3 Rounds of:
Bench Press, Heavy 12
Row 500m
Get on the erg immedidately following your bench set and row a hard 500m. Rest as needed between rounds. Your score is total lbs moved and total time on the erg. If you miss a rep on the bench, you get zero points for that set.
Post total load and time to comments.
Where in the world is Paul B? Check out his blog to see pics of his amazing travels.
News and Notes
- We had a great turn out for our first Double Feature movie night on the big screen. Thanks to everyone who came out and brought food or drinks. We can’t wait for the next one!
- Great work to Team CFSBK on their performance at CF LIC yesterday. We’ve got one more event in this year’s CrossFit Subway Series!
- This IS Comp Class today at 12pm.
- Today is the last day of Crush Week. We’ll be moving into a week focused on recovery and skill development from Monday through Sunday.
Book Club Meeting Tonight
Tonight at 5pm the CFSBK Book Club will be meeting at Pacific Standard to discuss this month’s book, “Ready Player One” Below are some proposed discussion questions to think about before coming down:
Discussion Questions:
1. The OASIS becomes a part of daily life for users around the globe. What virtual realms (Google, Facebook, iCloud) do you depend on? What is at stake in the war against IOI, the internet service provider that wants to overturn Halliday’s affordable, open-source approach? Is it dangerous to mix profit and dependence on technology?
2. Explore the question of identity raised in the novel. What do the characters’ avatars tell us about their desires and their insecurities? In reality, does our physical appearance give false clues about who we really are? How does Parzival, transformed into a celebrity gunter, become Wade’s true self?
3. With a narrator who vividly captures the human experience, Ready Player One delivers a world that is easy for us to imagine. In the novel, what was at the root of the grim downturn for Earth’s inhabitants? Could your community start looking like the stacks by the year 2044?
4. How does love affect Wade’s rational mind? Would you have given Art3mis the tip about playing on the left side to defeat the lich (page 99, chapter ten)? Did you predict that she would turn out to be a friend or a foe?
5. How does public school in the OASIS compare to your experience in school? Has author Ernest Cline created a solution to classroom overcrowding, student apathy, and school violence?
6. In his Columbus bunker, Wade puts on so many pounds that he can no longer fit comfortably in his haptic chair. How would you fare in his weight-loss program, described in chapter nineteen, featuring a simulation gym, coaching from Max, and a lockout system that restricts his diet and forces him to exercise?
7. Wade’s OASIS pass phrase is revealed on page 199, at the end of chapter nineteen: “No one in the world ever gets what they want and that is beautiful.” What does this philosophy mean to him at that point in his life?
8. How is the novel shaped by the 1980s backdrop, featuring John Hughes films, suburban shows like Family Ties, a techno-beat soundtrack, and of course, a slew of early video games? Did Halliday grow up in a utopia?
9. Discuss Bryce Lynch’s financial situation, rigged so that Wade could infiltrate IOI. When does Wade become willing to “die trying”? How did you react to the image of debtors being forced into indentured servitude?
10. Wade doesn’t depend on religion to make moral decisions or overcome life-threatening challenges. What does the novel say about humanity’s relationship to religion? What sort of god is Halliday, creator of the OASIS universe?
11. Despite their introverted nature, the book’s characters thrive on friendship. Discuss the level of trust enjoyed by Halliday and Og, and among Wade, Aech, Art3mis, Daito, and Shoto. How is true power achieved in Ready Player One?
12. In the closing scenes, Halliday’s reward proves to be greater than mere wealth. What is Halliday’s ultimate prize? How did the rules of Halliday’s game help him determine the type of player who would likely win?
13. In his quest for the three keys, Wade is required to inhabit many imaginary worlds, including movies, video games, and a simulation of Halliday’s childhood home. Which of these virtual realities appealed to you the most? What sort of virtual reality is provided by a novel?
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Plandomization: CrossFit, Periodization and Planning Cathletics
CrossFit South Brooklyn makes a case for structuring more periodization into the training schedule at an affiliate Affiliate Blog Comments Section 2009
John Griffith’s Home CrossFit Gym
That greg everett article is tremendous. One of the best articles i've read on training anywhere. Should be required reading. No wonder he was excommunicated.
Agree with Cloyde and it was awesome to see our approach broadcast to the other affiliates. I hope others have tinkered with it for all the reasons Greg Everett cites.
Whenever anyone asks me what I like about Crossfit I ALWAYS make sure to say that at my gym, we have a periodized strength bias with programmed back-off weeks and that's a quality they should look for in their gym too. Bravo, management/coaches.
Did this WOD on my own. No spotter for the bench so I was conservative with the weight and I used safety straps. Felt absolutely awful for about an hour after the workout. The longer time domain of the row kicked my ass in comparison to the prior variations which only whooped my ass.
1. 165×12 bench – 1:33.1 row
2. 175×12 bench – 1:36.6 row
3. 185×12 bench – 1:37.9 row
10am class with coaches Fox & MeLo. I used 185 across all sets of bench but only got 11 reps on the third set, so I only get credit for 4440lb. Rows were 1:33.5, 1:42.6, 1:45.5. I gassed out on the second row and just couldn't get going after that. I'm with you Peter, this one definitely crushed me.
Open gym with Noah to make up Sunday's WOD. Wasn't feeling 100% when I came in–long weekend away at a wedding, bad sleep, and still a bit sore from Kelly–but slogged through slowly.
SET 1: 125×12 (1500 lbs) / 1:27.6 (PR)
SET 2: 125×12 (1500 lbs) / 1:36.2
SET 3: 125×11 (no credit) / 1.39.1
Put it all out there to try and grab an LB spot on row 1. Still a PR by 1.4
seconds, but never fully recovered. Even with little focus on my rowing since joining SBK, my
500m time is down 2.2 seconds. Wish I could've pulled through on the last rep on the bench.
SET 1: 95 x 12 (1140 lbs) / 2:09
SET 2: 95 x 12 (1140 lbs) / 2:04
SET 3: 95 x 12 (1140 lbs) / 2:15