CrossFit South Brooklyn

Established 2007

Elizabeth

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21-15-9 reps for time of:
Clean 135/95
Ring Dips

-Rx’d Elizabeth is a full squat clean. Athletes may also consider doing “Power Elizabeth” which would be any version above parallel clean.
-Banded Ring Dips and Push Ups are subs for the Ring Dips. Athletes may use parelletes or dumbbells to increase ROM on the push up if desired.

Post times and RX to comments.
Compare to 12.14.10 and 6.20.10

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All together now! Manuel, Alex  & Baz on Wall Ball

DIY Skills Test #2

Sometime between now and next Thursday test one or more of the following from our CF Levels

1. Bodyweight Pull
2. Bodyweight Squat
3. WC Mono-500m Row

Check the standards listed for each level to see what’s the most appropriate scale/where you fall.

Post results to comments.

Mats Need Love Too

In the last week, our soft, black mat has been punctured twice.  Please be careful with what you do and what  equipment you bring onto the mat so that it can be with us for years to come.   Thank you for your kindness. 

__________________

Recommend one book, one song, and one film to your fellow SBKers in comments
_______________
Annie S. & Greg A. do Elizabeth CrossFit
Greg A. does Power Elizabeth CrossFit
Risk vs. Reward Talk to Me Johnnie
Doctors Warming to Caveman Diet Trend CBS San Francisco
CrossFit: Be Young, Feel Young, Redefine YOU Youtube

Comments

  3. Book

    The Master and Margarita, a 20th-century Russian classic I'd never heard of until my teenaged students in Poland, where I taught English in the Peace Corps, recommended it to me. This book was required in the Polish national high school curriculum, which should blow your mind if you had an American "education."

    Song

    Descarga Cachao, Tito Rodriguez.

    1964, but it sounds utterly contemporary.

    Film

    Imagine the impact of this film upon someone who doesn't 'do' Disney, animation, anything futuristic, or 'machine love.' That's right, it destroyed me.

  4. Book: You Are Not a Stranger Here by Adam Haslett – a book of short stories that are ridiculously well-written and emotionally powerful.

    Song: Wing-Stock by Ashley MacIsaac – it's like the musical equivalent of waking up, and worth listening to the whole thing even though the beginning seems slow.

    Movie: Morvern Callar – the antithesis to every shitty movie about loss or grief. Amazingly true, and Samantha Morton is fantastic.

  5. Elizabeth s RX 17:10….
    a couple of notes:
    1. My first time full squat cleaning and 135lb started easy and got reallly heavy
    2. got busted by Fox not using my hook grip, once i put it in the weight moved much quicker
    3. 6am class is filled with total bad asses, holler

    See yall in a week, i'm off to the land of retirees to visit my parents in "del boca vista phase III"…

  6. I admit to being too hung over this morning (coworkers at my soon-to-be ex-job took me out for goodbye drinks last night) to tangle with Elizabeth. I'll get to her tomorrow, damn it!

    Book: Atlas Shrugged by Ayn Rand.

    Song: Um. Is it bad that almost all of the 10 songs voted worst songs of the '80s by readers of Rolling Stone are on my iPod? Yes, as a matter of fact, I DO like "We Built This City." I now prepare to be mocked mercilessly.

    Movie: The Wedding Banquet (Ang Lee). I suspect I love it so much because I'm half Chinese and the family in that film reminds me so much of my own. I laughed so hard it hurt.

  9. Book: Lonesome Dove by Larry McMurtry because I am reading it now. Awesome imagery and characters.

    Song: I'll have to think about it…

    Film: The Best Years of Our Lives (1946). The film gets richer each time I see it.

  10. i have the worst taste in entertainment. you'll regret this.

    book: i don't read much, but i'm currently on 'a feast for crows', the 4th book of george R.R. martin's 'song of ice and fire'. i'm sort of obsessed with these books right now. no spoilers please.

    song: 'dark lady' by cher

    movie: i just saw '9 to 5' (starring lily tomlin, jane fonda, and dolly parton) for the first time and loved it.

  11. I'm going to weight my picks a bit differently, mostly because I never feel super strongly about movies.

    Books- Jitterbug Perfume by Tom Robbins absolutely blew my mind when I read it for what the guy can do with language. Lonesome Dove by Larry McMurtry is a pitch perfect epic. Empire Falls by Richard Russo is quirky, funny, mysterious and pretty tragically beautiful.

