CrossFit South Brooklyn

Established 2007

Turkish Get-Up

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Work Up To A Heavy Single, Each Arm

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compare to 1.8.12 and 10.22.11

3 Rounds Not For Time of:
400m Run
15 Thrusters, 65/45
10 Strict Knees to Elbows

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Dan works hard at 12.4

Congratulations to our very own CrossFitting Cross Word Puzzler Extrodinare, Stella Z for taking 9th place in the American CrossWord Puzzle Tournament!

Last Chance To Get Really Strong!

Today and tomorrow are the last days to sign up for a Strength Cycle. We’ve got one spot in Cycle A that just opened up again, first come first serve!  There is also room in all the other cycles for interested athletes.  If you’re on the fence… this is your nudge!

Upcoming 3x Per Week Cycles (1 Slot Left!)
Cycle A  (Novice Program)
3/19/12 – 5/11/12
Mondays and Wednesdays from 7:00-8:30pm
and Fridays from 6:00-7:30pm
Register Here

Cycle B (Intermediate/Advanced) (5 Slots Left!)
3/20/12 – 5/13/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am
Register Here

Upcoming 2x Per Week Cycles (3 Slots Left!)
Cycle C (Morning)
3/19/12 – 5/9/12
Mondays and Wednesdays from 6:30-8:00am
Register Here

Continuing Education (6 Slots Left!)
3/20/12-5/10/12
If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.
Register Here

Again Faster Jump Ropes!

Did you miss out on our last bulk order of these sweet and fast jump ropes?  Well Joy did and she’s had enough of being tripped up by a light, slow rope.  She’s looking for 10 other folks to join in on a bulk order of the Again Faster Revolution rope.  Including shipping costs, the ropes would run just over $24 each.  If you’re interested, please contact Joy at jmele72(at)hotmail(dot)com.

___________________
Like Theres No Tomorrow Wimp
Kid’s got Flips and Jumps Wimp
Intense Moutain Bike Downhill Head Cam Wimp
Yo-Yo Ma and Lil Buck Duet Wimp
Cognitive Effects of 48 Hours of Isolation Wimp

Comments

  1. David, you used up all the WIMP links in one day!

    I was trying to figure out what was bothering me about the isolation video. Intuitively I knew something was off or being missed….

    I just realized that they only measured one side of the equation– left brain tasks. Sure isolation would affect you in not-so-good ways if you had to go to work or were being interrogated (which I think was the underlying point of the study), but what about intuitive, artistic and 'whole-body thinking' type skills. The more you turn off the "watchman" the more likely it is that you'll experience wonder, at-oneness and be capable of spontaneously expressing yourself.

  2. I've never gotten to do TGUs before. Finally! 17.5# on the left side, 20# on the right for doubles. WOD with thrusters at 33#, and getting tantalizingly close to being able to do strict K2E.

    Could we have some Paleo potluck recipes please? Shaye, I'm looking at you!

    And I also need to brag just a little bit: After this weekend, I am back in the top 10 crossword solvers in America 😀

  3. It's amazing how utterly lame I am when it's the day before my B12 shot – anything that involves more than 3 moves confuse me. Thank you David for your unlimited pool of patience.

    You rule Stella.
    Bex – the Inov8's are in the coatroom with yer name on them. So bummed but happy that you're getting such a sweet deal. Who knew the 230's run bigger than the 195's? Grr

    TOMORROW! I think due to all the beer shirt wearing and talking that ya'll know I'm pretty deeply involved with the brew community. One of my breweries has an event at Mission Dolores on Tuesday the 19th – Barrier Brewing. Prices are nices, cheap!, and I'll be there to help you choose a delicious pint, meet the brewers fun stuff like that. Craig and Evan, who I've known forever, got their chops at Sixpoint for several years then opened Barrier. Killer brews, pinky swear, even a tasty cask. Come down! BONUS: The doors will be open for outside sprawling. Do it.

  5. I really liked the work out today but man am I just plain sore all over now. I think 12.4 plus yesterdays caught up with me because as I sit at my desk here… ooof. I want to just get a foam roller and go to town. (If only I could)

    I really like the fact I did the WOD at RX. I want to try and make it a paint to always do it at RX if I can.

    I did the turks with 35 pounds for the last set. I think I could have done heavier but it would have cost me more for the WOD.

    Congrats again to Stella.

