Pre CFSBK 597 Degraw Street
Skills Class: The Kipping Pull-Up
Noah’s Kipping Pull-up workshop will be Sunday, August 5th at 5pm
Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of 1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men). The class will be a $15 drop-in and space is limited to 8 participants. Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.
Skills Class: The Muscle Up
If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling. Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up. Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period. Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, August 12th at 5:00 PM. Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up. There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.
2 Slots Left For the CFSBK Gymnastics Series
Join guest Gymnastics Coach Ken H as he takes you through 4 weeks of basic gymnastics tumbling. The movements will build on themselves and get progressively more difficult. The basic gymnastics class will help students understand how to control their bodies through different movements, and being up-side-down. The class is broken up into 4 distinct sections: Warm-up, Strength, Stretching, Gymnastics. Space is limited so sign up now! Please email hallerk(at)gmail(dot)com for more information.
Basic Gymnastics Tumbling Class Dates and Times:
Sundays from 2pm – 3pm
8/5, 8/12, 8/19, 8/26
Price:
$60 for 4 Weeks
Cap:
8 Participants
Register Here!
Rest Day Trivia!
1. The average man, woman, and child in this country drinks an average of how many Coca-Cola soft drink products per year? Closer to 3, 30, 130, or 300?
2. Considered the social and academic equivalent of the Ivy League colleges, the Seven Sisters Colleges, set up in 1915, were among the pioneers in higher education for women in the United States. Four of these colleges are Mount Holyoke, Barnard, Bryn Mawr. Which are the remaining 3?
3. One of the great comebacks of the 1990’s belongs to a tennis star who returned to the sport two years after being stabbed by a tennis fan. Who is she?
4. How many numbers between 0 and 100 are divisible by both 6 and 8?
5. What is the only mammal that can fly?
As always, no researching for answers!
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Greg Glassman on Helping Affiliates
2. There are 4 more; Smith, Vassar, Wellesley, Radcliffe.
3. Monica Seles
5. Bats?
I never reserach!
1. 300 (?)
2. We kinda had this at pub quiz! Vassar (the answer we won points for) and Wellesley, Smith, Radcliffe.
5. Bats! There are hundreds of.. varieties?, I know that's the wrong word, it's pre-coffee, so you could totally trick the answer out. Side answers: flying squirrels can go small distances but are not considered a flying mammal and a platypus lays eggs. Picnic kiddo flashcard games rule.
1. Are you saying how many servings of Coke products, or how many different products (as in, Coke is one product, Diet Coke is another product)? If the former, I guess 130. If the latter, I'm going with 3.
2, 3, 5 I was beaten to the punch.
4. The least common multiple of 6 and 8 is 24, so all multiples of 24 are divisible by 6 and 8, which means 4 (24, 48, 72, and 96)
OMG, a kipping pullup workshop that I can actually come to! I'M SO IN.
6am with Jess. Monday WOD make up day.
Worked up to 185# on the clean, push jerk, split jerk complex. Cleans felt good. Wasn't dropping sufficiently, but elbows were moving fast. Push jerk was okay. Might have been more of a push press due to lack of shoulder mobility. Split jerk was good at lighter weights. Did 185 twice and was rewarded with a much better drop the second time. Need to work on really jumping my legs apart as the weight goes up. I have a tendency to do a narrow split when the weight gets heavy which prevents adequate drop.
The dumbbell bench press and rowing was brutal. Partnered with Dan and we went heavy with 80# dumbbells. First set was okay. Second set was a struggle. Third set I only managed 10 before failure. I went 18, 20 and 23 calories on the rows. Discovered that you get more calories per stroke with a lower stroke per minute rating with stronger pulls instead of targeting a higher calories per hour rating and faster pulls. Felt a bit of nausea after the last row, but everything stayed down.
Believe it or not I would have expanded activity outside of heavy lifting and signed up for the tumbling class if I were in town for the first two classes. But alas, I am not.
I suck at trivia. Seriously. I know of what you speak, but do not know the answers. (well, I knew Monica Seles) and if I had had coffee would have figured out common multiples, which technically is not trivia but a math problem. A math problem to which I forgot the shortcut…
1. 130 ?