    Songs- Ruby and Carlos by James McMurtry (the aforementioned Larry's son)

    Movies- I like stupid movies.

  13. Book: "The Curious Incident of the Dog in the Night-Time" by Mark Haddon. A touching, quirky, ironically funny debut murder-mystery narrated by a 15-year old autistic boy.

    Song: "Someone Like You" by Adele. Soulful and beautiful.

    Movie: "Cinema Paradiso". Beautiful movie from Italy about lost love, friendship, and family, and one of the best film scores ever by Ennio Morricone.

    And yes, the 6:00 a.m. class kicks ass.

  15. Book: The Choirboys by Joseph Wambaugh
    (wear your Depends. You WILL wet yourself).
    Song: White Man in Hammersmith Palais by the Clash
    Movie: Idiocracy
    (why did this movie go straight to video? [Welcome to Costco. I love you.])

  16. Good to be back after a few weeks away due to work.
    Elizabeth in 17:21 @ 115lb and 9/6/3 ring dips…Tks DO for the push to up my weight..i was dragging this morning but was a good call and felt so much better for being challenged..

    Book: A Month In the Country by J.L. Carr
    Movie: The Natural (Robert Redford)
    Song: Firecracker by Ryan Adams …

  17. Song: Game of Pricks, Guided by Voices. GBV will enter your bloodstream and you won't be able to get them out. http://www.youtube.com/watch?v=IlZlst4NBVw

    Book: The Emperor of Maladies: An Autobiography of Cancer by Siddhartha Mukherjee. I read this last spring as my father was cancer. It is a history of cancer from the ancient Greeks and Egyptians to the present, written by an oncologist. You gain a great understanding of the disease from a biological and sociological perspective, and I honestly can't recommend it enough.

    Movie: Every time I think I've seen a movie better than Vertigo, I am wrong.

  19. Ugh the website won't let me revise my comment, so it is now stuck all in Italics and should say [insert verb here] but instead it italicized everything.

  20. Elizabeth in 14:29 @52# and paralette dips. Things were all kinds of hurt-y today, this was not pretty. But really nice to see Kevin R(esident badass) back in the gym this morning!

    Today's question is so hard! Although I'm shocked that Stella chose Atlas Shrugged over Das Kapital. PSYCHE.

    Book: The Immortal Life of Henrietta Laks. The best adjective that comes to mind is, "important".
    Movie: Lars and The Real Girl. Because I think it is/was underrated.
    Song: Monster Mash. On repeat till Nov 1. At which point you can switch over to Christmas carols. Yeah, YOU"RE WELCOME.

  21. lol Jitterbug perfume…… I went on a huge Tom Robbins kick back in the mid 90's when i read Still life with Woodpecker. Good call.

  22. JP is probably not even the best of his work, but its the first I read and the one that has resonated longest. When I read it I felt like someone had kicked me in my brain, lovingly.

  23. Book: Never Let Me Go by Kazuo Ishiguro. In a word: haunting. Don't read anything about this book or see the recent movie adaptation before you read it. And you must read it.

    Song: Tie between "Pressure Drop," The Specials version, and "Get Me Away from Here, I'm Dying" by Belle and Sebastian. I never don't wanna hear these.

    Movie: Soft spot for 90's grunge-era movies like Reality Bites and Singles

  24. 3rd official 8 AM class was great! 14:19 modified elizabeth with 125 # deadlifts and pushups since my wrist was not happy today, and I had some issues just balancing… felt good overall, still icing the wrist.

    song: Andrew Bird – not a robot but a ghost
    book: American Gods by Neil Gaiman
    movie: the Fall (tarsem singh) definitely weird but very impressive

  25. I'll get to Elizabeth @5PM

    Book….I teach 8th graders in NYC Public Schools so most of my readings are either at their level or their essays, but we just finished reading Robert Cormier's short story, "The Moustache" and to get them to say, "awww" after reading something is good enough for me. Besides for teaching, the only book I've read multiple times, by choice, has been Conrad's, "Heart of Darkness" Then watch "Apocalypse Now(Redux)"

    Song…..For about 20 years it has been anything by The Clash, but discovered The Artic Monkeys a few months ago and man oh man. Their older stuff (pre 2006) is much better.

