CrossFit South Brooklyn

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Ryan Joyce Takes His Rest Day To the Gym

DH3’s Calveras Game Write Up

On Wednesday, the Calaveras improved to 5-1 on the year after “mercying” the Wobblies. The final score was 14-2. The SBK bats erupted, backed by solid defense and another outstanding pitching performance. Scott Jackson and DH3 homered again, and Jessica Bailey smashed an RBI single in the third inning. JMD added three hits before taking himself out of the game with a wrist injury. David Fung and Rebecca C. subbed in right before the game ended. Jess Fox caught the last out of game in left field while the other Fox played a solid 2nd base and added a few more hits.

The next game is Monday, June 3rd. All are welcome to come. If we get 10 spectators coach will buy some beers for all to enjoy after the game.

CFSBK Strength Cycle

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus it’s pretty badass.

We are offering four 8 week Strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
*New PRs.

A Cycle–Novice Cycle 
Jun 3rd – July 19th (8 slots)
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

B cycle–Intermediate Cycle

Jun 4 – July 21 (8 slots)
Tuesday, Thursday at 7pm, Sunday at 10am
Register Here!

C cycle–Morning Novice Cycle
Jun 3 – July 17 (8 slots)
Monday and Wednesday 6:30am
Register Here!
Cont Ed
Jun 3 – July 17 (4 slots)

Monday and Wednesday at 6pm
Register Here!

Each cycle will culminate in a CrossFit Total on Sunday July 21, 2013.

If anyone is confused as to which cycle they belong in, they can contact Jeremy directly at Jeremy(at)crossfitsouthbrooklyn.com to discuss placement.

Cost
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

A Cycle

What are your all time top 3 favorite TV shows/series?
________________________
Hilariously Ferocious Underwater Dogs
TWU Women’s Gymnastics Conditioning
Nadia comaneci-first perfect ten in history (1976 Montreal)

Comments

  11. Mad Men
    The Amazing Race
    Jeopardy! (although I often yell at the television when I think I can beat whoever is on the show that night, and my husband looks at me and goes, "LET IT GO.")

  12. The Wire
    Mad Men
    House of Cards

    Sons of Anarchy is up there too

    Deadlift – 265×3, 305×3, 340×8 – last one was tough but kept good position.
    Press – 115×5, 135×3, 150×5 – was hoping for 6 or 7 here but was kind of rushing to make it into Satuday's WOD with the rest of the class

    WOD – made it through the round of 15 just as time ran out

    That ended up begin a lot for one hour – WOD would have been a lot easier after recovery squats – as it was I was pretty fried.

  15. 6am with McDowell and Melo. Recovery squats: 235x3x3. Also tossed in a set of high bar pause squats at 185×3, just for fun. 84 reps on the metcon at Rx weight. Couldn't breathe on this one. Humidity? Mild chest cold? General end of week malaise? Hip flexor started to ache at the end of the metcon.

  18. The Wire
    Doctor Who
    Parks and Rec

    And you guys are convincing me I need to check out Sons of Anarchy…

    Also, so sad that I can't (easily) watch Jeopardy streaming. One of the few things I miss about old-school tv.

  20. 8am with McDowell, who was AWESOME! at getting me through my barbell anxiety and coaching me through my squats at 122#. For some reason, I had a block at 120# that I had (as of pre-8am class, not broken)…thanks McD for getting me through today!
    Squats 3×5 @122!
    WOD: round of 12+1 (spoilers, sweetie)

    QOTD: this is so difficult…in no particular order
    Game of Thrones
    Doctor Who
    Arrested Development

  21. 6am with McDowell and Melissa. Worked up to 145# 3×5 on squats. These felt better than the last two times — thanks to McDowell for the reminder to keep my core tight. Did the WOD at 63# with some sorry-looking K2Es. Got through the 15 front squats, but probably should have no-repped myself on K2Es more than I did.

    QOTD, off the top of my head: Sopranos, Mad Men and the original 90210 (not sure how I was allowed to watch this growing up!).

  22. That was an excellent nap that DO captured. Something about the whir of a flywheel and puts you right to sleep. Can't wait for my students to find this picture.

    Make-up post from an excellent class last night. (5:30, Fox + Josh) I am going to seriously miss two-lift Thursday. Went from my most dreaded to most anticipated class over the last five weeks.

    Bench with Rich.

    [45×5, 135×4, 165×3] 180x5x3. Got some good help from Fox on foot position. (Wider! wider!)
    This is a PR for 5 reps.

    Cleans with Chris A.

    175x2x5, 180x2x3, 185x2x3

    Each of these cleans was a PR for a single. I am through the roof with the progress and comfort I've seen on this lift over the last five weeks.

    QOD: Arrested Development, QI, 30 Rock

  24. Never been to a Friday class before, but I have today off of work. Do I have the option of doing last night's class at the noon class today?

  25. 6am with Melissa
    no caffeine before class, I felt extremely sluggish and lacking in explosive power

    Bench: 3×5 @ 170
    started at 175 and felt that was too heavy, dropped down and was able to finish although my very last rep was at my limit.

