Fitness: 3×5
Add 5lbs to you previous exposure’s weight. This is your last exposure!
Performance: 90%x2x6
Rest 60-90 secs between sets.
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FSQ e6/6 compare to 3.28.13
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8 Rounds with a Partner for time of:
Run 270m
7 Dumbbell Hang Power Snatches, Right Arm
7 Dumbbell Hang Power Snatches, Left Arm
Alternate with rounds with a partner until 8 are completed.
Zach! No Rep! No Rep! No Rep!…
This Weekend
CrossFit Open Invitational This Saturday
This Saturday we will be hosting several gyms and some of their best athletes as they take on Open Workout 13.5. A variety of CFSBKers have been kicking ass and taking names for the last several weeks at boxes all around the city. We’re excited to be hosting the final workout for the 2013 Open season and hope to see a bunch of CFSBKers cheering them on. The heats will start at 11am and the event will probably be about 2 hours long. We still don’t know the workout length so a concrete timeline isn’t set yet. Afterwards everyone is welcome to Die Koelner Bierhalle where beer and sausage await. Remember, the Open is over, time to Treat Yo Self.
Judges Wanted
We’re looking for some volunteer Judges to help staff the event. If you’ve got a Level 1 cert please email David(AT)CrossFitSouthBrooklyn.com to sign up. We’ll review judging standards and protocol beforehand. Thanks!
Group Class Schedule
We’ll be programming 13.5 for this Sunday since we’ll only be offering 2 group classes on Saturday (8 and 9am). If you can’t make it on Sunday morning you can attempt the workout at Open Gym on Friday or Sunday. Just remember to submit your score before 8pm if you do it Sunday night, which you can do it at the front desk.
13.5 Released!
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
To read the full workout description and standards, click here
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How many pairs of shoes do you own and how many do you actually wear?
Sorry for the late post. my damn internet is down at my apartment. It's been really spotty lately and was down for most of last night.
Fox: That was the Rx'd load for Clean and Jerk that day!
BAZ: I can't quite remember where we got those. I'd root around Performbetter.com, power_systems.com, and buyjumprops.com to find that. We miss you!
Robis: What I've learned is you can't make everyone happy with the music. For as much as one person dislikes X song, there are 5 other people totally stoked to be hearing it. I don't mind electronic music but really dislike pop being played, I also hate certain kinds of really heavy stuff like sepultura. BLAH. I wish we played more country. David Allan Coe anyone?!
Also not too upset about my Fran being capped at 4 minutes! I'm going to lay it all on the line
Also:
1 Reebok Nanos
2 Weightlifting Shoes
2 Vans
1 pair of boots
1 pair of "adventure" shoes.
so 7 pairs. I wear the nanos, oly shoes and vans regularly. Notice I do not own a single pair of dress shoes..
Hi –
I have a friend moving to the city from Toronto. She is in need of a short tern situation until she can find a place. She has a job and can pay rent. No need to couch surf.
Does anyone know of a short term sublet starting April 20th? A room? an apartment? a pet sitting situation? Dog friendly would be good too.
Hit me @ hallerk-at-gmail if you have any kind of leads…
Thanks
Is quinoa GF?
I love the 13.5 workout. So simple, so devastating.
FranRAP!!!!
As far as music goes… I love listening to rap in the gym. Ive realized that im only going to hear that every so often.
I have grown to like some metal, i love country and bluegrass but am curious as to why no opera? Opera is soooo dramatic. Would be the pefect genre for. Potential 1rm.
strength class last night:
squat: 140x3x5
bench: 80x3x5
chins work after companied with crossfit commercial mocking.
i own too many shoes to count from memory, but i don't think it's in the realm of excessive.
Gluten free list – http://www.mayoclinic.com/health/gluten-free-diet/my01140
Coming off a stomach bug, have to get back under the bar. Miss everybody in there, it seems like everything is going really well. Have been quite active.
Shoes – I probably have more shoes than most of the women in here. I have a problem. I am the Imelda Marcos of Park Slope. I
David. If you get one pair, make it black oxfords. You may have to go to a wedding or a funeral some day.
Need to do a body comp change at some point. Less strength, but a lot more wind, which feels great for a change. Good luck with the open!
