3×1
Athletes will use ~70% of your projected 1RM for the Total
then,
Rack walk out at 105% of your predicted 1RM.
Rack the bar on your back, walk it out, and hold for 3-5 seconds once stabilized. Walk it back in and rack it. Know that you are strong enough to squat it.
Please use this 1RM Calculator to calculate your percentages. Add a few lbs to the calculation since we’ve been doing 3×5, not 1×5
Please review this video about racking the weight.
Post loads and predicted 1RMs to comments.
AMRAP 10 Minutes:
15 Snatch 95/65
10 Knees to Elbow
Post rounds and RX to comments.
Coach Margie Squats 192.5 (PR)!!
CF Hoboken Winter Challenge is this Weekend!
CFSBK will be sending athletes to compete once again in the CrossFit Hoboken Winter Challenge. Good luck team, SBK!
Team CrossFit South Brooklyn
Jaclyn Z
Rickke M
Mike M
Teresa B
Rolando M
Kiki P
Melissa L
Jessica F
Noah A
Kate D
Chris F
Josh M
Best of luck to our competitive team! Check out the 4 WODs they’ll be competing at HERE!
Rowing and Muscle-up Workshops this Weekend
Coaches Nick and Noah are hosting workshops to help you develop your skills on the erg and on the rings. There is a sign-up sheet for Noah’s Muscle-up Workshop on the community board at the gym. The class is Saturday 12/10 at 1:30pm and costs $10. There is a buy-in for participation of 3 unbroken chest to bar pull-ups and 3 ring dips.
Nick’s rowing workshop will focus on the Recovery stroke. Join Nick to find out how to improve your recovery for a more effective and efficient stroke. Nick’s class is Sunday 12/11 at 1pm. Contact Nick nick [at] crossfitsouthbrooklyn [dot] com if you’re interested in participating!
Want to Climb Kilamanjaro AND Help Kids Get an Education?
Child Education International is hosting a week long climb of Mt. Kilimanjaro to help raise funds for schools in Asia and Africa. The trip is scheduled for February 2012. If you’re interested in finding out more information check HERE.
________________
2011 CrossFit Games “Sail” Youtube
How to Build a Garage Gym Rogue Style CrossFit
@Coaches: I was wondering if I could squat heavy today and on Sunday. I've missed a few exposures over the past cycles and am not feeling very enthusiastic about testing my 1RM right now. I know I'm weaker than I was in September at the strength cycle total and while I suppose there is some virtue in finding out how much weaker I've become it seems to me that I could just keep squatting instead rather than finding that out. Does this make sense? I'll go with whatever you folks say, of course.
Damn Margie, awesome squat!
Morning with the strong folks.
BSQ 135x5x3. This is the first time I thought I might fail (but I didn't, yay!).
Bench press 85x5x3. Heavy but still not at the "I might miss this one" point.
Cleans 73x3x3. Strangely, these felt easier than 68 did last week, but I could still use some work on aggressiveness getting the bar up.
And then…
Strict chinups! 1×3. Last night I did my very first strict chins, but no one saw it so it's like a tree falling in the woods, does it make a sound? Today I had witnesses (and video, courtesy of Jeremy)! Squeeeeee!
Great morning with the 7am-ers, apparently I'm doing the Total on Sunday so had fun with the 3×1. When I did the rack walk out with my 105% for the predicted 1RM.. it felt weirdly good, like "oh – I can do this." Huh. And many thanks to Josh/Shane for the Tabata setup! That was a good one.
David – Caramel ice cream in the freezer for you, name written on the lid. This one I did with Milke Thistle Farms milk. I highly recommend a scoop of it in a bowl, with dark chocolate covered pecans and a shot of bourbon poured over the top.
And huge high fives ::high fives:: to Margie – daaaaaaammmmnnnnnn that squat was crazy amazing!
worth a read:
http://www.cnbc.com/id/45512866/
Jules my brain just exploded reading about your recomended ice cream consumption method. I have the cold sweats just thinking about how amazing that sounds.
Got in last night and got my 5-3-1 1 Week Bench in. 215×9, felt pretty strong. Josh saved my bacon on the 10th rep, I think the bar was doing some weird unbalanced dipping, but I think I may have been able to get it on my own (or, you know, your have crushed my larynx.)
Later got together with some folks and did yesterdays Clean/FSQ/Pullup WOD, RX in 8:03. Very fun, I've been a bit lazy on conditioning lately, but felt decent, all my pullups were unbroken and I felt like I managed my rest well. Nice working out with David, whose composure and execution under duress are always pretty inspirational.
Awesome video of Margie, and it was even better to watch in person!