    Film….Anything with Swayze…Roadhouse!!! and if you watch Point Break it's a bonus because you get Swayze and Keanu Reeves. "100% pure adrenaline!!!!" Any time, any channel. Even better in Spanish.

  26. I'd probably have different answers next week, but here's my stab. The song and the movie really depend on what kind of mood I'm in.

    Book – Also currently obsessed with Martin's Song of Ice and Fire series, but I'd have to say Zen and the Art of Motorcycle Maintenance by Robert Pirsig. That book changed the way I saw myself in the world, and also gave me a 20 year craving for owning a vintage motorcycle. A craving which I finally satisfied today when I drove off on the '76 Kawasaki that I purchased back in the spring…she lives!

    Movie – Good Will Hunting. Hits me hard each time I see it.

    Song – Battery by Metallica. Duh.

  29. Warm-Up
    DROMS
    then I did this lateral line stretch which I planned on sitting in for 2 minutes.. somewhere around the 1:00 mark I fell asleep and woke up like half an hour later. Took MWOD to a whole new level.. REMWOD ?

    -then about 10 minutes of contemplating whether I had the motivation to work out post nap
    -then I went online and watched a CrossFit video
    -then I continued my warm-up

    10 Minute Row
    Barbell Warm-Ups

    For Time:
    21 Squat Cleans, 135lbs
    42 Pull-Ups
    15 Squat Cleans
    30 Pull-Ups
    9 Squat Cleans
    12 Pull-Ups

    21:59

    Didn't seem as slow as the time indicated. I also did about 7 extra squat cleans by mistake, I kept losing count and going back to the last number I remember doing with certainty. Frustrating! I also was supposed to do 18 pull-ups the last round but I wrote it incorrectly on the board. OOF

    wrist update
    So after about 2? months of stagnation of my wrist getting any better I went ahead and immobilized it with a homemade cast and have been icing it about 2x per day. In only a few days of doing this the improvement has been Dramatic. I feel foolish for having tried to just wait it out. Basically, the interface between my radius and my carpals became very inflamed from tumbling at Chelsea Piers. I stopped tumbling and tried to just rest it but I was still aggravating it by doing things like picking up my clients weights, putting on jackets, opening doors etc. So for the last week or so I've refrained from any compressive force on my wrist and stabilized it with the cast. I would estimate that I'm about 80% better. Going to give it at least another week of this before I ween back into normal training

  30. I love the question today. Gonna have some homework tonight in investigating all these books, songs and movies. Here's my two cents:

    Book – 'Unbroken' by Laura Hillenbrand. It is a true story that reads like fiction and the craziest thing about it is the main character, Louie Zamperini, is still alive today.

    Song – 'Body of an American' by The Pogues

    Movie – 'Che' – Two part movie about Che Guevara directed by Steven Soderbergh starring Benicio del Toro

  31. We built this city AND Atlas Shrugged? Stella! Oh dear…

    Movie and Song are too hard, but Cloudsplitter by Russell Banks really shook things up for me.

    Off to company gym…

  32. one book: Let The Right One In – John Ajvide Lindqvist

    one song: Runaway – The National

    one film: Butch Cassidy and the Sundance Kid

  33. Power Elizabeth @115lbs, and 9-9-9 dips (I'll explain) in 6:48.

    I knew I didn't want to do squat cleans because in this sort of high-rep workout I'm not very confident of being able to maintain good form (and then worry about tweaking my back). With dips, I had no idea what scheme to adopt. I started with 9 in the first round, thought I would do 9 again as that felt fine, and then thought, what the heck, lets do it again (the 3rd round got broken up a lot)

  37. Cleans at 85lbs and doubled the reps for push ups, 12:45. Cleans have been really tough for me–I've gone too heavy a couple times and slammed my collar bones, then lost count of my reps and generally lost form and got rattled. I went light today to concentrate on form and it helped a lot–finally I'm getting my elbows under the bar fast and up high. Jess and Shane helped me a lot on stance and keeping my knees out on the squat.

    Book–The Prize by Daniel Yergin, a history of oil. Man oh man, what a story, and Yergin is a fantastic writer.

