CrossFit South Brooklyn

Established 2007

Clean and Jerk

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Fitness

Spend 15 minutes working on the Hang Power Clean and Push Press or Split Jerk. Remember to hit the “Jump” position on the way up.
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Performance

Spend 15 minutes working on the the complex:
1 Power Clean + 1 Push Jerk + 1 Split Jerk.
Go only as heavy as you can keep clean for all reps in the complex. Focus on an aggressive drive UNDER the bar.

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Fitness/Performance

3 Rounds of:
Dumbbell Bench Press, 12 Reps
Row Max Calories In 20 Pulls

Find a heavy 12 on the Dumbbell Bench, you can work up to a heavy set or start with something heavyish and stay there for all 3 sets. 

Post results to comments.

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4 Slots Left For The CFSBK Wine Wasting!
Date: Saturday, August 25th

Time: 7pm till the wine runs out!
Cost: $25pp to cover wines and a Paleo snack to share.
If you have ever dreamed about learning more about the world’s oldest adult beverage while sitting in a gym and snacking on paleo goodies – Here is your chance!
Brian Scott, resident CrossFit wineguy and Certified Sommelier will lead 20 CFSBK members in a seminar about winemaking, history, tasting and service.  We will be taking a trip around the world of wine without leaving Degraw street.  If you have questions about wine that you have always been afraid to ask, this is your chance!  Why do wine geeks swirl? What is a connoisseur?  Why do I like Pinot Noir and not Cabernet or vice versa?  How do I order wine in a restaurant and not look like an idiot? 
All these questions and more will be answered!
To sign up, send an email to nywineguy(AT)optonline.net and include your name and what snack you intend to bring.
Space will be strictly limited to 20 people!  Sign up soon to ensure your seat at the table.
Who is Brian Scott?

If you have ever seen nywineguy on the white board – this is him.  Brian has been a Certified Sommelier within the Court of Master Sommeliers since 2008 and is currently the NY/NJ/Penn Manger for The Hess Collection Winery.  He has worked in all aspects of the wine industry from production to restaurants and stores to distribution and now represents one of the top family wine companies in the US.  Brian has been teaching about wine and training service staffs since 1995 and is also President of bottlejunction.com; a website dedicated to connecting small wineries and distributors.

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What are some of your favorite movie fight scenes?

Comments

  2. This one from IP Man is quite memorable. The movie is about Bruce Lee's mentor. In the fight, he fights 10 guys at once.

    http://youtu.be/mli8RBbOvxg

    Note: The fight sequence contains a couple joints being pushed in not so friendly positions. I cringed a couple of times.

  3. C&J: I'll start with the positive, which is that DO said my jerks started looking better as the class progressed (more balanced between front and back leg, and a faster pop).

    Of course, I was also muscling up the bar pretty much every time on the clean, no matter how much I was thinking about trying to get under the bar faster. Bleh. DO said I should practice tall squat cleans to work on that skill. I think I'll do that next week, regardless of what the prescribed type of clean is.

    Loved the DB bench pressing! My rounds were: 25#/14 cal, 30#/14 cal, 35#/13 cal, with a soprano scream on the last couple of DB reps. Jeremy was, all, "You scream on DUMBBELL BENCH PRESS now?" Yes. Yes, I do, dammit.

  4. Also, Supple Leopard turned in another strong performance at pub quiz last night — 3rd place. We are a lock for the playoffs! Shockingly, the Olympics didn't come up at ALL.

    I think the coaches might find our near-sweep of the candy round to be slightly suspect, since candy is very not-Paleo. But I am fascinated by the idea of Peep-jousting, which came up on the quiz. (Apparently this is what happens when you stick a toothpick in each of two Peeps, then microwave them until one of them sticks the other with its toothpick.)

  6. Would really like to check out the Oylimpic weightlifting today from 3:30-4:15 on MSBNC. I don't have cable, or a TV for that matter. Does anyone know any bars (or other places with TVs) that are showing this channel?

    Thanks!

  7. After 11 weeks nursing a stress fracture on the left foot, I officially returned to group classes today, and it felt wonderful . . . well the cleans felt wonderful . . . the push press not so much. Huge thanks to David for creating a program for me these past 11 weeks that kept me off le stump, and kept up my conditioning (hello biceps, triceps). Thanks also to all the coaches for their spotting, guidance (especially those times I was scratching my head looking at a piece of equipment, i.e. GHD, and wondering what the hell David wanted me to do on it), and for always giving me valuable rack space (BTW: safety bar – best invention EVER) in the ever increasingly large 6 a.m. classes. Thanks also to Dr. Jason Fidler for treating le stump and everything else that was overcompensating for le stump. His treatments and recommended exercises definitely helped with the range of motion in the foot and no doubt speeded up the recovery process. Finally, thanks to the entire CFSBK community for all your encouragement. I have enviously been watching all of your progress these past few weeks, and you all look great!!!! So many new faces!!

