CrossFit South Brooklyn

Established 2007

Power Clean

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Spend 15 Minutes Working Up to a touch and go Heavy Triple

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5 Rounds for time of:
7 Hang Power Cleans 115/75
7 Burpees
30 Double Unders

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Kipping Pull-Up Work Shop

Noah’s Kipping Pull-up workshop will be Sunday, March 18th at 1pm

Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $10 drop-in and space is limited to 8 participants.  Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.

Who are your favorite comedians?
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Comments

  2. @*&! daylight savings time! Especially on Mondays!

    I was wondering how many people would soldier on and show up for the 6 and 7 AM classes and there were quite a few of us! Also, El Oso has returned.

    Cleans: got up to 83. I tried 88 and failed, but not enough rest between 83 and 88. Oh power cleans, how I love-hate you.

    WOD: 11:42, 53# cleans and 20 DU per round (counting attempts). I did 30 in the first round and quickly realized this was going to take way too long if I kept doing that. Quite the gasser! I got 10 in a row in the fourth round, which is a PR for me.

    I'm loving these double under WODs, because I set my goal of practicing them 3x/week and when it's part of the WOD, that means I don't have to come in even earlier to practice them before class gets started!

  4. Stella, I could not agree more about the DU practice!

    Posting from yesterday – in which I had the BEST TIME EVER with Dan Baldini and 'The Lesbian Avengers' (AKA. team Art Not Arrests) in group class. I'm still not really sure what that T-shirt and team name meant, but it was fun to wear matching T-shirts for the WOD either way. We got 7 rounds. Running is getting a lot easier for me now that I've been going out and practicing a few times every week. Though, I think I might need better shoes for running, or to learn to run better or something… the barefoot shoes are kind of giving my ancles a pounding. The second set of Bear Crawls was torturous every time… I could barely finish it on the last 2 rounds.

    I did up to 175# for deadlifts. It felt really heavy, in a good way. I absolutely loved being paired up with Kristen and Traci for them as well!

    Super psyched for cleans today. I am hoping to get up to 90# on the triple set. However, I would be very happy to get anything above 85# to set a new PR.

  6. Fun WOD today, kept tripping up on the DUs for some reason. I think it was the combination of speed rope and long pants.

    Power Clean – 195

    Metcon – 6:17 Rx'd

  8. Forgot to post on the white board…..

    8AM- triples 135# x5 sets, 115# x3 sets
    WOD 100# (3 sets), 95# (2sets) 10:15

    Love these WODs that combine lifting with met-con stuff- lungs + muscles = good workout.

    Jules, party info, noahbarth@gmail.com

  9. I went to high school with Dane Cook, he sat next to me for a few classes. I think he was funnier then.

    Comics I like George Carlin (RIP), Katt Williams, Eddie Izzard, Sara Silverman

    The run with the med-ball was fun. Thanks to my partner Justin for keeping the pace.
    I am still hurting from Friday…(you should see my bruise from the bar hitting my shin) and I did too many warm ups with the 115 I think as well.
    I got one round with RX then dropped it to 95pounds for the rest.
    10:30 finish. eh I could have done better.

    Yes to the 7AMers!

  10. Loved the warm-up with the med-ball.

    I power cleaned 53#, but that may have been too much weight for the met-con. Also foolishly tried to do 30 DU's and was gassed in no time–switched to 30 SU's last two rounds.

    Must remind myself: Technique before intensity, technique before intensity, technique before intensity.

    Chris Rock.

  13. Great noon class with Coach Fox today. It was really nice to get outside in the sunshine for the warmup. Worked up to 205lb for the power clean triples and hit the WOD in 5:56. I really like how Fox ends his classes by telling us to go eat.

    In unrelated news, my wife and I are selling our lovely1BR apt in the neighborhood and I thought I'd post it here in case anyone is interested (or knows anyone who's interested):
    Here's the listing »

  14. My favorite comedians would be:

    (Stella) Micheal Ian Black/David Wain/Micheal Showalter
    Louis CK
    David Cross
    Mitch Hedberg

  15. Spring break for my teaching gig = noon class = win!

    Worked up to 135 for power cleans, then back down to 115 to debug. Hands and elbows were slow, lots of horizontal bar movement. Just generally a mess. I actually love this lift, maybe because there are so many parts of it I need to work on. I liked the "lift offs" a lot. I felt like feeling when to jump was less of an issue today.

    WOD: 13:40 (blech!) at 95#, 20 attempts for DUs. Should have scaled the HPC weight down more. I know I'm in the soup when I'm thinking "oh good, after this I just have to do some burpees and double-unders."

  17. Coaches,

    Are we backing off our lifts this week or is it back to the 5s on Wendler?

    Also, asking me to talk about my favorite comedians could result in me talking your ear off for hours, so I will just say that Dave Chapelle's Killing 'Em Softly is my favorite comedy special ever.

  18. Nice Nooner today! Lots of good (and better) movement on cleans.

    Comedians:
    Current – Louis CK
    Past/Alive – Eddie Murphy
    Past/Dead – George Carlin

    I tried to re-watch a few of the Pryor stand up classics with Jess, she had never seen them, and for some reason they didn't hold up for me. I just wound up sad.

