CrossFit South Brooklyn

Established 2007

Push Press

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Work Up To a Heavy Triple

No Misses, No Slop, lots of bar speed.

Post loads to comments.
(e2/4) compare to 4.26.12

For Time:
Row 500m
40 KB Swings 24kg/16kg
30 Pull-Ups
20 Thrusters 95/65
10 Burpees

Post time and Rx to comments.
compare to 11.20.11

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Strength Cycle Graduation

Coach Jeremy’s Strength Cycle will CrossFit Total on Wednesday, May 9th from 6-9:30pm. Watch these strong guys and gals test their 1RM’s after 8 hard weeks of pushing and pulling steel.  Spectators are welcome and encouraged!

CrossFit Ragnarians Shoutout

CFSBK is sending 2 teams to Ragnar this year.  Our runners have been working hard preparing for the event, prioritizing their nutrition and thinking of cool things to put on their T-shirts.  Below is a description of the event:

Ragnar is the overnight running relay race that makes testing your limits a team sport. A team is made up of 6-12 individuals; each individual runs 3 legs. The legs of the race vary in difficulty and distance, from 3-8 miles, allowing elite and novice runners to run together. Over 2 days and 1 night, teams run across 200 miles of the country’s most scenic terrain. Pair that with crazy costumes, inside jokes, a great finish line party and unforgettable stories. Some call it a slumber party without sleep, pillows or deodorant. We call it Ragnar.  Both teams will race on May 11-12

To see the team roster and shirt designs for teams, “Skull and Borg” and “Bacon Fueled, Tequila Driven” click here.

If you’re on a Ragnar team, what are you doing to get ready for the race?
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Comments

  4. RAGNAR!

    I have 20.4 miles total and my longest leg is 8.4, so I've been doing a modified half-marathon training plan (I took out one of the shorter runs each week to allow me to go to group classes more often). I figure training well over distance (longest training run is 12 miles, which I'm doing on Sunday) will help me be able to run 8+ miles when I'm tired.

  6. 1) I really enjoy the site and programming.
    2) Any chance you are selling the t-shirt (Bacon Fueled Tequila Driven) that your members created for the Ragnar race? That t-shirt is a work of art! I'd love to own one. Thanks.

  7. good to see platform pals last night. squats still not where I want them. same with bench, I need to work on this internal shoulder rotation, and maybe that will help. metcon wasn't too bad, kettlebell and pushup descending ladder, but a heavier bell and another rung on the ladder will remedy that.

    Can't wait to see Michele's recipes, can't see them here, getting the heisman on tumblr. She's bringing big cooking game!

  8. 6am with Coach Osorio. Worked up to 195# push press triple. 5# more than last week. I'm pretty sure that I couldn't have gone any heavier. And then:

    500m row (1:39)
    40 24kg kettelbell swings (unbroken)
    30 pull-ups (8-7-5-5-5)
    20 95# thrusters (11-9)
    10 burpees (2-8)

    8:17. Thanks, David, for keeping me going on the burpees. My body was screaming to stop and catch my breath, but I'm really happy that I kept going.

    I did Ragnar two years ago. Fun times. Loved running at 2am with a light on my head. Good luck to all the runners.

  10. Can anyone tell me what happens to unclaimed meat CSA share? Did anyone happen to adopt mine? If so I'd be glad to split it with you and cook you a nice meal from it as a reward for rescuing it!

  11. See bethany's post above for my post. I got caught in the city a lot later than I expected. Am i in CSA Purgatory. At least bethany has a couple of good excuses.

  12. Great classes this morning!

    Nice to see you posting, Donald!

    Dynamic Effort LB with Josh

    Warm-Up
    16 Sandbag Lunges
    12 Back Extensions
    20 Hollow Rocks

    Seated Box Jumps
    16">30" +30lbs
    16">24"+24kg

    Speed Box Squats
    130x2x12 Every :30 Plus Band Tension

    Speed Deadlifts
    130x1x8 Every :30 Plus band tension

    Reverse Barbell Lunges
    95×16, 115×16, 125×16

    Band Good Mornings
    Thick Green x100 Reps

  16. 6am class

    175 push jerk. I kinda of did it wrong so I'll work on that next week.

