CrossFit South Brooklyn

Established 2007

Sumo or Conventional Deadlift

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Fitness: 3×5
Add 5-10lbs from last week. Pull the same version you started out with last week

Performance: Dynamic Effort Deadlifts 40% Plus Bands x 2 reps every 30 seconds for 4 minutes
Take 2-3 quick warm up sets to get to work weight (40%) then add bands. Focus on moving the bar fast, and being aggressive at the hips and quads with a tight finish position, no soft knees or hips. Dead start, no touch and go.

250-325 Red Band
325-400 Blue Band
400+ Green Band

Post loads to comments.
DL e2/6
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As Many Rounds As Possible In 7 minutes of:
20 Double Unders
15 Kettlebell Swings
20 Double Unders
10 Push-Ups

Post rounds and Rx to comments.

75 Hollow Rocks in as few sets as possible

Post total number of sets to comments

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Fight Gone Bad 2012

  • Don’t forget to RSVP for the 2013 CFSBK Community Paleo Potluck on Saturday, January 19th at 6:30pm. Everyone is invited to this event! Please let us know what you plan on bringing in the event page.
  • Our digital waiver is now conveniently located on the left navigation bar of the web page. If you haven’t filled this out, we’re officially mad at you. Please go fill it out today.

Bikes Get Another Day

Because our bike rack hasn’t come yet we’ll allow bikes to be stored in the gym through Monday and Tuesday. We expect it to come in on Tuesday at some point at which we’ll be offering additional bike parking outside. Remember your locks moving forward, people!

Dr. Judy Wants (Me) You To Get A Flu Shot.. And Free Shoes

As your resident public health physician I wanted to ask you to remind gym members to get a flu shot if they haven’t done it already.  Many folks think they don’t need one and that the flu itself is no big deal.  But even the healthiest people can get very sick very sick and lose lots of time from school and work.  This year’s outbreak is particularly severe, and both Mayor Bloomberg and Governor Cuomo have declared a health emergency in NY due to the flu.
 
Flu is spread very easily in crowded situations such as the gym, and anyone who is sick, sneezes or coughs and then uses gym equipment is risking infecting others.  And since an individual is infectious for a couple of days before they actually get sick, he or she can easily spread the disease without even knowing it.  Think of how much equipment and space we all share!
 
The flu shot is safe, it is extremely effective, it DOES NOT cause the flu, it takes a few minutes to get, and is covered by health insurance.  In addition to being available through physician offices and clinics, you can get it at many pharmacies, including all the large chains which accept walk-ins.  There are a few people who shouldn’t get the vaccine such as those who are allergic to eggs or had a serious reaction to the vaccine in the past, but you will be screened for those contraindications when you go to get vaccine.
 
Given how health conscious CrossFitters are, this is a straightforward step we can all take to protect ourselves and our fellow gym members. 
 
I’ve attached a link from the Centers for Disease Control and Prevention that answers a lot of common question folks have.  But bottom line, PLEASE urge everyone who hasn’t already been vaccinated to go now.  It is not too late and its not only a gift to yourself, but to your family, friends and colleagues.
 

Free Vivo Barefooots

On another note, I have been gifted a couple of pairs of Vivo Barefoot shoes that I can’t wear.  They are size 7 and I’ve attached the pictures here and here.  If anyone is interested in these freebies, please email me at judith.feldman(AT)yahoo.com

__________________
Josh Bridges Is Back in 2013 CrossFit Games
 New York State declares influenza emergency BBC
Top Ten Pranks of 2012

Comments

  2. Good to hit gym yesterday morning. bench, chins, deadlifts, ab wheel.

    Have to give Michele props for her lamb riblet recipe. Very, very good!

  3. 6am with Nick and McDowell. DE deadlifts + thin-green band @ 135#. Went a little bit lighter than the prescribed weight (165#) per Nick's suggestion in order to not affect my rowing too much.

    CRASH-B rowing: 4 x 1000m with 4min rest: 3:26.4, 3:26.4, 3:26.2, 3:25.5. Happy with the times and consistency. Thought I had more in the tank for the last piece, but everything started breaking down at the 500m mark (re: quads on fire). I'm getting excited for the 2k test coming up.

