Every Minute, On The Minute, For 12 Minutes
50%x2x12
Loading for today is 50% of your best triple from the 3RM on Crush Week. Otherwise, use your heaviest triple from the last cycle. This weight should be light enough that you can explode out of the hole. We’re training speed strength here, not heavy and slow.
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2 Rounds Not For Time
30 Reverse Alternating Lunges (15e)
15 Log Roll V-Ups
Group Shot From Our Most Recent Beyond The Box Field Trip, Surfing!
Registration for Subway Series Event 4 is Live!
The much anticipated finale of The 2011 CF Subway Series is this Saturday at CFSBK. Competitors from local gyms will go head to head in the CrossFit benchmark, “Fran”. We can’t wait to see a huge showing of CFSBK competitors and spectators at this event. Currently we’re tied for 1st place with CrossFit Virtuosity, whoever takes this event takes the whole series!
Volunteers Needed!
We’ll need some hands on deck for this Saturday to help with registration, equipment set up and score keeping. If you’re available this Saturday, please email Christian(AT)CrossFitSouthBrooklyn.com. Thanks!
Attention All Fight Gone Bad Team Captains
Please email David(at)CrossFitSouthBrooklyn with your team name and where everyone on your team will be starting the workout. Please get at us no later than this Friday with your team information. We’ll need it to form heats which we’ll publish early next week.
Upcoming Strength Cycles
Coach Jeremy’s A cycle is sold out but we’ve still got room left in the B and C cycles as well as the Strength Intensive Continuing ED programming with both Coaches Margie and Jeremy. Get on it, strong people!
Do you have any suggestions for our next Beyond The Box Field Trip?
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Handstand Virtuosity CrossFit Journal Preview
Touchdown CrossFit with Knowshon Moreno CrossFit Journal Preview
The Science of Practical Application Whole9
Lamb Burgers with Pistachio Pesto CrossFit Invictus
Please do not re-register for Saturday if you sent me an email confirming your previous registration.
Ooh, lamb burgers, Want!
I know this wouldn't be much of a field trip since it's right down the street, but I think it'd be fun to hit Brooklyn Boulders with a bunch of fellow SBKers.
CFSBK Golf outing? I don't know how many duffers are in the house.
Squats at 165
Felt like I moved the bar pretty quickly. The rolls and V-ups were really difficult – especially going from the static hold while rolling to contracting into a V-up.
i'd love if we could get a field trip to the farms we just started CSAs with!
going to be away this weekend for work, so unfortunately (or maybe fortunately?) missing fran on saturday. totally CRUSH them SBK!!! bring home the title!
i'll be up in maine, just south of portland, so looking to stop in at CF Casco Bay on friday. i always look forward to visiting new boxes, and hope to report back great things.
6am!
box squats @ 85#
ohhhh hammies. i really like doing box squats as it forces me to activate my hamstrings. now that the right hammy is on the mend, i'm hoping to fit box squats in at least once a week.
i also posted my september (and october too!) goal: no booze! i'm on the wagon until marathon (11/6). this should be interesting!
http://www.yelp.com/biz/melody-lanes-brooklyn
Seedy and full of charm.
Steph, I take it you're running NYC? Awesome! I plan to be at 4th and Pacific handing out water like I did last year.
Box squat @ 135, felt fast, surprisingly my shoulders felt like they also got a beating.
First time at noon class, was fun!
I always think I'm getting better at movements such as hollow rocks and then I get a curve ball like a log roll v up medley that makes me wonder about muscles I didn't know existed. Got a hang of them as we did more but definitely something to play around with.
Beyond the Box:
I like all of the suggestions so far! Another idea: a hike or other outdoor adventure. Brooklyn Outfitters provides guided hikes and other adventures (e.g. canoeing) in the area. You can check out their website at brooklynoutfitters dot com. Or maybe someone at the gym has this sort of knowledge and we wouldn't need to pay for a guide? I do not.
One of my best girlfriends had her birthday party at Melody Lanes a couple of years ago. It was awesome. Also this dude is just as crazy as he sounds in the NY Times article:
http://www.nytimes.com/2009/05/03/nyregion/thecity/03bowl.html
(And if he's 57, I'm 21.)
In Jersey with the grandma for a few days, so figured I'd check out a box here. Went to CF KOA in Cranford, NJ and had a great time–great coaching and really friendly people.
Strength: 1 RM mid-hang power clean @ 165
WOD: 10 minute AMRAP of 10 wallball and 30 du
6 rounds plus 20 du @ 20 lbs
Can't wait to get back to CFSBK on the regular, but not sure when that can happen…
Warm-up
Foam roll 10 min. Right side posterior leg is knotted up,tried to make some change
3 rounds:
15 hollow rocks
15 squats
10 push-ups
8 chin-ups
Box/speed squats
(45×5, 95×5, 115×5)
125x2x12 OTM
Felt really light and fast. Squeezing my glutes/abs (hollow) makes a big difference on the speed up
2 rounds nft
30 alt rev lunges, 75lb barbell, high bar
15 log roll v-ups, I love these!
great ideas so far!! I would love the farm trip!
also, how about a CFSBK outing that combines good times and good deeds? I was talking to a fellow member of the black sea, and she suggested that maybe we could find a group volunteer opportunity and get all these strong motherjumpers around here helping out in the local community. I think that's a pretty fantastic idea.
anyone have a pet project nearby?
a grand noon class with coach d.o.
pre WU
droms
2 min row @ 20s/m
WU
3 Rounds of:
15 Hollow Rocks
15 Air Squats with mini band hold on the bottom for a second
10 Push-Ups hold at the top for a second
5 strict Pull-Ups
6 kipping swings
BOX SQ
150x2x12
felt good.
i dunno what it is, but my hamstrings are getting looser. was getting into a deeper palio chair then ever before. happy happy.
