CrossFit South Brooklyn

Established 2007

WOD 9.12.11

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3 Rounds for time:
30 Box Jumps, 20″
20 Sumo Deadlift High Pulls
15 Burpees
Rest 1 Minute

Post time and Rx to comments.

Today’s workout is a little Fight Gone Bad Prep.  Focus on keeping perfect form while pressure testing these movements. We rarely do Sumo Deadlift High Pulls and will be reviewing technique all week.

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Shawn S. flies through Fran!

Fight Gone Bad Heats Announced!

The heats for FGB6  have been set and are available here.  Each team has two assignments, one for their workout and another for judging duties. Team captains, please be sure to email out to your team to remind them when they need to be ready to WOD and judge. 

Additional Scheduling Notes:
Malcolm S. will be taking team portraits immediately after your heat in front of the big tire.
After the last heat we’re going to have a short awards ceremony and take a group picture.  Please be there for it!

Fight Gone Bad House Teams:
1    Team Glamour Muscles
2    Fight Gone Badasses
3    Fight Gone Baz
4    Pukey In Pink
5    Your Worst Enema
6    Blood Sweat and Beers
7    Ze Jermans
8    Termin8rs
9    Breaking Bad
10    The Brooklyn Honey Badgers
11    Team Thunder, Bitch
12    Victorious Secret
13    Inka and the Azteks
14    Searching for Jeremy Fisher
15    The Bjorn Supremacy
16    Dead Girl Unicorn Collection
17    Dream Team Seventeen
18    Fight Gone Plaid
19    Gowanus Pugilism Association
20    Jumping for Joy

Still Room left in the Continuing Education Strength Program!

If you are interested in combining the consistent lifting of a Strength Intensive with the conditioning found in traditional group classes, Jeremy and Margie are offering a new follow up class designed for alumni of the Strength Intensive. This 8 week cycle will meet to lift 2x/week; programs will be athlete specific. You then have the option to attend group class 1 or 2x/week OR use Friday open gym to do conditioning work programmed by Jeremy and Margie (either as a drop in or by purchasing a 10 class card).

Class will meet Tuesday/Thursday @ 6pm.
September 13 – November 3.
Open to 8 alumni.

Register Here!
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CrossFit Hand Care FITBOMB
Janette Sadik-Khan, Bicycle Visionary New York Times
Some Cool Fitness Challenges CrossFit Marin

Comments

  1. Damn, this was a hard WOD. I guess I'm not as good at box jumps as I thought — will have to scale on Saturday.

    Box jumps at 16", SDHP at 43#, burpees with knee pushups. 14:31. Pure torture.

    In happier news, I had my FGB team over for dinner last night, which was awesome. Here's the super-tasty (and Paleo) entree we had: http://www.epicurious.com/recipes/food/views/Slow-Roasted-Duck-with-Olive-Gravy-and-Garlic-Fennel-Confit-236323

    You should try it! The duck requires about a 5-hour time commitment, but almost none of that is spent actually doing anything (it sits in the oven most of the time).

  2. Wow…so much pressure to choose a winner on team name! There's no right or wrong answer, and I'll send $100 to 3 runner up teams as well. Apologies to the rest of you, great names all around:

    Winner: Gowanus Pugilism Association

    Runner ups, in no particular order: Your worst enema, blood sweat and beers, and the Bjorn Supremacy.

    Whatever is easiest, I can give cash to reps on the team and you can divy it up, or pick a member and I will donate onlilne. If there is a way to do a team donation online rather than individual, please let me know.

    Congratulations, folks, and good luck!

  3. Did this wod at my globo gym this morning. 20" box jumps and 75# SDHP: 12:37. The burpees were by far the limiting factor. Finished the first round of box jumps and SDHP in 1:30 and took another 1:30+ to do the first 15 burpees. Ugh. I'm glad burpees are not part of FGB.

  4. I hit my FGB fundraising goal this weekend, actually overshot it by $200! Hip hop hurray!

    JR,
    Thank you for the generous donation for team names! You can't donate to a team as a whole it would have to be someone on the team. I'll set you up with the emails of each team captain so you can organize

  5. The primary mandate of the Gowanus Pugilism Association is that one must refrain from discussing the Gowanus Pugilism Association. This is also the secondary mandate.

