CrossFit South Brooklyn

Established 2007

Blind Date

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You’ve been set up with one of CrossFit’s finest ladies! Come on down to see which girl you’ll be entertaining this morning!

Gracias!

Thanks to everyone who came out last night for our first 2012 Paleo Potluck. There were some amazing dishes and deserts on display last night.  We had a blast seeing everyone in their “normal” clothes getting a chance to connect with their fellow SBKers.  Our next Potluck is early March after the challenge. See you then!

Meet the CrossFit Girls

Below is a little cheat sheet with all the CrossFit Girls listed out for you. Each name that is hyperlinked leads to a video of that workout.

The Benchmark Girls
Angie
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
 For Time
Complete all reps of each exercise before moving to the next.
Barbara
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Rest precisely three minutes between each round.

 5 rounds, time each round
Chelsea
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
 Each min on the min for 30 min
Cindy
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
 As many rounds as possible in 20 min
Diane
  • Deadlift 225 lbs
  • Handstand push-ups
 21-15-9 reps, for time
Elizabeth
  • Clean 135 lbs
  • Ring Dips
 21-15-9 reps, for time
Fran
  • Thruster 95 lbs
  • Pull-ups
21-15-9 reps, for time
Grace
  • Clean and Jerk 135 lbs
 30 reps for time
Helen
  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
 3 rounds for time
Isabel
  • Snatch 135 pounds
 30 reps for time
Jackie
  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)
 For time
Karen
  • Wall-ball 150 shots
 For time
Linda
(aka “3 bars of death”)
  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW
 10/9/8/7/6/5/4/3/2/1 rep
rounds for time
Mary
  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
 As many rounds as possible in 20 min
Nancy
  • 400 meter run
  • Overhead squat 95 lbs x 15
 5 rounds for time
The New Girls
Annie
  • Double-unders
  • Sit-ups
 50-40-30-20 and 10 rep rounds; for time
Eva
  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups
 5 rounds for time.
Kelly
  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball
 Five rounds for time
Lynne
  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups
 5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.
Nicole
  • Run 400 meters
  • Max rep Pull-ups
 As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
Amanda 9, 7 and 5 reps of:

  • Muscle-ups
  • Snatches (135/95 lb.)
 For Time

How many of these workouts have you done? Which is your favorite and least favorite?

Comments

  2. Lady Fox worked with me this morning on the Hail to the Queen movements, especially the ones I'm least comfortable with (*coughOVERHEADSQUATcough*) while the 9 AM'ers were meeting the mystery woman. I won't spoil the surprise. 🙂 Thanks Jess! I'm feeling much more confident about Saturday now.

    After we were done I decided to try for a strict pullup again. And I GOT IT! (I had chins before, but not an overhand-grip pullup.) I guess I just needed to try for one NOT after having just deadlifted or cleaned. WOOO!

  5. Bummed to miss this morning, fire on my block so no sleep. I'm uncoordinated enough as it is so lack of sleep + WOD = a really really bad idea. Diane also in Slow Diane format is my favourite – I have no idea why but I always feel weirdly good at the end, no voming like the others just beat and happy at the same time.

    PS: All the dishes last night were ohsotasty, but an extra special request to whoever did the curried plantains, please oh please will you upload to Lana's site the recipe or email to me? They were outstanding. julie.barnard AT gmail.com

  7. Maybe the blog only wants to hear me with gripe. Trying again…

    Excellent time last night at the Paleo Potluck! We've got some pretty awesome cooks in the house! And remember, please email your recipes to Lana(at)groundupdesigners(dot)com so that she can post them on her Brooklyn Paleo blog!

    Today:
    Wendler Bench:
    (45×5, 65×5, 75×5)
    88×5
    100×3
    110×5

    Then Jackie:
    10:24 rx'd (not a PR)
    -this is always worse than I think it's gonna be. Also, my quads are pretty fried from yesterday too. I put the bar down way to much. Need to get so much better at being comfortable being uncomfortable. Thanks to the folks cheering me on and keeping me moving.

  9. Yeah, Jackie is worse than it looks on paper. Funnilyy enough when I read the 'Blind Date' thing, I was hoping for Jackie (which I haven't done before) or Diane (which I have, and hurt my back like a dumbass on).

    9:06 with Jumping pullups.

