CrossFit South Brooklyn

Established 2007

Front Squat

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3×3
Sets Across using 75% of planned 1RM on exposure 8/8
Rest 2 minutes between sets.

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(E 7/8) Compare to 3.2.11

2 Rounds of: 

AMRAP 5 Minutes

2 Deadlifts 315/225
5 Box Jumps 24/20
10 Push Ups

Rest 5 minutes between rounds

Post rounds and Rx to comments.

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Dan R. and Coach Nick setting a new PR at C.R.A.S.H.-Bs

Paleo Potluck/Anniversary Party

It's here!  Tonight at 6pm we're throwing the biggest, bestest, Paleoist party of the year in honor of the Paleo Challenge and to celebrate our first year at Degraw St.  Bring meat, bring veggies, bring friends and family (Kids and Pets too!)  Heck, even if you didn't participate in the Challenge or come empty-handed we'll be more than happy to have you in house. 

We'll be announcing the 1st, 2nd and 3rd place Male/Female finishers in the Paleo Challenge as well as a few other exciting surprises.  Festivities start at 6pm and go til we have to bail David out of jail again. 

Late RSVPs should be sent to info(AT)crossfitsouthbrooklyn.com.

See you there!

___________________

Wake Up to Your Sleep Deficit America! NPR

Comments

  1. So nice to be back.FS-170x3x3

    5 min. AMRAP: 2 225# DL + 5 20″ box jumps + 10 push-ups1st time = 4 rds + DL + 2 box jumps2nd time = 3 rds + DL + jumps + 2 push-upsweirdly enough, the push-ups were the limiting factor. lots of fun in a terrible sort of a way.

  2. I agree with katie, those pushups were a real bear. ended up going to failure pretty early in round two and that slowed me down considerably. but it was great to share a rack with katie and eric this morning, and the FSQ felt great at 150.

  3. Great gates-open 10am class with Margie and Noah this morning. I’m really looking forward to getting the bulk of my vitamin D from nature and not from NOW Foods.

    ———-

    FSQ190x3x3Hoping to hit 255+ next Wednesday

    WODRx’d @ 315 Deadlift and 24″ Box

    1) 6+2DL+5BJ+1PU2) 5+2DL=5BJ+6PU

    I am slowly conquering the 24″ box, slowly.

    —-

    Off to buy tequila and wine…HOPE TO SEE YOU TONIGHT!!!

  4. Early bird class with Margie at 8.Front Squats95x3x3

    Had to go to work so I missed the WOD, will try to make it up at some point.

  5. FSQ 155x3x3 felt fine

    WOD:same score both rounds5 rnds + 2, 3 @275#, 24″

    I wanted to rx but didn’t feel ready to pull 315 that many times.DL seemed to get easier (wierd right?), and push ups kept getting harder.24″ box is getting less scary.

  8. Just gonna throw a plug out there for my choir concert, by the way —

    My choir, the Oratorio Society of New York, is performing a concert of French choral masterworks at Carnegie Hall on Monday night at 8. I know French music is a tough sell compared with our annual performance of Handel’s Messiah, but if you’re not going to be working out on Monday night, please come! It’s really lovely music that’s seldom performed. We are doing Camille Saint-Saens’ “Requiem,” Debussy’s “Sirenes,” and Francois Poulenc’s “Gloria.”

    Full info for the concert here: http://tinyurl.com/46qwq42

    There are plenty of tickets available at all price levels at the Carnegie Hall box office.

    Okay, sales pitch over!

  9. So bummed to miss the potluck! Getting back from ca tomorrow and looking forward to seeing everyone Monday morning and getting after it in these last two weeks before the comp begins! Have a blast tonight!

  10. I am also bummed to be in the midst of missing the potluck — I’m on a break in between shows. It’s been a looooong day and it’s still a few hours from over. But it is at least a fun long day and not a shitty grueling long day. (bright side?)

    Kicked it off with a good Margie 9am-er.

    Felt good to go lighter on the FSQ this morning; the front squat has felt super foreign to me this whole cycle and I’m working through some imbalances and collapsing on my right side. So 75% was right on.

    warmup: 45×5, 65×5, 85×3, 95x3work: 105x3x3

    Liked this WOD a lot, but it maybe was mostly because of the honking hunk of rest in the middle : /

    1: 4 rounds + dead lifts + box jumps2: 4 rounds flat

    I want to murder push ups. First round 10 unbroken (elevated) and then a couple rounds of 5/5, then 5/3/2 then the whole second go was 3/3/2/2. Eff me and pushups!

    Happy Potluck and Happy Anniversary, CFSBK!!

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