CrossFit South Brooklyn

Established 2007

“Bradshaw”

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10 Rounds for time of:
3 Handstand Push-Ups
6 Deadlifts, 225/155
12 Pull-ups
24 Double Unders

There is a 30 Minute Cap on this workout.

Post time and Rx to comments.

Jason Khalipa Does “Bradshaw” in 11:43 CrossFit

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Zen and the Art of Crush Week!

In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing.   In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures .  In both of these instances, the intention is for the pilot to become more tuned into the “now”.  At CrossFit, we achieve something very similar through a very different approach.   During an intimidating lift or difficult conditioning piece you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max Back Squat attempt.  You know that once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.  Take this opportunity to set your intention for the approaching workouts.  Whenever you find yourself deep in the agonizing “now” embrace it and stay on task.  Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by and don’t make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task.  If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.
Enjoy Crush Week!

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Comments

  1. This WOD was fun, albeit killer.

    My modified version:
    10 Rounds for time of:
    3 Handstand Push-Ups – feet on a 24″ Box
    6 Deadlifts,125#
    12 Ring Rows
    12 Double Under Attempts
    Time – 28:45
    I finished under the 30 minute cap, which made me very happy. The deadlift weight was great, maybe could have gone up. The ring rows were REALLY hard on the 10th round and the double under attempts were just horrendous all around… Modified handstand push ups were surprisingly not that bad (probably because we only had to do 3 at a time) I do need to work on getting my head all the way to the ground though.

    Happy Easter!

  4. 7rd + 3 HSPUs

    the bad: rested too much. didnthave it today. Running on 3.5 hours sleep and no breakfast at noon class.

    I shouldve cleared at least 8 rounds. This wasnt the hardest workout , you just had to keep chipping away,

    IThe Good: First time I did a Wod with HSPUs. I felt pretty good. I used 2 abmats, but made sure I got all the way down. Most sets of double unders went unbroken.

  6. 7 rds of:
    3 HSPU using 20" box
    6 DL's of 113#
    12 band-assisted pullups
    24 DU attempts

    Actually would have like to have tried the HSPUs, but I'd never done them before so I did the box version instead, which seemed too easy. Could've lifted more for the deadlift, but I did them yesterday so I didn't want to go crazy. Used a pull up bar that was too high for me so getting in and out was uggggly. And my relationship with double-unders is terrible. Need to put in some work in that area. I'd like to buy a rope. If anyone could help me with that, I'd be much obliged.

  7. Did the deadlift today: PR'd at 265. Only five pounds more than march of last year, but I'm very pleased with it. My knees stayed out, it went up fast and I really owned it. I think there is more in there and I'm excited to see what I can do with a little more sleep. I attempted some others after, but got stuck at my mid shin multiple times and just felt a bit too tired to complete the lift.

    250×1
    265×1 PR
    280 Fail
    275 Fail
    270 Fail

    This was pleasant surprise after my disappointing 240 at the titsday meet in Dec.

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