5-5-5-5-5
(E1/4) L1 Sets Across/L2 Max Effort
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compare to 6.8.09
As Many Rounds as Possible in 12 Minutes of:
300m Row
30 Unanchored Sit-Ups
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Ryan P
There is still time to try out for the CrossFit South Brooklyn Affiliate Team. We would especially love to see more women trying out! If you're interested please email David(At)CrossFitSouthBrooklyn.com.
Great work to all the athletes who have already gone through the three workouts. We'll post updated results at the end of the week.
Registration is now open for our South Brooklyn Kids program!
Interested in getting stronger? Check out Coach Jeremy's Strength Intensive program. Slots are going fast for the upcoming cycles. Get on it!
Can you spot the SBK'ers in this video from the New York/New Jersey Sectional?
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The Munduruku Tribe, a case study in how we process numbers
Bad ass pick of Ryan, he looks like he’s about to crush a skull in some post-apocalyptic movie!
WHAT A CRAZY PICTURE! He looks so different, too……..
Bench press at noon with McGrath and Luisa. Went for sets across for this first exposure:
(45×5, 75×5, 95×5) 115x5x5
Felt good, a little tough getting the last rep up on each set but not impossible. I did 125×5 for 3 sets in Starting Strength, failed on the last rep–would like to hit a 135# 1RM this cycle. There, I said it.
Row/situp metcon: 4 rounds plus 1 row and 12 situps. This was fun. Now I am tired.
good noon class with charlotte, luisa and d.o.
WU1000m easy rowsamson stretchcompass plank ( i think that’s what they’re called)
BP(45×5, 95×5, 135×5, 185×5)225x5x5
been a long time since bench. first set was a little wonky, but the rest felt solid.
AMRAP row/su in 12mins5 rounds.this one’s a goody!
I love group class!
Bench 5-5-5-5-5205215225235245
AMRAP4 rounds and 75m
Bench pressing with Shawn:
WU: 95×5, 115×5, 135×5
Work: 155×4, 145×5, 150×4, 145×5, 145×5
AMRAP: 4 rounds plus 60 m (many disasters getting out of rower! And situps felt very hard)
I just can’t do it alone anymore. I was going to do this at my gym today but I just couldn’t get myself under the bar. I am spoiled by CrossFit South Brooklyn.
Bench pressing: Started out with Shawn and Samir, (sorry to run away!) and ended up lifting with Malcolm partway through my warm-up sets. Didn’t think about my bar math well warm-up looked like this: 45×6, 75×5 and then I ended up at 115 which was at least five pounds past where I intended to do my workset. It went up okay, so I stayed there.
115x5x5
WOD: 4 rounds + row. Stepped off the rower right at 12 minutes. Went much better than expected. Splits were something like 1:56, 1:59, 2:02, 2:06, 2:06. I actually think I could have pushed them a bit lower. Amazingly didn’t get horribly nauseated – thought about keeping my head steady and breathing (thanks Nick!)
Nice to see Caitlin in her first group class today!
JessB – show me that pull-up next time!!
bench press 5×5: 100lbs
row/situps: 5 rounds and sixty or so meters
3 rounds of 400 meter run, 30 box jumps, 40 double unders: 11:34
Bench Press 135x5x2, 145x5x2
Then made up Monday’s dead lift wod:315x3x5
Then the couplet: 16 situps shy of 4 rounds.
Situps were slow, but when I started CF I couldn’t do a single situp without Shane standing on my feet, so doing 104 unanchored ones felt pretty good. Thanks to Brian and everyone who stuck around to cheer me on.
Bench pressw/up (45×5, 22×5, 32×5, 37×4)Work 42x5x5
Couplet: 4 rounds + 233 m
BenchWU: 45×5, 75×5, 95×5, 115×5, 135×5,Work: 155x5x5Pleasantly surprised I was able to get this all. Last week before I left Bodyweight was about 152 so this wouldve been bodyweight then. Have some waterweight from Carb Binge at end of Vacation so I weight in at about 158 today.
Rowing + Sit up WOD.4 rds + 270m
Wanted to get to 5 rounds but slowed down too much on situps.
Still need to find time to make up OHS and Deadlift Exposure 1
at an empty Anytime Fitness in Pierre, SD…5×5 squat at 155#5×5 bench at 95#increasing box jumps every :30 WOD–made it to 12 rounds
i’m trying to be a little conservative and work back up slowly. no fun but probably better in the long run. see you guys next week.
Bench Press 5x5Warm up: 45×5 75×5 95x5Work 135x5x5
There’s some room on the upside here, I just wanted to bench wheels and see how it felt. Will be an interesting four exposures.
Accessory:5 rounds plus some rowing. I honestly didn’t see the number on the erg before I started pulling, if pressed I would guess I got about 75 meters in. Rows were in the vicinity of 1:50.
Bench press.
Warm up: 45, 95, 135 all by 5.
Work: 145×5, 150×5, 155×5, 160×5, 165×3. I think I have the 165×5 in me if I am fresher the next time I attempt it.
Row sit up wod. 4 Rounds plus 1 row and 0 situps.
I really need to get faster at situps. I am slow and they wear me out.
Rows started out in the 1:45 range and ended in the 1:57 range. None were slower than 2.
Bench press – #135 sets accrossGood to lift with Bjorn.
WOD – 4 rounds + Row + 10 sit ups.Was chasing Matt the whole time. Kept thinking that I would catch him on the rower but he was too fast. Damn you Matt! (fist shaking).Good fun!
post workout on Cortelyou road picking up dinner and heard “Hey Crossfitter!” Turned around and there was Caitlin getting off the train. She is going to fit right in with us. Welcome to group class!
Bench Press
WU: 45x5x2, 55x5Work: 60x5x5
It’ll be interesting to see where I end up with this. Like Joe, it was good just to get the feel of the press on this first exposure.
Row/Sit-up WOD: 4 rounds + 150m
Warmup:-foam roll-run around block
Bench Press:(45×5, 55×5, 65×5, 75×5)work: 85x5x5
This is only the 2nd time I’ve benched at sbk and I wasn’t sure what to aim for. This weight felt like a good start to this cycle.
AMRAP in 12 mins of: 300m row/30 situps-4 rounds plus 215m row.
Row felt good but I’m not very good at pushing myself on the situps.
**Awesome job on the pullup Jess B!
1st time benching.65x585x5105x5125x4105x5115x5x2
AMRAP4 rounds + 300m… kudos to John for some crazy shit: following this workout with 3 rounds of 400m run, 30 24″ box jumps, and 40 double-unders in 11:34! Ass kicked, names TAKEN!.
Whoops, I apparently forgot to post my results:
125x5x1, 120x5x4. The first set was just a little too much for 5 sets across.
Couplet: five rounds even. Definitely went faster with Brian chasing me and knowing Joe hit 5 rounds. It felt good; the first time I’ve really attacked the rowing portion of a metcon in a long time.