CrossFit South Brooklyn

Established 2007

Press

Posted on

70%x3
80%x3
90%x3+

If you’re following a linear progression add 1-5lbs as appropriate.

Post loads to comments.

For Time:
30 Ball Slams
30 Box Jumps, Games Standard
1/3 Mile Run
30 Burpees
30 Pull Ups

There is no Rx for the Ball Slam or Box Jump today. Choose an Rx that will allow you to keep moving without needing to take much rest.  24″ is the cap on box height. The pull-ups should be scaled such that you can finish in 3-5 sets. If you’ve got pull-ups but 30 is too many, you can scale to 10, 15 or 20 reps. Ring Rows are another alternative.

Post time and Rx to comments.

Home
Billy K Gets a Under the Bar

Congratulations to Andrew M who PR’d his Marathon this week with a 3:28:32 time!

Congratulations to Tom S who was recently appointed to the NYC Environmental Control Board as the Business Community Representative!

Attention Nerds*!

Specifically literary type nerds.. For their second go-around, the CFSBK Book Club has chosen “The Sense of Ending” by J. Barnes for their second read.  If you’d like to join in, simply pick up the book and get reading.  The club will be meeting at a bar or coffee shop to discuss the book on April 29th. To get on the email list for this and future events, please email Peggy at pjeanlouis1(at)gmail(dot)com

Book Description from Amazon
This intense new novel follows a middle-aged man as he contends with a past he has never much thought about—until his closest childhood friends return with a vengeance, one of them from the grave, another maddeningly present. Tony Webster thought he’d left all this behind as he built a life for himself, and by now his marriage and family and career have fallen into an amicable divorce and retirement. But he is then presented with a mysterious legacy that obliges him to reconsider a variety of things he thought he’d understood all along, and to revise his estimation of his own nature and place in the world.
 
A novel so compelling that it begs to be read in a single sitting, with stunning psychological and emotional depth and sophistication, The Sense of an Ending is a brilliant new chapter in Julian Barnes’s oeuvre.

*CFSBK is using “Nerd” as a term of endearment. In fact, most of CFSBK’s staff is part or whole Nerd!

Cleaning Service Needed

CFSBK recently lost both of our cleaning people.  If you’re a fellow business owner and can recommend a cleaning service or person that can deal with some heavy duty (and light) commercial cleaning please contact David(at)CrossFitSouthBrooklyn(dot)com.  We usually do two deep-cleans, one on the weekend and the other mid week as well as 2-3 lighter cleans every other day.  Help keep David’s anal retentive need for cleanliness in check! We provide fair wages y hablamos Español.

_______________________
Pulled Hamstring TTMJ
New Book: Drop The Fat Act Precision Nutrition
Coach Glassman visits St. Jude Children’s Research Hospital CrossFit

Comments

  1. Increasing my workload and considering creatine supplementation to assist in handling it/recovery. Not so excited about the prospects of fat face or a water swollen chest though….. Favorite brands anyone?

  2. Chris and Ben, Thanks for having my back, I would be sad without my Buddy Lee!
    Management, could you hang onto my rope until I get back (2 April) ? Thanks!

  3. This is going to be as hard as you make it i guess.
    Hey Stella we were 1/2 right about the pullups.

    WORKOUT 12 . 5

    MEN – includes Masters Men up to 54 years old
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    100 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    100 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    100 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    100 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    100 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    100 pound Thruster, 21 reps
    21 Chest to bar Pull-ups…
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

     

    WOMEN – includes Masters Women up to 54 years old
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    65 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    65 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    65 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    65 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    65 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    65 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    65 pound Thruster, 21 reps
    21 Chest to bar Pull-ups…
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

  5. I knew 12.5 would be sadistic. 🙂

    On the bright side, at least I'll get to see The Hunger Games before dying on Saturday. Going to an advanced screening tonight, and hoping that the PG-13 rating doesn't take out too much of the gruesomeness of the story from the book(s). Should've been an R-rating, but whatever.

    Jeremy, awesome Strength class last night! I feel wonderfully strong today!

  6. WHERE ARE THE AB-FLEXES FOR TIME CFHQ?! Disappointed.

    Also, whats with the lack of creativity? Really? Using a workout from last year?

    On a bright, sunny note – I'll still do this workout. And after doing all those manmakers last night.. if this is what it feels like to be a man… not interested. >:( I've got some soreness going on.

  7. Total fail this morning as allergies are at Level: Suck in addition to still recovering from my shot reactions. Hopefully back on the game tomorrow, but no matter what I WILL be there for 7am. Question. Will there be an ambulance handy?

  9. 6am with coach D.O.

    pre wu
    foam roll

    WU
    3x 15 DB thrusters
    35, 45, 55 hollows

    PRESS
    (45 95)
    125×3 145×3 160×6

    WOD
    12:43
    subbed row for run, steps ups for box jumps, strict pull ups.

    good stuff.

  10. I hide all my extra muscles in my tummy!

    It is good to see pictures of one's self working out! Just looking at this photo I can see like ten-15 things to improve in my bottom-ish position. Generally, I can see that I am still learning how to balance my bodyweight more so than balancing the bar, so not surprising at all that I havent started lifting heavier yet. I am psyched about the increased ankle flexibility and squat depths, hoping the rest comes in good time.

  11. In re cleaning people:

    I don't know if you guys were using Si Se Puede, but I've really liked them on a personal level. It's a co-op owned by the cleaning people themselves. I also don't know if they do large, commercial cleanings, but they are highly recommended if so.

  13. Strength Cycle A – Week 1

    Should have posted these on the actual days, but it's been that kind of week.
    Each day started with a short run to the box plus lots and lots of mobility work on my own (I'm developing a "special" relationship with my LAX ball) plus more at the beginning of class.
    I'm loving all the form tweaks.

    Day1

    Squat
    WU 5×45 5×95 5×115
    3×5 at 135

    Press
    WU 5×45 5×50
    3×5 at 60

    Dead Lift – I love these
    WU 95×5 115×5 135×5
    3×5 at 145

    Day 2

    Squat
    WU 45×5 95×5 115×5
    140×5

    Bench Press – I don't love these
    WU 45×5 65×5 75×5
    3×5 at 90

    Chin Ups
    3×10 body weight – surprised

    Day 3 today

    Squat
    WU 45×5 95×5
    3×5 at 115

    Press
    WU 45×5 55×5
    3×5 at 65

    Cleans – I like these
    WU 45xa lot of practice 65×3 75×3
    3×3 at 95

  19. i forgot that the final set of a work set in Wendler is a rep out (it's only my second day on the program; just switched from Texas Method.)

    imagine my horror after i "completed" my deadlift workout, patted myself smugly on the back, stripped the bar, and moved on to my assistance work, only to realize i was supposed to have done a rep out.

    so i finished my assistance set.

    dragged out the bar again. dragged out the plates again. put the belt back on.

    deadlifted again. got my 10.

    stripped the whole thing again. got set up for my next assistance exercise.

    sheesh. i hope i remember from now on.

×