Great read, Charlotte. agree with the sentiment whole-heartedly. Placing your self in uncofortable situations forces you to learn new things about yourself and your environment, that's a good thing. I also like that there is at least one other person who doesn't know how to hyperlink on the blog! Maybe we can start some kind of analog chat room 😉
That "Sail" video gives me goosebumps.
I am soooo looking forward to the first Paleo Challenge Rest Day Dinner!!!
Fox, me too! This past year I entertained thoughts about hosting one, but I was new to the gym and didn't know anyone, and I wasn't doing the challenge either. So I wussed out. But this time I'm so in on making people dinner.
@Coaches: Pregunta Numero Dos: Will there be a teaser class this Sunday? A friend of mine is keen to check out Crossfit, and I was going to point him to our Teaser but wasn't sure if it was going to happen.
Samir:
1- You can certainly squat heavy tonight, that should be no problem. Sunday however is unlikely. Doing 3×5 heavy squats takes far longer that 3 heavy singles (with the first being well sub-max) and we will necessarily be running tight on rack space and time. Friday Open Gym would be far better since you can definitely have tme and space.
2- Yes, teaser at 11am. Thanks for the referral!
First of all, I am having a total love affair with the blog right now. I continue to be so impressed with what folks are doing (people who lifted in last weekend's meet, i'm looking at you), and i only wish there was more photographic evidence of it, especially if Bina is behind the lens.
Second of all, the gym is also making me high on life right now. On Monday I deadlifted more than I have ever before, which is always a particularly satisfying lift for me, and today I squatted more than I ever have before with correct form, which I thought would never happen, and I feel like a bajillion bucks. I kind of want to get married to the barbell; no judgments.
@Fox: Thanks! Sounds like a plan.
SNAP! Margie that's amazing!!
Thanks all for the kind words.
By the way – that's not me screaming like a banshee. Well, I do give out a nice yell, but mostly you're hearing this lovely coach from Pennridge HS. He brings a team of girls to every meet and is a super supportive guy.
i haven't bought a single "paleo" cookbook and probably won't, but i'll probably buy this book – Kafka is a serious cook and experienced recipe author, and i was pleasantly surprised with the news she'd written this book, The Intolerant Gourmet: Glorious Food without Gluten and Lactose.
meat CSA folks:
have y'all had trouble getting your stew meat to cook up tender? Rickke mentioned this to me and i realized i'd sort of experienced the same problem, even after very long slow braising.
tips?
It saddens me to say I'm pulling out of Hoboken. My back is DUNZO after foolishly scaling up Monday's wod 50lbs. I have been training long and hard- sometimes 2x per day- and I was really looking forward to competing but c'est la vie. Good look to all the competitors.
(sorry for the multiple posts today)
you're doing the right thing, rolando. i hope it feels better.
here's my chiro i told you about:
Dr. Pico
i haven't cooked the stuff labeled 'stew meat' yet, but i cooked the big roast, which is probably a similar cut of meat, and it came out really nice. i braised it for about 8-9 hours in a mixture of red wine, tomatoes, and homemade beef stock. i pulled most of the sauce out and reduced it about halfway through, then added back in. the meat was super tender, especially the next day.
strength week 4.2
i almost didn't lift tonight because i felt awful from a weird stomach/gut problem over the last few days. at the beginning of class i felt really weak. but i ended up having a decent night, so a reminder — just because you feel like shit, doesn't necessarily mean you will have a shitty night at the gym.
warm up: some clean drills (tall cleans) 45-55-65-75, then standard strength cycle warm up
squat: 230x5x3
this is the second day of my deload and this was definitely the best 230 has ever felt. 230 last cycle was nearing the end of my limit and every set ended in a grind. 230 today went up super fast. i kept my stance a bit narrow per monday's tip and i think that helped a lot. hope i can keep this momentum up. nice lifting with rob israel tonight.
press: 92.5×5, 92.5×4(F), 85×5
this sucks… 90 was a PR on monday, and it felt strong. but i failed on my 5th rep in the second set (after a crazy fight) tonight. presses are hard :/
chins: with white-band, 3-2-2
same as last week. clearly not a strength of mine but i'll keep at it. i was hoping to have a solid 3-3-3 by the end of cycle, but there is only one training week left, so idk.
closed out the night with some light power cleans. doubles at 95-125-135-135. i feel like i'm absorbing a lot of the cues people are giving me, and it's all in my head, but not really coming together on the platform just yet. but that's why i keep trying.
Had an excellent night squatting with Noor. I like being paired with her. =)
We did the heavy route b/c of the upcoming titsday business. Did 200x3x5
It felt solid, I felt in control. I'm so happy to report that this cycle has turned around, I hit my first mental wall in the beginning after going too heavy out the gate, so it's great to be sitting comfortably at 200.
