CrossFit South Brooklyn

Established 2007

Push Press

Posted on

Fitness: 3×5 Work Sets Across
Add 5lbs to last weeks Push Presses.

Performance: Work up to a heavy 3 rep set on the Push Press
Try and beat last week’s heavy 5.

Post loads to comments.
PP e2/6
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For Time:
65 Double Unders
20 Box Jumps, Games Standard 30/24″
55 Double Unders
15 Box Jumps
45 Double Unders
10 Box Jumps

Post time and Rx to comments.

Home
900lbs of Meat and 15lbs of Weiner

Tell the DOT you want a Bike Rack at CFSBK

Attention CFSBKers! Please do us a solid and take 2 minutes to fill out a request for the DOT to install additional bike parking on our block.  The more people who fill this out the better chance we have of getting a rack installed. So, whether you ride a bike or not, do us a solid and fill this out please! Business information is located below the link.

Suggest A New CityRacks Location

Business, establishment or transit stop: CrossFit South Brooklyn
Street Address: 597 Degraw St
First cross street: 4th Ave
Second cross street: 3rd Ave
Borough: Brooklyn
Neighborhood: Gowanus
Block number (optional) 420
Lot number (optional) 58
Phone number of business or establishment (if applicable) 973-610-3628
Community board N/A
Anything else you would like to add? your own comments

Rest Day Dinner #1

Here are the details for the first RDD hosted by Dave, Rachel and their awesome dog, Nahla. They’ve got plenty of room for all and hope you can make it. To RSVP please email them at the contact information listed below. This year we’ve also included pictures of folks on the event pages (to the right) to help put names to faces!

Hosts: Dave, Rachel and Nahla
Host Contact: dgever(at)gmail.com
Location: 399 Ocean Parkway apt 6 L 11218 – its Ditmas Park , 4 stops on the F train from Park Slope. F train to Ditmas ave or the Q train to Cortelyou road
Time: Saturday 1/12 at 6pm
RSVP: We would like to have an idea of many people are going to show by next Wednesday 1/9 but dont actually need a final number until friday 1/11
What to bring: This will be a potluck event, the hosts will help coordinate dishes.

Have you noticed any positive adaptations from the LFPB Challenge Yet?
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A Tour of The International Space Station

Comments

  1. Not as drastic increases in energy levels as I experienced last year, but I still feel really good and I'm already noticeably leaner. I asked my girlfriend and she confirmed.

    I've also enjoyed focusing on drinking water and sleeping more. Many times this cycle Ive gone to be an hour or so earlier than I normally would to get a sleep point. Ive been bad about tracking my water intake and I'd estimate that I've been shy on required intake most days (which has been reflected in my points) but Ive been drinking more water, which means I was probably walking around pretty dehydrated before.

  3. I've cooked a heck of a lot more these past 10 days, and eaten the majority of my meals from home cooked food. I haven't had any gluten or beer, although some booze is still my friend. Also happened to get a few 7hr nights of sleep, and even two 9 hr ones! (I didn't work those mornings)

    Side note – last night I roasted some fresh pork bacon, aka pork belly. I can only hope that you CSA folk will get one of these in your bags. If not, order one. A small cut goes a long way. Also, you get drippings…I'm eating some eggs, diced sausage and sweet potato, and cilantro that were scrambled up in the drippings from it. This is what it feels like to wake up on the right side of the bed.

  4. the challenge has helped me get back on a wagon i'd fallen off around hurricane time and ignored getting back on through the holidays. it's also taken it several steps beyond what i was doing before.

    my energy has felt pretty great, until yesterday when i felt tired and achy which i'm worried is in direct proportion to the number of people i can hear hacking up lungs and perpetually blowing noses from my cube at work.

    i've loved getting into the habit of cooking more/most of my meals and using new ingredients like coconut oil.

    i feel like i look better (those are two of the challenge words in a different order)

  6. – My good old VS Athletics lifting shoes finally died on me yesterday. They were a great, affordable first pair of lifting shoes that I'd definitely recommend to anyone who wants to to try out a lifted heel without sinking too much cash. I think I'll be ordering a pair of Rogue shoes today – and maybe even (gasp!) a set of lifting straps.

    – Has anyone ever done the Goruck Challenge? I'm planning on it in July, but wanted to see if anyone at the gym may have a Goruck pack I could borrow for it. Anyone?

