CrossFit South Brooklyn

Established 2007

Press

Posted on

65%x5
75%x5
85%x5+

*If you made all your reps plus some extra on the rep outs last cycle add 2.5-5 lbs to your press training max.

Post load and rep out to comments.
Compare to 1.5.12

then,

5 Rounds for time of:
10 1 Arm DB Clean and Push Press/arm
30 DB Swings
*Use the same DB for both movements.

Post load and RX to comments.


Dave P. Jerks 150kg (330lbs) for a Double

Congratulations to SBK Friend Jacinto Bonilla!

Jacinto B. took first place in the 60+ years-old category at the Northeast Masters Tournament hosted by CrossFit Norwalk.  For a full rundown of the WODs check out the results page here!

Help Lana Z. Raise Money for her latest Design Project and A Great Cause

Here’s a letter we got from CFSBK and creator of Brooklyn Paleo about her upcoming project “Art Not Arrests”:

“I’m writing to ask that each of you consider donating toward my latest design project, if you are able. After a series of shootings in my neighborhood last summer, my friend and I were inspired to do a design project that would help raise awareness for ways to help stop gun violence in Brooklyn. This is what we came up with! 

http://www.kickstarter.com/projects/lana/art-not-arrests-garden-installation?ref=users  

Please give it a read over and watch our adorable video to learn more! If you can spare some cash we would greatly greatly greatly appreciate it. There are wonderful rewards to be had!! Including super bad ass hoodies. I know how you guys like hoodies!

If you could also share the link with anyone you think might be interested in seeing better art and education programs available to the youth of Brooklyn, that would also be appreciated! We can use all the help we can get 🙂 Share on your facebook. Share on your twitter. Share anywhere you can. Please help me out if you can. $4500 is a LOT of money to collect in 2 weeks. 

Thanks so much! Love yall!!!!

Lana

 
P.S. I am willing to do burpees for donations made my CFSBK people… if that’s what inspires you.”

SBK has always been known to help out a member in need and good causes.  Hopefully we can help Lana hit her goal!
___________________
An Ode to the Squat  Samir Chopra

Comments

  1. Excellent link from this "samir chopra" person.

    Since August 13th, 2010 I have done 6,878 squat reps (1,446 sets) and I couldn't quite put it into words– thanks. Excellent essay dude.

    —

    RE: BBQ down the street. When we had the brisket it was definitely neither dry nor salty– it was a little underdone (could have been more tender) but very tasty. The ribs were the best of the 3 meats we tried, but I liked all three. The collards were awesome.

    As with any new place there will definitely be some growing pains over there. I would consider it 'beta' but well worth the gamble.

    Bina says, "The atmosphere, price and people there were great. Pretty easy to eat paleo and it has a full bar. (Ed. note– like she ever would order a drink) The biggest problem will be seating since there is so little of it. Definitely a go-to local place for after the gym."

    I guess we shouldn't be telling our friends, but we want it to stick around.

    —

    Finally, Michele posted this link yesterday, but I have to double-down.
    Chris Kressler shows us why he rules the paleo inter-webs with another excellent podcast:
    http://chriskresser.com/why-its-so-hard-to-lose-weight-and-keep-it-off

  5. Thanks so much for sharing the kickstarter stuff guys!! It really means a lot to me 🙂 Time to start making the burpie video in thanks for the Fox's donation 😉 You guys rock!

  9. jesus, i've been spelling his name wrong for like 6 months (and it's in the URL!). Thanks Margie. I'll call you anel.

    I like how Dave can gently lower 330 thus not breaking his collar bone– nice lifts man!

  12. JR– I am squatting and benching tomorrow. I hope to be in by about 6pm and was planning on getting inside one of the Rogue racks. Would love to work out with you…

  14. Nice write-up, ineed, Samir. I wish I had read that before I got under the bar yesterday. Hmmm.

    $20 more coming at ya Lana. Great project. I'll pass it around.

    I used to hate cleans. Those are def. feeling better. Why, oh why do presses have to suck so bad?

  15. @MGMT: Thanks for posting the link to my blog. Much appreciated. And thanks, folks, for the kind words.

    I've posted before on my Crossfit experience on my blog and will continue to do so – so please keep checking on in (better still, subscribe to the RSS feed!).

  17. @Michele–that link you posted yesterday to Robb Wolf's podcast had a tiny discussion @ the end of downhill skiing training but nothing that I could find referencing long-distance training specifically. Was that the right one? Am I missing something?

  23. Samir, I loved this sentence, "In the squat, the barbell threatens to crush, to drive down, to oppress." In that sense I find it easier to "get up" for a squat than I do for a deadlift. With the deadlift, I feel like my opponent is internal, but with the squat I actually have an opponent.

