Coach Mel training, rain or shine!
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- 6 Time CrossFit Games competitor Chris Spealer gives insights into how he Keeps his head in it with workouts and training.
Group Class Schedule Tomorrow
Reminder that we’ll only be holding 8 and 9am classes tomorrow. We’re hosting the final event in the CrossFit Open Invitational tour with several other gyms. Come by the gym around 10:45 to see some of our kick-ass atheltes go head to head agains the best from other gyms. There is an after party at Die Koelner Bierhalle to which everyone is invited! Come celebrate the end of the 2013 Open with us!
If you’re interesed in judging at the event tomorrow, please contact David(at)CrossFitSouthBrooklyn.com
If you had to stop training and rely soley on participating in a sport for your strength and conditioning (or just physical enjoyment), which one would you choose? (Barbell sports and CrossFit excluded)
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13.5 Strategy and Tips Outlaw CrossFit
TMJ’d, Jaw Mechanics, and Head Aches Mobility WOD
The next thing in soft tissue health… car polishers? ATG
Reasons not to stretch NYT
just0josh8@aol.com says
Martial arts… or Gymnastics
Fox says
Hard question. First two that come to mind are surfing and hiking, neither one of which I've done "a lot" of. Glad I'll never have to give up the barbell though.
stellavision@gmail.com says
I guess…boxing? Back in my globo gym days I used to take a boxing class that actually was pretty good and not just "cardio boxing" (read: punch at the air). I like hitting the heavy bag, and now I might actually not groan when the instructor says to do pushups.
Strict press 78×3. I am SO EXCITED that press is going to be part of the next cycle. I haven't done it very much because I started coming 5x/week only a few months ago, so I've missed it in other cycles. My 1RM is 80#, from the Total last March. I'm giddy because I am obviously going to kiss THAT number goodbye!
WOD 10:33 Rx. All I'll say is it's worse than it sounds.
Peter says
6am with Nick and McDowell. Press: 45×5, 95×5, 135×3, 145×3, 155×3, 165×3, 175×3, 190×1 (PR). Didn't have a goal as to where I was going to end up. Just kept adding weight and was pleasantly surprised when I hit 175 which is only 10# less than my old 1RM. Still felt good after all those sets so I decided to try and PR. 190 went up smoothly, definitely not my max.
Tough little couplet for the metcon: 8:47 Rx. Between the pressing and the metcon my neck is a bit stiff right now. I see some lax ball loving in my near future.
QOD: I did muay thai (thai kickboxing) for about a year and really enjoyed it. You get abs of steel from kicking a pole bag multiple times a week. Without barbells and crossfit, I'd probably explore various martial arts until I found one I liked.
Charlotte says
Definitely capoeira. @Josh M, it's the most gymnastic/acrobatic martial art, so you get the best of both worlds: Handstand pushups in the middle of the floor, aerial cartwheels, plus kicks and dodges and all kinds of stuff. Ido Portal, who I think is the current world's best mover, started life as a capoeirista.
(I post this video of Ido about 1x/year, seems like it might be time for a repeat:
http://www.youtube.com/watch?v=6_eTg6gMTE0)
Makeup post from yesterday: FSQ at 6am, 90%x2x6. Worked 165#, which was stickier and stickier going up on the 2nd rep, until finally it stuck for good in the 2nd set. Then, partner WOD with the lovely Emily. Had to bail after 3 rounds as I was late getting home. I liked the workout.
samirchopra1@yahoo.com says
QOD: No contest – boxing. I'd say gymnastics, but since I cannot do a forward roll it'd sound silly. I boxed flyweight in high school and I think I was the fittest I've ever been before Crossfit. Lots of jump rope work, running, punching, sparring, shadow boxing. There is a reason midweight boxers are so damn ripped.
k2h2 says
climbing… after gymnastics, its the most total body fitness (mind + body) sport I have done. You dont need a lot of equipment and can travel to beautiful places enjoying life and the exploring the world.
JR says
I'd like to say boxing, but after sparring 1000+ rounds, I know better. Either you suck and can do it until you're older, or you have to stop at some point. 20 year olds are a millilsecond faster, and they recover better. You can have all the moves in the world,. but you'll end up fighting slicker dudes, and they hit harder. It's not like pickup hoops, you can't just beat on someone over and over, you have to move up the ladder. I've had enough concussions for me. Besides, I'm a lover, not a fighter, these days! I am going to some fights soon at the rusty turtle though! Golden glove finals April 19. Also Freddy Garcia and Zab Judah this month, Philly/Brooklyn in the house!
