CrossFit South Brooklyn

Established 2007

The Bear

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5 attempts at a max load on the barbell complex:

7 Rounds of:
1 Power Clean
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press

Rest as needed between attempts
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The More You Know: Programming This Week

Today’s WOD is the second of three in this cycle’s shortened Crush Week.  We’ll be running four Back-Off WODs starting on Thursday each with a focus on Olympic Weightlifting technique before rolling into the next wave of the Wendler 5/3/1 Cycle. 

Butterfly in the Sky, I Can Fly Twice as High: Join the CFSBK Book Club

Shaye L., Peggy J-L, Teddi M, and Martina O have joined forces to create the CFSBK Book of the Month Club!

The first meeting will be held on Sunday, March 11th at 5:00 PM at [location TBD].  Please feel free to bring Paleo-friendly snacks to share! The first BOM will be Super Sad True Love Story:  A Novel by Gary Shteyngart.

If you have questions or want to RSVP to the first meeting on Sunday, March 11th please email Martina O. at parisgirl30(AT)gmail.com.

For full details check here.

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What’s the last book you read?  Fiction or not, would you recommend it to the book club?
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I Am The Fittest CrossFit
Paleo Diet: Am I Losing Enough Weight? Robb Wolf
The Carbohydrate Loading Conundrum Robb Wolf
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Comments

  1. Couldn't make it in today, but did the bear at my local globo

    45
    75
    95
    115
    125
    135 (f on 5)

    Felt like I could have probably gotten 135 – next time

  3. Backing off from the lifting a little this week.

    Row 1000m, easy pace to warm-up
    8 Stair sprints, walk down recovery
    Row 500m to cool down

    MIght lose my patience and squat some tomorrow

  4. -jumped into the 7pm class and partnered with Christine N.

    Da' Bear:
    63, 85, 105
    -ok, so maybe i knew M.Lo hit 100 and i wanted to beat her. friendly competition right? 😉 actually think i could do more but time and my forearms decided I'd had enough. need to start higher next time.

    Big thanks to Christine for counting me out and to Fox and Laurel for the push during that final set. I think it took me 5 minutes total. Good times!

    re: books…it's been months since I've had free time. the last book was game of thrones and I'm waiting for Fox to finish the 2nd one so that I can jump on it. I guess I could also just ask one of the multiple members in our box to borrow it as well… So, can I borrow this from someone?

  5. Strength Cycle, Week 6, Day 1

    Squats:
    WU: 45×5, 135×5, 185×2, 210×1, 230×1
    Work: 240x5x2, 240×11 (this repout left my legs shaking)

    Bench
    WU: 45×5, 95×5, 135×3, 155×1, 170×1
    Work: 180x5x3 (new 5RM for sets across)

    Deadlift:

    WU: 135×5, 185×2, 225×1, 255×1, 275×1
    Work: 290×4 (failed last rep; my upper back was starting to round badly as the bar came up to my knees so I dropped it, probably could have finished ugly; this is my old 1RM at the last Strength Cycle total)

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