Homebrew To The Rescue
Fine drinkers! The victims of Sandy need you to guzzle loads of beer. It’s the charitable thing to do—at least, it will be on December 15.
In addition to unlimited samples of some of the city’s best homebrewed beer, you’ll be treated to meats, cheeses and other tasty, top-secret snacks. There will be a raffle with killer prizes from Sycamore Bar & Flowershop, Four & Twenty Blackbirds, Brooklyn Homebrew and CrossFit South Brooklyn just to name a few!
You can get tipsy, stuff your gut and help New Yorkers who need it most? It’s a win-win for everyone. Today, let your liver do the heavy lifting.
TICKETS: $30 each (100% of the proceeds will go to charity!)
Purchase your tickets here!
**Please note that all attendees must be at least 21yrs. old.
Can’t make it but wanna help out?
We’re looking for a few fine folks to help make some delicious treats for our guests. If you’re handy in the kitchen and would like to donate some homemade snacks, please contact Jess at info(at)crossfitsouthbrooklyn(dot)com with “Treats” in the subject line.
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Guys! Homebrew to the Rescue is going to be an amazing event, jump on those tickets as there are only 50 available! Prizes for the raffle will be killer indeed, more keep rolling in. The Double Windsor has joined in the pool – woo! That place is so rad. And a teaser on brewers coming with beery deliciousness.. have confirmed a local homebrew legend who is so good he was invited to brew HIS OWN BEER at some of of our best craft breweries in NY – one of them was literally the first he ever homebrewed. BOOM!
Get thee to tickets with the quickness!
170×5, which is a 5RM (and the best weight I hit for a single at Titsday!) I hit 165×5, which was what I was shooting for, easily — in fact, the reason I knew I could try for more was that I didn't scream while getting the weight up. So I knew I had to go for more, and I did 🙂
Fun with Turkish get-ups. Boy, do they reveal which side of my body is stronger than the other!
I hate rep outs. Hate them. They are the worst, mentally more than physically for me. However, I was sore after every single squat and press rep out we did these past six weeks. As a result, I pressed 70#x5 yesterday (previous 1RM was 78#) and I squatted 145#x5 today (previous 5RM was 135#). I can safely say that this cycle made me much stronger! So thank you, CFSBK, for making me do sh*t I hate.
6am with Nick. CRASH-B row:
2 x 18'/5' @ 16SPM @ 4642m/4569m @ ?/156 HR
Forgot to check my HR after the first row. Nick lowered my foot position one notch which seemed to help my hip bend during the last part of recovery. Felt some good synchronicity between my upper and lower body on the rower during the second piece.
A bit ticked at myself for missing Tuesday's makeup for cleans, since I can't get in today for Pressing. Will get some bodyweight work done before lunch. While more squats are never a bad thing, I would have liked to finish this last week getting in the clean/squat/press combo.
I am so down for the Brew'scue. My last batch came out a bit flat, not enough priming sugars before bottling. A shame since the previous one came out quite nicely, even impressing my brother who is starting his own brewery in Colorado. Looking forward to seeing whats "on tap" for the event.
AM solo strength cycle:
Squat: 330lb x 3 x 3
BTN Press: 105lb x 5 x 3
Weighted Chins: 75lb x 5 x 3
Squats are feeling good these days. BTN press always feel awkward and I have a hard time getting the first rep moving every time. The last set of chins was tough.
Very psyched about the brew event! I'm trying to get some of my last batch of black IPA added to the tasting menu. I'll probably bring some regardless. Who would refuse free beer?
Klokov- "Hey Chigishev did you see that bro??"
Chigishev-"See what man??"
Klokov-"I JUST broke the World record!!!"
Chigishev-"Oh. Well Fu&&en A. Cool man"
I think it's hilarious that they are listening to crazy melodic pop the entire time while lifting…
Just wanted to say I've really liked the 6week cycle of lifts this past 6 weeks. I have noticed vast improvement across the board on almost all of my lifts with PR's on clean, 5rm Press & Squat.
I spoke with Jeremy after class yesterday and asked to look at my numbers from the 6week strength cycle from exactly 1 year ago. My numbers now are 5lbs heavier in press, squat is 5lbs less, and my deadlift numbers are way heavier.
The difference is we have only been squatting 2x per week as opposed to 3 in the strength cycle, and pressing 1nce a week instead of 2, etc. My numbers after strength cycle dropped off quite a bit and I am pleased that they have returned, and am pumped to attempt new 5rm pr's for squat this week.
Friday Afternoon Fight Club
I did 3-4 2:00 rounds rolling BJJ style with Arturo. He tapped me out every time.
Then I did like 45 minutes of punching and kicking work with Josh.
I felt really beat up after all this.. It's been years since I've rolled or attempted to throw a punch. Tried to Squat afterwards but had no energy or motivation left. worked up to my first volume set at 235×5 and then decided not to force it and take the rest of the day off. Was feeling crappy last night night so it might be related to that to.
