CrossFit South Brooklyn

Established 2007

WOD 7.22.10

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3 Rounds of:
4 Tabata Intervals: Dumbbell Push Press
4 Tabata Intervals: Box Jump
4 Tabata Intervals: Kettlebell Swing
Rest 1 Minute

1 Tabata Interval = :20 Work / :10 Rest

Post total reps per movement and Rx to comments.

Skill Work
Split
Jerk landing drills

BS

Becca S gets strong at the CFSBK Annex, Quist Industries

Rebecca S, Paulie S, Ryan P, Josh M, Christian F, Jeremy F, Katie M, Juliana A, Jess F, Sameer P, Dan R and Margie L have all registered for this weekend's Strongman/woman competition at CrossFit Virtuosity. The events are as follows:

Turkish Delight: Each athlete attempts five one-armed Turkish Get-Ups (up only): one at each of the listed weights.
Women: 22#, 42#, 52#, 65#, 75#
Men: 65#, 75#, 85#, 95#, 105#

Atlas Stone Hoist: Each athlete must hoist three stones over a barrier. Score is total time taken to complete all three hoists. 1 minute cap.
Women: 38″ barrier; 72#, 95#, 116#
Men: 49″ barrier; 95#, 135#, 175#

Press-Off: Max reps keg shoulder-to-overhead in 30 seconds (100#/50#.)

Drag Race: 80′ sled drag (160#/100#) for time.

Interested? Sign up here!

Comments

  1. Took my first ever morning class today. I don’t think I can properly evaluate the results until later today.

    PP (15#) 56 + 58 + 54 = 168BJ (20″) 31 + 32 + 30 = 93KB (16kg) 47 + 45 + 46 = 138grand total = 399

  3. To scale this workout up, consider increasing your weight/height for each round. Strategize by deciding the heaviest your final round should be at, and then work backwards. Of course the goal is to maintain reps even as you increase weight/height.

  4. I just registered for team captain for SBK earlier this morning!

    I was going to announce FGB tomorrow. spoiler alert!

    SBK is going to raise some legit funds.

  5. A rare 7am class for me this morning.

    Warmup:-4:00 row at 20s/m. :30 easy (2:20 split), :30 hard (2:05 split)-Practice with Split Jerk landing.

    Tabata WOD:-PP (20#): 53 + 43+ 45 = 141-BJ (20″): 38 + 37 + 36 = 111-KB (1pd): 41 + 36 + 29 = 106Total = 358

    This looked so much easier on the whiteboard. And, I thought with the morning class it might be cooler…nope. Still hot as hell. Thanks David for the tips on cycling box jumps. It definitely helped me get more in, although I need to practice this more.

    Oh, and I already “liked” the FGB5 page on facebook a couple of days ago, slackers. 😉 Was waiting to see when our team would be set up to register…

  6. I was really craving some self inflicted pain yesterday so i tried the following workout:

    As many rounds as possible in 20 minutes of:80′ Prowler Push, +70lbs35 Double Unders

    I got 8 rounds even. It was pretty miserable in a great way. The prowler is a slow, deep fatigue that saps the life out of you and the doubles were a sprint that jacked up my heart rate. A great combination, highly recommended!

  7. I’ve been frustrated with my double unders, so I’ve been looking on the internet for some training or at least a visual to help me. In general, I’ve been trying to watch videos of each movement the day of the WOD, and I’ve felt that it’s really improved my form to have a perfect mental image going in.

    Anyway, here’s my mental image for double unders. Looking forward to pulling this off today (maybe tomorrow).

    http://www.youtube.com/watch?v=hXovowbMsLE

  12. Funny thing, Oso. I today felt like inflicting some unnecessary pain unto myself. Did this all by my lonesome after an afternoon client. It doesn’t exactly fit in with the 5/3/1 program, but what the hay…It’s all CrossFit anyway 😉

    PP 25# – 63, 39, 47 = 149BJ 24″ – 37, 34, 34 = 106KB 1.5 – 40, 39, 40 = 119Swings done American style. It’s been a while since I’ve gone overhead with a KB swing.

    Pure Pain Grand Total = 374

  13. Wow thats an awesome blog Charlotte, Nick, and Linus.

    Not gonna be able to make it in today. Going to try to do this from home by jumping onto the…hmmmm maybe the arm of the couch.

  15. Nice work Jess!

    Push press @ 20# = 55 + 40 + 35 = 130Box jump @ 20″= 35 + 33 + 32 = 100KB @ 1pd, American= 40 + 39 + 37 = 116total = 346

    My push press form fell apart–became a muted hip-y mess. Don’t know what that’s about. But I really liked this in an awful sort of way.

  16. Did much somewhat poorer on this than I expected. My body feels beat up.And I forgot to write down my scores in my book. So as best as I can remember:Push Press @ 30# – 109KB @ 1.5 pood – 104BJ @ 24″ – 98

    My body hurts (but in a good way!).

  17. Posting late!

    This was totally brutal

    PP @ 15# – 63, 55, 40 – 158BJ @ 20″ – 40, 33, 28 – 101KB @ 16kg – 42, 28, 36 – 106Total Pain = 365

    some of those per round numbers might be a bit off for BJ and KB b/c I forgot to record my scores right away. but totals are all correct. kb swings were not overhead.

    totally gassed myself on that very first round of PP. ouch.

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