CrossFit South Brooklyn

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Rest Day

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Herschel Enoys the Rest Day

Attention all Hybrid Athletics CrossFit Total Competitors
Please email Margie by July 5 with your phone number and whether you need, or can offer, a ride up to Hybrid Athletics on July 9. She will arrange the travel logistics as well as offer some general strategy tips for the competition. Margie (at) crossfitsouthbrooklyn (dot) com.

Advanced Handstand Class, Pt 2
On July 7th at 8pm Ken Haller will be back at CFSBK coaching part 2 of his Advanced Handstand Class.  Ken will be covering Press to Handstands, Handstand to Rolls, and Ring Handstands.  Space is limited to 10 athletes with anyone who took part 1 taking priority.  If you're interested, please email David (at) crossfitsouthbrooklyn (dot) com.  You must be able to hold a free standing handstand for about 5 seconds or so to participate.

What was the highlight of your training this week?
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Comments

  1. Sorry again for the late post. Internet at my house is pretty spotty right now, especially at night. I’ll have it and then it seems to kick off or is extremely slow for a few hours at at time then jumps back to normal. Annoying!

  2. The highlight of my training week was taking competition class. It was a ton of fun to slog though the 250’s workout with the team. Lots of positive energy and support from our in house badasses.

  3. Since David ordered us at 7am yesterday to comment, yet I didn’t, I will chime in today. The highlight so far probably was finally linking a few double unders smoothly in yesterday’s wod. A pretty lowkey highlight, but I’ll take it for now. So much of crossfit for me these couple of months has been like learning to walk again, or figuring out some massive puzzle piece by piece. Slow but steady progress. But damn fun too!

  5. Last night:

    Push Jerkx2: 145/155/165/165

    Capped it a little light as this was my first exposure. I have a tendency to get wayyy to much lumbar extension going on when going overhead with heavy weight or when I’m fatigued. I was able to stay relatively kosher with this at 165.

    WOD: 7:54 RX. Again got a bit too bendy-backed as I got tired, but my doubles felt really good. These used to be an absolute strength of mine and seemed to have dissapeared for a bit. They’re back. First 75 were unbroken and easy, I’ll take that as my week’s highlight.

  6. Had a mostly frustrating week with the lifting portions, but the highlight of the week for me was probably the DUs in the K2E/lunges/DU workout. I strung together 20 in a few rounds, and perhaps actually found a rope length that works for me.

  7. My highlight was definitely last night’s 160 pound power cleans for sets across. That’s a 3RM PR and I’ve got my 1RM (170) within my sights!

  8. I’ve had a difficult couple of months training, for a variety of reasons, I am beaten but unbowed. For me, I’d have to say that the highlight was halting deadlifts, which pinpoints my biggest weakness, the distance from just below the knee, to just above. I can get the weight to just under my knee, and struggle. Anything above the knee always finishes. it’s the perfect accessory for me.

  11. Nastia Liukin stole my routine!I guess the highlight of my training week, so far, would be the ease I found in the kipping pull ups I did as part of a WOD on monday. Calm and smooth. Whole new sensation.

  12. My highlight of the week was also the team 250’s wod during comp class on Tuesday. Although I didn’t do near as many of the c2b pullups as the boys, I did surprise myself by stringing together a few sets of 3-5. These all used to be in singles only! Also, it’s so much fun to do a team wod. Great to have that level of support and the extra push to go harder for your team.

  13. The highlight of my week was synchronizing the dip/quick jump part of my push jerk toward the end last night… without hitting myself in the chin with bar during the push phase yet again. Seriously.

  14. Drat!

    I fell right back asleep after posting the blog and missed gymnastics. Maybe my body is telling me I needed some rest. Oh well, until Wednesday. For now.. breakfast at Fort Defiance!

  15. Highlight of my training this week was deadlifting 195x5x1 at Strength class on Monday. It was our last lift of the day and it came up pretty quick, plus nothing gives the warm exhausted fuzzies quite like a deadlift does!