    – Paleo tip: If you're ever desperate, hungry, in need of a snack, and surrounded by pizza joints, Duane Reade sells pretty cheap Slim Jim rip-offs that are just water, beef, and salt. Probably not the best thing you'll ever it, but it's filling and paleo.

  7. I have been feeling great this week which was a pleasant surprise because last week I was cranky and weak. Pretty proud of myself so far. Strict Paleo over the past 9 days without a drop of alcohol.

    Cooking has been pretty easy after I spent a small fortune for meat at Costco. I just cook a huge amount of meat at a time, eat with my hands and growl a lot. True caveman style.

    I have been consistent with the active recovery every night which I thought would be tougher to do but i just park the roller in front of the tv and the 20 minutes is over in no time.

    The water was tough at first only because I wasnt focusing on it until later in the day and I was peeing all night. I got the hang of it now. Only one day when I didnt hit the 95oz.

    Sleep has been the tough one. With three kids under the age of 5 it is very difficult to get to seven hours. Nine hours is something that exists in some fictional fairytale.

  8. Push press 88#, hard but I can definitely go up next week. WOD 5:51, with 30-25-20 double unders and counted attempts. I am really happy that I went with the 24" box. When I was warming up the box jumps, I thought, "WTF did I just get myself into?" but I'm glad I didn't wuss out on it.

    Positive adaptations: The short answer is that I've leaned out in my arms and belly, and I no longer use either Larabars or Greek yogurt as a crutch. The long answer…well, here we go.

    As many of you know, my mother had a heart attack recently. (She probably had a minor one over Christmas that she mistook for back pain, and when the pain got so bad that she finally went to the hospital, she had a more serious one.) She's been operated on and is not in any immediate danger, but she is very lucky to be alive. (If she hadn't had a bad reaction to the pain meds they gave her last Saturday, she would have been discharged from the hospital, and the second heart attack would have happened at home and not in the hospital.) I'll be visiting once she's come home, since my family thinks it would be more helpful to have me around to help out once my dad has to take care of her than for me to go down now.

    Anyway, this is a lot of emotional stress (and, I think, the reason I've lost a point for not sleeping enough a couple of times), and when it gets really bad I just want a freaking piece of chocolate layer cake and a glass of milk.

    The positive adaptation out of this is that when my subconscious responds to the stress by craving contraband, I've trained my conscious mind to remember that 40 years of SAD eating and sedentary living is why my mother had a heart attack in the first place, and why even before the heart attack she's been in constant arthritic pain for years. I remember that the chocolate cake will not make this go away, and I haven't caved, and I'm more motivated than ever to lift heavy things.

    Apologies for the novel!

  9. i forgot to give a shout out to animal fats! which are changing my eating life. i made a bone stock on sunday and now have a sizeable tub of rosemary flavored beef fat to cook with.

    already today i've realized i have to be careful just exclaiming to people that "i'm excited about my meat!" the csa meat.

  10. I've lost a few pounds already, and interestingly, best of all, I feel less hungry than I have on previous strict paleo attempts – like my body is gradually getting used to it – and so I'm not pigging out or snacking so much.

    The sleep is the hardest thing for me. If my little boy doesn't wake me up, then it's my dog. But it is forcing me to keep sleep in mind and I am getting into bed earlier and forcing myself to sleep more.

  11. 6am with D.O. and Jess. Push press: 45×5, 95×5, 145×3, 165×3, 185×3, 195×3. I was initially shooting for 185, but that weight went up so smoothly I decided I needed to make another jump. 195 was also smooth with only a hint of slowness on the 3rd rep. Push press is my friend.

    Metcon: 7:47 with a 30" box. Double-unders are not my friend. Got some DU form tips from CP and Dave afterwards, letting me know that my wild arm gyrations are not helping.

  12. make up post from last night's 6:30 class with yucksters mcdowell and noah:

    i opted for 3×5 instead of a heavy triple on the front squats. my movement on these is sloppy and needs work, so i figure drilling the movement with more reps would be smart. 3×5 at 100lbs. feeling a little better and there's room for more weight.

    WOD: 7 hang power cleans/14 sit-ups. used 85lbs with a best of 3 rounds + 2 cleans. this was surprisingly fun, but boy are my thighs bruised. ew, bruised thighs.

    DOT bike rack request form: complete! i hope we get some. they would look pretty out front.

  14. off topic, can any hip youngsters help me out? I have a customer to take to nets game Friday night. younger single guy. want to take him somewhere afterwards, walking distance, that has some "scenery," if you will. He's still in the game.

