3×3
or
Work up to a 1RM
Post loads to comments.
compare to 1.11.11 or 1.28.11
AMRAP in 10 minutes:
30 Double Unders
15 Overhead Squats, 95/65
Post rounds and RX to comments.
RSVP for the Potluck Today!
Are you going to the CFSBK Paleo Potluck next weekend? Please RSVP to the event page listing what you’ll be bringing and how many will be in your party. Because we need to order extra tables, chairs and cutlery, please post by this Wednesday so we know how many to plan for.
Park Slope Babysitting Coop
So you’re a parent who wants to go out, but you cringe at the thought of paying $50 (if you’re lucky) for a babysitter. Thankfully, there’s the Park Slope Babysitting Coop, a group of families in the area who babysit for one another using a point system – this saves you cash and allows greater flexibility and availability compared to a one-on-one exchange between two families. The group’s members live in Park Slope and surrounding neighborhoods, but it does not have geographical boundaries.
Interested in joining? Our very own CFSBK is hosting the Babysitting Coop’s next bi-annual get-together on Saturday, January 21st, from 2:30 to 4:30. The purpose of these get-togethers is for the parents to meet each other and each others’ kids. Email Coach Nick at nick[at]crossfitsouthbrooklyn[dot]com if you plan to come.
________________
How are you spending your holiday?
MLK’s Last Speech
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Paleo Diet Infographic PaleolithicDiet.com
Do I Need One-on-One Training CrossFit Virtuosity
Highlights from the 2011 CrossFit Games CrossFit
Bringing CrossFit to ESPN ESPN.com
Shree Mulay says
Yeah baby, this is gonna be a fun wod!!!
JJ says
Spending the holiday at the Russian Turkish baths in the east village this afternoon around 4:30. The more the merrier!
Fox says
JJ – Brooklyn Banya is where it's at!
Jules says
Gah! Hey MGMT, left my new SIGG by the coffee maker this morning, brushed silvery metal. Please oh please will you keep it safe for me until Wednesday 7am class? I will also try to pop in tomorrow evening. I've only had for a few days, darnit! I think I need to duct tape it to my body..
Good workout with Shane this morning, the thumb isn't quite sure what to think of DL's and erg, was interesting to try switch grip – I liked it. Thanks for the subs, too, Coach S!
Shree Mulay says
pr: 135 * 3. Might've been able to do more, but ran outta' time, eh…
WOD: 2 rounds, 30 DUs, and 4 OHS @ 75 lbs.
Wonder how that would've felt if it were a 15 minute AMRAP?Sameer says
I am building my robot army!
and going to crossfit.
Joel Wertheimer says
The babysitting coop article reminds me of the best article ever written on monetary policy:
http://www.slate.com/articles/business/the_dismal_science/1998/08/babysitting_the_economy.single.html
If you find discussions of Ben Bernanke and the Fed mindnumbing but hey maybe you want to understand what it's all about, Krugman breaks it down Park Slope Babysitting Coop style.
Lana says
Can I just say how excited I am about Sameer's robot army?! I want to come see them!!!
I am spending my holiday at work ๐ and then going to CrossFit tonight and then working on my art installation after that YAY!
I think I'm getting a slight cold, so I am not totally thrilled to do today's WOD… but it will be good practice for Hail To The Queen.
Also, Jeff added our box to WODstack. So if you use it, you should join the box. Currently it is just CrossFit Zellner
JOIN THE BOX
JeffZ says
Uhh it looks like all the other people on WODStack have our box listed somehow? I'm not sure how this website works — I didn't find ours when I searched for "Brooklyn" so I made it. Who knows.
Looks like a fun workout today, but my hips are in bad shape and I'm not sure OH Squats will help them.
Mel says
Doing taxes for my holiday – LAME! But will be coming by tonight for the WOD
Jessica Bailey says
Thank you for posting the video of Martin Luther King, it was a good reminder for me of why today is an important day. I am going to spend the day cooking, grading, and writing a fellowship to study quilting in Hawaii next summer. Any suggestions for ways to cook a sirloin roast? I could just boil it and put salt on it, but I am trying to expand my repertoire:) JJ, if I can finish all those things I will try to head to the Russian Turkish baths!