2 Rounds Not For Time
30 weighted step ups. 15 each leg.
15 Log Roll V-Ups – coach d.o. i concur. fookin love these.
took a break for most of back off week. v glad to be back.
YOSH just had the best idea ever ever ever.
melody lanes is hands down the best bowling alley in bk.
YOSH, i like that idea.
Breakneck ridge is a fantastic hike just up the hudson with a weekend only train stop a stones throw away.
their is also some cliff jumping i've been meaning to do up near spuyten Deivel (wrong spelling) but that would be an extra legal outing.
box squat 100lbs.
Box squats: 45×5, 95×5
125x2x12
Felt light, concentrated on good form and really exploding up, got air a couple of times.
Log roll to v was friggin difficult.
Fox, great idea!
Yosh even better idea!
I actually meant to write this up before…Breakneck ridge is an incredible place for a day hike. JMD, great idea!
I've been there a couple times and there's a good loop which is probably 6-8 miles with the option to cut/add more mileage if necessary. Pretty good views over some different area's and would be an awesome spot when the foliage starts to change. There also is a pretty small town that offers some decent food within walking distance at the end of the hike
I'll give y'all free petanque lessons in Bryant Park. Baaawwwhhahahahah. But seriously, before it gets too cold. WTF is petanque?:
http://online.wsj.com/article/SB10001424052702303657404576357770663403878.html?KEYWORDS=petanque
JMD, my professional opinion is that its only extra legal if you get caught and can't out-Fran the cops.
Box Squats @ 160
Felt light as they should.
I was feeling pretty stressed about a bunch of life-stuff from my first waking moment today. Then I came to the gym and had a good private session, followed by 3 great classes, followed by a great session…thankful.
I totally like hiking and cliff jumping! Doing good things is fun too… I just want to make it to an outing finally. There is so much to NY that I haven't explored!
45×5, 95×5
work weight 110
Felt super light, bar bounced off my shoulders on almost each rep. I really like how that workout kind of crept up, I was definitely getting sweaty towards the end. Log rolls I was fine with, it was the V part at the end that really beat me up.
Totally agree with you Fox, CFSBK keeps me sane & happy.
Field Trips:
Stella – I completely agree that Brooklyn Boulders deserves an outing. It's criminal that i've never been, since it's right next door. I'm totally in if we do this – I've been wanting to check it out for sooo long.
JMD – Breakneck ridge sounds awesome. I've heard good things, similar to what Mike indicated. (Unless I actually break my neck.)
Great 8pm class!
Warmup:
3 rounds of
-30 sec alternating planks
-16 reverse lunges bw, 25# plate overhead, 33# bar overhead
-5 bar dips (1st round 3 kip and 2 negatives, other rounds strict with the thin blue band)
Box Squat:
110 x2x12 on the minute
-this is the best box squats have ever felt. Not just because it was light, but because I feel like I actually get what/why we're doing them. Had a few reps during my warmup where I was dropping that last inch instead of controlling it all the way down. Thanks to Noah for catching that! All work sets were strong and fast.
Accessory Work:
2 rounds NFT
-30 alternating reverse lunges, 20#
-15 log rolls to v-ups. As if this movement isn't already hard enough, my sore as hell neck (meaning it hurts to just hold my head up) made it even harder. Still enjoyed the challenge and look forward to more of these.
P.S. I love all of those BTB ideas! Especially Yosh's. I'll keep an eye out for opportunities. I also see hiking and bowling in our futures for sure!
Great energy at the gym today. You're all beautiful!!!
All great btb ideas. I love cliff jumping, I know a great spot in pa where the jumps go over 100ft, it's very extra-legal since a handful of people have died there. I don't know if I could sponsor a trip there from a liability perspective… I'm down for all the others, the coaches will brainstorm and get you guys some dates soon.
We also can do more movie nights at the gym or get a group to check out this years fall for dance. It's a great showcase of different styles, some incredibly athletic
First regular class after 18 weeks (!!) of Strength Cycling! It felt really great to be back, although I have to say any movement that wasn't straight up and down felt a bit foreign and clumsy. 😛
Box Squat: 75x2x12 on the minute – I picked this weight based on 40% of my 1RM and it felt really light, which was good because I could explode out of the bottom OK.
Accessory – 2 rounds NFT, scaled for preggo:
30 rev. lunges with 15lb DBs
15 V-up
15 GHD back extensions
Enjoyable and large 8 p.m. class/dance party (or was that just my corner of the gym?).
Box squats at 75#, which was slightly less than 50% of my 3RM from last week. Need to focus extra hard on driving from my heels/hamstrings and not rocking onto my toes, but overall felt good.
Loved those V-ups!
I third the Breakneck idea. I did it once a couple of years ago. Killer rock scramble to kick things off? Yes, please.
Bowlin' and volunteerin' sound great, too. As a large group, we could work through New York Cares (nycares.org). I've never worked with them before, but have friends who had great experiences. A coworker of mine used to work for them, so I can get the scoop on process.
Box squats @ 100lbs. These felt nice and snappy, but at the end I felt I did some real work. Definitely started hyper-extending because my brain was focused on the box squat bit. Caught myself in the last two rounds.
NFT workout was quite challenging – hollow roll v-sit-ups make me laugh. Add in synchronizing with someone else and Brian and JessB singing about undercover douchebags and it becomes very hard to hold any kind of position.
Beyond the box: GYMNASTICS class at the Chelsea Piers. pretty please David. 🙂