CrossFit South Brooklyn

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Rest Day

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Jay R after running a 30 minute PR on his Marathon in Richmond, VA. This Qualified Jay for the Boston Marathon this Monday.  Good luck!!!

  • Reminder that there is No Open Gym tonight nor are there any classes this weekend while we host Mark Rippetoe for the Starting Strength Seminar

Red Hook Track WOD this Saturday

Bummed the gym is closed this weekend? Come on down to Red Hook Track at 11am on Saturday for a track and calisthenic WOD followed by a post workout meal at the trucks. All are invited! Honarary coaches Chopra, Cornish and Cavello will be organizing the event.

CFSBK Training Videos

Jeremy Goes For A Heavy Single On The Bench Press  David Osorio
Christian Reiss Goes for a 1RM Deadlift David Osorio
Kettlebell, Pull-Up WOD Demo with Josh and McDowell David Osorio
CFSBK Collected Training: V1 David Osorio
Matt Ufford: Fight Gone Bad 2010 Ari Bassin-Hill
David Slow Motion Snatch Malcolm Spittler
David 2 Methods Kipping Muscle Ups Malcolm Spittler
Brian D Clean and Jerks 280lbs

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Comments

  2. Thanks to Samir for pushing me through yesterday's 5:30 WOD; good strategy & encouragement on those hang cleans.

  4. congrat Jay, that is amazing.
    also congrats to Jen S (yesterdays post), very impressive work both physically and mentally!

  6. WORD, Dmak. Nice work to Jay, and reading what J-Stop did makes me wish I had done that WOD heavier! Amazing.

    Today's WOD: 230 reps, worst round 44, best round 47, with stepups instead of box jumps.

  11. Thanks for all the support everyone – its going to be wicked haahd. With Lance Armstrong as your coach, however, there is really no limit to what you can achieve. Also, thanks to Dr. Jordan Metzl (aka the “tendon whisperer”) I think I am good to go.

    Apologies in advance for the long post . . .

    I started Crossfittin’ in May of 2011. I ran the NYC Marathon a year before (not my first one – but the first after a five year break) and had a horrible, horrible outing (cramps in quads at 18 then cramps in hamstrings when I stopped to deal with the cramps in my quads. Was a rough eight miles to the end). I wanted to redeem myself and knew that I had to start resistance training if I going to get any better. Lifting at the globo gym was way too boring and there was really no structure to my workouts. I read about CF in Runner’s World and walked by CFSBK a couple of days later so fate brought us together. In my first foundations session with Jess I told her that I joined to improve my running and she said, “Yeah, Crossfit is good for that.” The impact that CF had on my body composition, strength, stamina and speed in just a few months was incredible. In the course of training for the 2011 NYC Marathon, I ran a 10K and half marathon and based on my results realized that I had an outside shot of qualifying for Boston – which was something that I thought was absolutely beyond my abilities. At that point it was now or never. I dropped out of NYC and ran Richmond because it was a much smaller field and more favorable course. I went into that race super-focused – which I attribute to the mental toughness that CF helps you develop. Weather was great, ran hard and fortunately had a good result.

    So, long-winded way of saying that my experience with Crossfit has been transformational. It is a privilege to come into CFSBK and work out with so many great athletes and coaches each week. Looking forward to getting back to the gym in a couple of weeks. It’s killing me that I am missing crush week to F%$#’ing taper!

  12. NIce little WOD today – a welcome break from everything being so heavy during crush week.

    Best round was 51, worst was 49 for a total of 249

  15. 6am with Nick and McDowell. 275 reps w/ rounds of 56, 54, 54, 54 and 57. Bounding box jumps felt really good today, though my feet were getting a little sore on the last 2 rounds.

    Congrats, Jay. That's a terrific PR.

  20. Nooner with McDowell and Jess to cram one more crush week WOD in before the weekend. Opted for yesterday's leg assault rather than tomorrows leg assault.

    The row wasn't nearly as scary as I had expected. Came off at 8 minutes even and walked out my legs for a few seconds before going right into the pistols. Managed to squeeze out all 50 in sets of 6-8 with minimal rest between. Did the cleans at 135. Probably could have gone slightly heavier here as I managed them in 6 sets of 5 with minimal rest, but grip was smoked by the end. 15:16.

  21. Yeahhhh!!! Congrats Jay 🙂 !!!

    Make up post from yesterday.. also first in a (hopefully) long line of future blog posts to make up for my previous lack thereof.

    I loved yesterdays WOD. Also paired with Whit H on the bar again… bar buddies for life!
    75# with assisted pistols. Finished the row in pretty decent time, assistant pistols weren't super difficult but they took me forever. Loved the cleans.

    Happy Weekend Everyone

  22. I feel the need to mention that today's impromptu second QotD in 7 AM class was the BEST THING EVER and it needs to be repeated.

    (Question: Name one person on your "it doesn't count" list — you know what I mean.)

    Also, DH7AM was EN FUEGO providing rapid-fire entertainment during the rest periods.

  24. @Lily, connect with Deesha. She posted the same thing on the blog comments a couple days ago:

    deesha.narichania@gmail.com

    I feel like I just played that game "Memory" from childhood where you flip over the cards and try to remember where the matching ones are.

    🙂

  26. @Stella please to reveal who coach Nick offered in QOTD #2.

    had hoped to make noon class today but conference call ran over. Have been in San Diego all week and made it to CrossFit Invictus one time, was coached by Nunu (sp?) who qualified for regionals. Really nice vibe, great folks, feels a lot like CFSBK — fun to check out another box. We worked pullups, then did a kind of reverse Helen: 20 pullups, 15 KB swings, 400m row, x3. I cut the pullups volume to 10 but felt happy b/c I could do those unbroken. Getting there, getting there, slowly.

    Art related post: Linus draws while squatting on the floor. I refuse to get him one of those little table-and-chair sets, his posterior chain will become horribly shortened by excessive sitting soon enough, why should I rush it?

  28. Charlotte, I can't remember (really! I'm not just trying to protect the guilty), but what I do remember is that the whole QotD somehow grew out of a Nick comment about someone he suspects is on your list!

    (you get to make him tell you who it is)

  29. 2012 CrossFit Regionals Event 2

    For Time:
    Row 2000m
    50 Pistols
    30 Hang Power Clean, 225#

    Total Time
    16:19

    Breakdown
    Row Time
    7:26.8
    Split
    1:52.7

    Pistol
    15.15.10.10
    Finish Time
    10:22

    Hang P. Clean
    5.5.4.4.4.4*.4

    *At the 15min Cap I hit the 26th rep on the cleans

  31. Note to Track WOD crew, if you're meeting at the gym I'd try to get there around 10:30 to leave enough time to get transportation down to Red Hook. Also note that you can't wait inside as the SS seminar will be going on, so congregate out front. See everyone down there!

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