1 Pair running sneakers
I pair Oly-shoes
1 pair Doc Martens
1 pair some kind of dress shoes (hardly ever worn)
I pair light hiking shoes (need to buy a heavier pair)
1 pair Teva sandals
1 pair flip-flops
@Dh3 nice thinking outside the music box! I could def try a 1RM Deadlift with Ride of the Valkyries blasting.
new balance minimus sneakers
casual boots
work boots
havianas flip flops
adidas sandals
sanuks slip-on shoe things
black dress shoes
brown dress shoes
boat shoes
driving loafers
chucks
slip on chucks
rogue lifting shoes
i could probably ditch most of them and get by with sneakers, one pair of boots, some flip flops and a pair of dress shoes.
that said, i'm totally jonesing for a pair of brown double monks
6am with D.O. Front squat: 235x2x6. Some tough reps in there, while others went right up. Guinea pig for the metcon: 10 rounds with 10 snatches per arm at 60#. That took a while. My latissimus dorsi say hello.
FSQ 135×5, these went so slowly that I dropped to 125 for the remaining 2 sets.
Did only 2 rounds of the WOD before I had to split for a client meeting…that my client was late for. I could TOTALLY have done the whole thing. Dammit!
Shoes: probably 30 pairs if you count my gym shoes, and I guess 7 pairs that I wear on a regular basis.
Klokov Press
155×1
170×1
115x8x2
Rear Delt Flys
15x15x3
David, I know, I know… I just wanted to complain and make fun. But it is hard to lift heavy to dance-pop and ambient music! I also noticed you had AC/DC playing on that C&J video– I could live with that all day.
Dan– Opera would be interesting! Actually any Romantic and early 20th century classical would be intriguing to lift to. I
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I was just thinking about tossing out some shoes. I have 13 pairs, but about 5 haven't been worn much in the last year.
How many shoes? Never enough.
deb is right.
opera is way too polarizing for a community environment, unless that environment is the Met.
I'm not going to answer the QOD specifically but will say I'm a shoe whore, apparently. I have no less than 4 pair of Chucks, 3 pair of Minimus, 2 pair of Innov8s, 3 pair of WL shoes, 2 pair of Sanuks, at least 4 pairs of flip flop sandals, a few pair of boots, some dress shoes, and more…I'm ridiculous. I usually rotate through and wear 2-3 on a regular basis but some haven't been worn in years. Ironically I like to be barefoot as often as possible. I should probably get rid most of them…
I usually prefer heavy/hard stuff but can lift to any kind of music. When I was doing an Olympic specific program I listened to a lot of Stevie Wonder, inspired by the Cal Strength kids. I'm hyper-conscious of it when working though and will often change it if I feel like it's really a downer or too "silly" or possibly demotivating. My least favorite music in the gym is the favorite of at least a few people (Duran Duran and Morrissey Fridays with Coach Nick)I plan on creating a Rick Ross station for tonight.
@fox owns so many shoes cause he getz commishunz on them
Also best part about music rotation is that it is polarizing. As much as i complain i really do enjoy getting exposed to new music.
Without sbk and fox never would have found out about joy division ( and subsequently enter a 4mos depression) JK!
SHOE BATTLE!
I currently own 35 pairs of sneakers. Mostly Jordans and Dunks. I donated at least 15 pairs just last year. Since crossfit I only wear like 3 pairs frequently. Every sneaker now has was too much cushion in them.
@DH3
Opera = WORD
!
165 front today (thanks Chris)… The partner wod ( thanks Kristy) went well running sub minute each time. The first one i still sub min despite the clock going but not knowing. 😉
Music im am ok with whatever it is for the most part but if we are doing a wod and speed is a factor dont play anything slow. Hearing slow hiphop/rap or country when im trying to row for all i got doesnt work.
Shoes… Oh man thats dangerous question. I own a lot.
Here is another weird fact about me. Besides 2 pair of sneakers (one black for running and one white for a specific occation) ALL my sneakers are green/have green.
1 pair of DoWin lifting
2 pairs of Donald Pliner dress
4 pairs of Vivo barefoot
1 pair of Chuck Taylor
1 pair of Brooks running
1 pair of Keen hiking boots
1 pair of bio-degradeable flip-flops
2 pair of Alden wing-tips
1 pair of Gucci "fancy" shoes
Too many god-damned shoes. Thanks for making me aware of the situation…
Ugh I wish I could make it in for Rick Ross Thursdays with Fox. Crossfit South Brooklyn, now with themes like spin classes have, minus the monotony and weakness.