    I don't have that kind of game anymore, and these places seem to get hot and cold every few months. Where the hell should I take him?

    Thanks.

  16. JR: Pacific Standard, there's also 4th Avenue pub which is always full and Cherry Tree. They're also right around each other so if one isn't great you can walk next door. Woodland and bar(n) are down Flatbush too and may be options. I haven't been to either in awhile on a Friday night though. AND HEY – Sarah H and I will be at that game! 🙂

    Re: Paleo
    I've been eating really well, but haven't noticed any weight loss which is usually what happens when I go on the challenge, drop a few pounds immediately, etc etc. I think this might be due to a lot of stress over the past 4-5 months and eating a pretty crappy diet from the hurricane until now. We will see what happens in the next few weeks. I do, however, feel excited about cooking more at home and am trying to not OD on nutbutters or eat a ton of larabars and greek yogurt. The first week I was having greek yogurt every night, weening off that hasn't been too painful though. And I'm definitely spending more time foam rolling and lax balling which is definitely good for my body. 🙂

  17. GINORMOUS 6am (23!!) with DO and Lady Fox. Great to see Mr. Stone in the house, as always. Worked with him and Christian on push press, which felt way slower/heavier than last week, maybe because my traps/upper back are all hot and bothered from yesterday's FSQ/power cleans? Who knows. Worked up to 125 for a triple, which was my goal, but it was much more unpleasant than last week's 115 for 5. Then, WOD in 6:15, Rx'd, tho with plenty o' stepups in the mix. 24" is TALL.

    Stella, so sorry to hear about your mom. Wishing her a speedy recovery and perhaps some newfound interest in healthy living. I've been through parental health crises and they suck.

    Had a parental health crisis of my own this week, except this time I was the parent, as many of you know Linus had eye surgery on Tuesday morning to repair his strabismus ($20 word of the day). All went fine and he was a total trouper but it took a lot out of his parents! I did eat some leftover Xmas chocolate and did drink some bourbon. So perhaps that's why I can't say I've been feeling a lot of positive effects from the challenge. I have been much better about getitng 5 workouts in/week which helps my mental state. Stretching/AR hasn't been so good, and the eating is pretty much the same as pre-holiday sugar binge, so I'm not seeing much difference in body comp (yet).

    Re bike racks: I am happy to make the request, my understanding from Nick is that there is a six-month backlog on these, so hopefully more votes will speed things along. But won't we just get one or two of those U-racks in front of the gym? Those will fill up quickly…

  18. Eh is my answer to the QOD. So far the no grains, water intake, and no alcohol has been easy. No refined sugar is fine too but I've been eating way too much fruit (fresh and dried), so from here on in, no fruit (except for some blueberries) and no larabars. I am also no dairy except for greek yogurt. The 7 hours minimum as a guideline is ridiculous, and while I get it, it is at the expense of doing other necessary stuff in the evening.

    Positive adaptations is that I am back to cooking more which I enjoy. To date, I have not noticed any changes to body composition.

    I'd love to know the answer to "Old Man Winter" JR's question . . . so I can avoid those places.

  20. Crazy number of meat coolers last night! Did we just triple the number of CSA subscribers? Good to be back on the meat dole.

  23. do you still want to sign up for the meat CSA?

    you totally can.

    email the farm and tell them you want to start in February. they'll pro-rate the cost for you.

    info at herondalefarm dot com.

  24. A.
    Aerobic Restoration
    25-40 minutes performed at 60-70% effort – easy, restorative pace:
    * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

    Start time at 10:25AM ish
    Time: 0:40:00
    Meters: 8566
    Average split: 2:20.4
    Average s/m: 14

    Note:
    – Next time don't set up the iPad to watch youtube.com
    – Focus more on split and s/m

    NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

    B.
    Mobility and Maintenance
    * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
    * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    – AND/OR –
    * Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

    C.
    Inflammation Maintenance
    * This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

    -Voodoo floss band

    D.
    Nutrition Preparation
    * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

    -Start later tonight or maybe tomorrow morning

    E.
    Mental Restoration
    * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

    SKIPPED

    But will replace with
    3 sets of:
    10 x GHD

  25. Despite not actually officially doing the challenge I have been really good with everything as directed. Water consumption is hovering around 148oz of water which is more than enough. I'm always drinking it basically. (not sure how any primal man ever could keep up this kind of consumption)

    I have have home cooked almost every meal but a few lunches which were salads basically.
    I want to try and make a paleo treat for myself so any recipe suggestions I'm all ears.