2. –
3. Monica Seles
4. 5 numbers 0 and then all the numbers that are dividable by 24 ((2^3)*3 ) – 24, 48, 72, 96
5. ?
More kipping pull-ups workshops, please!
6am class with coach J Fox. Made up yesterday's work and worked up to 195 on the C&J complex. The push jerk wasn't so crisp so I tried it again at that weight (without enough rest) and failed on the split jerk. Partnered with Peter on the WOD and rowed 19, 22, 23. Only got 7 reps on the last set of DB BP. I felt totally shit-housed after this one. Just brutal.
We were checking the board for reference and couldn't believe DMak's score of 27 cal yesterday – thought it had to be a typo – but it's confirmed in yesterday's comments. Damn!
Hmmm…now that I think about it, if we're defining a "serving" of Coke products as 8 or 12 ounces, and we're going with servings and not products, I'm changing my answer to 300. I haven't touched soda in a couple of years, but always used to drink only one can when I did. But when I think about the average serving size at fast-food places, and the fact that lots of people drink 2 or more glasses of soda in one sitting…yeah, 300 seems about right. :S
(NOT saying I support Bloomberg on his 16-ounce rule, though!)
VERY upset I'm missing the gymnastics series, hope there's another one soon.
David, maybe you can help a brother fix his handspring sometime….
Miss the gym, miss you all, staying strong here at summer camp- plenty of trail running, swimming, hiking, canoeing, general merryment making and the occasional kettlebell workout.
See you all in late August.
Noon class with Jeremy – made up yesterday's workout. First time in the gym in a couple weeks (oops). Worked up to 68 lbs on the split jerk, but I ended up working more on my clean, which sucks.
Wish I could do the gymnastics series, but sadly it doesn't fit into my schedule.
5. Flying squirrel? Is that cheating?
Just saw the shoutout you gave to me for Ironman Lake Placid. Thank you! What an amazing day and experience!!! It sucked really bad and was awesome at the same time.
6am with Jess and McDowell for tomorrow's HBBS workout.
Was super wonky and awkward trying to do just singles during my pre-WU jump rope. Don't know what was going on there.
[45×5, 95×5, 125×5, 145×5] 165x3x8
Squatted while McDowell kept a watchful eye on me. The most frequent feedback I heard had to do with driving the knees out. Also felt as if my weight was a little to far forward at times. I'm liking the high bar squats, though. The last three exposures will certainly be challenging, but I'd love to hit 180 for my three sets next Saturday and optimistic I will.
Accessory WOD was new territory and deceptively challenging.
Trivia Key:
300
Smith, Vassar, Wellesley, Radcliffe
Monica Seles
4
Bats (FSq glide, not fly)
7pm Group Class with josh and Melo
Warm-Up
DROMS
BB Warm-Ups
Power Clean/Push Jerk/Split Jerk
115×3
135×2
155×2
175×2
185xPC/PJ/F x2
Couldn't quite get the confidence and drive for the second split Jerk at 185. Today felt OK. A little unstable overhead. I find the aggression required for Clean and Jerks therapeutic.
Accessory WOD
Bench Press: 60sx12, 60sx11, 60sx8
Row: 16cals, 16cals, 20cals
Took a tip from DMAK and slowed the hell down for my last row and was able to get 20 cals. Thanks to Josh for the spot on bench press which felt really organized and good. This felt really metabolically potent for me, I felt like I wasn't recovering. oh well
fun class
Tomorrows LBBS:
45×5, 95×5, 145×4, 185×3, 205×3, 215×3 (last set was shallow)
Acc Work: 5 rounds NFT
Kettle bell Romanian deadlift (first two 1.5 pood, next three 2 pood)
Pallof stretches
Hurray, more gymnastics spots.
Strength Cycle: Recovery/Accessory Day
Squat: warmed up up to 225×3
RDL: 225x6x4
Press: 135x5x3
DB Curls: 30x11x3
DB tri-rolls: 30x11x3
Good to be back with the crew.
Active recovery great prep work for the clean and jerk today.
Worked up to 205 on the C&J with Joe O.
Lots of fun climbing the rope today. Look forward to more rope climbs