Noor and I missed the WOD due to our lifting – so we busted out a 1500 m row. 6:13.0
0.1 faster than last time! haha.
I made a beef stew 2 weekends ago and it was tender. If I recall I didn't brown the meat as I normally do since we didn't have gas on yet and I cooked it on high in the croak pot longer than I intended (2 hours maybe) and definitely let it cook for at least 5 total, so it was braised in the broth for a really long time….
—
Same to you Nick– it was pleasure sharing the platform with you!
I did a split session Tuesday/Wednesday so I could work with Alec tonight before/during my squat. My knee has been getting really sore after squats and the form seems to be fine. Turns out my ankle is not giving and it's creating shear at the knee. In 5 minutes of mobility work not only did my knee pain subside but I was able to squat and not irritate it further. Thank you Alec!
Recovery squat: 230x3x3
I've been doing box squats but wanted to use full speed to test the knee. All good.
Yesterday…
Bench: 185x5x3
Small reset to see if I can push through 190 again.
Barbell T-row: 45+bar x 10×5
Shane showed me the awesome horizontal pull implements. I'm all over that–perfect. Thank you Shane.
I made beef rendang (a slow-cooked Malaysian dish — I think I posted the recipe on the SBK CSA Google group) with my stew meat. It didn't melt in my mouth the way the best rendang I've had does, but it was still pretty tender.
Lots of comments catching up to do:
Stella – congrats on the pull-ups!
Jenna (JJ) – congrats & totally with you on marrying the barbell. Clearly the natural next step after the legalization of gay marriage in NY.
Margie – incredible squat video…I kinda like pretending that's actually you screaming. All the videos and stories from the powerlifting meet were awesome. I might have to wear a singlet for the total.
Michele – thanks for the follow up on the stew meat and to Nick for the tips. Any other suggestions from folks would be appreciated. I've tried all the standard slow cooking methods without much luck getting the meat tender.
Rolando – sorry to hear about the setback, but you're doing the right thing. There's plenty of competitions coming up for you to do your thing. Good luck healing up.
Onto the workout:
Did 3-3-3 on the back squats today
265-275-285 (pr)
265 was my last 3RM, so I was happy to make a jump. I did a walkout at 325 in prep for the total, which was heavy, but glad I got something on my back over 300# for the first time. Samir & Alex were great squatting buddies. Special thanks to Fox for helping me feel more confident under weight I never thought I'd never be able to squat.
Noah – Am actually attempting to make that exact combo as an official flavour, but until I get it right it remains in the "getting drunk on sundaes" category. If you're up for the challenge the first official prototype is yours, well, as long as your brain doesn't explode. This message will self-destruct in 30 seconds.
@MGMT: Our blog is eating comments and its happening a lot. Very frustrating. Any way that could be looked into. My little masterpiece has vanished into the ether. Can't type it in again so let me just summarize.
Press: 112.5x5x3 – awesome – still moving up.
Squat 245x5x3 – shitshow, great squatting partners in Alex and Rickke. I'm going back to Squat School. (2nd and 3rd sets included shallow reps, knee caves, the lot).
Accessory WOD: subbed 100lb hang power cleans. Got 12 cleans deep into 4th round. By mistake did 15 K2Es on first round; only realized 12 K2Es deep into second round.
A bad day lifting is better than a good day working. Come to think of it, it wasn't such a bad day at all. So there.
A first for me. Being thoroughly exhausted after a squat. I was breathing like after a metcon. Crazy. I was feeling really tired today, crappy in general and had been standing all day.
I knew today strength class would be a grind.
265x5x3 BSQ hit all the reps here and was surprised to hit this considering how my legs felt today.
Press 145X4, F dropped to 125 X5 X3. I knew I wasnt goig to hit this. I know I will hit this on Monday.
Chinups 25lbsX5, 25lbsX5 25lbsX 10
Rest tomorrow.
Rickke congrats on the 3RM. Ro, sorry about your back.
Samir — blog has eaten a couple of my comments recently as well. I've found that hitting the back button, which doesn't work on most sites, does work with this one, for a temporary fix at least.
And, sorry — what I meant was that hitting the back button allows you to at least recover the text that you lost, which you can then copy, refresh the window, and paste. (If you just hit the back button and try to post again without refreshing, you get the same error, at least in my experience.)
I'm so glad I decided on heavy squats last night, I'd missed doing them last week because of school nonsense and was worried I wouldn't be able to go up today, but thanks to some good support from Sarah la Rosa and Fox, I got through at 120x3x5 and learned that its not good to hold your breath forever at the top of the squat. So glad to see La Rosa get to the double hundred mark, exciting stuff.