    Paleo potluck was a lot of fun — AMP(lates)AP

    PS The Lamb+Beef Kofta and Morrocan Carrot Salad were the real winner last night, as was the Fox's Chimichurri (All the meat was gone by the time I got there, so I just had some chimichurri, neat). Hope to see recipes for all those!

  10. Bummed to miss both Jackie and the potluck last night. I've done 14 of those ladies – Lynne is my favorite because you can take your time and get swole afterwards. Fran is my least favorite of the ones ive done because I'm so terrible at thrusters, but I bet Eva would be even more unpleasant.

  12. heading back to NYC after a weekend home in PA.

    reason to love CFSBK #544775498: I out-shoveled most everyone on the block yesterday morning after the snowfall, even though I was the only woman and was older than at least 50% of my fellow driveway warriors.

  13. Jackie today 7:37 RX. Fun, row was smoother than expected, broke thrusters up 30/20, which is always a bit more about discomfort tolerance than anything else. Pullups were good, tried to go 10/10/10, but the last set got wonky and did it as a handful of pocket change.

    Forearms and biceps hurt something awful afterwards.

    Diane is my least favorite, 2 Goats, nowhere to hide. One of the ones with running is my favorite, probably Nancy, which is 2 strengths.

    Fun time at Potluck last night, felt like I didn't get to talk to nearly enough people, or eat nearly enough food (which is ridiculous, since I was totally in the Hurt Box after dinner.)

  15. Jackie Rx'd in 8:24
    Not a PR but a good workout nonetheless.

    Cindy or Grace are probably my fav girls. I've never done Lynne, swole sounds fun.

    Kelly is by far the worst girl, this is not even debatable. I've never done Eva though and she sounds awful.

  17. I have done all of the girls except:
    Isabel, Karen, Eva, Kelly, Nicole and Amanda

    Karen would take me all day and crush me mentally
    Kelly and Eva look like absolute hell.

    As far as what I've done, I dont know which is worse, Barbara or Fran. They both totally destroy me and make me "not right" for up to 30 minutes after they're done. I dont think ive ever done barbara and not thrown up. She's that bad.

  19. I didn't do any of the ladies today. I'm married, and this is disgusting. Bummed to miss last night.

    @gabrus, in Vegas. One night in Vegas = two weeks in LA. No excuses! Lobster rolls, denied!

  20. I've heard the Girls workouts are named after hurricanes because they wreak havoc, but am I the only one with the theory that they're named after women so that guys can say "I did [insert girl's name here] today"?

  21. Today was my first time doing Jackie, I did it in 9:19 with a 33# bar and a big green band. It was hard as fuck, but really fun. Thanks to coach Nick for pushing my feet up on the last 5 pull-ups… It would have taken me an hour to get those without your help.

    I also loved the pre-wod foam rolling….It's just stupid how much I love the foam rollers, I would happily get down with a 24hour AR class if you guys offered it.

  22. Jackie at 9:12. Breakfast was too big and I felt a bit slow. I've done a lot of the benchmarks. Just Annie of the new girls. Chelsea, I'd never heard of till today's post. That workout essentially presumes a 20 round Cindy, right? And then add ten rounds at that same same rate. Yikes. that sounds tuff. Btw, I only have an 18+ round cindy so Chelsea seems out of the question. Still Cindy and Helen are my favs. Any girl who asks me to do handstand push ups and/or snatches can, well, um….

  23. SO happy I missed Jackie, one of my least-favorite WODs. But since we have an actual Jackie at CFSBK, I was thinking about WODs named after our own women. Shouldn't there be a Jess, a Christine, a Kate, a Katie, etc?

  24. I actually really like Linda. I will never do Karen. I'd probably have turned around this morning had I seen it. I did Jackie in 9:28 today. It was my first real WODdy WOD since a long time off, so I was pretty happy with it. Great, great to be back.

    I guess we're going to have to organize a Giants Paleo Super Bowl Party.

  25. Jackie…

    10:12

    Pretty happy with the time as Im getting my conditioning back.

    Rowing was smooth and easy.

    Tried to stay relaxed on the Thrusters, only had to stop for a few seconds 4-5 times

    Pullups were limiting since my forearms started burning. Overall I think I worked it just right given my current conditioning–I stopped as few times and for as little as possible.

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