CrossFit South Brooklyn

Established 2007

WOD 2.28.10

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Perform the following couplet every minute, on the minute for 15 minutes
3 Deadlifts, 275/185
9 Burpees

To increase or decrease the intensity of this workout, modify either the Deadlift WEIGHT and/or the number of Burpee REPS

Post rounds completed and Rx to comments.

Accessory Work
Kettlebell Lifts

Sled
Coach Jeremy does some sled work

Comments

  1. Today got to CFSBk a lil early and did a 1000m row at about 2:00 pace then Ran a 400m @ 1:30.

    The DROM and KB swing stuff Fox and margie put us through was a pretty good workout in itself. I used a 16kg KB.

    Deadlift/Burpee @200#I did the 1st 5 sets with 9 burpees,6th set: 5 burpees7th set: 6 burpees8th set: 7 burpees9th set: 5 burpees10 set: 6 bupees11th set: 7 burpees12th set: 6 burpees13th set: 7 Burpees14th set: 9 burpees15th set: 10 burpees

    This one was tough, by round 6 when I scaled back it was hard to get enough burpees in to get enough rest. Im going to be sore tomorrow for the snatches.

  2. yow burpee fun today

    all rounds, 245#, 5 burpees

    Fox said I should have done 6 burpees. I think I could have done 255#, but 5 burpees was adequate.

    looks like Anne is in 10th place so far! woot. Laurel and Nicole remain contenders for the top 30 as well, and Sgt Voigt has done really well! (looks like he is ranked 30 right now but the top guys haven’t done the chipper yet so their scores will probably push him down a bit, so no qualifying for him, I suspect.)

    Go team!

  3. WOD:15:00 couplet on the minute3 Deadlifts 225# (Rx = 275#) – 9 burpees

    4 rounds of 9 burpees4 rounds of 6 burpees4 rounds of 5 burpees3 rounds of 4 burpees92 total burpees

    Probably should have held on at 5-6 burpees per round for a bit longer, but I was trying to follow the work :30 seconds / rest :30 seconds suggestions.

  4. 3 deadlifts 245#, 5 burpees on the minute for 15 minutes

    Good one! Liked this rep scheme. Glad I scaled the burpees from the beginning, as they’re still hard for me even in small numbers.

  6. Results from the last WOD are starting to come in.

    Thus far Laurel finished WOD 3 in 15:39. Results still due in for the rest of the CF ladies.

  7. I liked the WOD. It was scalable, but you could also scale up and down during the WOD as you saw fit. For example, I scaled back up the last 2 rounds when I knew Id need less rest.

    Early on I was spending a little too much time on the burpees–Id finish closer to 40 seconds.

    Im a slow deadlifter even at lighter weight because I have to think so much about my form.

  8. WUdrom goodnesssquats goodness

    ACC WKkb work. nice. more please2 hand swing 30sec1 hand swing 30sec each handhand to hand swing 30sec x2fig 8 kb swing 30sec

    DL/Burpeerx on the DL.burpees started off and 9 and went to 7 per minute.this was a little beeeeatch! but a fun little beeeatch!

    CDplaying with finn and lucy at CFSBK.

  11. Kettlebell work was fun and a great workout. I used the 25#.

    This workout as Rx’ed is ridic.75# deadlifts5 burpees, which Margie had me switch to squat thrusts since my pushups take too long. But then I was concerned it wasn’t hard enough so I threw in a few pushups here and there. Not very scientific.I’d also like to point out that for some people deadlifts are way harder because the bar has a long way to travel.

    Finished with some GHD posture work, which makes 3x this week. I follow directions!

    Wore my new Steinman shorty shorts today. Love em!

  12. Congratulations CFSBK, Queens and Virtuosity ladies!! Excellent showing.

    Nice work to everyone today. I saw some great sprinting without (too much) compromise on form.

  14. Nice kettlebell work just used 12# still need alot of work on new moves felt a bit strange esp with the figure of 8.

    Dead lifts 80lbs and have lovely bruises on my shins to show! squat thrusts as per Margie x5 had 28 sec rest.Form felt good so maybe I will try heavier next time! Great class

  15. felt a twingy pain in my back during kb work and scaled back. it went away after a bit.

    tried wod at 225#/ 9brpes but round 9 my quads said “no mas.” sat out rounds 9, 11, and 13. still a tough workout at 12 rounds.

  16. Great classes today. I think I’ll give this one a shot tomorrow afternoon.

    DMcG should really stop kicking the wife in the shins though.

