5×3
Add 5-10 lbs to last week as appropriate
Post loads to comments.
(e 6/6) compare to 10.8.11
Tabata Mash Up
DB Snatch Left Arm
DB Snatch Right Arm
Push Up
Cycle through stations at each interval, performing 4 intervals at each for a total of 12 intervals (6 minutes).
Choose a load that’ll allow you to get at least 10 reps per round.
Post loads and total reps for each station.
Ashley F. During Fight Gone Belated
Keeping Our Ladies Safe
A few weeks ago we posted about the Sexual Attacks that have been going on in our neighborhood. At that time, CFSBK partnered with Crossfit 718 to offer a free self defense class to the ladies in our community. While those of us that attended did walk away better prepared to deal with such an attack, we feel there are so many more of you that could benefit from a class like this. And unfortunately, this situation has not gone away as there have now been 14! confirmed attacks. While the NYPD has made 2 arrests related to these attacks, they have not been able to confirm that these suspects are connected with any of the other incidents.
Therefore, it’s time for us to act again. This time we’re partnering with the Center for Anti-Violence Education and Brooklyn Boulders to host a free Self Defense Workshop at CFSBK. This 2 hour workshop “combines physical & verbal self-defense skills with discussions on safety, prevention, & violence de-escalation.”
Class Details:
~Saturday, October 22nd from 1:30-3:30pm
~Open to all ladies, not just SBK members so please spread the word!
~RSVP to jessica(at)crossfitsouthbrooklyn(dot)com with “Self Defense” in the subject line.
In the meantime, read this safety brochure that Public Advocate Bill deBlasio put together. Seriously, it’s good. It includes a map of the assaults, helpful tips and provides contact information for community resources.
_______________
Don’t Be “That Guy” (Or Gal) Robb Wolf
squats at open gym friday night
315x3x5
happy boy
Catching up on reading Friday's posts… Loved seeing the Raymond Carver props… And actually, I have not seen the Basterds movie and will make sure it's on my list. Listening to Some day my Prince will Come right now. I'm am not very familiar with this version so thanks for posting the link.
Got to the gym late and could only fit in my 5×5 squat (which takes forever) and some prowling:
Squat: 255x5x5
Bar moved well and form overall was good. I still have a tendency to come forward every 6 rep or so. The very last two reps were pretty hard, but overall a strong squat session. Was in a much better mood when I was done compared to when I arrived.
Prowler Pushes: Something like 6 or 7 runs for about 100 feet with 50 pounds. I really don't like pushing it on the sidewalk now that I've taken to the street. The sticky part directly in front of the gym infuriates me and crushes my morale. It was late. It started to rain. I stopped. But thanks to Michele who forced my hand and got me out there.
Blog post tip: I was losing posts sometimes but since I made sure to login before I start typing I no longer do. It seems it appears you are logged in when you aren't and when you post– whoosh. Login first.
Also squatted at open gym tonight. Started at 315, and it moved fast, so I decided to go to 320, after 305 last week, and it moved really well. So today was 315, 320, 320, 320, 320. Felt organized, and felt the bottom come up strong. Basically I feel those box squats.
All, there is a fun 10K in Prospect Park on the 22nd, and online registration ends tomorrow.
http://runrocknroll.competitor.com/new-york/register
Also, how does one make that link hot/clickable? I am not very web-adept – as my son would say, I am a "noob."
Anyway, I'm gonna run it. Or at least fall forward for 10K in such a way that I appear to be not walking.
This was my first time coming in on a Saturday in months. The 10 AM class was massive!
This was also my first BSQ exposure of the cycle, since I've only been coming in on Mondays and Thursdays. I was pretty happy with 110 for my work weight, and am looking forward to see how I can improve on that now that I'm planning to come regularly on Saturdays. My goal is to come to SBK 3x/week from now through about May, when I'll resume running 5 days a week.
Tabata: 30 left hand, 31 right hand (17.5#), 33 knee pushups. I started out doing them strict but very quickly realized I was going to spend most of the pushup rounds whimpering on my stomach if I kept that up, especially after all those pushups from Elizabeth yesterday.
