CrossFit South Brooklyn

Established 2007

WOD 12.4.11

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For Time:
750m Row
21 Dumbbell Thrusters
21 Box Jumps
500m Row
15 Dumbbell Thrusters
15 Box Jumps
250m Row
9 Dumbbell Thrusters
9 Box Jumps

Post time and Rx to comments.

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New Rogue R3 Racks, Barbells, Slam Balls and Dynamax Balls

Big thanks to Coach Josh for helping install these awesome new racks!

Updates From The Powerlifting Meet

If you’d like to read some updates and check out pictures from this weekend’s powerlifting meet, Check out Sarah H’s twitter account.  Otherwise, if you competed yesterday… How’d you do?!

__________________
Facing Your Fears (Bonus Points: How many CFSBKers can you spot in this video?) CrossFit
The Business Power Of Fun Jonathan Fields
How Exercise Benefits the Brain NY Times
Training While Pregnant 70s Big

Comments

  1. Backoff week. Didn't make it to the gym on Friday so I combined both days into one.

    Back Squat
    45×5 95×5 110×5 130×5

    Bench Press
    45×5 65×5 80×5 95×5

    Deadlift
    95×5 115×5 140×5 170×5

    Press
    45×5 50×5 65×5 80×5

    Afterwards, did some barbell complexes:

    Deadlift – Row – Tall/Power Clean – Front Squat – Push Press – Back Squat
    3 reps each @ 115lbs
    5 reps each @ 115lbs
    3 reps each @ 115lbs

    Need to figure out how to program these a little better. Everything was pretty easy except the push press. For the 5 rep set I push pressed from behind the neck so I couldn't drop the bar. Had a little trouble committing to the tall cleans, so some ended up as power cleans.

  3. Tough day to be WOD'ing. Came in underslept with a bit of a heaache. Ordinarily, I'd have done today's assignment at 30lbs and a 24" box, but I scaled down and did 25lbs and 20" instead. Happy I did so. Finished in 12:19 and it felt plenty hard.

    Great to see Nick "My 2K is better than your 2K" Peterson back in action. Welcome back Coach!

  4. Did a little recovery conditioning today

    4 Rounds NFT of:
    Prowler Push (+90lbs) CFSBK>Lamp Post
    30 Double Unders
    Prowler Push Lamp Post>CFSBK
    30 Double Unders
    Rest about 2-4 Minutes

    I like this couplet of Doubles and Prowler, I once did an AMRAP of these two so I used that theme but made it easier.

    Nice day at the gym today

  5. 9am with coach fox

    pre wu
    droms
    names

    wu2
    15 air squats with mini band
    12 db presses
    12 ring rows
    10 slam balls 30lb

    pre wod foam roll and lax ball goodness.

    wod
    25lb db
    subbed box jumps for 20lb slamballs.
    11:28

    excellent to see nick and ryan back in da box.

    i like slam balls.

  6. Good workout today. Knee flet better so I went with my normal volume day:

    Squat: 265x5x5
    Overall these felt strong. Had a few slow reps, but most were solid and fast. 10 times better than Thursday.

    Since there weren't a plethora of spotters around I thought I'd mix it up and do some DB presses. Guess I could have done DB bench, but didn't. I was running late so I super set them with Clean Pulls:
    Sitting DB press; 50x5x3
    Limited by my left arm and shoulder. I warmed up to 55 but couldn't do it on the left. Not really great– I was expecting 60lbs on this.
    Clean Pulls: 195x3x5
    These felt fine.

  7. Really enjoyed the slam ball stuff. Finally got the hang of getting my hips involved so that I can throw it with enough force to bounce.

    WOD: 16-something with 15lb DBs and 20" box step-ups. I'd been dreading the WOD all morning (when am I going to get over my mental dread of all things Erg?) but turns out it was really quite enjoyable. Hard but not miserable, but then again I do have the luxury of not having to go as fast or as heavy as humanly possible. Enjoying it while it lasts!! 🙂 Speaking of, the 70s big article is pretty spot on. I agree with the sentiment of training "to maintain, or slightly improve the health of the mommy, not the performance". I met with a group of moms-to-be yesterday where I was the only person in the entire group who had exercised a single time in 7 months!!

    Awesome to have Coach Nick back!

  8. Yes, nice to see Coach Nick back in the gym– welcome back man!

    —

    In other news Dave Bryd PR'ed his squat by 25 pounds and hit 540!

    Gabrus benched 308 and squatted 429 for a 24lb PR. He's posting updates and videos:
    http://www.gabrus.com/

  9. Another nice day at the gym…

    10:55 with 35# DBs and 24' box jumps. Nice job to my Partner A, Chris!

    Then worked on snatches with Coach Shane in Comp Class. Tested things out to see if my shoulder would be able to handle snatching for next weekend's Winter Challenge at CF Hoboken. Explosiveness and speed wasn't the greatest, but it was good to work the movement since I haven't snatched in a while. We'll see how it goes next week.

  10. we are on the road on the way back from the King of Prussia meet. surprisingly entertaining overall, and great to see all our lifters turn in such strong performances.

    CFSBK definitely represented!

  11. After Shane's snatch class, I suck so much less at the snatch than I did before. It was my most dreaded movement but I feel like I know how to improve now.

    Afterwards, I did today's wod by substituting ring dips for the thrusters. Didn't time myself, just pushed hard. I enjoyed it.

  12. WOD: 11:55 25# dumbbells, 20" box.

    I am insanely jealous of all the people (CHRISTINE! RICKKE!) who can cycle box jumps so fast. Even when I'm fresh I can't get that pop-on-pop-off crazy fast cycle.

    What I really think I need to improve my times is more sleep. I have tried explaining this to my son, but all he says is "babble babble smile drool!" Clearly the point is his and I need to work on my argument. However, when he is 15 and can't drag his ass out of bed at noon I will have the last laugh.

  13. worked solo today on snatches during the 10am class. yes, trying to prep for the hoboken challenge's snatch ladder.
    -felt pretty good up through 85 but then couldn't hit 95 when just working technique. video shows me getting the bar plenty high, so I just needed to focus on the down. after 3 failed attempts, i decided to do a pre-test for Hoboken:
    1 snatch every 30 secs increasing by 10lbs.
    –able to hit and clear 45, 55, 65, 75, 85 and 95! This will be my goal at hoboken but if I can somehow magically PR at 105 that would be awesome!

    Then practiced a few cleans working up to 125. This will also be at Hoboken…along with ring dips. Thanks to Shane who provided some great cueing on my snatches and to Fox for the ring dip kipping help. Hopefully I'll remember it all come Saturday!!!

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