    However, far be it from me to impede someone wishing social beneficence, so anyone wishing to make a charitable donation in the name of an organization that may or may not exist may do so here, with many expressions of heartfelt gratitude.

  7. HEY LADIES!!

    My Ragnar PA Team is looking for one more female runner to fill our team. If you've been looking for an opportunity to run through Amish country and ride in a van with 5 other sweaty runners for 27 hours, look no further. The race takes place from Friday, October 7 – Saturday, October 8.

    If you need further encouragement, check out this video…I promise, it will be fun…

    http://www.youtube.com/watch?v=EL1hLU_LBvs&sns=fb

    Additional info about the Ragnar PA race can be found here: http://www.ragnarrelay.com/race/pennsylvania

    If you are interested and want further information (costs, logistics etc.) please email me: Loranger_Melissa@yahoo.com

    FYI: I've somehow convinced Teresa and Mr. Joshua Martinez to participate in this race, so if you've been looking to spend more time with either one of them, here's your chance…

  8. 7am class. I feel like I haven't done a WOD that's left me this exhausted in a while.
    30 Box Jumps-14". 20 SDLHP's-32#. Burpees w/knee pushups. 12:55 and a struggle to contain impending nausea. Haven't been eating as well I should since I've been on vacation and definitely felt it today.

  10. Holy cats! Did Loranger really post on the blog?

    But really, I'm with Joe on this one. Ragnar was an awesome time when we did it in May. If I weren't going to be away that weekend, I'd be there! Just think of it as super-long wod with your team cheering you on every step of the way.

  11. Big shout out to Stella and her hubby for feeding such terrific grub to the Fight Gone Badasses. And cheers to Rob & Kate for yummy wine selection and Mike for bringing about the thickest beer I ever drunk.

  13. weeeelllll…if we start doing Rest Day dinners again you probably wouldn't have to twist my arm too hard at all to get me to cook for one 🙂

  15. Warm-Up

    Quads were ridic sore from Fran still so I did some light foam rolling, Couch stretch and literally jiggling them around with my hands to loosen them up.

    2 Rounds:
    15 Squats
    10 GHD Sit-Ups
    10 GHD Hip Extensions
    5 Pull-Ups

    Deadlift
    135×5, 185×3, 225×3, 245×3, 275×3, 295×3

    Worked on not hyperextending the finish and played with different grips

    3 Rounds For Time:
    30 Box Jumps, 20"
    20 SDHPs, 75lbs
    15 Burpees
    Rest 1 Minute

    16:38

    I took this nice and steady, especially the SDHPs which I havent done since last years FGB. I also don't think I've done 20" box jumps since then too. I have no idea how McDowell and Joe O did this in 8 minutes flat.

    Also-
    The jabronis who fixed the broken window in front of our building left a bunch of broken glass on the sidewalk and street. I swept it up as best I could but there will probably be small pieces there for a few days. I suggest no one go barefoot on the sidewalk in front of the gym for about a week.

  16. ATTENTION SALSA LOVERS!!!!!

    Big news for Brooklyn salsa! All y'all who say you're looking for a salsa outing, this is for you.

    On Friday, Oct 1, the First Saturday program at the Brooklyn Museum of Art will feature some extremely awesome salsa content.

    1. The most progressive latin dance company in New York, Abakua, will perform at 5:30. The company was founded by Frankie Martinez, widely regarded as the best contemporary salsa dancer in the world. He still performs with them.

    2. Orquesta Dee Jay, the VERY VERY hottest "salsa dura" (hard salsa, the only kind worth dancing to) band in New York, will play from 6-8. To see them for free is a huge treat, do not miss them!

    I am guaranteed to be shaking my thing to this band, so if that's an enticement, I'll put it out there 🙂

    3. Free salsa dance lesson preceding the band at 5:30.

    Rest day AWESOMESAUCE.