Margie says
Jess – No boiling!!!
Rub it with salt, pepper and if you wanted some rosemary/thyme/garlic, put it in the oven at 325 until it's 125 degrees for med rare (about 15ishmin/lb). Pull it out and let it rest for about 20 min before you slice it against the grain.
Christine Naclerio says
The 12pm class is nice. I gotta remember to do that more often (when work allows).
Overhead squats felt a little shaky. The stabilization is harder for me than the squating part.
Warp up @ 33
2 x 3 @ 43 – failed at the last one of each so I dialed it back for my last set
1 x 3 @ 37 – this felt pretty good
This WOD was pretty fun. I think I"ve decided I like AMRAP's better.
3 rounds + 3 double unders @ 25 lbs and scaling double unders to 15 attempts per round.
DH3 says
Has anyone seen Peter H?
Peter if you are reading this dont worry it wasnt fair for the 15-1 Packers to play an "away" game at Lambeau. I mean after all that is the Giants home stadium.
Lana says
Ohhhhh shit: Gawker says "CrossFit Is Over"
You all saw that commercial during the game last night right?
Lana says
Blown away that #reebokcrossfit is trending on twitter right now.
I guess commercials really work…
Stella says
A little DIY strength cycle in San Francisco:
BSQ 140x5x3
Press 65×4 (failed on 5th rep), 60x5x2. We are spoiled at SBK with our fractional plates. I wish I could have tried 62.5.
Deadlift 185×5. Boy, are those 12-sided plates awkward!
No chinups today — not a pullup bar in sight!
asta says
I'M WORKING.
๐
Fox says
Worked a regular Monday on MLK day, 6am till ~2pm. Then hill sprints.
DROMs and Pose drills
8 x (about) 40 yds
Very had to keep pushing through my 'finish line' towards the end. Glad I made it out again! Now, banya.
——–
That speech is a potent reminder of how far we've come as humans and how much we can still evolve.
lady fox says
12pm class.
OHS:
(45×5, 65×3, 85×3, 95×2)
105, 115, 125
-these felt super super heavy today. Would have kept going up if I had more time.
WOD:
3 rounds plus 30 du's + 5 OHS
-scaled up to 75# because that's going to be the rx'd weight at the queens competition. only the first round of squats were unbroken. my du's were sloppy today too.
-the limiting factor for me with this today was my wrists! They just did not want to hold that barbell overhead.
Oh, and I got my first pistols today thanks to Marcos' advice on using a weight to counterbalance me. Yay!
And now, we're off to the Russian baths…in Brooklyn!
michele says
I regret I didn't name my blog "No-Boil Paleo."
Jessica Bailey says
Thanks Margie! No boiling is my new motto.
David Osorio says
6pm Group
Warm-Up
Some Light Foam Rolling
PVC Group OHS
Warm-Up 2 x2 rounds
OHS
45×5
75×5
95×3
135×1
145×1
155×1
165×1
175×1
AMRAP 10 MIN:
30 Double Unders
15 Overhead Squats, 95lbs
3 Rounds + 30 Doubles, 4 OHS
Hello Wrists!
Charlotte says
Spent MLK day with the fam, which was awesome. And ate THIS, which everyone must know about:
http://www.nytimes.com/2012/01/08/magazine/recipe-bacon-and-apple-quiche.html?_r=1&scp=1&sq=bacon%20apple%20quiche&st=cse
If you are eating dairy and fruit (there's about 1/4 c blue cheese) it is the BOMB as a crustless quiche.
Also–Nick and I are members of the babysitting coop and it is awesome. Fellow parents, join us!
Carlos says
Strength class:
Squat 205x5x3
Press 95x5x3
DL 290x5x1
Holy smokes David 175!
Rob Is says
Strength Cycle Volume Day:
Squat: 265x5x5
The first few sets were harder than the last two. Michele told me a new way to tighten my back (a Dan John cue he told Rip) and it really helped a lot.
Bench: 175x5x5
I kept the tonnage the same as last week and added a fifth set for a true Texas Method Volume day. Felt good and the bar moved well for the most part.
Clean Pull: 205x3x3
These are getting somewhat heavy. I'm not entirely comfortable with them– last week I felt they really popped but this week I felt like I was doing a some kind of arm cheat on the 2nd pull. Dunno.