  18. Went to bed at ten not knowing what time I needed to be back at the sectionals… so arranged to be picked up by Jess at 6:50 (THANK YOU JESS for driving us all out there three days in a row at ridiculous times of day.) I found out in the morning that my heat was not until 2:15. They put the top 30 men and women at the end of the day (there were of course only 34 women by this morning.) It would have been nice to have this info sooner, but oh well. It was a great day overall.

    Today was colder than yesterday. I ended up watching the early mens heats with Jess, Steph and Malcolm. We all had numb toes and were emotionally drained by lunch time.

    WOD 3:30 OHS30 C2B pull-ups30 Power Snatches30 Toes to Bars30 Sumo-DL High Pulls30 squats30 KB swings (1p/1.5p)Mens bars @ 95lbs, Women @ 55lbs

    The first four heats of men barely anyone finished the workout. The C2B pull-ups were a huge barrier. My favorite competitor was a guy named Jason, who was small – maybe 110lbs – and he got through 22 of the snatches!

    Watching so many people fail made me sick to my stomach with nerves. I had to retreat to the athletes room to drink hot water and distract myself.

    The workout proved to be a grip destroyer. Someone recommended that I bail my snatches and SDHP’s every time because it would end up saving me time in the end. I think this was terrific advice. I didn’t follow it immediately but discovered the truth of it after the pull-ups. The toes to bars were quite challenging – mostly because I don’t know how to cycle them. I think I have a better idea of the form to aim for now after watching everyone in the top 10 go.

    Only three girls in my heat finished the workout. I was at 15:39 and one of them was just in front and one just behind me. We were all pacing ourselves off each other, which I think was a big advantage.

    Over all I achieved my goal of doing something that scares me silly and I finished each workout within the time set. I am curious what my body will feel like tomorrow.

    Thank you again Jess and thank you Steph for cheering me up and Malcolm for supporting me through all my nerves and feeding me wonderful things. Oh, and thank you CFSBK community for the wonderful comments, texts etc. that you sent my way this weekend. It helped a lot to have those little messages pop up when I was waiting nervously for my turn.

    Malcolm says I should mention that I came in 14th overall. Yikes regionals.

  20. i unfortunately didn’t get to watch laurel do the last wod today (or any of the ladies for that matter) because i was judging. but she ROCKED IT and i am so proud of her! all our outer-borough women (laurel, brandy, anne, nicole) really brought it this weekend and i was so happy to be there to witness it.

    i’m still kicking myself a little bit that i didn’t compete – just to push myself – but jess and i cheers’d our coffees that we’d be competing next year…i’m holding it to you foxy lady!!

    soooooooooooooooo tired – hitting the sack early!

  22. kettle bell work with margie and fox…Enjoyed this, feel like we have not played with the KB’s for a while

    WOD

    225 deadlifts

    rounds 1 – 5 at 9 burpeesrounds 6 – 15 at 7 burpees

    This was a tough one, burpees as always are pretty humbling.

  23. 165lbs. DL5 burpees except for rounds 10-13 when I did 3–67 total burpees.

    KBs were fun right up until the snatch, when a deep abiding ice-pick pain made me reconsider.

    New pr on Double-Unders during warmup: 12… doubling my previous pr of 6.

  25. Congrats and awesome job Laurel!

    I did the couplet today with 225lbs and 9 burpees each round. I kept the weight still a bit below Rx’d because the last deadlift couplet tweaked my back a bit. I completed all 15 rounds within about 30 seconds each round. Next time I hope to go Rx’d, but will likely be huffing and puffing even more.

  26. I did 275 and 5 burpees. probably could have gone 6 or 7 burpees, sameer and I both were around 22-26s per round throughout.

    I won’t be at CFSBK much for most of april, as I’m going to try a month of serious boxing training and see how it goes. will try to stop by and get in a WOD or two, though :).

  28. Hey everyone.

    Warmup with kettlebells including switches, releases and figure 8s. I only slammed my shin once from going the wrong way. Best way to learn. Thanks for the lesson Chris 🙂

    WOD involved dead lifts x3 and burpees x9 on the minute for 15 minutes

    I scaled down to 155 lbs for my deadlifts and 5 burpees. I definitely aimed too low. I was able to finish the workset in 19 or 20 seconds each time. After 5 rounds Chris suggested I move to 6 burpees. Even that was not enough given that I was still finishing at about 20 seconds. Hrmm, need to push harder.

    Hey Sameer, didn’t get to speak with you last night, hope your new thing is going well.

    ari

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