Time to eat and work
Also- The first 4 weeks of the cycle I followed the appropriate lifts on the days they were programmed for Group and I felt great. The last two weeks I've tried to shuffle stuff around to fit my schedule which meant lumping lifts together and distorting the basic flow and it's felt much worse. Lesson learned
Row: 1×18 @ 16SPM @ 2:17 @ 3943m @ 156 HR
1×18' @ 16SPM @ 2:20 @ 3874m @ 166 HR
I was really beat up from yesterday. Considered skipping today but since I wasted all my days off in the beginning of the week this is what I get. Based on how I was feeling and I decided to save the squats for tomorrow. Decided to just do the intervals, felt much better than Wednesday. I was still surprisingly slower than anticipated. My glutes were on fire during both intervals, sufficed to say that I'm cowboy walking right now. Glad I came in and pushed through though. I'm so looking forward to active recovery tomorrow.
I love European Oly videos because of the horrible music that's usually playing. Then again if it helped me lift like they do I'd sign up for that music any day of the week.
Wait…we have a fight club?
Press: 41x5x3
Spent the rest of OG socializing.
i would love to join fight club….you guys probably need ladies no???
Press yesterday:
hit 85 x 5 no problem all with static starts.
went to 90, switched to dynamic breathing and only got 3. overall this cycle has been really really solid for me in the press but I've felt much stronger with static breathing than dynamic. happy with 3 at 90 since that's only 2 pounds shy of my 1RM. Might continue this on my own and test my 1RM in a couple of weeks. I really want to hit 100.
Might come in at 8am tomorrow before heading to PA to watch the hubby take on the Powerlifting comp. Not sure how my squats will feel at 8am though.
Only 16 tickets left for the beer tasting! Get yours now!!!!
Open gym – good times. Really missed my cfsbk friends, was nice to see everybody after my week long bout with what I'm pretty sure was the bubonic plague.
1000m warm up
Lax ball work
Dislocates
Press – 3.5 @ 58, which is 2lbs below where I was at on the last exposure. So weak today, sickness recovery is terrible.
WOD AMRAP – 10 Push Presses, 10 Burpees
#55 on the PP and kind of modified Burpees
3 rds + 3 pp
was wheezing like someone was throwing a bag of cats against a wall
3×12 pull ups banded
3×12 supersets of db benchpress and db row #17.5 – trying to get a full unassisted pull up by the next pull up clinic to I can start kipping – my early 2013 goal
1000m cool down
this is gross, of or funny
https://www.youtube.com/watch?feature=player_embedded&v=GbycvPwr1Wg
also forgot to post what is truly my fav viral video
http://www.youtube.com/watch?v=mPGhZkfeADY
With all this talk of viral videos, how has NOBODY who knows where it is posted the video of Coach Josh knocking the guy out cold with a roundhouse kick to the face?
I wanna join the Friday afternoon fight club!
Yo, been hitting some heavier numbers and it's good. Squatted 250×10 Wednesday. Good looks to LaRosa for coaching me through.
Tonight I did yesterday's press work out. Really didn't know where my numbers should be as last week hit the 10x rep out at 115 and had plenty to go. Got 135×5, 145 I hit 4.5. Can't help feeling like I could have had it if I didn't do so many warm ups.
That's good though- plenty of room for next cycle.
Oh, and here's a classico youtube:
http://www.youtube.com/watch?v=ZfTicjVG_ZU
Don't steal bikes bro!
Wanted to PR in both my Snatch and Clean and Jerk tonite. Neither happened. The snatch was feeling great. I hit 218 really smoothly so I decided to go for 231 (1#pr). First one I mentally psyched myself out and didnt even pull. Second attempt I missed it BEHIND ME! This is a good miss since i know i can get under this weight. Third attempt I bailed.
Clean and jerk…tried to hit 275 but was just off and missed the clean actually. Dropped back to 268, missed the jerk….
Next week itll happen.
I wasn't going to go to OG because my calves and bum still feel like they're strung with piano wires since Wednesday's squat and 250×5 erg combo, but glad I did.
Worked on deadlifts – per David's suggestion, gradually worked up and went much higher in weight than I would've if I hadn't talked to him. Thanks, Coach.
One set each of 65×5, 95×5, 110×5, 120×5, 125×5, and 135×5.
Cashed out with some negative chinl-ups and a couple of halfassed 35# weighted planks before my legs decided they'd had quite enough for the day, thankyouverymuch.
I'm down for that fight club. C'mon.. let the tinker toy in, guys.
WOD = busting stuff and cleaning it up in Far Rockaways
Only 12 tickets left for Homebrew to the Rescue. Your liver commands that you attend. Go now hurry fast with the quickness!
Thanks for the love Noah B!
Lbbs: 250×5 (5#PR)
Yup. Still very happy. This was much snappier than last week, moved quickly. Jbails and DO both commented about that. Was thankful to have them and josh to support/count. I get nervous. Screamed *way* too loud on the last rep, sorry OG peeps. I'm a smidge embarrassed.
Jon commented about how high I'm positioning the bar? Which I know coach Noah made note of last week. Gonna have to watch that.
Snatch
Bunch of triples, then singles at 125, 135, 140 (10#pr)
Decided to mess with this tonight, as Im happy with my clean pr from last week and figured i needed to give myself a week off.
I'm hyper extending my back in the receiving position, according to the video jake took of me. (I have a problem with this in ohs too) which makes me not in line with my hip, and the bar is slightly forward. Lost 135 the first time bc of this. Probably tight hips? Also don't feel as solid in my shoulders as the weight goes over 130. Need to do more heavy snatch balance.
Came home and ate and entire head of kale and one pound of ground lamb. I was hungry.