Rowing 101
then
In 15 minutes, row as many meters as possible
The stroke rating cap for this piece is 23 s/m
then
Skin the Cats/Inversion Work
Post total meters to comments.
Erica N. on the bench
Paragon Sports/CrossFit Event Today
Paragon Sports and CrossFit are putting on WOD today in Union Square from 4p-6p today. If you’re interested in attending/participating check RSVP to crossfitRSVP@paragonsports.com. They are expecting a HUGE crowd and the event should be a lot of fun!
Steph P. is Running 26.2 Miles for a Great Cause
OG CFSBKer Steph P. is in the final throes of training for her upcoming NY Marathon. She’s running 26.2 grueling miles not just for the glory but for a great cause as well. She works for the Team Fox Foundation (Michael J., not Christian) and is running to raise money and awareness for Parkinson’s Research. She’s trying to raise $5,000 this year. You can check out her story and donate on her Team Fox page. Great work and good luck next week Steph!!
CFQ Barbells for Boobs Location Change
Our friends at CF Queens have joined up with CrossFit LIC to put on this year’s Barbell’s For Boobs event. The event will now be held at CrossFit LIC on Saturday October 29th from 10am-1pm. If you’re interested in doing Grace to help raise money for Mammograms in Action you can register here!
All Your Links Are Belong To Us
We’re always on the hunt for links to share with the readers of the blog. If you have a link that you’d like to share with us please email info@crossfitsouthbrooklyn.com and we’ll slap that puppy up on the main page for all those animals who never click on the comments.
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Most of us have goals for the first 5-weeks of the cycle but do you have goals for Back-Off week? For believers, what do you do to maximize this week in the gym?
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Lever Progressions Pt 1 Gymnastics WOD
Rowing Technique Corrections CrossFit
CrossFit Cheaters Anonymous My Athletic Life
My goal for backoff week is not to vomit while putting In work at my globo. Yesterday while deadlifting some soft looking guido was doing leg raises next to me (who does leg raises next to the squat rack anyway) and when he was done he walked in front of me to the mirror and started looking for cubes. Guy was doing the truffle shuffle. Can't wait for back off week to be over…
http://www.whoateallthepies.tv/wp-content/uploads/2011/07/TRUFFLE-SHUFFLE.gif
truffle shuffle LOL
great workout in there last night. sandbag burpees baby!
I enjoy a back-off week every once in a while, although this week I could use an ass-kicking workout. I can always benefit from more mobility work, so that's something to focus on this week, athough it might not rise to the level of a goal.
I signed up for the King of Prussia meet. you are looking at the last place finisher in the raw/unequipped 275lb weight class!
DIG IT!!!!
This is great- from a story about CF Virtuosity, CFSBKs own Most Photogenic Lifter of the Year Mr. Christian Fox
Way to picture-jack them Fox!
Noah: And in the background, Ryan!
Awesome pic Fox!
Wait a second…I hadn't looked that closely, I'm also in the background. WE TOTALLY DOMINATED THAT PICTURE.
AWESOME, Fox!
Back Squat
Warmup: 45×5 95×5 135×5 185×5
Work: 195x5x3
Press
Warmup: 45×5 95×5 105×2
Work: 110x5x3
Deadlift
Warmup: 135×5 225×5 275×2
Work: 285×5
Dips: 9 8 7
Took a few days off after crush week, was feeling beat up. Had a wedding in the Berkshires (Great Barrington) took a nice ride up on the taconic, was pretty nice leaves changing and all.
Felt nice to get back today, I felt gassed in the high knees, jump rope and attribute that to a few days off, boozing, and eating like crap.
did 3506 meters, then worked with JMD, and Ben G on some gymnastics, Nice small class. thx to shane for reading to us during the row,
now that back off week is just about over and david didn't make us do all kinds of zercher holds and weighted carries, i feel safe saying that i actually really like back off week and find it really essential, mentally and physically. i feel really refreshed and ready for next week.
Crossfit Pasadena:
6 rounds for time of 300 meter row, 20 kb swings @ 1.5 pd, 15 pull ups, 10 box jumps @ 24", minute rest.
Oof. This looked like the brainless kind of WOD I was looking for mid vacation, but my kips broke down pretty fast. They're tough after swings and rowing. Also they had very fat bars that were harder to grip. The vacation boozing caught up with me in about the 4th round. It took me almost 38 minutes but most of that was spent on 2s and 1s of kips.
But it was fun, good coach and everyone was friendly. Some loudmouth immediately started bagging on the Yankees when I said I lived in Brooklyn. Then Word with Friends came up and he said I must be easy to beat because "yo" isn't very many points. Funny guy.
The rowing was fine, the swings were: 1 round unbroken, 3 rounds of 10, 10, then two rounds of 8, 7, 5. Box jumps were all unbroken because it took so long to get the pull ups that I had my breath back. I might go back on Saturday.
Ben: If you go back on Saturday you can tell Funny Guy that while Yo isn't worth many points, YoTheYankeesGotTwentySeven is worth a quite a few.
@dh3 – i'm from the berkshires
@goose – i think the word "guido" and making fun of overweight people might be something good to "back off" from this week.
baz
*snort*
squat
285x5x3
Bench
245x5x3
EMOTM for 10 min
2 power cleans @165lb
4 Pushups
Never made Fun of overweight people… and using the word Guido is a right of passage when you live in Staten island. Don't get it twisted.