  4. Sumo DL – 140 with the blue band. Felt fast – I think doing a cycle of Sumo DL will really help my conventional DL

    WOD – 5 rounds + 1 DU

    Only broke DUs once, which I was pretty happy about. Shoulders started to fatigue at the end but was able to keep moving throughout.

  5. Strength cycle day 3:

    Squat 285x5x3. First time squats have felt crisp in strength cycle.
    Press: 110x5x3. Solid. Don't know how much room there is here. I'll find out I guess.
    DL: 330×5. I told Jeremy I thought he was crazy for thinking I could pull five here. I don't think I've ever pulled five reps at that much weight, perhaps I've just never tried. They came up, fast off the floor, slow at the top.

  6. 6am with Nick and McDowell

    DL: 5×3 #185

    I took it easy on DL today to save myself for rowing. Also, after some helpful comments from Fox and others recently, I've decided to stick to fitness routines in all my lifts for the near future, and concentrate on doing them right.

    CRASH-Bs benchmark 2k rows: 3x2k/5' 7:24.4, 7:24.2, 7:29.8

    Really wish I could have kept my splits down in the middle 1k of that last piece. Going to concentrate on that portion of my race more going forward. Looking forward to our 2k test!

  7. MGMT: There seems to have been a shortage of hand soap in either of the bathrooms in the past few days. Just thought I'd bring this up in light of today's blog post (and the fact that probably 75% of us are extreme germophobes)

  8. We'll be restocked today! Thanks JJ

    I'll also be administering flu shots to anyone who wants them in the second bathroom all day. Bring your own band aid.

  9. 7am with Nick and McDowell.
    Blue band with 135 which after the workout checked out to be about 20 pounds lighter than I should have done. :-/

    4 plus 12 more bells. (20kg bells)
    My DUs were some of my best ones yet. Only the start of the 5th set were broken at the 15tg mark.
    My new focus and queues def. have improved my DUs.

  10. Warm-Up
    About 10 Minute of A/R
    Will do 10 minutes later tonight to get that extra point

    DE Deadlifts
    Working off a 365 1RM
    145+Blue Bands x2x9

    AMRAP 7 Minutes:
    20 Double Unders
    15 KB Swings 1.5p OH Swing
    20 Double Unders
    10 Push-Ups

    3 Rounds + 20,15,13

    Gasser!

    Did 5×12 GHD Sit-Ups yesterday so I skipped the Hollow Rocks

  11. 1) Snatch
    135x2x4

    2a) Snatch 1st pull
    220x5x3

    2b) Pendlay Row
    220x5x2

    3) HBBS
    220x5x2

    AMRAP 7 Minutes:
    20 Double Unders
    15 KB Swings 1.5p OH Swing
    20 Double Unders
    10 Push-Ups

    3+ 20/15/14

    I thought I'd smoke DO's score on this. I can't imagine how Dan L got 5+!

  12. So, I'd just like to throw this out there: I was SO excited to hear that we will be hosting Mark Rippetoe this spring, and when I went to the website only a few days after it was first announced, it was already sold out. If there's anyone from CFSBK who has signed up for the Starting Strength Seminar and thinks they may have to bail on it, PLEASE email me directly before you pull out. I want your spot so badly!!!

    kristinhoesl(at)gmail.com

  15. I injured my shoulder last nite whilst sleeping…real slick. I was unsure if id be able workout today. Alas, I did, but my range of motion is severely f–cked.

    205 on the DE DLs.

    4+15 DUs on the WOD. I liked this, great burner.

    I am hoping my shoulder heals quickly since I know Coach Josh is gunning to regain his lead ASAP on the snatch.

  16. Sadly, if you want to be wait listed for the Rip SSS you must do so through Starting Strength (go to their website). I believe they suggest following their twitter feed to be aware if someone drops.

  17. Thanks Fox. Don't know why I hesitated.

    Dynamic DLs at 145 w blue band. Felt good.

