CrossFit South Brooklyn

Established 2007

Back Off WOD 2.23.14

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7 Rounds Not For Time of:
3 Reverse Halting Deadlifts
6 Chin-Ups or 3 band assisted Chin-Ups
30 Double Unders or 1:00 Jump Rope Practice

+ Go heavyish but perfect on the Deadlifts. Watch the linked video if you didn’t see it yesterday
+ If you think you can do the chin-ups unbroken, add some weight. If you’re doing the three rep version, make each set difficult but successful.
+ If you’ve got Doubles try to do each set unbroken or in as few sets as possible. Can you clear 7 unbroken rounds?

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TFBA Marian L at C.R.A.S.H.-B’s

See the entire C.R.A.S.H.-B Photo set here! Thanks to Asta F for the pictures!

Partner Stretch & Thai Massage Today!

Happy stretching to all the couples signed up for today’s workshop!

Let’s face it: after a workout it’s so much better when someone helps you stretch.  In a Partner Stretch workshop, you and your partner will learn Thai Massage techniques to increase range of motion, mobility & flexibility, decrease soreness, and to just plain ‘ol feel good.  

In these unique Partner Stretch & Thai Massage sessions, you and your partner will experience both giving and receiving bodywork.  You’ll feel relaxed and more connected to each other, get a full body stretch, and have tons of fun.  Plus, now you’ll always have a partner who knows how to give you a fabulous massage!

About Elyse & Sparkes Wellness

Elyse developed Sparkes Wellness to help ignite health in as many people as possible.  She does at home personal training, yoga, and Thai massage in Brooklyn, NY.  Elyse has taught Partner Stretch & Thai Massage workshops at lululemon athletica, international dance events, and New York yoga studios.  She has an ACE certification in personal training, an OM Yoga 200hr RYT, and many certifications in Thai massage.  Elyse is currently continuing her anatomy studies at The Breathing Project with Leslie Kaminoff and Amy Matthews.
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Why Is There A Moon??… And More vsauce

Comments

  1. Row: 20'x18spm, 5 mins rest, 20'x18spm. 3726 and 3796 meters, respectively.

    1) Iron Maiden helps a lot. I suspect many of those songs were written with galley slaves in mind. Just a theory. "Up the Irons," I say.
    2) I definitely had trouble staying on 18 spm – that it worked out at the end was a bit of luck. I tried counting the length of each pull, knowing it should be 3+ seconds, but that got me more confused (meaning the spm # fluctuated a lot anyway) than not counting.
    3) In addition to Maiden, I listened to the flywheel a bit too. I think I could have gone well over 4000 meters both times had I focused on that more.
    4) Not deep thought: Rowing is complicated. A lot going on, and I suspect that it's like the Yogi Berra quote: "you can't think and hit." Just gotta practice.

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