CrossFit South Brooklyn

Established 2007

Back Off Week: Day 4/4

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Turkish Get-up
3-3-2-2-1-1-1

*More experienced athletes will work toward a 1RM.  Athletes are encouraged to experiment with a variety of implements (ex. KBs, DBs, Barbells, Sandbags, Sledgehammers)

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compare to 4.28.10

Accessory Work
Muscle-Up Progressions & Practice


He's going the distance. He's going for speed.

The Turkish Get-Up Sit-up, Jeff Martone Crossfit.com
The Turkish Get-up Part 2: Get-up Harder, Jeff Martone Crossfit.com
The Turkish Get-up Part 3: Revenge of the Get-up, Jeff Martone Crossfit.com
The Turkish Get-up Part 4: Get-up in the Hood, Warwick Davis Crossfit.com

Comments

  1. repost;

    Hi Everyone!!!

    I’m back from a very long day at the hospital and a successful surgery. Turns out my clavicle was broken in 2 places with one floating segment which was slowly cutting a tendon. Pretty much it was an old fashion shit show in there. doc said if I didn’t get surgery i would never lift a weight with my left arm again.

    So now I’ve got a metal plate wrapping around my clavicle and several pins holding it in. It already feels better in a very general sense, i don’t feel like theres broken glass in my shoulder anymore and getting up from laying down isn’t an anxiety causing experience anymore. I’m conservatively dosing pain killers (percocets) and have a follow up appointment on thursday. I’m actually feeling better than expected but that just might be the residual morphine and percocets. One interesting note is that the tip of my left middle finger feels like it’s in freezing water all the time. I think a nerve got impinged in the procedure, we’ll see what happens.

    I’m really excited to start working again soon. I was overjoyed by spending Wed evening at the gym and seeing everyone’s smiling faces.

    here is a photo of the before:

    http://farm5.static.flickr.com/4032/4691704199_b2d39ddd9a_b.jpg

  3. Hey David. Thanks for the update.

    Very glad you are recovering and look forward to seeing you at the gym.

    It’s frustrating being hurt, but even my old bod is getting better, so you’ll be good to go in no time.

  4. Has anyone else been following the lead up to the CF Games? Ever since the NEQ I’ve been watching all the regional videos and athlete profiles. The level of athlete competing in Carson this year is going to be really outstanding. I also really like how humble all the athletes are.

    This morning for breakfast I had:Raw brussels sprouts3 eggs, over easywater with chlorophyll3 Fish Oil Capsules

    I also experienced a 36 hour fast while at the hospital. I don’t recommend it.

  6. Glad you’re on the road to recovery, David. See you soon!

    Fun with Turkish Getups: 25×3, 25×3, 35×3, 1 poodx2x2, 1.5 pood x1f, x1f, x1

    Very interesting movement, the balancing aspect requires a different kind of focus, the whole thing was surprisingly fatiguing.

  7. hooray David is recovering.

    today i had fun with muscle ups. was anxious that i may have lost my muscle ups, what with being a working man and all now, but although my first attempts failed, later attempts were successes. No strict still though.

    turkish getups were fun. Liked using the barbell, that scores more points on the awesomeness factor.

    3-3-2-2-1

    20/2533-lb barbell42-lb barbell(2 for right, 1 for left)

    then attempted a 52-lb barbell for a single, got about two inches away from completion and i almost lost the barbell, so my left arm shot up to stabilize. so that counts as a foul.

  9. holy shit coach! you really did a number on that clavicle. speedy recovery. see you soon.

    good times with coach shane at the busy 8am.

    WU3min row 25s/mdromsscap push ups

    muscle up progressions were fun. very much looking forward to more exposures.

    Turkish Getups1pdx340lbx345lbx31.5pdx222pdx145lb bbx1blue kb upside downx1 managed the right, the left very close..damn

    tried butterfly pullups…needs a lot more practice. a lot.

  10. David,Heal well, very weird not seeing you every time I come in. Have you tried shaved raw brussle sprouts with some sesame oil, salt and pepper? It’s great (don’t know if sesame oil is paleo, though).

  11. Big fun at the 8am class. Thanks Shane!Loved the muscle up practice. This is something I REALLY want to get!!!TGU 3-3-3 using 15# KB 2-2 using 20#DB and 1-1-1 using 12kg. KB. The last ones weren’t pretty, but improved with each rep.Followed with some goofing on the bars.Hoping to do more of the gymnasticky stuff in the future!David, that’s one for the books there! Glad you are on the mend.

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