  6. Squat: 165×5, 165×5, 165×4
    Press: 75x5x3
    DL: 175×5

    First day back lifting in a LONG time since my back injury. Needless to say there are some kinks to be worked out. The squats felt heavy as shit but I could've gotten the last rep but since I knew I was gonna deload I said screw it. Press was fine and the deadlift was light. The major problem was that I was HUNGRY as hell. To the point of being light headed. After the squats I had ZERO energy left and just gutted through the rest. Cut down on the numbers for both the press and deadlift. I had forgotten how integral eating is to lifting especially for someone like me. Since I've been working nights I only eat 2x a day as opposed to the 4-5x when i was on days, BIG difference. I had to run out and get an emergency breakfast (sorry 8am class) and I haven't stopped eating since (I'm eating as I type this). My bodyweight is about 165 and I need to regain 25lbs to get back to 190. First thing is first though I have to be patient and make sure my back is healed properly. Hopefully everything is good and I can focus on just eating and lifting like the good old days. One movie quote comes to mind though "I'm getting too old for this shit" (c) Murtaugh

  13. TGU 60# barbell right, 55# left

    Great WOD, quads were still swole from Nick's bonus MetCon yesterday and forearms from Noah's kipping workshop.

    Those wimp.com videos are incredible.

  14. Noon Group Class

    Warm-Up
    400m Run
    Warm-Up 1 x3R

    TGU
    25x2e
    45x1e
    60x1e
    70x1e
    80x1e

    Did the NFT WOD with the thrusters and strict K2Es unbroken. Great workout.

    The downhill mountain bike video gives me anxiety

  15. Rock on, Stella!

    Fellow, Novice Strength Cyclers and Coach Jeremy, I look forward to lifting with y'all in a few! In fact, I've been a bit giddy about it all day.

  16. fuck yeah cloyde.

    I also have been unable to walk since saturday. My quads are so fried, the stairs are a living nightmare. I am dying.

    Im pissed that its gonna botch my week of lifting.

    whoops, shouldnt have done 140 wallballs then drank 20-30 pints over the next 2 days.

  17. I have 11 people interested in the Again Faster Revolution rope. I'm ordering them tonight, so if you want me to order you one, email me today.

  18. Thanks for all the love guys. I am back for good, even if the back acts up we'll have to figure something out. No more extended layoffs. And yes I will be posting regularly.

  19. Well, disappointed that I missed TGU's, but I was skiing my ass off in Utah. Miss y'all.

    And Stella, that is awesome. Well played, kiddo.

  20. SBK people (ladies, especially) – Please sign up for the CFSBK softball team! It's going to be fun!!! I'm on the team, so I guarantee you won't be the worst one out there 🙂

  24. 5/3/1 Squats
    315×3
    330×3
    350×8
    A little disappointed, was hoping for a rep or two more. Couldn't get my back loose all day, probably too much sitting around in cars and planes the last 2 days.

    Dbl overhead press
    60x10x3

    Shrug
    445x1x10. One rep on the minute
    Easier than expected

    Grip/ab combo
    Wrist rollers 50#
    5 Ab wheel rollouts from feet

  25. What a nice workout today. I still felt spent from 12.4 and was happy to have another "chill" day at CFSBK. How are my quads still sore from Friday?!?

    Maxed out my turkish get ups with a 35# dumbbell and then with a 22# barbell. Maaaaaybe could've gone 33# on the barbell but ran out of time. Did the WOD at the most leisurely pace ever at Rx, and found that knees to elbows was challenging me today. I'm still new to even being able to do this movement so I'll need to work on it more.

    Can't wait for Wendler 3's this week! Boo-yah! And on a side note, I love taking class with Margie and am always happy when I can sneak in on a Monday evening.

  27. Good class with Margie today.

    Got to class late, because of poor train timing, but took advantage of the beautiful sun and sat outside for 20 minutes for some vitamin d. Good decision.

    TGU are getting better, I got to try out the big barbell today and got up to 55#. It's amazing how much more focus that large barbell takes to balance.

    I kinda like all the running we've been doing (shock!horror!) K2E are just not cute for me, but it's a reminder to work on my lat strength. I think the practice on doing K2E strict helps me understand why 12.3 was so difficult for me and what needs to be improved.

    Closed the night with some Herschel cuddle time. DO: you have a pretty adorable dog.

  28. Nicely done, Stella!

    Jules – shoot me an email so I can get you a check. I am so long overdue at the box (embarrassing)…Maybe I'll swing by Mission Dolores tomorrow.

    Speaking of which, I am going to commit to class on Wed. Likely 12pm. Woot!

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