CrossFit South Brooklyn

Established 2007

WOD 5.1.11

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Barbell Zerches, Sleds and Get-Ups -Oh My!

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Alex does a weighted pull-up. Load= 1 baby Zachary

There is still room left in Coach Jeremy's next Strength Cycle. Hop on it!
May Cycle A (novice cycle)
5/9/11 – 7/1/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

May Cycle B (advanced cycle)
5/10/11 – 7/3/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

To register, click here!

_________________ 
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Secret Science Club (Brooklyn) 

Comments

  1. Vincent, Chris J, and I discovered an anomaly: The Zircher hold is the only exercise where the last 10 seconds are easier than the first 10 seconds. This was on 30 second holds. Weird.

  2. Warm-UpMat Based Mobility

    Thrusters(45x5x2, 75×5, 95x3x2, 100×3)

    WOD 11.6+3 Thrusters/CTB Pull-Ups

    71 Reps

    The 3,6 and 9 rounds were not that bad at all. I slowed WAY down on the 12 set of thrusters, then when I got back to the Thrusters for the 15 set I felt pretty gassed. I thought I might have about 80 reps in me but im happy with this effort.

    Thanks to Marian L for judging/time keeping!

  3. Peter, I agree! Some kind of weird muscle happiness happens about 30 seconds in. I have always heard that on certain lifts holding the top or bottom position for 30 secs causes the body to adjust to the weight and set itself better for movement. Maybe this is what happens in the zercher? After 30 secs my shoulders would drop down and back, my stomach pushed out hard against the bar and my back felt more stable and ‘locked’. Just a thought. When I threw shot put I always took a good 20 secs in the top, then 20 secs in the bottom before exploding backwards. I couldn’t throw worth a dang without doing that.

    I enjoyed the sled runs. Sprints trump jogs for me any day. I can sprint all afternoon.

  5. Oh and met a personal goal of competing in all 6 open events. This was a really great experience. I was so surprised by the generosity and good will that was shown me the whole series. I definitely noticed that it’s your effort that counts and not your score.

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