    Cleans: emotm 2 @ 145#
    intentionally kept the weight low to work on my technique, and because my arms felt like molasses. Got some good pointers on form from Mellissa.

    QOTD:
    the wire
    the wire
    the wire

  26. The Wire
    South Park
    Always Sunny in Philadelphia

    but so much other good shit. I love me some tv.
    btw, Ryan was hitting 185s on last night's cleans easily. think 205 would have not been a problem.

  27. X-Files
    Breaking Bad
    Sons of Anarchy
    Game of Thrones

    Macgyver – Best show ever when I was growing up. Pretty bad show watching it at the age of 31. But he is still my idol.

  29. The wire
    breaking bad
    sex and the city

    I have been waiting to post my weights on here until I hit my little 60 lb mark and I finally did yesterday on bench press:) Hopefully today I will on back squats too.

  30. The West Wing
    The Wire
    Arrested Development

    Oddly enough, I think I am a simulacrum of those constituent parts. Life imitates art I guess.

  32. Childhood:
    MacGyver
    Dukes of Hazard
    Star Trek Next Generation

    Adult(ish)hood
    Sopranos
    Always Sunny in Philadelphia
    Game of Thrones or the Wire – hard to decide

    Just signed up for 6:30 lifting with Jeremy EEEEKKK hard decision but I am really sick of my numbers being so off. Especially my squat. I miss my squat. I need my squat. We will see how getting up at that ungodly hour goes….

  33. The Wire, Breaking Bad would be the faves, but for sheer lasting influence I'd have to say

    Night Court
    MacGuyver
    Cosby
    Hulk Hogan's Rock 'N' Wrestling

  36. There are tons of shows on here that I've never watched but would probaly love like the Wire, Breaking bad, Game of Thrones etc. I've had a really hard time committing to any tv show for the last 5 years or so.

    Seinfeld
    Stella
    Arrested Development

    Although Stella was only around for a measly one season and generally poorly reviewed.. it was the funniest thing I'd ever watched before. So amazingly perfect. I still watch Seinfeld clips online, especially the "Inside Seinfeld" series where they talk about making every single episode.

    I should probably look into some drama or something..

  38. @DO, re: Stella, I was considering "The State" as one of mine, but I think I need to give the comedy slot to Seinfeld.

    Seinfeld
    The Wire (Breaking Bad is a close second here)
    Freaks and Geeks (Just barely beating out Arrested Development)

    So I cheated, thats top 6.

  39. Six Feet Under
    Buffy the Vampire Slayer
    Queer as Folk (U.S. version)

    Just starting Battlestar Galactica and thinking it might push out one of those, though…

  40. Hm, seems unfair to lump a lifetime of tv into one list.

    young me:

    little house on the prairie, motherfucker
    dukes of hazzard
    MASH

    more nowish:

    six feet under
    sopranos
    mad men

  41. OMG i totally forgot Queer as Folk! That shit was SO THE BOMB when it first came out. It was embarrassing and terrible but so awesome.

  42. 7am w/McDowell and Melissa
    95 Back Squat
    WOD: up to half of the 15/15
    Haven't been in to work out in two weeks and it was…not terrible. But my form was awful. My squats were all over the place. Mid-year resolution: never let so much time go by without a workout.
    Also, after today's shaking legs during the WOD, I'm starting to reconsider how capable I actually am of completing even half of the Murph. We'll see…

  46. Make up post from noon class yesterday…

    Bench Press:
    45×5, 65×5, 75×4
    87x5x3

    This was way easier than anticipated! This was about the same weight I was at before I left for my trip a month ago, so I figured it would be a struggle. I guess eating massive amounts of carbs and doing push-ups is good for something.

    Power Clean:
    Drills with 22# bar cuz that's all that was left — huge class!
    Warmed up @ 52#, 72#, 82#, and decided to leave it light since it's been a bit and my ankle/foot has been hurting and I wanted to go a little easier on the landings.
    2 reps EMOTM for 10 min @ 82# with Coach Fox giving me some great tidbits and pointers.

    Notes: feel like my habit is to let the bar get away from me and I end up jumping forward. this time, for the most part, i was pulling it up and back and it came up great. Fox showed me that I was pulling my shoulders back over my hips too early. first stage of the lift is just legs, wait to clear the knees, then stand up and jump. super helpful.

    TV:
    Parks and Rec
    Arrested Development
    Lost (watched all seasons, some more than once) and/or Law & Order SVU (had to stop watching when I moved to NYC) and/or House of Cards (new obsession)

  49. Back Squats
    3×5 #132 —->ermagerd. I'm dying. Possibly on track to hit my 2 year goal of 140. I swear to god, I will cry tears of complete happiness.

    WOD
    15+4 – #65. kept it light – my legs are so fried after squatting the last couple of times. I guess that's what happens when it gets heavy.

    QOD
    This is ridiculous. I watch and have watched way too much television to pick just 3.

    And so I will pick the only television show that has ever mattered, or will ever matter, GAME OF THRONES.

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