1-1-1-1-1
(E4/4) L1 5×5 Sets Across/L2 Max Effort
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compare to 4.21.10
Turkish Get-Up
3-2-1-1-1
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compare to 3.1.10
Doug D on the Row/Push Press/Box Jump WOD
Happy Birthday, Jennifer J!
ATTENTION those who are attending the CF Regional Qualifier on May21-23
Asta F has kindly volunteered to try and arrange hotel accommodations if we have a group going – hopefully with a group discount rate. If you are attending (for sure – 100%) please contact her via email at astafivgas(at)gmail.com by May 7th & include any extraneous guests you may be bringing (ie your better half, worse half, Internet date, etc).
Also, if anyone is interested in volunteering as a judge or support staff for the event, please email Margie(at)CrossFitSouthBrooklyn.com.
Check out these highlights from last years Regional Qualifier:
10-9-8-7-6-5-4-3-2-1 Power Clean (155/105), Chest to Bar Pull-Ups, Kettlebell Swings (1.5p/1p)
Row 2000m
stephaniep says
Also regarding the regional affiliate team:
WE NEED WOMEN! AND WE HAVE STRONG WOMEN at CFSBK!!! WHERE ARE YOU??
Avi says
saw amazing improvements yesterday – worked with Jeremy and Shane on dead lifts and went from last weeks 315PR to 405.
warm up:3 rounds10 kb swing – 1p10 push ups
WOD:(135×5 185×3 225×1)275-310-325-345-375-405
worked double unders – got 4 in a row, also a new PR!
Fox says
Nice Avi!
We need to check the log and see if Avi and Paulie have been in at the same time. It just might be Paul in an Avi suit!
ShawnS says
Damn Avi!
I told you last week the reps were coming up real easy.
90 lb jump on the PR Beast Mode.
Snip says
I know! We can have an Avi vs Paulie deadlift match, followed by a Steph vs Steph paleo cookie challenge. (May the best batch win!) Then Samir and Sameer will fight to the death. There can only be one!!
Samir Chopra says
Ah, so that’s what happened to those two missing 45-pounders. Avi had them for lunch.
Avi says
Thanks all!!
I was wondering if anyone has seen this yet. Pretty impressive: http://www.youtube.com/watch?v=OsPdWv-5XDk&feature=player_embedded
Jim says
That’s a very, very, impressive deadlift nice work! I’ll have to tell my wife to stop showing up in a Jimmy suit on deadlift days.
Jess says
Gotta follow-up on Steph P.’s comment above. As a reminder, Steph cannot participate on Sunday the weekend of the Regionals. As it stands now, there will be an affiliate WOD Friday, Saturday and Sunday. Now since the team needs a minimum of 2 females to compete, then I assume we would have to forfeit when Sunday’s WOD comes around. Now, I’m sure that the experience of Friday and Saturday alone will be completely awesome…but I’m not about starting something that we cannot finish. Also, while I’d love to support the other athletes competing, I really don’t want to make the trip to Albany unnecessarily.
So…will any CFSBK lady step up?
Charlotte says
DAMN Avi! Nice work.
Fun working on bench w/ Margie yesterday at the 7pm semi-open gym. (Sorry, all for the burpees!)
WU: 45×5, 65×4, 95×3, 115x1125x3x5Last rep was tough after the first couple of sets, but it felt good.
Then, crazy accessory WOD devised by Margie and Dave:3 Rounds-Sled drag across the gym floor (from the edge of the mats to the door) with 2-pood KB in the sled-10 eye-height swings with 2-pood KB-Sled drag back (put the bell back in the sled)-10 40# sandbag power cleans.
Did this untimed, around 8 mins. All swings unbroken, which I was proud of. All cleans NOT unbroken, which I think was kind of lame. But I learned a lot about the correct use of my hips in the clean thanks to the sandbag–Margie is a genius.
Now, as for the affiliate team thing. (Apologies in advance for public angsting.) I’ve thought a lot about this and even quasi-promised to some of you that I would try out. But here is my deal: I don’t want to put Linus through a weekend in Albany. I’d really like to contribute to the team, and I hope to compete next year. But three days of workouts and motel living and bad food etc. is just not something I want to put my breastfeeding self and Mr. L through. I guess my crazy crossfit mama persona draws the line here. I’m sorry!
ShawnS says
Jess,
Maybe post that on the Facebook page too?
gabrus says
Bench 1rm285Alas, 300 you escape my clutches yet again.
McG was rocking some serious Dad strength today, grats brother.
Margie says
First off – Avi, that was truly exciting!
Second, Charlotte – great fun to watch you bust a move on that WOD. I may try it tonight.
Really enjoyed working with everyone at 7pm last night. An unusual mix of folks that was quite delightful.
Finally – regarding the Qualifiers: I am working with David on organizing and coordinating the judges/volunteers, which precludes me from participating. Otherwise, I would have thrown in my hat. I encourage anyone who is mildly curious to dive in. At the end of the day, this is about doing something as a community, while challenging yourself in the process. Time to bring out your inner competitor, ladies!
.DMG says
good times at noon today with coach d.o.
WUfoam roll, lacross ball goodness.dromsmedicine ball throws
BPv good lifting with gabrus, missed you brother.(45×5, 135×5, 185×3, 225×1)260 285 300PR 310PR
TGU3x 1pd2x 1.5pd1x 2pdforgot to do the other singles.
