CrossFit South Brooklyn

Established 2007

“Diane”

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21-15-9 Reps for time of:
Deadlift 225/155
Handstand Push-Ups

If you don't have handstand push-ups, you can either scale to partial range of motion or Dumbbell Press using 40% of your bodyweight.  Our upcoming cycle will feature handstand push-ups as the upper body movement.  Today's WOD is a pretest.

Post time and Rx to comments.
compare to 8.17.08

"Diane" with Annie and Pat
"Dizzy Diane" with Gillian Mounsey at CrossFit South Brooklyn

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Claire M, Jess F and Jenn B, our FGB Female Champs

This weekend our good friend, Chip Conrad comes to CFSBK for his Brutal Recess seminar.  There's still time to sign up if you're interested.  In the meanwhile, you can also read this article by Chip on the Definition of Strength

Sign up for Brutal Recess at CFSBK here!

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Don't forget that we're having a kipping pull-up  tutorial tonight! Still time to RSVP

Kipping Pull-up Tutorial
Are you struggling with kipping pull-ups?  Want to break the movment down into its component parts and rebuild it from scratch?  We're offering a free kipping pull-up 101 class next Monday.  This is for folks who have a few strict overhand pull-ups but can't seem to get their kipping pull-ups dialed in.

Requirements: 3 Overhand strict pull-ups
Slots available: 6 (first come first serve)
Cost: Free
When: Monday, Sept 27th 8pm-8:30pm
Only available to SBK members

Comments

  1. Sweet! Handstands are something that I’m always afraid to work on. Not sure if I’m afraid of falling, or of looking like an idiot. Either way, I’m psyched to get some work in on this one!

  3. Great to be back in the gym, especially for Ladies Lunch (plus Josh) with Coach Fox. Fun times with handstands–I am super excited for more of these this cycle.

    Diane: 8:53 scaled to 165# DL and 30# DB press (just shy of 40% BW).

  6. Warmup:-Lower body mobility work-4min row-a few handstands, then just a few partner-assisted HSPU.

    Diane:7:56 with 155#DL and 25# Strict DB Press.-I’m so weak at strict presses. Clearly, something I should be working on more consistently.

    Can’t wait to do some band-assisted HSPU work in the next cycle!

  7. Strength Cycle Day 16

    Back SquatWarmup: 45×5 95×5 135×5 185x5Work: 210x5x3 (PR)

    Bench PressWarmup: 45×5 95×5 135x5Work: 170x5x3 (PR)

    DeadliftWarmup: 155×5 225x5Work: 265×5 (PR)

    Also set a speed PR, knocked out the whole workout in about 40 minutes. Yikes.

  9. Strength Cycle A, week 6 (day 16)

    After over a year of being dormant, a chronic plantar fasciitis issue came up mid-workout tonight. No idea why. Un-fun.

    Nevertheless, two PR’s.

    Back squat:

    w/u at 45×5, 75×5, 95×5, 115×3, 125×3, 135×1, 142.5x3x5 (PR)

    Bench press:

    random w/u. Work: 77.5x3x5 (PR)

    Deadlift:

    failed at 150, even though my 1-RM is 165. I wouldn’t load my foot, which explains why I couldn’t lift the weight.

    Notable PWO experience: schooling another patron at Black Mountain, where I stopped on the way home. Said patron didn’t understand the difference between GLUCOSE and GLUTEN.

    Needless to say, she understands now.

  12. Btw, how do we get our tshirts from FGB for raising the necessary $150? The website says the team captains do it, is that you David, or my individual team leader?

  13. 8:59 at 195# high trap-bar and 30lb press.

    Afterwards, attended kipping workshop with David, who did a wonderful job as usual. Unfortunately, I think my right shoulder isn’t going to let me kip.

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