you guys when you get started again! I just did Angie for the first time I bleed my hands for the very first time, too! 😛

    ANYHOW, THIS KICKS BUTT! I’m very happy for CFSBK’s success!

  44. HURRAY FOR THE C of O!!!

    Starting Strength Day 2:

    Backsquat: (45×5, 85×5, 105×5)130x5x3

    Bench Press: (45x5x2, 65×5)90x5x3

    Power Cleans: (42×5, 45×6, 65x3x2, 85×3)100x3x5

    Accessory: strict toes to bars 5×3. (knees bent a smidge but there was no kip.)

    Post WOD food: FETTE SAU followed by MILK.

    p.s. Hurray! Hurray! Hurray!

  46. By the way, notes on my starting strength experience so far:

    1. Initial weights are light relative to old PR’s to give myself “running room”. I’m planning to add five pounds to my squats every day we lift for as long as I can. Pressing motions are going to go up a bit slower than that, maybe by 2 or 3 lbs.

    2. My appetite, which was already large is now prodigious.

    3. I’ve stopped being alert in the morning after 7-7.5 hours of sleep and instead feel groggy and desperate for more dead-to-the world recovery time.

    4. I miss the post-metcon feeling and was a bit jealous of all the people flaked on their backs post-WOD last night.

  47. BSQ 80%x4x5Press 80%x4x5Accessory:Good mornings 4×104 sets max pullups

    BSQ (45x5x2;65×5;85×5;105×5) 128x4x5Press (22×5;33×5;53×5) 64x4x5Good mornings 55#;60#;60#;65#Pullups 4;4 Chinups 6;6

    Laurel – you need more sleep. your muscles are growing. also, no reason you can’t throw some short metcons in (under 5min) and/or one longer metcon a week

  48. hello from santo domingo! i was excited to see this WOD because i could totally do it here in my hotel, but it’s sad there’s not even 15 min for that. i’ve been working way too many hours since i got here, but certainly getting stuff done. back to port au prince tomorrow and then maybe back in NYC, at least briefly, middle of next week.

    (worse part about pretty strick paleo-y eating for six months? i felt like total shit when faced with meals of rice and beans in rural domincan republic. have to eat it, but felt terrible. that might be a reason enough to leave occasional grains in ones diet.)

    glad to hear the gym might be open when i get home.

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