    I did the WOD in 9:53 RX. I thought I felt overly tired during the pull-ups but I'm feeling pretty gross right now so I may have some slight bug which slowed me down.

  17. Speed Squats
    190x2x12
    Felt good and fast

    Chippy left shoulder so left the WOD alone and decided to do 3×10 GHD hip extension with the blue bands and 3×10 GHD sit ups

  18. BTW, Samir you are spot on!

    2 a Day WODZ!

    3 Rounds of:
    Prowler Push w/110 + 2 16kg KBs
    12 one arm swings each, 16kg
    Prowler Push w/110 + 2 16kg KBs
    12 two arm swings , 16kg in each hand
    Rest while Partner does the same sequence

    Tabata Sit-Ups
    Averaged about 12 per round. Lost count trying to beat Josh

  19. Ragnar!

    This will be my first Ragnar relay and the longest distance I have ever run in a race. My legs are 5.5 miles, 4.1 miles, and 3.4 miles (which, full disclosure, is on the shorter end of total mileage). To train, I’ve done a couple of running WODs on Fridays at Open Gym and a few “longer” runs on Sundays (3 miles one week, 4 miles the next, and 5 miles the next). The 5 mile run was last Sunday and is the most I’ve ever run continuously in my life. I ran all of the “long” runs at a slow pace (10 min miles), which is probably what I’ll end up running on race day. At that pace, all of the runs have been easy. CrossFit alone would have been sufficient training, but it’s nice to get out there and run sometimes.

    When the team ran last year, I remember thinking that it seemed like so much fun, but that I could never run that far. A year of Crossfitting later, and I’m not worried about the run at all. I’m more worried about the lack of sleep! I like my sleep 🙂

    Michele – I love your blog. Noah and I consult it regularly for recipe ideas. You’ve never steered us wrong. Thank you for sharing!

  20. Holy crap! I knew the Total was soon, but just realized that May 9th is less than a week away! Does this event have a big audience? I get stage fright.

  23. Yeah, kind of 🙂

    You'll have everyone who's in the gym for class cheering you on (and on Wednesday nights that's quite a lot), plus maybe 10 or so people who are there for the express purpose of seeing you move some metal.

  26. Thanks everyone for the love. I enjoy doing the blog and am always thrilled when people approach me to talk about their adventures in the kitchen.

  27. Corbett, aren't you magnanimous! You know I hate going after you and the crowd-pleasingly vocal show you put on. 🙂

  29. Samir and David…not entirely right. I am hidden behind (really in front of) Noah in that pic. Sarah is looking at me while we speak. even when you don't see me, there I am!

  31. No presses for my today.
    WOD – 9:07 (?) something like that…I forgot to write it in my book.
    Subbed 20 front squats @ 115 for the thrusters.

  32. Rahsaan- no worries, I'll hypnotize you before The Total

    155# push press
    WOD 8:06

    Row- Slow at just shy of 2:00. Wanted a 30 stroke rate but settled in around 27
    KB Swings- Rx, unbroken set felt good
    Pull-ups- Kipping, totally lot my "mojo," lots of sets, no flow at all
    Thrusters- 80#, 2 sets (15 and 5), felt good
    Burpees- unbroken, good.

    Warm up was very cool. Not so into the current standard warm-ups, just saying.

  34. sign me up for some corbett holla next week.

    push press at 120# today. felt good.

    i did the wod at 16/65, for 8:29

  39. i cant name them all

    i have been just running on off days here and there. i just need to go slow the first two legs because I finish the race with an 8 mile leg.

    we will see how I do tomorrow for the WOD!
    May the 4th be with you!

    PS anyone want to join me with 40 birthday burpees after the WOD?

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