CrossFit South Brooklyn

Established 2007

Power Clean

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3-3-3-3-3
(E1/4) L1 Sets Across/L2 Max Effort

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Inverted Ladder for time of:
10-1 Reps of Box Jumps, 24"/20"
1-10 Reps of Burpees

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Assistance Work
Hip Extensions 3×5 (DIY)

Deb and Nick
Deb and Nick at the CRASH B's

Comments

  2. Power Clean: 3-3-3-3-3

    45x3x2, 65×3. 95×3, 115×3, 125x3x5

    these felt pretty good. lower weights helped me work on technique a little better.

    Press: 5-5-5-5-5

    45x5x2, 65×5, 85x5x5

    havent pressed in like a month so i went “light” but to be honest these felt heavy dammit. felt good overall, i need to get back in a regular routine before i get weaker.

  3. Warm-Up4 Minute RowLots of stretching and Foam Rolling

    Power Clean(95x3x2, 135×3, 155×1)165x3x5

    Going to 175 next week. I would be very happy to finish this cycle in the mid 180’s or low 190’s.

    Box Jump/Burpee Inverted Ladder4:38 as Rx’d

    Kept a steady pace throughout. Tried not to rest between movements and do everything unbroken. Sets 9 and 10 of Burpees were a sprint.

    Owie.

  4. WUfoam roll5 min row 16s/m

    power clean prepFSQ 5x2MHMC 5x2MTPC 3×2

    POWER CLEAN(45×5, 75×3, 95×3 125×3)135x3x5

    BJ/BP5:35 Rx’d calf was getting really tight, so had to switch to step ups. this is a good one.

    PNF FSQ work. thanks chris fox.

    hip ext. 3×525 30 35 35 45

    CDfoam roll, teeny ball work.

    a fine monday noon class.

  6. Always love getting to come to the 12:00 oclock class.

    Practiced full squat cleans and jerks for about an hour: 53xlots,83×2,103xlots,113x3x2

    Kept the weight light so I could focus on technique, still have a lot to learn. Split jerk is hard for me, my back foot wants to point out away from my body instead of in, so is unstable.

    Felt terrible in the middle of the cleans, nausea and stomach ache. Stopped for a few minutes and eventually felt a little better. Not sure what the problem was.

    WOD: 7:22 as Rx’d. Thanks David McG for counting me through it.

  7. Did some foam and lacrosse ball rolling for about 30 minutes pre-class.

    Then 165x3x5. Did this with Charmel which was really fun.

    The other WOD was pretty brutal. Did it as Rx’d in 6:57 and then was coughing for about half an hour after.

    Also did 5, 10 and 15 on the GHD Hip extensions.

  8. Lots of cleans for me recently, but I like it…finally getting a bit un-funked up with my technique. 155x3x3 then 165x3x2, a bit all over the place but I got through it.

    5:56 RX on the WOD, fun stuff.

    Fox, I think i got my return on the row squared away before class, but my pull is still funky. Back to the drawing board.

  10. cleans: 95×3, 115x3x2, 125x3x2There were a bunch of warm ups prior to this that I didn’t record. Interesting movement, I think I like it.

    Box Jump/Burpee WOD 7:58 RX

    GHD hip extensions – 30lb 3×5

  11. Warmup:-3min row at 16s/m-barbell drills: fs, mhmc, mhpc all at 45lbs.

    Power clean:(65×5, 75x3x2)work: 85x3x5

    Bj/burpee ladder wod – 7:30-I really enjoyed this. Had a hard time counting and had to refer to the whiteboard at least 5 times. I still think I did the 6 bj/5 burpee round twice. Would love to do this again with someone else keeping count.

    Asst. Work:-hip extensions: 3×5 (10lbs, 15lbs, 20lbs)-foam roll goodness

  12. Power cleaning with the impressive Avi as partner.

    WU: (drills at 45 with David), 65×5, 85×5, 95×5

    Work: 115x3x5 – I remember David saying in Foundations that this lift needed 2000 reps to get it right. I haven’t done 2000 reps yet.

    BoxJumps at 24″ – subbed squat thrusts(ers?) for burpees on account of shite shoulder: 6.36

  13. Some individual rowing instruction from Coach Nick which was great! Worked on a few things but mostly the paradox of more output from a more relaxed stroke.

    cleans 125x3x5 front squatting each rep.

    BJ/Burpee wod in 7:10

    a vinyassa yoga class

  15. Fun noon class–nice crowd! This is still an alien movement to me, thanks to Margie, Shane, Laurel and Fox for trying to coach me through it (yes I am that much of a disaster that 4 coaches could not solve my problems). Ultimately I think my brain just rebels at the idea of dragging a big heavy bar across my thighs. Why would you want to keep that shit so close?

    Moved slowly b/c Laurel and I were sharing a bar, so ended up doing just 3 work sets @ 105. Lots to learn here.

    Box jump/burpees: 7:36 as Rx’d. Feeling like I’m getting some cardio fitness back at last.

  16. w/u:run around the blockjump rope workclean drills at 45lbs

    wod: Cleans(65×3, 85×3, 95×3)115x3x5

    The weight felt light – but it was good to work on form.

    Followed by ladder hell: 10:16 rx’d

    Alaways fun working with Samir!!

  17. Cleans: 85x3x2, 90x3x2, 85x3x1

    The 85s felt so solid! 90s not so much, amazing what a 5 pound difference makes.

    BJ/Burpee ladder: subbed 16″ box jumps, stepping down on most – 8:18.

  18. W/U:

    Foam RolledRun around the Block

    Cleans(from Mid Hang)105 x 3 x 5 – weight like squats on saturday was fine just working on form.

    Box Jump / Burpee Inverted Ladder:

    7:59

  19. 135 x 3 x 5!I just hit Novice!

    Felt pretty good on these today –am looking forward to next week.

    I kind of just did 1 long set. I would pull after about 5-20 seconds of rest. Got all 15 reps with 1 fail at rep 13 or sow.

    Finished the Burpee Box Jump WOD 24″ @ 6:42. Not bad. Burpees at the end sucked.

  21. rowed 10x250m w/ :90 rest

    52.351.654.354.955.455.757.256.356.754.8

    was going to do 3min rest but after first round thought that was too high. went with 90sec and became tough towards the end. glad i did this – has been awhile since i did short pieces like this.

    did a few sets of 3 power cleans – worked up to 113×3.

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