  26. thanks Lana. you looked great. full disclosure requires me to say that I too am working on a project that will be crowd sourced in a few weeks – hence the hours in front of a computer and the crappy mobility in my hips.

    i reckon i need to start training now. but maybe not for burpees.

    i agree with fox. i think you're in for trouble. : )

  27. I woke up this morning from the following dream:

    Setting: Group class on a random beach
    Coach: Fox
    Gear: Pogo stilts, mountain bike, and a buffet of food
    WOD: With the pogo stilits attached to each leg, hop on them in the water, while holding the mountain bike over your head. For each rep, you are entitled to a plate of food at the buffett.

    Who is an expert at interperting dreams?? What does it mean????

    Lana – 20 more please!

  29. I know I'm in trouble… I realized it when I got back from doing JR's 50, and had another two donations in my inbox 🙂 You guys are rocking my world! (and killing my quads)

    Corbett, good luck and god's speed… I think you should do box jumps 😉

    JR your video is uploading, I'll email it to you when it's finished!
    TIME FOR SOME MEAT AND VEGGIES!!

    P.S. (while I was writing this post, I got another donation) SAMEER NO!!!!!!!! How could you do that to me?! I mean…. thank you :

  32. I can't seem to get to the link to post it here, but I highly recommend you check out the NY Times vid on the homepage called "Bout Time: Claressa Shields" featuring a 16 year old girl who's an Olympic hopeful for boxing. Great mini-bio.

  33. Lana: 65 more please. Feel free to postpone them until next week when you've recovered from Hail to the Queen and all the other burpees you're doing!

  35. My last post didn't go through, I think because of links but..
    There are lots more videos up on my youtube channel now – Including one in which my DOG does a burpee for Margie!! That's right, DOG FIT!

    I am about to do Dave's Thank You video, then I am calling it a quits for burpees today, I've fallen behind and need to go do real like stuff that isn't burpees. BUT FEAR NOT! I will do them ALL and you will get your embarrassing personalized thank you video 🙂

    Until then though — Sameer, Joy & Dan H! THANKSSSS!!!!

    Also, I'm having a really hard time emotionally with this… I am like YES DONATIONS!! and then UGH ON NO!!!! every time I get an email about them… it's very confusing!

  37. Safety Bar Squat
    255×3
    285×3
    305×3
    Happy with the weight selection, weren't thr hard to stand up but needed to fight to keep the chest up

    Press
    150×3
    160×3
    195×1
    210×1 PR
    215×1 PR
    170×10
    Planned on chasing a new PR at 210, went up so easy I went for 215. That one was a fight. Very happy with a 10lb PR. Rep out got ugly at the end, but I had decided at the seventh rep that I was getting 10

    Chins
    50x5x3

    Pendalay Rows
    295x5x3

    Gripper work at home

    Good workout

  39. I do apologize for the serial posts, but the site where I usually log my lifts is downs I need to put them here for the moment.

    strength cycle B, volume day

    I am supposed to do vol on Fridays so that I have enough recovery after Tuesday intensity.

    but today, a bitch neeeeded to squat. so against my better judgement, I came in.

    bad idea.

    squat

    no dice. after a heavy x5 Tues, I was not recovered. At all.
    Jeremy had me drop back to a warm up weight to at least get my body moving. so 95x3x5,

    bench

    82x3x3

    heavy, son. just short of my all-time 3-RM.

    clean

    supposed to be 80x3x3, failed on the second set. we will try again tomorrow.

    Bails and I agreed to do our gripper work at home.

  40. Funky shoulder has me pressing light. I think it went something like:
    45×5, 65×5, 95×3(ouch, that didn't feel right!), 80×5, 80×5
    Acc WOD @30# in 11:44
    Congrats Jacinto!! What an animal!

  42. Wendler 5's
    press: 65, 70, 77×8 the last one was ugly.
    squat: 145, 165, 190×11 a couple of wonky reps in the middle, but Jess' gentle reminder to organize myself helped me finish on a solid note.

    dips; 25lbs 5 reps three sets.

  43. Press
    110×5
    130×5
    145×6 (same as last 5 week, same "felt heavy" as last 5 week)

    Chins
    5x
    5 Reps
    Rest 30s

    No time for WOD, had to run to find out what all this Reebok + CrossFit stuff is about

  45. Press

    90×5
    100×5
    115×5

    Struggled to get the 5tth rep at 115–another sign I have to adjust numbers a bit.

    WOD@30#s

    This was weird. It wasnt necessarily hard, but it became long and a mental fight to keep slugging through. I maybe could have done it lighter at 25#s

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