David, the most troubling thing about that list is FOUR pairs of Vivo's. Bro…
And Fox as shoe-whore? I'm taken aback. We learn more and more everyday.
"everyday I'm hustlin'"
Front Squat:
45×5, 95×4, 135×3, 165×2, 185×2, 195x2x5
Awesome WOD with Roman
1:56, 3:59, 5:38, 7:25, 9:02, 10:48, 12:27, 14:07
@ 40# I went first.
Snatch:Work up to something heavy
205
215
225
245 F (Didnt even try to get under it)
245 F (Best pull of the day, got it plenty high, but missed it forward)
245 F
245 F (decent pull, missed forward)
245 F
225 F
225
Snatch Pulls
255×3. 275×3 275×3
Sots Press @ 65# and 75#
Front Squat: 300x2x6
WOD- 16:09 @ 55#
Front squats:
210×5, 210×2 (failed 3rd rep – lost the rack), 210×4 (failed 5th rep – lost the rack).
Last week, I had failed at 210 on the first set and then dropped back to 190 to finish up, so this is an improvement, but still, I'm stuck here for the time being. Next time.
92 PR on Front Squat and 110 PR on Back Squat and I am ecstatic! Thanks to Asta to pushing me on the FS today and Ariel, my 110 partner in crime, on Tuesday. Great end to the cycle.
I want to say thanks to Fox for that rick ross music tonight it really motivated me on that WOD!!
First non-Open group class in a while.
Front Squats with Julian, wasn't sure what to hit the performance 6×2 at since I haven't done one yet, but had worked up to 195x5x3 last week. Went with 205 which was plenty heavy after back squatting yesterday.
Wod at 40# with James in 16:40. Pushed it pretty hard on the runs, snatches were maybe a little too easy. Fun workout.
I have lots of shoes. Too many. Probably 2-3 pair for every different situation imaginable. In some ways I'm always searching for the "perfect" pair, and am slowly realizing that probably doesn't exist. Like Cos, I had a lot of shoes that I now consider too cushiony, but that just put me on the lookout for more minimal shoes, and they have all been replaced. My new rule is that I can't buy something online unless I've tried it on/held it in my hands in the real world. So far that's working to keep things a little more lean.
As far as music- you can't please everyone all the time, and the coaches lean a lot on Pandora and Spotify radio, which can have…uneven results. Also, when there's Strength Cycle, Active Recovery, and a high paced Chipper all happening at once, what gets precedence? I just think of it as another challenge to sometimes push myself to music that doesn't necessarily excite me. I've heard of some gyms that put on horrible music and only turn it off when people finish the workout as incentive to go faster. Funny, but no thanks.
FSQ 225x2x6 felt good
WOD at 40#
Jake L – I'm curious about your attempting the same weight and missing 5-6 times in a row. What's the thought process there?
Front squats: 185x2x5
-felt some hip/psoas twinge creeping in and called it at 5 sets. Those were freakin heavy.
Wod with Mike B.
-17:09 with 30# snatches and a 300m row.
Good night!
Rick Ross Thursdays that's what that was.
Hilarious when fox didnt realize diced pineapples was a love song.
Not Rick Ross's biggest fan but i enjoyed the change up today .I'm actually okay with that song too. I have a spotify playlist that has some more melodic (not as hard) hip hop that I can just nod my head to and get into a Zone. That beat fits the bill.
I thought about this before but if the gym has a spotify acct. or hell we could even login to a spotify account like mine. People who have spotify could just share different workout playlists. Not that we would all love each others playlists but I think we could get on the same page/get exposed to some good new music.
We could do it by person's name and randomly play a different persons playlist every class–at the beginning of class that person gets a shout out–could be a good community building tool.
Or different people could build their own version of a squat playlist, long Metcon playlist, short Metcon playlist,etc
Or we could have different genres different days like hip hop Thursdays, metal Mondays and we create playlists for each type of music. We could even rotate genres every month.
The beautify of sharing spotify playlists
Not a typo = the best comment in a while #joshmartinez
Im good with the music, I cant hear much over my heart beat and gasping for air.
How about "amRAP days"
Im in for more country, too.