CrossFit South Brooklyn

Established 2007

Partner WOD 12.05.12

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In teams of 2 complete the following work:
1200m Row (Alternate at 600m)
120 Wall Ball Shots (alternate every 12)
120 Burpees (alternate every 12)
1 Mile Run (Run together)

Each work station will also be coupled with a very special “rest” station where your partner will need to maintain a position until you finish the work.

Post partner, time and Rx to comments.

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Not your typical “CrossFit Pain Face” from Jude

HERONDALE FARM GRASS-FED MEAT CSA

SIGNUP DEADLINE DEC 15!

Ask any of the 43 people who were members of the meat CSA this year, and they’ll tell you that the value and selection offered in this program is unmatched. You simply cannot buy grass-fed meat at retail at this price and quality anywhere in New York. And with monthly delivery direct to the gym, the convenience is unmatched. 

The next share will be four months: Jan-April. If you like, however, you can sign up for 4, 8 or 12 months – all at once.

The Farm is offering two mixed meat (beef, pork and lamb) options:

  • 15lbs/month plan: $600 if you pay in full, $650 on monthly payment plan
  • 10lbs/month plan: $460 if you pay in full, $500 on monthly payment plan

Full plan details and lots of info about Herondale Farm is here.

Here’s how to sign up:

1. Returning members: You can re-up by emailing to info@herondalefarm dot com. They’ll take it from there.

2. New members: Download this PDF, fill it out, and return it to the farm via email.

QUESTIONS? Email me. WANT TO SPLIT A SHARE WITH SOMEONE? Email me. mignyc at gmail dot com.

The farm is looking for 60 members in 2013 – let’s make it happen!

 

Tough Titsday Spots Still Available!

There are still a few slots left for the third ever “Tough Titsday Powerlifting Meet” at CFSBK. If you’re on the fence about signing up, consider this your push! To learn more about the event, click here.

TTDIII Roster:
Janelle Rooks
Cassie Xu
Worm Widman
Laura McElherne
Bethany Erskine
Mobina Hashmi
Jenna Jerman
Julie Barnard
Katie Mohrhauser
Hayley Gerkin
Jess Bailey
Lauren Borducci
Whitney Hubbard
Jen Stopka
Sarah La Rosa
Courtney Hart
Jude Geis
Marian Lai
Radhika Vaz
Shaye Lefkowitz
…you?!

Do you blog or contribute to any other websites? If so link them up in the comments with a description!
__________________
For Athletes, Risks From Ibuprofen Use NYT
I’m Truly Sorry For This, But You’re About To Hear All About The Last Marathon I Ran
Workout Routine Broken Down For Coworker

Comments

  3. hand/upper extremity/shoulder/neck – Louis Catalano, CV Starr Hand Surgery Center, Roosevelt Hosp.
    knee – Friedrich Boettner, Hospital for Special Surgery
    ankle – Martin O'Malley, Hospital for Special Surgery

    Hope you are okay.

  5. Really enjoyed today's workout, partnered with Dan in the 7am class. We finished in 33:20 or so.

    Went a little easy on the row and should have held myself to the 10' mark on wall-ball – was afraid I wouldn't have anything left for burpees. Haven't done wb in a while and 14# felt relatively easy. Time to go up in weight, one step closer to doing workouts rx! Burpees were a grind as always but what's not to love about them? Run felt fine, picked it up a bit at the end.

    I should try to join Frazier for his cool down laps, but timing the 7am class with work is tough. Maybe work can wait 5 more minutes…

    Sorry Qotd, my old training blog is a thing that should not be known.

  6. Orthos: A couple of us have seen and liked Dr. Dennis Cardone at NYU.

    NSAID use: a physician and fellow Starting Strength coach wrote an excellent summary of the "problem" of inflammation and treating it in sports (and life), prompted partially by Kstar's coming out and saying it would be better to allow your body to 'inflame' in response to injury.

    I'd like to post the link, but squarespace has been VERY testy lately with HTML.

    So instead, use Google and search for "the problem of misinflammation." The first result should be an article on the Starting Strength site by Dr. Jonathon Sullivan.

    Dr. Sullivan is Attending Physician at Detroit Receiving Hospital Emergency Department, and Associate Director of the Cerebral Resuscitation Laboratory at Wayne State University.

  7. makeup post from yesterday.

    scaled the ladies weight to 95lbs and still the front squats were by far the toughest and slowest part of the workout. i really had to focus on each rep. chest to bar pull ups always start out feeling great but fizzle quickly. double unders were all unbroken. finished in 8:48.

    glad i made it in–the 7pm class was full of friendly faces and everyone worked really hard, which was great to see.

  8. Orthos: Several of us have seen and liked Dr. Dennis Cardone at NYU.

    NSAIDS: A few months ago, a physician and fellow Starting Strength coach Dr. Jonathon Sullivan wrote a great piece on to how treat inflammation caused by sports. The piece was prompted by pieces like that Times story, as well as Kstar's coming out and saying that the evolutionary response of inflammation was best addressed by "letting it happen."