  18. This wod was a lot harder than I expected it to be.

    Warmup:
    -PVC dislocates, SDHP review
    -2 rounds NFT of Warmup 2: 10 PVC sdhp, alternating planks, reverse dislocate lunges, ring rows
    -barbell SDHP review @ 55#

    WOD:
    11:50 rx'd at 20" box, 55# sdhp.
    -finished the first round in 2:30, and the second at 7:07. also, this was the first wod ever that i've done strict burpees…meaning that i didn't just flop down (thanks to D.O.'s ground rules). I was actually surprised I did them all without my thighs touching the ground. This made it considerably harder and slower.
    -bj's are normally cake for me but there were a couple of times today were I almost ate it. ha, pun intended.
    -sdhp's are just not enjoyable. well, I guess neither are burpees.

  20. Today's wod: 7:40 rx'd

    Second Jess' comments about doing strict burpees, a bit tougher but totally doable. I liked them.

    Worked on some handstands, getting better but definitely not as consistent as I would like. Some good pointers from lady Fox.

    …and yes Stella is not only an awesome chef but also did a crossword puzzle in 2mins and 8 seconds…if that doesn't intimidate you I don't know what will!!!!

  21. Hey, y'all!

    Reporting in from CrossFit Dogtown in Culver City, CA today. Nice gym, phenomenal dogs. Their programming today was to find a 1RM in BSQ and Press. I wanted to keep things friendly and stave off any potential throw down with any of the insanely fit and tanned California ladies, so I just did 3×3 @ 75%, which worked out to 195x3x3 and 75x3x3.

    Then I rowed a 2K in 8:48. I don't remember what my previous 2K times were, though I feel like it's in this ballpark.

    The squats and presses were easy, the row was hard. I'm still feeling strong, but my conditioning has got to make a comeback!

    Love the FGB names. I snarfed coffee through my nose when I saw Searching for Jeremy Fisher. Hilar.

  23. I have no idea how anyone could have been ~8 minutes on this. Chris Ahrens did it in 7:05 at the 8pm

    I, on the other hand, did this in 10:18. First round in 2:24, 2nd in 2:50, last in 3:03. Thought for a minute there I might catch JMD on the burpees, it was not to be. I felt pretty good going in to FGB, now, not so much…gulp.

  24. 13:44. Rx'd – except that my burpees were sloppy for the last 8 of the last round. I didn't hear the bit about making them nice and strict, which is what I normally do and did for most of the wod, and in the last few I thought, "what the hell, other people do this and I'm TIRED." FAIL.

  25. 8:58 – felt pretty good all things considered. Definitely feeling better on the metcons and was able to push myself a little more than I have since coming back a few weeks ago.

  26. Wow, 14:41 rxed. This was a horrible showing. I felt gassed from the first round on and just couldn’t regain my breath. But on the other hand, I left feeling like I had a kick ass workout so… win.

  27. Had a private with Monsieur Fox to learn the SDLHP, go over basic FGB movements and work on mobility stuff for my poor "tender hammy." super fun but slightly discouraged (and afraid) that my super easy pressure test of 10 sums, rest 10 secs, 10 presses made me pant. Rather hard. Round two was rough. This is going to rock me.

    To re-iterate, regardless of my upcoming poor performance, Fight Gone Badasses has made the most of this with fantastic food, great booze and amazing ice cream. Thank you to our badass hostess Stella–wow.

    JR, disappointed in your bad taste in names, but… Awesome way to support the gym and the causes we are working for.

    —-

    Why Dolphins, why?

  28. Metcons are just not my strong suit. I'm working on it though…

    17:40 Rx

    I wouldn't have finished in that if I didn't have Jackie hovering over me and egging me on, thank you Jackie!(And Mel!) I really appreciated the support today.

    I was completely winded by the start of the 3rd round, gasping like a fish out of water. Got the whole goosebump thing going on by then too. I guess I'm just happy that I managed to not A) pass out and B) vomit. I'm still happy we did this now, because it's going to help me out on Saturday. Oh, btw, hollow rocks are improving. I can definitely do the first round unbroken.

    I'm also *really* happy that burpees aren't apart of FGB curriculum.

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