    Looking forward to 5pm class!

  19. I just love a good roast. Charlie Sheen roast was hysterical. You need to be an evil person to enjoy that kind of mean-spirited stuff.

  20. agree about Pryor. i recently watched the Eddie Murphy special where he's in the leather suit, and some of it was similarly dated, but other parts were still great.

    i think the loudest i ever laughed at anything was the first time i watched the Queens of Comedy special.

    tying for that would be the timeless In Living Color sketch, BonQuiQui at King Burger (my salsa crew can imitate this flawlessly.)

    also, the original Chris Rock specials, where he is just furious and on fire the entire time.

  21. 8 am class today with a total Daylight Savings morning-brain to go with it. Could've gone about 5# heavier for my power cleans which were 42#. Half of my double-attempts were successful, the other half- not so much. Left class with questionable-looking jump-rope welts on my forearms. 🙁 It was nice running outside this morning for warm-ups. 11:51.

    Favorite comedians: Eddie Izzard, Chris Rock, Kevin Hart, Margaret Cho and Wanda Sykes.

  22. Back Squats with David and Alec today.

    (45×5,75×5,95×3,110×2,120×1) 130x1x2F, 130×1, 130×2, 130x2F
    Chipping away at that 130 plateau. It was my previous 1RM so the 2 legitimate reps broke that.

    WU: 3RNFT SeeSaw DB presses (12 ea. arm), 12.5#, 15#,15#, 12 reverse lunges w/DBs, 12 GHD banded hip extensions

    Overall a good day.

    QOD: Dave Chapelle, Doug Stanhope. Let us not forget Gilda Radnor and Madeline Kahn.

  24. Got up to 155 on the power cleans but I wasn’t exactly doing touch and go… I was dropping it for some reason?!

    9:28 RX on the WOD. I have realized that eating a giant bowl of burrito (no wrap) a mere three hours before working out is not the best idea in the world.
    No Gas indeed.

  25. Nice WOD, felt like a good follow-up to yesterday. I really want to get double unders. Guess Ill start adding them back into my workouts.

    I have two random things to ask/put out there.

    1. If anyone has the Jayhawks going all the way in their brackets, let's talk about throwing some hot paleo watch parties. Dead serious. This is my third favorite sports thing after the women's world cup and the US Open.

    2. Does anyone know a good mechanic? The check engine light came on in my toyota.

    Hit me up at billy.keefe at gmail!

  27. Did rack pulls today working up to 295×5 and then pulled one at 345 just for good measure.

    Also started a Wendler progression on the bench press. 135×5 155×5 175×6

  28. Joel,
    Back On Wendler

    Took 5pm Group Class

    Power Cleans
    Worked up to 195×2, Missed the 3rd rep and then we ran out of time

    Triplet
    I did it in 9:11 as Rx'd. Felt slow and steady. Not feeling back in the groove of things yet.

  29. Fun class tonight – I feel like I made a lot of personal achievements. One major PR and some general improvement all over the place. I enjoyed the cleans a lot and set a new PR at 93#! They didn't hurt my shoulder at the time but afterward it was a bit sore, so I switched up the WOD with some of Laurel's recommendations.

    My 'easy on the shoulder' WOD:
    5rounds – 9:55
    7 kb swings, 20kg (First time ever doing this much weight on the KB, it was great..probably could have gone higher for only doing 7)
    7 box jumps, 16" box (Embarrassingly, this is high for me…I have been avoiding box jumps for around 5 months and had only ever done a WOD with the 12" box until today.)
    10 double under attempts (at which I got all 10 (not linked) on the first 2 rounds and more than half on the last 3! …this is where all my time went)

  30. liked this programming because, after snatching during 12.2, I was wondering about my cleans.
    did 135×3 and then 145 got up but ugly. lose my technique when it gets heavy: i'm neither standing nor dropping efficiently.
    WOD: 9:45 Rx'd. Very proud of myself since this was heavy weight for me.

    i am funnier than gabrus.

    baz

  31. Loved the med ball run warm-up, even if holding them over head feels utterly clumsy and strange. We got a lot of attention from walkers by – many who said "wow, that looks like fun". Funny how we all grin like maniacs while trying to hold a slippery heavy thing over head and run.

    Cleans: Didn't know what to expect from these, haven't been doing them while I've been focusing on power lifting strength in continuing ed strength. Went well: 113×3, 123×3, 133×3. 133 felt reasonably heavy, but I still had a fair amount of room to work.

    WOD: 8:34 as Rx'd. Those hang power cleans felt super light after all that weight. Burpees were surprisingly ok, given that I haven't been doing metcons for awhile. Doubles were hard – my technique was fine but I didn't have the wind and had to stop and gasp a lot in the later rounds.

    Favorite comedian: Tina Fey

  33. I like all clean comedians who make people laugh cracking clean jokes. I hate this type of comedy in which comedian use foul language in their comedy shows. We can not see this type of comedy with our family. So all comedians crack clean jokes.
    Thanks for sharing this nice blog about clean comedy.

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