CDKB tossing variations. good times.
AJtheTrainer says
Worksets225 X 1245 X 1255- Fail245 X 1205 X 5205 X 5
I need to work on my bar path. I think I need to bring the bar down lower on my chest.
katie says
Bench (1): (45×5, 75×5, 95×3, 115×1)125, 135, 145, 150F, 150F, 135x2my old PR is 155 but that was a year ago and I haven’t benched at all since, so I’m happy with this showing. 150 is totally within reach.
TGU– 25×3, 30×2, 35×1, 40×1, 45(bar)x1x2
Scott says
Bench Press 5×1225, 240, 250, 255, 260(F)
I was close on the 260 but brought the weight down to high on my chest which made for an awkward press (where I almost hit the rack).
Turkish Get-ups1 poodx3, 20 kg x2, 1.5 poodx1x3I stink at these and need to work more on keeping my arm straight through out.
Joe says
Bench:Warm-up: 45×6 95×5 135×5 165x1Work: 180 190 200 205(F) 195Came in with dreams of a 200lbs bench and I got there, so success.
Turkish Get Ups25lbs dumbbell 3/sidelarge sledge hammer 2/side45lb bar 1/side65lb bar 1/side (f)
JMD says
bench press sets of 3: 115, 117, 117, 117, 117Fail.
low bar back squat 145 five sets of three
Deb says
Bench Press(45×5,55×5,60×3,62×2) 70x3x5
Weight was easy. Felt good. Looking forward to bumping this up next time around.
As much as I looooooooove competing and competition, I will be on the west coast. Honestly not sure I can even do those rx’d weights. I’ll be cheering from afar.
Laurel says
Bench Press:(45×5, 75×5, 95×3, 115×1)125×1, 135×1, 145F, 145F, 140×1 PR!
Last week I failed in my 125lbx5x5 sets (4th set, 4th rep and 5th set 4th rep) so I thought it was time to look in on my 1 rep max. Very happy with this. I wish 145 had gone up, I hit this sticking point and couldn’t get through it plus was using a super wide grip (thanks Katie and Fox for pointing that out) for some reason.
Turkish get-up: 20×3/side, 25×2/side, 22lb bar/side, 45lb bar/side, 45lb bar/side. These are so challenging. Fox’s demonstration was utterly impressive – 45lb barbell looked like nothing.
Accessory work: 20 minute row 16s/m, average split was around 2:42… my heart rate afterwards was lower. I think this is getting a little easier. HURRAY!
David Mak says
Bench – 65×5,115×5, 135×5, 155×5, 165×3, 160x5First exposure to bench in a while.Turkish get ups, yeah… another thing that showcases the lack of flexibility in my shoulder girdle!
Malcolm says
Bench Press was pretty messed up for me today.
45×5, 95×5, 135×3, 165×1. Work 180, 190F, 190F, 185F, 165×1, 165×2.
Very strange my old PR was 190 from December. I was not feeling like I could get tension through my legs. Odd feeling.
Turkish getups are always fun. 25 x 3. 40×2. 45lb bar x1, 65lb bar x1, 75lb bar F.
Continued doing accessory work for a while at the gym. Suspect I will be pretty sore tomorrow.
Jess says
Warmup:-Softball scrimmage! Hooray I got my first hit, but boo for straining my quad again while running to first.-Foam roll and torture ball on the quad once at cfsbk.
Bench with Fantastic Mr. Fox:(45×5, 65×5, 85×3)work: 95x5x3, 95×4, 95×5-This felt hard but good. Only missed that last rep during the 4th round.
I forgot about the Turkish getups as accessory work, but I’ll definitely make them up soon.
Fox says
Bench195x5x5
200×20 rep squat with Ryan. This is FUN. We’ll try it at 205 next week.
Liese says
First time bench with Miss Eve22x5,32×5,42×5,52×5
First exposure turkish getups with 10lb dbfelt rather strange
Foam rollgood class
ShawnS says
Got to CFSBK for the 5PM (I love when that happens).
Bench Press–OH THE AGONY.Warm up 45,65, 95, 135, 155Work 165×5, 165×5, 165×5, 165×5 165×4…yes I said it 165×4! I couldnt get the last rep up on the last set…cmon!
Its disappointing to finish a cycle with an unsuccessful rep. The positives I can take away is that this is a new PR by far. Matter of fact I dont think I have ever benched 165 for 1 rep before. I had a 15# jump in the 5 weeks of the cycle. Evenetually Im going to do a strength cycle–so I like where I will be starting with this.
Played around with Getups at 12kg then 16kg.
Then just hung around and watched folks work out while practicing some kipping pull ups.
I think I got this kipping thing now. I was focusing on getting a really good hip drive on the kip. In the past, I realized that I was just kipping with a big range of motion from my shoulder–and not really driving my hips. That made all the difference.
Avi says
Great workout yesterday w/Malcom and Joe!
Bench – max(45×6 95×5 135×3 165×1)180-190-200-205-210pr
Definitely try to go higher next time.
Turkish Get Up:First time doing it -3 w/15lb dumbbell2 w/25lb dumbbell1 w/22lb bar1 w/45lb bar (fail – and I think I almost killed David in the process)