    Movie–I've been loving Buster Keaton movies lately, but has there ever been a movie better than The Princess Bride? No there has not.

    Song–We've got to have some more country and hip hop represented here, so I'm going for a tie between "Weary Blues from Waiting" by Hank Williams, and "The Militia" by Gang Starr.

  38. Elizabeth @ 125 – 14:53
    This is the first time I’ve done squat cleans (mobility work finally starting to pay off) so I was pretty psyched. This one was a real mental battle for me, found myself repeatedly thinking about quitting or dropping weight or reps, then would just do it.

    Stella – Wow, don’t know how to respond to those two picks…

    I hate lists like this, I can never commit because there is just too many good songs, books and movies but in the spirit of the exercise:
    Song – Straight To Hell – Clash; The Only Living Boy in New York (Everything But The Girl version)

    Book – A Clockwork Orange by Anthony Burgess; Everything is Illuminated by Jonathan Safran

    Movie – Secretary with James Spader and Maggie Gyllenhaal

    Huge Props to Dan Rx who smoked his previous Elizabeth PR by just over 1:40!!!

  39. Book
    "100 Years of Solitude" a wonderful and epic tale of magical realism from my home country or "Woman Warrior" which fluidly weaves in an out of the fantasies and reality of a young immigrant girl

    Movie
    Not one of my top movies but I recently saw "Ponty Pool" which was a really really original "zombie" movie that refreshingly uses dialogue, claustrophobia and the unseen to build suspense, not a gore pic at all.

    Song
    "Lunge" By Towns Van Zandt. TVZ is an Under appreciated American country legend. Amazing song. http://www.youtube.com/watch?v=BtExSE2oOZs

  40. Elizabeth as rx'd in 9:06

    Book – Finite and Infinite Games by James P. Carse. A philosophy text that describes life as play, with "player" choices being categorized as "moves" and societal constructs as "rules" and "boundaries". One of my favorite quotes from this book: "Finite players play within boundaries; infinite players play with boundaries."

    Movies – Seven Samurai, my favorite Akira Kurosawa film.
    Life is Beautiful — the only film that could turn the story of the Holocaust into a comedy. Guido, the main character, does all he can to keep is son alive by turing the concentration camp into a game: "You can lose all your points for any one of three things. One: If you cry. Two: If you ask to see your mother. Three: If you're hungry and ask for a snack! Forget it!"

    Song – Do you fear for your child by My Life with the Thrill Kill Kult. Originally began as a sounds track to a movie, but the film never happened. Instead you get some awesome electro industrial rock!

  41. Just wanted to give a HUGE shout out to David Mak who's being regularly spending ~45 minutes daily on his mobility work for the past 7 months. All of the efforts paid off big time, with his being able to pull off full squat cleans during today's WOD.

    Congratulations, DMak!

  42. Overestimated my strength on squat cleans, (sooo much harder than power cleans!) so I struggled a lot in the first round at 68#. After watching some ugly back action, Lady Fox brought me down to #63, and then finally to #58, which felt pretty good. Did pushups strict 21, 15, 9, all for a total of 15:26.

    As for book and movie, this is a duo Samir and I did recently that was pretty amazing, and MUST be done in the following order:

    1. Book (actually a short story): Leo Tolstoy, the Kreutzer Sonata.
    2. Movie: The Kreutzer Sonata directed by Bernard Rose.

    We didn't really know too much about this director, just noticed that it was on Netflix instant. His modern day version of this classic is incredible, really convincing while staying true to the story. Plus lots of hot sex.

    Song: Yeah Yeah Yeahs- Y-control. (check her out on Conan O'Brian-she's pretty badass)

  43. so tired, so just posting stats.

    Elizabeth:
    11:16
    -rx'd squat cleans, but 15-9-6 ring dips with white band assist.
    -first time with Elizabeth and she was hard. those squat cleans add up and it's a fight to stand each one of the latter reps up. probably could have gone with the 21-15-9 rep scheme on the dips but I got a little pissed with them when my sweaty legs slipped out of the band during the first round and smacked me in the face. good times.

    hope to answer the book, movie, song question tomorrow during what's bound to be a boring work training tomorrow. Nice job tonight all!

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