CrossFit South Brooklyn

Established 2007

Split Jerk

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Spend 30 minutes working technique on this lift

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Today is the last day of our mini back off cycle. We will start a new training cycle tomorrow.

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Good Luck, CRASH B’ers!

Best of luck to Mackenzie C and Coach Josh who are competing in the CRASH B Indoor rowing championships today in Boston. Coach Nick has been training Mackenzie and Josh for the past couple weeks and will be their coxwain today.  Best of luck!

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Brooklyn MovNat Workout in Prospect Park Today at 10am
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Comments

  1. Best of luck to Coach Josh and Mackenzie who are taking on the 2k row at the Crash B's today!!! I do not envy you. 😉 Keep us posted on the results!

  2. In a last minute twist, they found a match for Paul's fight. Thank you so much to all who made it out last minute. @JR I am so sorry! I didn't know how to get in touch with you.

    Paul put up a good fight and took a lot of hard hits. In the end he lost by TKO in the 3rd and final round. I am proud of him, but it was hard to watch and now I can't sleep because I keep seeing some dude punching Paul whenever I close my eyes. Not sure how those professional boxing wives do it.

    Good luck to the Crash B'ers!

  5. Good luck on those crash Bs!

    squats, 295×8 for repout
    bench 215×8 repout
    chins
    prowler with normal weight, and a live weight named Patrick. Not easy.

    Sorry I missed the fight last night could not get a babysitter and get it all together. I have tremendous respect for anyone that gets into the ring and gives it a shot. It's not easy, and you feel very alone going into that. Takes a ton of guts. I tip my hat to you Paul. Keep at it and settle in. Getting your first fight under your belt is a huge deal. Enjoy yourself today my friend.

  7. good luck, rowers !

    i failed my entire workout today, essentially. it was awesome.

    after that, someone gave me the business because I can't do pullups. that was also awesome.

  10. If split jerks were people I would marry them. I mean could they be more fun? To me, the whole movement is an act of courage and commitment. That said I look forward to training them again later in the week and committing to lower catches and more courageous weights!

  12. Comp Class w/Jeremy
    2 tons overhead and 3/4 mile sandbag run (*run was modified for moi)

    4RFT 1000# from ground to overhead + 400m/270m run w/25# sandbag? (the intertuby one)
    16:40
    First round I ran 400m, then Jeremy told me to drop down to 270m to get a better balance btwn lift/run. I worked with 100# on the bar, so 10rep/set, which felt pretty solid. Definitely got tough pretty quickly, but I worked consistently through the sets. Really finding that sweet spot of not needing to rest in metcons, but just keeping moving. I'm realizing that rest doesn't do you a damn bit of good, might as well just power through. Run was probably the hardest for me, I was slow, but didn't stop.

    Worked on HSPU after (put in 10, strung 3-4 at a time) a little bit of kipping pu and strict pu and some handstand work.

    hope everything went great today at the CrashBs!

  13. Great news from Boston.. but I'll let you guys read about it tomorrow.

    Here is my belated response to the QOD from yesterday:

    I'll use Barbara since we just did it.

    Expecting this to have a much more intense systemic effect on me, I paced the first two rounds a little bit slower than I needed to on the Squats and sit-ups. Those two movements are not a problem for me and since there is a 3 minute rest coming up I can jack up the intensity on them right off the bat. I realized this after the 2nd round and started to go a bit quicker. I did the best I could with my pull-ups and push-ups. In high rep pull-up workouts I find that using hand protectors in the early rounds and then ditching them in the later rounds is the best strategy. When you're fresh it's easier to do the annoying stuff like adjust them on the fly and deal with the less stable bar grip. If you ditch them in the later rounds (I only did the last round without them) you get a second burst in your pull-ups because the skin on your hand seems fresh and the bar is suddenly a lot thinner. I was able to crank out all 20 unbroken on round 5 because it felt so much easier. No rips or bruised hands.
    High volume push-ups suck for me. I would need to increase raw pressing strength and then push-up volume to develop this. I'll continue to work on the extra barbell pressing I've been doing but won't be working on push-ups much as they're "good enough" for right now.

    Doing this without feeling like Hell afterwards made me like it a whole lot more. I'm actually excited to do it again in the future.

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