CrossFit South Brooklyn

Established 2007

Back Off Week: Day 1/4

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Stroke-Rate Pyramid
3 min. at 18-20 S/M
2 min. at 24-26 S/M
1 min. at 28-32 S/M
2 min. at 24-26 S/M
3 min. at 18-20 S/M

*Full pressure for 11 min. – The intention of this workout is to feel what full pressure feels like at
the different ratings. As you come back down in stroke rate for the
last 5 min., be sure to mirror the same splits you had for the first 5
min.
Remember: This is full pressure for 11 min., so pace yourself accordingly.

Post stroke ratings and total meters to comments.


Free-standing Handstand Practice

Thus begins back-off week.  Programming will be focused on increased skill and technique work as well as an increased emphasis on mobility and recovery.  In case you missed it, here is the original write-up on back-off weeks.  Our regularly scheduled programming will resume on Saturday.


Smile, it's your birthday!

Happy Birthday Steph W!


Comments

  1. happy birthday snipper! you have the best name in the world, and i hope you have the best day too!

    rowing pyramid

    2530 total meters

    not too awful, but the 2nd 24-26 stroke rating period was the worst after coming off the 1min @ 28-32

    did some handstand practice and actually got a few decent free standing handstands and helping to cure my fear of head on concrete slowly but surely

    handstand pushup practice w/ green&blue band combo, 3×5

    BEAUTIFUL day!

  2. Hey Everyone,

    I know many of you are Paleo this month, but if you’re free on tomorrow’s REST DAY–I’m hosting an event in the neighborhood to raise funds for some of my students to travel abroad. Info below:

    Please join us to raise funds for our international travelers on Tuesday June 8th at BAR SEPIA (234 Underhill Ave between Eastern Parkway and Lincoln Place) from 6:00 pm – 9:30 pm.

    $20 Cover Charge (all funds go directly to student trip costs)

    Join us for drink specials, RAFFLES, and the good feeling you get from supporting an amazing opportunity for five wonderful young people! This year students will be traveling to Mexico, Morocco, South Korea and Chile. Please support this amazing opportunity for young people!

    If you can’t attend but would like to make a tax deductible donation, you can donate online at http://www.firstgiving.com/hsgctravel2010

    Best,Tene

  3. Happy birthday, Snipple!

    Nice work with the HSPU’s Stephanie P!

    And David O – hope you’re taking it easy. Oh, and don’t forget to book the follow-up appointment!

  4. This was a fun one at noon w/ Mr. Fox. Loved the handstand practice.

    Rowing pyramid: I found the last 3′ to be the hardest, settling down to 18spm at full pressure was tough. Rowed 2634 meters, average split 2:05.

  6. a very fine noon class with fox and co.

    WUrow18-20s/m for 1 min24-26s/m for 1min18-20s/m for 1 mindroms, stretching etc

    FREE-STANDING HANDSTAND PRACTICEvery good. practice practice

    STROKE RATE PYRAMIDrowed 2964m avg split 1:51 avg s/m 24

    i think i could have pushed it a little more.was scared shitless when i saw it on the blog, but really liked it. kudos coach nick.

  7. David, You’re too injured to order Books? Only 9 days left in mine.

    Happy B-Day Snip! 16 is a special time for a girl.

  8. SNIP! (ahem) I mean Stephanie – have a happy birthday.

    Great class with Nick this morning. I got so many awesome pointers on my rowing that I want to do this ladder again. I feel like I’ve been leaving a lot of meters on the table due to inefficiency. Thanks Nick!

  9. Warmup:Shoulder specific workHamstring PNF10 OHS with PVC10 OHS @45lbs10 OHS @75lbs

    Workout 1:21-15-9 OHS@75lbs and Burpees5:56Kept it light to do it all of the OHS unbroken.

    Then60 seconds tuck holds30 good mornings at 45lbs60 sit-ups

    10 minutes of DIY handstands, managed to hold a few for more than a few seconds.

    Pyramid rowing: 2695mWas the odd man out and did this solo while Nick coached me through it. He pushed me hard and gave me excellent cues to improve my stroke. Those changes made such a difference, the times dropped by 6 seconds or more and felt as though less effort was exerted.

    Thanks so much Nick!

    And props to Malcolm for going solo against Grace tonight, nice work!

  10. Dan and Malcolm – animals, both of you! Great job.

    Happy B-day Snip!

    David O – I hope you’ve found something constructive to occupy your mind as you’re recovering. Feel better!

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