    I'd like to post a link but square space has become suddenly very stingy. So if you google "the spread of misinflammation," the first result will be the article I'm talking about.

  10. 6am with D.O. Wonderful slogfest of a workout today. Good gym energy and I like the extra motivational push of a partner. Partnered with Jay and we finished in 29:47 with a 20# med-ball. Burpees sucked the most. Especially the "rest" period.

  11. Also a makeup post from yesterday: Did 83# FSQ, thin green band pull ups, and DU's. Most DU's strung together was 12 (PR!). They're slowly coming together. Pull ups felt good (but hard). First time using the thin green band in a WOD (it's usually the thick one). FSQ's were hard, but the DU's ate up the most time. Finished in 12:42.

    Websites:
    I have a dating blog (more posts coming this weekend): http://www.lovemeinenglish.com

    And my portfolio site: http://www.jenniferstopka.com

  12. so many things to say:

    1) the pricing on the 10lb meat is reversed, sorry auditor habit

    2) @jl dr. rodeo at the hospital for special surgery re-reconstructed my ACL last time around, he's great!

    3) http://ginagatto.virb.com/ – i'm moving my internet presence here it's a work in progress

  13. Thanks QOTD! Time for more shameless self-promotion.

    I blog at samirchopra.com (this is a general blog where I write on a variety of topics, including some Crossfit-related ones).

    I blog on cricket at my blog, the Pitch at ESPN-Cricinfo: http://blogs.espncricinfo.com/thepitch/ (in my last post there, I mention weightlifting)

    I used to blog for ESPN-Cricinfo at a blog called (wait for it) Different Strokes: http://blogs.espncricinfo.com/diffstrokes/archives/samir_chopra/

    And of course, I am on Twitter (like many other CFSBK'ers) as @eyeonthepitch

  14. DIY foam rolling cause 8am is too early for anything else.

    Partnered with Amy (her first class!) and got through the WOD in 31:00. Held a low plank during the row, a dead hand during the WBs and a 45# plate over head during the burpies. The static stuff was probably the hardest part of the workout for me. Ran the mile in 7:55.

    Not sure I love the innov8 shoes for running. This was the longest I have ever run in them, and I'm noticing some discomfort under one of the toes on my right foot. It kind of slowed me down today.

  16. DOUG! You gave away the secret WOD handshake!

    So, yeah, y'all, you think because this is a partner WOD that you'll be resting half the time? HA, HA, HA. I nearly did a backflip when I found out that my partner would be Josi, not only because she is a lovely person, but also because she has a bun in the oven and therefore got to reduce her volume by 1/3. Which means I got to reduce my "rest" period correspondingly. I especially appreciated this while holding a plank, because there are few things in life I hate more than holding a plank.

    32:12 for us. Oh yeah, you should read the word "rest" aloud while making GIGANTIC AIR QUOTES WITH YOUR HANDS.

  18. Jen Stopka, that dating site is hilarious. I usually just ignore people who can't help themselves from typing in text messages, but you are doing the world a service by responding.

    I'm working on moving my internet self here right now. It's a work in progress. http://ginagatto.virb.com/

  23. WOD with Jayme Lu today. Tomorrow is Jayme's last day at Crossfit SBK before she moves to Kentucky. She is a little pocket rocket and I will miss her. I especially like working with Jayme on partner WODs because I get a better time because of her. It takes her about 30 seconds to do 12 burpees. We did 14# to 9 feet for the wall balls. 31:13. The hardest part of the WOD was catching our breath. Fun one!

    Good luck in Kentucky Jayme! See you tomorrow at 7am!

  25. If you're interested in the issue of NSAIDs and inflammation, i suggest you read a great article written by a physician and fellow SS coach, dr. jonathan sullivan.

    i'd love to include the link, but square space will reject it, i'm sure. to find it, just google "the spread of misinflammation." the first hit will be that article, which was prompted in part by k-star's claim that inflammation is an evolutionary response that should be allowed to run its course.

  26. Extrmely excited to read Stopka's blog after some conversations/stories this weekend…

    Also, for those of you who follow this stuff, Kristen Clever apparently did 40 Unbroken HSPU to start one of the WODs at the Outlaw Open. And oh yeah, she did them strict.

  27. kristan clever also competed at the american open (olympic weightlifting.) she gets around!

    and of course she did strict hspu's!

    question of the day: my blog is thedailypaleo dot tumblr dot com.

  28. If I recall the Jonathan Sullivan piece was about Kelly's claim that icing for inflammation was going against evolutionary data, not so much about NSAID's and their link to digestive permeability issues.

    Neither of these take into account the concept of "speed wobble"- that if you take NSAIDs and your inflammatory response/pain threshold is blunted, and then you work out, you are more prone to not feeling it if you are reaggravating the injury, overcompensating elsewhere, or just generally moving like shit. That's why I'm ok with some NSAID use post workout, on the couch, but not to buffer yourself so you can make it through a gym session.

  31. The article also discusses NSAIDs as anti-inflammatory treatment (without a discussion of intestinal permeability, as you say.)

