CrossFit South Brooklyn

Established 2007

WOD 4.29.12

Posted on

Choose one of the following workouts depending on your ability. You can only attempt the Muscle-Up version of this workout if you have unassisted chest to bar pull-ups and are at or very close to unassisted Muscle-Ups. If you don’t have Chest to Bar Pull-Ups, scale accordingly.

For Time:
1000 Meter Row
10 Clean and Jerks, 135/95
3 Muscle Ups
10 Clean and Jerks, 135/95
3 Muscle Ups
10 Clean and Jerks, 135/95
3 Muscle Ups
800 Meter Run

or

For Time:
1000 Meter Row
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
800 Meter Run

Post time and Rx to comments.

Home
Rickke Does His Best Impersonation of a Banana

Congratulations to Melissa L (Melo) on her 9:41 “Helen” performance! This beats her old score at the top of the women’s leader board.

Congratulations to Peggy JL on her 200lb Deadlift PR!

There is no formal Competition Class today, come on in and hit the posted WOD!  If you’re in Comp Class, show up at noon to throw down with the other big dogs.

CFSBK Book Club Tonight at 5pm

Tonight at 5pm the CFSBK Book Club will be meeting at Brooklyn Social to discuss this month’s book, “The Sense of An Ending”.  Check out the discussion questions located here and get stoked on discussing the book and having drinks with some of CFSBK’s finest.

_________________
Dave Leys Hates His Legs CrossFit
What are the CrossFit Regionals?
Diet, Stress, and Your Neurotransmitters Robb Wolf

Comments

  4. Strength Cycle: recovery day

    Wendler Press (3-week): 142.5 x 6
    Steadily improving

    1-armed DB Press: 50x10x2 and 50x12x1

    Clean: 135x2x2

  5. 9am with coach Fox and the early birds (parents) today. Wod with muscle ups in 16:23, which was much, much faster than Isaac's time but much tougher than I thought. I didn't anticipate struggling so much with the c&j. My muscle up muscles are rusty too. I wish I was a big dog.

  6. 9am with coach fox

    pre wu
    foam roll
    droms/intros
    jumping jacks/planks/side planks

    wu2

    WOD
    1000m row
    c&j rx
    strict c2b
    800m row
    15:37

    nice one.

    then…

    Ken's ring strength class

    wu
    3rnds
    5 dips
    5 paralette push ups
    5 straight arm weight lifts
    5 t2b

    stretching

    2×3 back levers
    2×3 front levers
    2×3 muscle up progression work

    excellent. per usual.

  7. Dynamic Effort UB with Josh

    L-Sits, V-Sits on Parallettes and from bar
    Did these with Josh and Ken before noon

    Warm-Up
    Medball Toss over the Roll up gate pull-up bar

    Speed Presses with Band Resistance
    60x3x8 Every :30 plus orange band tension

    Strict Muscle Ups
    Added 5lbs, did them on the minute for 8 minutes until I lost it. These felt weak today

    DB Bench
    50'sx8x3

    Supine Body Rows + Band Tension
    3×8

    Reverse Delts 3×8
    CURLZ!!!!! 30sx3x8

  8. 10am group class.

    Droms
    3 rounds of alternating tall plank and 130m run.
    Foam rollin'

    WOD:
    18:34
    -c&j's rx'd and these felt heavy today! I think I didn't hit full extension on a few of the jerks because I was afraid of aggravating my shoulder but these felt good. I also did a lot of push pressing and less jerking.
    -started out with c2b pullups but decided to switch to regular pullups. again, somewhat afraid of causing more pain in the shoulder since the c2b requires a much bigger kip for me. maybe this is all in my head.
    -finished the row in 4:18.
    -the run was tougher than expected, especially since my low back started to tighten up pretty bad.
    -didn't really push anything today. need to get my gas back.

  9. Fun 9am. Can't pass up a muscle up workout.

    Wod with muscle ups, scaled c&j to 115 which was heavy but I'm glad I did it. Muscle ups were really "fun". Did singles with minimal rest (really just a regrip) and had it all the way until the last one, which took two failures before I got it. The run at the end was rough, I didn't have much left in the tank by then. 19:21.

    As I'm covered in fur from giving my dog a bath, I'm gonna claim "mid sized dog" status.

×