  9. Also- if someone "provides" me with a cable login info I could stream some Olympic Games at the gym.

  11. Squat: 265x3x5
    Press: 95x2x5, 11
    Clean: 165x3x3

    First day of the new cycle. Haven't lifted in a week, everything felt slightly off. Squats felt ok went down because of the layoff so weight was fine. Reworking the press with some new numbers. the rep out at 11 was probably the most painful thing I've done in awhile. Cleaning after a press rep out was not fun either, sheesh.

    This is the last cycle before I take a break. I've gotten my strength back up to a a decent level. Goals are to stay injury free, get my 5rm squat over 300, deadlift over 325 and upper body lifts into the non-embarrassing realm. Bodyweight is stuck at 190 and it's not gonna get any better because i'm frankly tired of eating. It's strictly force of will that makes me finish most meals these days, ugh. Even my moms cooking is a struggle.

    A few fight scenes that pop into mind are
    Bloodsport final fight: http://www.youtube.com/watch?v=k0YDuSLXcX8
    Bourne vs desh: http://www.youtube.com/watch?v=uLt7lXDCHQ0
    Rocky vs Cubber lang 1st fight" http://www.youtube.com/watch?v=kTbF5B1mlNw
    ANY Tony jaa fight scene: http://www.youtube.com/watch?v=6eV8hc-6WvY

  12. Back at 6am where I belong. C&J a hot mess, David was clearly holding back on telilng me what crap they were. Or just is a nice guy. Topped out at 125. I'm going to take a page from Stella's book and focus on technique for the rest of the cycle (unless it's over after next week, when we're away on vacay).
    LOVED the accessory work. 40# DBs, 18/17/17 on the rows. Had some yelling on those last few strokes–reeeeeally wanted to get over 17 on the third piece. Grr.

  13. 8 a.m. c&js… worked up to 123. the cleans felt okay (though I'm still stuck in the bad habit of muscle cleaning unless I really think about it) but jerks were all of the place.

    acc work: 35/40/45 DBs and 18/18/20 on the rows. liked this a lot.

  14. Crossfit in action: I just finished up a trip to Algonquin Park, a giant national park up here in Canada. Paddling was much easier than my last trip there, five years ago – I went much faster and didn't tire out at all.

    My WOD yesterday:

    'Get Me The Hell Home'

    For Time:
    5 mile paddle, against the wind
    1.5 mile portage with 50lb packback and 75lb canoe
    10 mile paddle, also against the wind.

    My time: 6ish hours.

  15. I liked the fight scenes in Crouching Tiger Hidden Dragon. Flying! Another unrealistic one I loved was the end of the first Matrix when Neo finally beats the baddies.

    Oh, the training fight in the 1st Matrix when Neo just starting learning martial arts is awesome– Fishburne actually uses mostly Tai Chi but moves fast. It's pretty cool looking.

    +1 on the the Rocky 1 finale and any Kung Fu representing Drunken style. (Although my crane style will beat your drunken style any day David!)

    I'm forgetting a ton.

  19. Whahahah. The good thing for me is I actually LIKE wall balls.

    That, and this will let my hands heal from my bad pull up technique.

  21. Hey all- haven't been posting a ton since I've been working out mostly on my own in a self prescribed purgatory/punishment for my 3 months of slacking super hard and letting work overwhelm my training goals.

    Dropped into a big noon group class and hit some cleans, then did yesterday's Ladder Fran. Did in in 5:23 and it felt pretty good- it was nice moving the 95# bar after heavier cleans, and all of the movements felt pretty smooth. My motor was most of the way there- a bit of sputtering and stalling, but overall pretty ok.

    The reason for my post: Wanted to say a big thanks to Rickke and David for coaching/cajoling/cheering me through. Rickke graciously cut his WOD short to help and David wandered over when he saw me warming up. Having their encouragement was really great and kept me from zoning out or taking crazy long rests (which I am really good at.) Working out alone you sometimes forget how special and helpful having some friends pat you on the back/kick you in the ass can be. Thanks guys, really made my day.