    The reason I cite that article is that it does the best job I've encountered of explaining the mechanism of inflammation, which is key in being able, as a layperson, to unpack the arguments floating around the interwebz about what you should and shouldn't take to medicate yourself.

  34. Reposting from earlier today – hopefully this wont' get eaten like the post before:
    ——————————-
    Thanks QOTD! Time for more shameless self-promotion.

    I blog at samirchopra.com (this is a general blog where I write on a variety of topics, including some Crossfit-related ones).

    I blog on cricket at my blog, the Pitch at ESPN-Cricinfo: http://blogs.espncricinfo.com/thepitch/ (in my last post there, I mention weightlifting)

    I used to blog for ESPN-Cricinfo at a blog called (wait for it) Different Strokes: http://blogs.espncricinfo.com/diffstrokes/archives/samir_chopra/

    And of course, I am on Twitter (like many other CFSBK'ers) as @eyeonthepitch

  37. ^^ What Ariel said above. She was a fantastic partner! And we didn't die. Did burpees for the first set of 12 & switched to squat thrusters after that. 10 lb. medicine ball & 15 pound plate during the burpee "rest" period.

    Walking up to my fourth floor apartment when I got home? Ouch.

  38. Hah! Ariel you're hilarious 😀 I loved the post-wod foam rolling kvetch fest with you and Rachael. It's nice to talk in-depth about the pain of wods like these so I can spare non-crossfitting loved ones the boring details (like in the onion articles!).

    Working with Ruth and Maggie was a blast. I heart partner wods. I find myself working harder if it means sparing someone else 10 seconds of some torturous movement. I like that.

  40. RE: yesterday's workout, I could have gone heavier with the squats, and afterwards wished I had, but I did manage to start to string together double unders, which is exciting, as I've never been able to get more than one or two in a row prior to yesterday. Multiple pullups, as they have ever been since my youth, continue to be a beast.

    If I didn't work on so many different websites, I'd probably be in the gym more often.

    My primary syllabus (always in a state of flux) : itp.nyu.edu/physcomp/Intro/HomePage

    The company I work for (documentation and tutorials) : arduino.cc

    My personal site ("art"): ennuigo.com

  41. First time back in the gym in over 3 weeks. Huzzah! Fab to work with Steph P and Cassie on this charming workout. I predicted 37 minutes; we finished in 36:24. The run was sloooowwww. Burpees the worst part, wall-balls much less painful than expected.

    We have a blog for Linus which we used to update all the time when he was learning things like how to eat solid foods and roll his body over. Now we are lucky if we get one post up a month.

  42. Weirdly – and I say that because it looks heinous – bummed to be missing today's partner WOD due to work travel.

    Jen, your blog…I can't even. From one English nerd to another, u r the best.

  43. I am an avid user of:
    -Ice/Ibuprofen for pain/inflammation in acute cases (like some patellar tendonitis, or a jacked black eye or example)
    -Acetaminophen for things like the occasional contusion, headache, or toothache
    -One or the other for the occasional hangover

    I've definitely used them to help me train through pain and discomfort. If you've got some inflammation going on for a day or two or three then I (personally) see no problem with it. If you've got chronic business going on them, duh, stop treating the symptom and find out what the heck is going on. That hip pain isn't going away if you keep jamming an ice pick in your hip.

    That Starting Strength article Michele posted is a great read. I say bollocks to Kelly's recent recommendations. Also a worthy read (no html)

    http://startingstrength.com/index.php/site/hangover_starr

  44. Row: 1×20' @ 16SPM @ 2:11.2 @ 4561m @ 176 HR
    1×20' @ 16SPM @ 2:19.3 @ 4310 @ 160 HR

    Went pretty hard (for me) on the first interval today, wanted to see if I could hold a 2:10 split for the whole 20 minutes. Not quite, this will be the pace I use for Sundays 6k and it seems feasible. Second interval was just about getting through it. My glutes and hamstrings were on fire for the last 15 minutes. Definitely improving.

  45. Anyone been to CrossFit King of Prussia? A friend of mine who lives around there is interested in trying CF out but I don't want to send him to a crappy box!

  46. if you want to split a meat share

    but don't have anyone to split with, email me. you could also go for a 10-lb share, which is really not that much meat at all.

    mignyc at gmail dot com.

  47. Stella,

    I learned to do crossfit at KOP. Aimee and the coaching staff down there are great. The community is just as good 🙂

  48. Does anyone know anything about Crossfit Providence? Same thing… wanna send my brother, but would love some feedback on the box first. Thanks!

  49. Right. This is my first post ever. Hi everybody! I just had to share that as a Crossfit newbie and having missed the beginning of this week due to a sore lower back, this partner WOD was the most demanding workout I have ever taken part in and whoever designed it deserves a medal! I literally thought I was going to keel over after the first round of burpees (OK, let's be honest; squat thrusts) It was awesome to work out with fellow newbie Rachel- if you are reading this, you really helped me through it!

    Also, this: http://www.youtube.com/watch?v=8nif01WZ9aI

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