For me I've actually been living this theoretical question, playing squash 3-4x a week. I love it so much. I just cannot believe how much fun it is. It's high speed, it's strategy, or even strategery, 😉 and I am just loving it. I love the mental aspects of it, and I always leave absolutely soaked in sweat. Bottom lline, it's the most fun that I've had in years. so awesome.
katharinereece@gmail.com says
Running, for sure. Just read this great article from 2010 about meditating while running::
http://www.runnersworld.com/runners-stories/transcendental-steps?page=single
But running without lifting and getting stronger wouldn't be as awesome.
Jason@fidlerdc.com says
SURFING (if you can call that a "sport") best and most fun workout for your back
k2h2 says
NYTimes article… Science has been saying for a while that static stretching before being active is not helpful. Stretching after a workout is supposed to help reduce lactic acid build up and recovery. Flexibility = Mobility. Certainly having mobility is important, and mobility without strength could cause injury. Different activities require different amounts of active flexibility, or mobility. Is being more flexible a detriment? or when does being more flexible become a problem? Coaches – what are your thoughts?
michele says
i loved boxing too (surprise! hitting things!) but my shoulders, sadly, did not. still not sure what i could've done to ameliorate that.
Noah says
Calvinball.
samirchopra1@yahoo.com says
A follow-up: the only sport I see myself doing late into my life is hiking.
Noah says
http://littlebobeep.com/wp-content/uploads/2010/05/Calvinball1.gif
http://i610.photobucket.com/albums/tt184/Hobbes217/Calvin%20And%20Hobbes/Calvinball1.jpg
Nuff said.
robis@robis.org says
I used to really enjoy Karate though even though my 2 stints were fairly short– the sparring was fun and also awesome conditioning. That said, Capoeira is pretty intriguing.
Ido is ridiculous.
shawnsadjatumwadee@gmail.com says
basketball or bjj
lots of boxing fans here. Would anyone be interested in a mini cfsbk outing to watch 2012 Fighter of the year Nonito "Filipino Flash" Donaire v Guillermo Rigondeaux fight at Radio City on April 13th?
Tickets are still surprisingly affordable. Only the 2nd boxing match ever at Radio City.
Hard to watch this HBO preview and not get excited.
http://www.youtube.com/watch?v=36U3GTfMhcY
Chopra and I may go
JR says
@Shawn I'd be down for that. Second one only? If I recall, the first one was Roy Jones Jr. versus David Telesco, and I think Roy Jone's came in with some rapper or something, and he did beat Telesco but went distance? Telesco was one seat in front of me at the Delahoya fight where Gatti put Joey Gamache to sleep for about 10 minutes. Telesco is a bad man. I'd love to go.
Matt Krebs says
Ice Hockey no doubt about it if I could only play one sport.
You need speed, balance, core strength, endurance. Plus there's the "boxing" aspect, and in most men's leagues I've played in there are always post game locker room brews.
loguercio@gmail.com says
probably rugby. getting tired of hospital visits so taking a break for now, but in a few years I'll be eligible for Old Boys so will probably start up again.
speaking of martial arts, anyone know a good bjj/mma type spot in the neighbourhood?
melon says
Roller derby!! Um, assuming that in this scenario my stupid hip is fixed.
Todd says
Hmm…I had a short stint of Muay Thai before I did strength cycle and I've been meaning to start back up as soon as I can work out a good schedule. I could also be convinced to run regularly again as long as I could do lots of hill sprints and such.
JakeL says
Rock Climbing. Id be doing that now if I lived somewhere more amenable to it.
rgreenspan@me.com says
12 noon with Coach Jess: front squat on the fitness program. worked up to 125# which is my PR. All the reps felt smooth, and seemed to go well. Plenty of room for improvement if we do this again next cycle.
WOD: with a 25# D.B. partnered with Matt (not sure if that was the "Matt Krebs" who posted above about ice hockey). we finished in 15:51. Not enjoying the runs lately because of some heel issues (any recommendations for a podiatrist?) but the dumbbell squat was fine.
I'll second the ice hockey comment: I've played all my life and even though nothing has conditioned me quite like crossfit, the excitement on the ice is unmatched, for me anyway. And yes, even in our 'old men's' games, while we shy away from actual fighting or boxing, there is a high degree of competitiveness. Which dissolves in beers after the game, of course.
