CrossFit South Brooklyn

Established 2007

WOD 10.18.12

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Barbell Sumo Deadlift High Pull Practice
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Perform one Deadlift every minute on the minute for 10 minutes.

Go at about 75-80% 1RM or just pick a weight that feel heavy but doable today.
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5 Rounds or 20 Minutes NFT of:
5 Chin-Ups (add weight if possible)
8 Heavy Dumbbell Bench Presses
1:00 Plank (add weight if possible)

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Shawn and Kamau

Reminder that there are NO CLASSES this Saturday while we host Fight Gone Bad 2012!

CFSBK CUTE OVERLOAD

Q: What’s the cutest thing in the world? A: BABIES AND TODDLERS AT CROSSFIT.
Proof: Muster Photo Album

Thanks to all who came out for the first ever CFSBK Baby Army Muster!  Huge thanks to the Nofi’s, (Greg and Erica) for organizing this event, Asta for taking pictures and Coach Nick for chaperoning. The event was a great success and we hope to hold more in the future!

Sumo Deadlift High Pull Practice

If you haven’t gotten a chance to try out the SDHP this week and are competing in FGB, join David at Open Gym on Friday night (6:30p-7:00) to work out the movement and pressure test your capacity in it.  Please email David at David(AT)CrossFitSouthBrooklyn.com to RSVP. Please put SDHP as the subject heading. If there are lots of folks we may run a couple sessions.

In the meantime, Check out this SDHP specific Mobility WOD to try on

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Fight Gone Bad is 2 Days away! What is your strategy for the workout? Do you have certain rep goals per movement/round?
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Get Up. Get Out. Don’t Sit NY Times

Comments

  1. 6am with D.O. SDHP practice: hit 20 reps in 0:30 on the final set. This movement feels a lot stronger than last FGB.

    Worked up 305 on the deadlifts. D.O. called out my form on the first rep so I spent the next 9 really focusing on lifting my back and butt together instead of allowing my butt to come up first. Only had time for 4 rounds of the accessory work. 65# dumbbells for the bench, 20# on the chins and 25/35/45 on the planks.

    My FGB strategy is to strictly stick to my target reps on the first two rounds. Last year I over-extended myself on the first round and suffered through the next two. And I'm going to be more careful about choosing which movements to go nuts on. In particular, I'm planning to take it easy on wall-balls and rowing and try to blast the box jumps and push press.

  3. 7am with DO. Great to work with the fierce Jamie who makes chinups her bitch.

    This felt rather non-back-offy, but I liked it. Deadlifts at 185 (after the first one at 165 b/c I was too slow loading the bar). Thanks David for the great cueing. I have somehow lost my DL mojo over the past year and I think your tips will help recover it.

    Then 4 rounds of the triplet with 40# DBs, increasing personal assist on the chinups, and 10/15/20 on the planks. Probably could have gone heavier on the DB and plank weights.

    I haven't done FGB in 3 years so I have no idea what to expect. But like Peter I plan to try to get my reps in the push press and box jumps. I'm starting on push press so rowing is in the middle for a little break. Will gut it out on the WB and SDLHPs.

  4. FGB Strategy: smart for the first 2 rounds, make the most out of my strengths and move efficiently through the weaknesses…last round, leave nothing on the table and just go for broke.

  6. 6am with DO, nice to hang with the early crowd for once.

    This is my first FGB so the sumo practice was great. My game plan is to figure out what my game plan is, try not to waste myself in the first round and overall just survive.

    Deadlifts on the minute 4@115#, 4@125#, 2@135# good times.

    CRASH-Bs rowing, did 2, 14min pieces. I've felt terrible rowing this week and didn't know what was up then Charlotte came to my rescue and pointed out that I was dropping the chain (basically crawling back along my legs) on the recovery. I sense I've been doing a version of that the whole time but more pronounced this week.

    Thanks Charlotte for the correction felt much better after!!

  7. Worked up to 335 on the DL after a little form correction from DO – felt pretty good as I've been really working moving as one unit on that lift.

    Got 4 rounds of the accessory

    25/35/45/55 on the chins
    65 across on the bench press
    25/35/45/55 on the planks

  12. 6pm class with Josh and MeLo.

    Extensive roll-out including some before class.

    More SDHP work, I think I have a better feel for the positioning throughout. Can't wait for Sat. Going to try to keep it at 80% for the first 2 rounds and push I hard all the way through round 3.

    Deads (with Ryan) at 255. Worked really hard on moving shoulders and hips together at the start of the pull.

    WOD was fun and long. Chins were 20#, 20#, 10#, 10#. Bench with 60# dbs. Planks with 25# plate.

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