    Still fighting this nose cold (day 7) but it has not kept me from getting less than 7 hours sleep one day (sat.) I got 9 hours.

    I have not really noticed huge body changes yet since I'm sure my age is a factor but I do have seen some energy at times.

    Joy, I might get those sneakers next.

  26. I haven't noticed much difference in body comp yet, but I can feel it (slowly) happening. While staying strict, my biggest setback so far is snacking on nuts and fruit. Delicious, delicious fruit. My sleep has mostly been in the 7h range, though I have a not insignificant amount of anxiety surrounding a large work related move that is rapidly approaching and still very unsettled. As the time frame for this change draws closer, I am find myself waking up around 5am every day. Bleh. On the upside, as I wait for this to all shake out, I have more time to get to the gym.

    Somewhat relatedly, I had a diet related dream last night, for what might be the first time in my life. In the dream, I was in a hotel restaurant of some sort. Super contemporary-type place. I ordered an omelet with ham and green peppers from a chef, and declined any cheese. When delivered to me, it came in a bowl of broad flat rice noodles. As I dug in, I thought to myself, "gotta tell him no noodles when I go get seconds".

  27. @JR – seconded on Pacific Standard & 4th Ave.

    Paleo: Feeling better overall. The challenge is helping me focus more on active recovery, which I am usually awful about. It's still a stretch for me to do 20 minutes, but I'm slowly working my way toward supple leopardness. I'm also sleeping more, which I am crediting to the challenge (and the fact that school hasn't started yet). I'm actually missing class right now because I accidentally slept until 11:30 (stop judging me, CFSBK, I didn't get home from work until 5). Usually I would still get up at 9ish, but today is my day off, so I slept in.

    Foodwise: I have been limiting fruit, which is usually my go-to snack, and trying to not eat an absurd amount of macademia nuts. I have definitely been cooking more; I make a huge pot of some protein & eat it all week with whatever vegetables I have around. It also helps that I work in a restaurant, so I can snack on grilled chicken and guacamole, or salad-y stuff.

    Last, while I have definitely not cut out all alcohol, I am limiting my drinking to wine, whiskey & tequila. I miss mimosas.

    (Sorry for this really long post.)

  29. @Joy and @Keith: I love the nanos! I also have wide feet, so the wide toe box is perfect for me.

    LPFB:
    Assuming the challenge goes well, I'm hoping to stretch it into 90 days. I want to lean out and start to take training more seriously.

    With that said, it IS going well. Much better than last year. Zero cheats so far (minus one glass of wine while a friend was in town). I remember feeling great last year, but my non-paleo cravings and work were out of control. I gave up three weeks in (and also quit the gym because I was working 100+ hours/week).

    This year, I have a strategy. I'm more proactive in the kitchen. I spend Sundays cooking a LOT of food for the week. And I make sure to keep snacks/quick meals on hand so I don't get tempted by cravings. It's working really well. And I'm finding that I don't really miss dairy/grains at all. Except that Tuesday night, I had a dream I drank a whole gallon of milk. Who does that?! I don't even like milk.

    Huge thanks to @Asta for providing me with a gigantic list of paleo places around work. I have options now in case I'm stranded at work with no food and an empty stomach.

    Changes I've noticed so far: I've regulated my sleep and stopped waking up every few hours. My water intake has increased tenfold — and I don't really miss coffee/non-water beverages. Haven't really noticed physical changes yet, but I feel leaner. And I've lost some weight. Overall, it's been a good 10 days, and I'm still very motivated. Woo!

    Side note: I feel like the day is going REALLY slow. But I think that's only because I have a pork shoulder in my crock pot right now. Cannot wait to go home and eat it!!

  30. Make-up post from yesterday:

    FSQ: 95x5x3
    WOD @ 75#: hovered around 2 rounds, usually just below

    Nothing felt good. Note to self: don’t eat a giant piece of meatloaf right before you go to the gym. It will slow you down.

    Positive adaptations:
    My main goal was to cook for myself a little more, and I’m doing well with that. Here are my secrets:

    Breakfast = eggs + something
    Lunch = beef + lettuce
    Dinner = beef + vegetable

    I’m going with the KISS (keep it simple, stupid) strategy this year. I know a few things that I like not matter what (eggs, apples, sweet potatoes, spinach, bell peppers) and I just buy a bunch of those things. I complement those items with a beastly portion of beef that I eat throughout the week. Diverse? Interesting? Sexy? No. Manageable? Affordable? Effective? Yes.