    Crash B rows: 5×1000 meters with 4 minute rests: 3:38.7, 3:42.9, 3.49.8, 3:52.2, 3:46.6.
    Getting back on track but inconsistent. I'm pretty sure Peter and Alex C are robots.

  18. A. (8:30AM)
    Five sets of:
    Front Squat x 1 rep
    Rest as needed

    Build over the course of the five sets to today’s heavy front squat. It does not need to be a 1-RM, just heavy for today.

    (45×5, 135×3, 225×2, 275×1)
    300 – 315 – 330 – (Failed)350 – 340

    Note
    – 330# felt so good that I thought it would be okay if I took a 20# jump. I should know better..
    – Tried take a second bounce as I got to the bottom with 350#. =P
    – Also tired to shake it off, but felt a little dizzy when I waked out 350#

    B. (12pm)
    Five sets of:
    Snatch x 1.1.1
    Rest as needed

    Work only as heavy as perfect mechanics and good speed will allow.
    (The "." means you have less then 10sec to reset for your next rep)

    Used the Kilograms today
    (20xComplex, 40×1.1.1, 50×1.1, 60×1.1)
    70 (154#) x 1.1.1
    80 (176#) x 1.1.1
    85 (187#) x 1.1.X
    85 (187#) x 1.1.1
    (Failed) 90kg + 2lbs (200#) x X.X.X
    90 (198#) x 1.1.1

    Note
    – I hate Kilograms, they take away the Pounds that I think I should have on the bar cause of the color.. (Bar + 2/Red Plates + 2/Green Plates = 205 in Pounds… but 198 in Kilograms)
    + I do like the Eleiko bars, they spin so smooth! But now I will only used them If I am going for a PR.. They should be the PR Bars
    – I failed at 200# cause I wasn't focused, but went for it again cause it was really feeling good until then. I got my mind right and focus on my chest being more up right in the catch position

    C. (5pm)
    For max reps:
    60 seconds of Snatch @185#
    30 seconds of Pull-Ups
    Rest 2 minutes and 30 seconds
    60 seconds of Snatch @155#
    30 seconds of Pull-Ups
    Rest 2 minutes and 30 seconds
    60 seconds of Snatch @135#
    30 seconds of Pull-Ups

    Round 1
    1.1.1.1 Power Snatch
    18 Pull ups unbroken

    Round 2
    4.1.1.1.1 (First four were Touch and Go) Power Snatch
    18 Pull ups unbroken

    Round 3
    9.4 (Both sets were Touch and Go) Power Snatch
    12 Pull ups unbroken

    Note
    – Need to practice/learn how to Butterfly kip my pull ups!

    E.xtra (Right after C.)
    Five sets of:
    Sots Press x 5
    Rest as needed

    Build over the course of the five sets

    45×5, 65×5, 80×5, 90×5, 95×4 Dang

    Note
    – Suck it! Sots Press

    Another Note
    – Glad Jake L is on his game with his Olympic Lifts, it pushes me to be better and it doesn't allow me to get comfortable.

  19. Thanks Fox re: Rip!

    6:30pm class was a big one expertly controlled by Melo and Noah. Increased my DL by 10# this week so am on track for the 6 week increase. For the "as many rounds as possible" jeebus. I think I ended at 3 + 11 DU's. Started with the pood then dropped to Big Blue. Night WODs are so much harder than in the morning.. oof.

  22. DIY Chins: 3×5 @ 20#

    Sumo Deadlift: 45×5, 135×5, 185×4, 225×3, then 255x3x5. These felt great. Good speed and smooth. Back felt locked in. Really like sumo DLs. Getting up to 300 by the end of the cycle seems well within reach!

    WOD: 3 rounds with 24kg russian swings and substituting 20# slam ball form the double unders due to my tender Achilles.

    75 hollow-rocks: first set of 25, then broken into much smaller sets.

  23. Posting here so I can find in the future. Made this up today (Friday the 18th).
    Went to light on the deadlifts (went with 40% of last weeks three rep instead of my 1 rep max) Tried to focus on exploding with quickness.

    WOD with 1.5 pood – 4 rnds even.

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