Overall a good workout and a shit-ton of weight moved.
Jeremy says
531 Squat
275×5
315×3
350×7
Didn't feel confident enough in that eight one to chase it.
Unilateral Dumbbell Press
50×3
70×3
80×3
Trying to find a heavy triple, 80 was plenty. Much harde to stabilize when it's one arm at a time
Power Shrug
315×3
405×3
495×3
545×3
Really just wanted to pile some weight on a bar and have some fun ripping it.
mindy says
damn did i miss another sandouny trip… i miss that place ! i practiacally grew up playing poker in the back room after hours there , such good times
Dan N says
Strength Cycle 2.1
Squat 205x5x1
Need to stay back on my heels better, lead up with my chest more
Bench 150x5x2, 150x6x1
Did 155x5x2, 155x7x1 on Saturday – probably could have used an extra recovery day
DB Presses and Rows for accessory work.
Sarah la Rosa says
Saw today's workout and knew I had to come in; great practice for Queens competition!!
Warmed up with 500m row, and about 5 min of DU. I'm got up to 15 in the flight simulator. Still working. Proceeded to warmup one, still subbing ring rows for pushups (lat work) I'm starting to feel really strong with those.
OHS w/Laurel =)
45×5
75×5
95×3
105×1
115×1
125×1
135×1 (fail)
I ran out of time to retry the 135, I was coming up from the bottom of the squat and then second guessed whether I was going low enough, went back down to try to hit deeper and lost it. Kinda silly. These felt great today, however. Really solid.
WOD: rx'd, 3 rounds + 30DU + 9 OHS
I thought about going and doing 75# to prep for competition (ala Jess) but it felt like a bit much so I dropped down to 65#. DU were SO much better. I strung 15&20 together at a time, so I feel like all this week's work is starting to pay off. OHS were great, first set was unbroken. I feel like I've found that magical spot on my back where I lock down my shoulder blades together and the bar just sits up there. My left arm fatigued as it went on, but I was still able to crank out 8+ unbroken in consecutive sets.
Laurel says
WU: 2 rounds: 5 lat-focused pull-ups, 20 sec l-sit alternating leg extensions, 10 technique focused push-ups.
OHS: 45×5, 75×3, 95×1, 105×1, 115×1, 125×1, 135×1. Felt like I was partially relearning. 135 felt better than 125.
AMRAP as Rx'd, 4 rounds + 30 double unders. Felt good at the time, but I seem to have strained something mildly in my neck. :(.
McDowell says
Thanks for posting the MLK video. Always powerful.
Keith W. says
anyone see this?
http://gawker.com/5876497/crossfit-is-over
Guy seems butthurt about this.
and then there is the paleo guy's comments.
http://www.youtube.com/watch?v=LnPA3znZjGs
I have some ex trainers I worked with also bashing CrossFit saying they just hurt people and don't know what they are doing. I have to say I have not been to any other crossfits to take classes but I have never seen anything at our box to come any place near what these fools are saying. I am sure its a case of a few bad apples spoil the bunch, plus youtube is just full of crossfit fails and damage. So what does one do to show otherwise?
PS tonights OHS was good. 85lbs 3×3 then 4 rounds plus go to 8 ohs into round 5 with 65lbs.
Jon Shea says
OHS: 5@95, 5@145, 3@165, 3@175, 2@185
WOD: 3 rounds + 30 Rx.
OHS might be my favorite.
Keith W. says
Any idea why my posts are being screened?
Am I not to post about things that might be controversial?
Keith W. says
Oh but that went right up?
Let's try this again…
anyone see this posted on gawker? The author seems buttsore from not puking enough. ๐
http://gawker.com/5876497/crossfit-is-over
And then there is also this from "Mr. Paleo" himself.
I have not seen any of the things this guy ( http://www.youtube.com/watch?v=LnPA3znZjGs )*NSFW Language* is full on ranting about at our box so I nothing to go on besides that. With that said I find our box to be superb with options for new people, with intro classes, on-ramp to build up and then of course the group classes. The coaches all seem to put the people before the workout. With all the posts on youtube of crossfit looking bad and people making opinions of things without even going to a box (like ours) how What can one say to people like that?