Jeremy says
Squat Ladder
145×10
245×8
305×6
345×4
385×2
410×2
345×4
315×6
275×8
245×10
Kroc Row
120×20
Matt Krebs says
@ Richard G def wasn't me, I'm at work but I think I'd almost rather be running and DB snatching
JJ says
swimming. mastering the butterfly is incredibly satisfying.
Courtney says
Climbing, hands down.
Besides being incredibly gratifying, it's mentally challenging, can be done outside in the world's most gorgeous places, and makes one ridiculously strong. Sometimes I forget that there was a time in my life when I could actually do pull-ups.
Stella says
Richard, when I had plantar fasciitis a few years ago I worked with Dr. Rob Gotlin (former Knicks team doctor) at the Center for Health and Healing and he was great. Unlike another doc I had seen for the same problem, he made sensible recommendations for how I should fix the underlying issue by strengthening weak muscles rather than invasive procedures that would only mask symptoms.
Fox says
Press
125×3, 135×3, 145×3, 155×3, 160×3
Better than I had hoped but way off from my best. Not surprising since I haven't pressed in a minute.
Mixed in some strict pull ups for a quick afternoon workout.
Keith W says
I would contiune to snowboard and either take up either wing chun again or rock climbing.
Shpetner@gmail.com says
Calvinball +1.
Ski, ski, ski. Today, I made a woodpile larger. Very open gym.
crossfitsbk@gmail.com says
I would probably do Brazilian Jiu Jitsu. Just because I couldn't think of anything else that I thought would be interesting enough to do. If not that rock climbing or Track and Field.
DAY3
Squat: 210x5x3
Power Snatch: 95x2x5
Power Clean: 155x3x5
Press: 100x5x3
WTD Chins: +53x5x5
Lauren B says
13.5 – Done! 1st time doing a version of this workout with 65# thrusters and it felt heavy, as expected. Happy about the pull ups though. It really felt like I finally got the rhythm of the kip.
QOTD – I've never been able to pick just one anything, but here goes, in order of preference:
1) dance, if dance were a sport
2) tennis, if court time weren't an issue and if i were ambidextrous
3) gymnastics, if i could overcome my susceptibility to dizziness
That's a lot of "ifs," so let's hope the exclusion of crossfit never comes to pass..
JakeL says
aaaaaand ill never stretch again before lifting….
Cloyde says
LBBS: 45×5, 135×5, 225×3, 275×1, 310×5, 310×5, 310×5
Split Jerk: 45×5, 75×5, 105×5, 145×3, 145×3, 145×3
Hang Clean: 45×3, 95×3, 135×3
Cleans: 155×1, 165×1, 175×1, 185×1, 195×1, 205f, 205×1, 215f, 215f
Dips: +10# 3×5
Squats are still moving well and they're still heavy as shit. I think we're close to the end of 5# jumps. Jerks were the usual adventure either I'm pressing the weight out, not dipping correctly or my foot position is crap. And sometimes all 3 at the same time. I usually can only get 2/3 correct. There's a good chance that I'm gonna reset this. Went for a heavy clean today to establish a 1r to to some % work off. The misses at 215 were because of my elbow position and not opening my hands. Needs more practice. Arms were toast after those cleans. Didn't feel like running.
Matt Cohen says
Richard, I was the Matt you partnered with today. I usually hate running, too, but today was the first WOD since I started Crossfit where I felt okay on the running bit.
135 on the FS, but I think I could have gone a wee bit heavier. Next cycle, I guess.
I would definitely join the boxing bandwagon if it didn't involve getting punched in the head so much, which is why I stopped. It was the only other fitness program I've tried that compared to the everything workout of Crossfit. I guess I'd choose bicycling or rock climbing as alternatives, just because they're so much fun. But I don't know that either is particularly good as a fitness program. Definitely not bicycling, which I think causes almost as much harm as good (osteoporosis, etc).
Todd says
Mellow OG since I squatted Wed and Thurs.
Nice long roll-out and DROMS session, easy row to warm up.
Some clean drills, then Clean and Jerk:
95×3, 135×1, 145×1, 155×1, 165×1, 175×1, 185×1,1,1,1,f
Stayed mid-heavy and focused on clean form using straight-bar-path technique. Failed the last jerk due to a combination of fatigue and bad foot position. Surprised how comfortable 185 felt considering 195 was a previous 1rm C+J, can't wait to try for some heavy singles in a few weeks.
3×10 T2B cashout.
Richard G says
Stella: thanks for the recommendation, I'll check him out. I'm having insurance issues lately so I'm not sure what doctor I'll end up with or if any.
Matt Krebs & Matt Cohen: sorry for the mixup. But MK – are you playing now? Where?