  17. highlight of the week (month? several months?): squatting without pain. at fucking last. without it feeling like just a happy accident. the idea that i could actually, consciously do this right is pretty elating, but i’m not going to get too excited yet – got to see if i can make it a trend. still: one day down!

    also: someone left an inhaler in the gym, by the first pull-up bar on the right.

  18. highlight for me was setting my double under PR last night (40 unbroken).. but i had a good week overall with PRs on all my lifts.. hoping to do the same on my deadlifts in open gym tonight

  20. Highlight of the week: deadlifting more than my body weight for the first time. (I weigh 140 and got to 145×3.) I know there are badass women out there who can lift 2xBW, but it still felt pretty great!

  21. My highlight also the team comp wod. Although the OHS were subbed for FSQ, my highlight was hitting all my KB swings unbroken and having the 1.5pood feel light. Its the only time an RX weight has felt “light”

  22. Highlights include:Making more than 1 class in a week.Crushing the Double Under/Push Jerk workoutTaking some fun photos of people in class yesterdayGetting 15 strict deadhang pullups just seconds ago

  23. Personal highlight for the week happened tonight. I hit a new squat 5RM at 320. Followed by a mediocre 5 rep bench, and then a lousy showing on the deadlift. Was supposed to hit 5×390 but only got 3…wah.

    My overall highlight in the gym was seeing Shane work out again. He’s going to beat me in our fitness challenge.

  24. awesome energy tonight!

    still can’t squat but my other lifts are bangin along.

    bench 77.5x3x5cleans 80x3x3 (failed final rep)

    that clean work set is just 8lbs less than my 1RM so purty stoked.

  25. Highlight of the week is definitely my deadlift PR. It is the reason I started crossfit. About 5 months ago I was really bummed that I spent so much time in a gym and still couldn’t get past a 315 deadlift. I called my brother all bummed and he finally convinced me to give crossfit a try. Well 5 months later with minimal exposure to heavy deads and I crushed 315…my 3RM this week was 355 and probably could have gotten more. Well either way I’m quite ecstatic about the whole thing and all the help I’m getting at Cfsbk. Now if the box could just move 10 -15 miles west, my life would be complete. Come on David you know you want to move to staten island. I can probably get you a discount on some spray tanning.

  27. Highlight for me was doing the burpee box jump WOD even though I had to substitute push press for the thrusters. Three weeks ago I couldn’t even do an air squat!

  28. My highlight was my PR of 55 unbroken double-unders during yesterday’s 5PM class. Not only were they unbroken, they were fast! Something clicked and they just flew.

  29. Made up burpee box jump/db thruster wod (24″/40#) 8:08, Rickke smoked me…

    Highlight from this weeks training was finally getting into South Brooklyn and getting to participate in the great vibe at this box, I love it!

  31. Front Squat 5x3Warmup: 45×5 45×5* 95×5* 115x5Work: 140x3x5

    *sets with green bank at knees

    Then did Jerry, for some reason. 23:55. 1st mile was in about 7:10. Row was about 8:17 (might be a little high because I didn’t program it in; just rowed till I hit 2k). That leaves about 8:30 for the last mile, which is a bit of a bummer until I remember that 8:30 miles used to be hard on their own.

    Club Crossfit was bumping last night.

  32. Warm up:
    more mobility WOD stuffs

    WOD
    2011 CrossFit Games Regional Workout 4

    For time:
    100 Pull-ups
    100 Kettlebell swings, 24kg (1.5 pood)
    100 Double-unders
    100 Overhead squats 95lbs

    Time: 34:46

    Note:
    -From now on, if i stop its 5 SECONDS rest then back on it!
    -Pull-ups felt good, I was really working on form (hands didn't rip!)
    -Kept moving on the KBswings
    -Couldn't link DUs to well today
    -I really need to work on the OHS!

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