  32. 6AM group class was big! But excellent, though double unders are still not my thing. Really working on the linear progression, feeling good about it.

    Challenge is going really well – though am struggling to eat early enough and then get to bed early enough. It has made me do a lot of cooking at home, which is great, but also has forced me to plan ahead and have been bringing both lunch and dinner to work. That is good, but not sure it is sustainable long-term. I am rocking points on fish oil and mobilization/recovery and workouts, am feeling pretty good. Agree that the extra sleep takes a lot of planning.

    Need to cut back on fruit. That is my downfall.

    Overall definitely feel some difference, and have seen a difference on the scale, yay!

  35. how much fruit is too much fruit?
    i usually depend on it for snacks both before and during this challenge.

    i would say i have 2-3 pieces of fruit per day (apples, orange, grapefruit mostly, occasional asian pear)

  36. @Gina – 2-3 pieces of fruit a day is quite a bit, and I'd say good for someone with the goal of adding mass. For someone with the goal of losing, no more than 1 piece a day preferably around workout time would be smart. That being said for anyone who is already going through a major shift in diet and lifestyle (like cutting out refined sugars on top of cutting out gluten on top of cooking at home on top of sleeping more on top of…) the few pieces of fruit would be considered small stuff, and can make the other stuff easier to handle. One may want to choose berries and melons over apples and pears though, both of which have some of the highest fructose among fruits. In any case, try and include some protein with the fruit when you eat it.

    Sad about Pacific Standard. I liked them best of the 4th ave bars.

  39. hey guys, remember that day when there was a big scare on the blog that pacific standard closed down? that was crazy.

    also damn you fruit, i won't let you ruin me. ok, i need to have a fruit sale. who needs some mass?

  40. Hey Fox. Since Gina is doing pretty intense Crash B workouts at the moment, would that fruit rule be mitigated some? Might a little extra fruit be useful in that case?

    I've leaned out a bit but that's partially due to being sick and having a reduced appetite, I reckon. I haven't felt great, but I'm chalking that up to being sick and drastically reducing coffee inflows. I was out of control with that stuff and it was messing with my sleep. I had my first max point day yesterday when I overslept and accidentally got 9+ hours, unbroken except for one bathroom trip.

  45. Came in an hour early today to work on Snatches.
    Worked up to 3 Position snatch@176#. I missed the third pull on this weight about 4 times until finally my Snatch Nemesis(AKA coach Josh) had eyes on me and i finally hit it.

    210#on the PP. This felt moderately heavy and I could have gone heavier
    5:19 Rxd on the WOD. I missed 3 box jumps which ate away at least 20 seconds or so. Good burner though.

    As a post note:I sincerely hope there is a bike rack installed ASAP as I love riding my bike to the gym…

  46. 5:30 with Fox and Josh. I was anxious to push press, and nervous for the wod.

    Push press went ok. I worked up to 70x3x5. Those 3 sets of 5 got me the day after the dead lifts. I can't wait to see how my body rebels tomorrow.

    THE WOD. I don't have double unders yet and it's so frustrating. I scaled them to 30, 25, 20…or whatever was on the board and used a 20" box. The second round I literally got one every attempt. It was pathetic. I wrote 5:40 on the board but I might have got 5:20? I still space out to a scary degree during these kinds of work outs.

    Anyway, glad I did it.

  47. Strength Cycle class 2…

    Paused Squat: 230x5x2
    These are so brutally difficult, but this was OK. Looking forward to sets of 3 on these.

    Bench: 195x3x4 and 145×10
    Meh. More difficult than I'd like.

    Chins: 7, 6 6, 6

    I literally forgot to do a conditioning at the end. Duh.
    __________

    I haven't really had to adapt much for the challenge as I'm basically just taking what I normally do and moving it up the dial from say, 7 to 10. Everything is just more strict. Not having dark chocolate is a bit of a drag and yesterday I wanted wine with my dinner. Oh well. This is only my 4th day of super low carb and it's fine.

    I'm losing weight which really isn't my goal, but hopefully it's all fat and not the muscle I've busted my ass putting on for the last 2.5 years which ain't exactly easy when you're over forty…

  50. Push Press: worked up to 135# 3×5. This lift is tough on my wrists (I'm icing my left one right now).

    WOD rx'd @ 6:15. Still a little wary of box jumps after slamming my shin into the box a few weeks ago.

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