    Best fight scene ever is Viggo vs. Russian Mob Dudes in Eastern Promises. Ever.

  22. Agree with DO's selection from They Live. Personally, because I am a nerd, Return of the Jedi Luke v Darth is my pick. But for true crazypants fighting? Old Boy wins hands down. Two key words: hammer and hallway. Zoinks!

    Joy! What a perfect day it was for me to pick you up and wiggle you about! Hooray and congratulations on ze fut being greenlit for go go go!

    Aces morning, thanks Fox for the hand adjustment tip to transition from power clean to the push jerk, things rolled swell after that. Right shoulder was bugging again today but all in all things felt pretty good. Thanks DO for the knee adjustment as well. Truly enjoyed this morning from start to finish. Stella's banshee shriek was the best.

    Supple Leopard brought out some serious brain brawn last night! An exceptionally fun evening, strangely reminiscent of 7am Fridays with Nick. Dueling Peeps! Explosive candies! Killer Kinder Eggs! I still say we took that round downtown.

    And finally, oh so very pleased that Ready Player One was chosen for the August book club. It's so awesome guys, I hope you enjoy and looking forward to The Discussion!

  24. Squat
    265x5x3
    Did 5s across instead of a rep out, all sorts of wickedness going on in my hip flexors

    Bench
    210x5x2, 10
    Meh

    Still feels like I'm lifting underwater. Lethargic.

  25. clean and jerks: 45×5, 95×2, 125×2, 145×2, 155×1
    Felt ok… heavy on the cleans. Split jerk much better than push jerk.

    Acc WOD:
    R1 – 40#, 26; R2 – 45#, 26; R3 – 50#, 27
    Pretty consistent on the pulls. Really wanted to get 28 on the last one but…

    Softball practice!

  26. MGMT,

    I'm going to try to do this WOD on my own tomorrow. What is rx'd rest btwn rounds, as it seems like an NFT WOD?

  27. Joel – no rx'd rest. Classes went in teams of 2 and 3, so rested about 2-3x as long as a round. I would go 2-3 minutes if I were doing it solo.

  29. Josh Martinez for the win! I I can't wait to look at all of these, but I loved how Jet Li gave himself a bit of MWOD at 5:55. KStar would be proud.

    The opening scene of Hard Boiled starring Chow Yun Fat is one of the greatest bullet festivals of all time. I know that fighting with guns isn't quite the point of this maybe, but it's John Woo doin'.

  30. 6am with DO.

    More baby steps on the C&J. Despite how poor the form on these is, I like doing them and am looking forward to more work on them in the future. Did feel good enough to jump 10 lbs from last week.

    45×5, 75×5, 95×5, 115×5. Basically one rep on the minute after the warmup set at 45. Worked on getting my head through the window, front foot position, and speed on the clean. Enough for a lifetime right there….

    WOD was nowhere near as torturous as its big brother last week.

    40lbs, 21 cal
    50lbs, 21 cal
    50lbs (tough), 21 cal

    Kept the stroke rating in the high 20s, pulls were consistently between 1:30 and 1:35. Probably could've pushed it a bit harder in hindsight.

  32. C&J: worked up to 145x2x3 and then 150×2. 150 was sloppy. Back down to work at 145 next week. Very surprised how much of a difference five pounds makes – maybe just fatigue.

    WOD at 50#, 23kcal; 55#, 21kcal; 60#x10 55#x2, 19kcal.

  33. 7pm class, worked up to 125 on the clean-and-two-jerks, felt heavy but got a few good sets out. Help on the clean from Laurel and David to pull more efficiently and get elbows up faster saved my flagging wrists again in the later sets.

    50# on the DB Bench, felt easy for the first 2 sets but those last 3-4 reps on the last set were burners. 17,16,16 calories on the rows, I think i need some technique work on the erg?

  34. C&J:
    skills/warmups with 33# bar
    WU: 63×3, 73×3, 78×3, 83×2 and work got up to 93×2. pretty sure that's a PR.
    started with hang cleans, then Margie recommended I pull from the floor, so I did on the last 2-3 sets. feels great. just need more speed under the bar in the clean; elbows end up low.

    ACC WOD:
    DB: 15, 15, 20. heavier actually felt better, since it was easier to stabilize.
    cal: 18, 17, 17. fun!

    bonus work…
    3 rounds of 4 kipping pull-ups. got 5 on the last round.

    post-class softball practice was great!

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