Back squat: 145x5x3 – very nice lifting with the strong ladies Jane and Jackie!
Tabata mashup: pushups on a parralette because my belly is now cutting my range of motion short, snatches with 17.5. Didn't count totals but my best round was 7 reps and my worst 6.
Cool down: Elliot snuggles
the prodigal active recovery coach SHANE returns!! o frabjous day!
so glad i came in for today for this unexpected treat. good work especially on thoracic extension, which is a very subtle movement, as well as thoracic rotation (ditto.)
afterward i worked on my chinups. since i lost the dead hang one i had, i now use the lightest band (thin orange one) and do singles. with about five minutes' rest between them, i can do four or five.
my injury list is growing but i want to keep working and training through all of it. intelligently, of course.
Meant to post this thought-provoking article from Salon… parts of it really hit home for me.
a fine 8am with coach margie
pre wu
droms
names
WU
3 Rounds of:
0:30 in a prone or supine plank. (alternate each round)
15 air squats with mini band holding at the bottom for 1 second
3 jumping squats
10 Ring Rows
BSQ with the my squattin brother björn
(45×5 135×4 185×4 225×4 255×3)
280x3x5
still feeling good.
Tabata Mash Up – yay for TABATA!!!
DB Snatch Left Arm 10, 10, 10, 12
DB Snatch Right Arm 10, 10, 10, 12
Push Up 10 10 10 12
Nice to squat with Max today. 260x3x5 – up 10 from last week. These moved well, except for a few reps where I hung out at the bottom too long. Thanks for the cue, Noah. 265 is my current 3 rep max, so I hoping my next test at a 3RM gets me close to 275, which theoretically gets me in the ballpark of a 300 1RM – my yearend goal.
My shoulder wasn't feeling so hot today, so I replaced the DB snatches with 2 rounds of tabata row then push-ups. Total meters was about 887m and total pushups 71.
Fun filled giant day of classes- seriously, where the hell did all you guys come from?
Got my back off week squats in early, nice and easy. Then the little WOD looked so fun I took a crack at it post noon class. 47L, 48R, 63 PU. Fun, not overly mean WOD.
The keg has arrived at Casa De Abbott, please come and help me drank it. One Four One 9th Street.
Mini vacation this weekend cancelled which meant I had to settle for the next best thing… Squats!!
Warm-up
Foam rolled, droms etc
2 rounds:
12 ghd hip extensions with bands
:25 supine hold on ghd
Back squats
(45×5, 135×5, 165×5, 185×3, 205×2, 215×1)
225x3x5
Happy to hit this, despite my head not being "in it" today. Really had to talk myself into staying focused on the task at hand. Also- rested way too much between sets. Like 5 minutes
five minutes between heavy sets is not long, sir!
Squatting with Rickke was excellent. 255x3x5. Missed last week, so this was a five pound jump from the week before. Thanks for the encouragement and queues everyone, the last few sets were organized but tough!
119 total for rthe tabata mash up. I am humbled as usual by the scores put up by the awesome athletes I get to train with.
Post workout Fleisher's chicken OMG so happy.
First day that I was back in full force for a heavy backsquat. The gym was PACKED!
BSQ w/Jason
(45×5 95×4 135×3)
200x3x3 205×3 210×3
I was pushing really hard on this, because I felt behind from the last few weeks. I PR'd without knowing, because I just switched to my new logbook. 210 was really heavy, my second rep was very messy, I broke in the center and almost had to bail, but then my adrenaline kicked in when I got scared of bailing and I managed to straighten it out. I really wasn't sure about how much I could do after this last few weeks, so now I know.
Tabata goodness w/20# barbell:
DB Snatch Left Arm: 9, 10, 10, 10
DB Snatch Right Arm: 10, 10, 10, 10
Push Up: 7 5 5 5
Total (I wrote it wrong in the whiteboard): 26-25
I'm glad I fought to stay consistent on the tabata, that was my main goal. My pushups were done in good form, I think I'm working pretty consistently towards my goal on that for this month.
Yay for crush week!