CrossFit South Brooklyn

Established 2007

Bench Press

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Fitness: 75%x5x2
(75% of last week’s working weight)

Performance: 40%x5, 50%x5, 60%x5

Power Clean

2 reps EMOTM for 10 minutes
Perform 2 reps OTM at 80-90% of heaviest load used (successfully) this cycle.

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For Time:
100 Sit-Ups

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New Equipment Ordered

2 new Indy Squat stands
More HG Snap Collars
Red Voodoo Bands
MobilityWOD Gemini Roller
2 more Trigger Point Grid Rollers
3 new 20″ plyo boxes
Magic Carpet Sled + Attachments
MobilityWOD Posters

Tough Titsday Powerlifting Meet IV

To the ladies of CFSBK:
We are hosting our fourth powerlifting meet!

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: July 14, 2013 at 2:30pm; weigh in and registration at 1pm; rules review at 2pm
Who: SBK women who have been attending group classes for at least 3 months

How much: $25 Includes participation
Bonus: Celebrate post meet with your fellow lifters and friends. Drinks on us!
25 spots available. Registration deadline is July 7, 2013. 
Register Here!

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.

First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.

There will be 4 weight classes:
Pixies: Under 125
Ladies: 126-140
Dames: 141-155
Broads: Over 156
In the event of a tie, lowest weight wins.
______________________
Third Place CrossFit Games
Broflex, Dan Bailey Is Ready CrossFit Games

Comments

  1. There will be tough titsday t-shirts right?

    Also, let me know when the collection is happening for the TTD advertisement on jezebel – as was wonderfully suggested after the last strength class total.

    It's happening right?

  2. So excited for new equipment. In particular, magic carpet sled! (and the snap collars)

    Question for coaches: I am attempting to zealously go after my mobility issues, and I definitely have soreness from doing whatever I am doing (in a good way I think). So now I am wondering, do you need to rest from mobility work in the same way that you do from regular work? Am I going to just inflame the area around my hip capsule and hip flexors (just, you know, for example) and be counterproductive if I'm constantly working on it?

  3. 6am with Jess and D.O. Deload bench: 115×5, 140×5, 165×5. Performed the suggested pause on each rep. Felt good. Power cleans @ 165. Felt like I was getting a nice shrug at the top of the pull today. Did the 100 sit-ups unbroken which I've never managed before.

  5. Why reward Jezebel with advertising dollars? Why not make a donation to some organization that actually cares about women's issues rather than a website that trolls for page views with BS articles?

  6. 6am with Jess and David. Bench press felt light at 78x5x2. Power cleans at 83# felt better as I did more of them. Slow and steady, but I did my 100 sit-ups unbroken. Forgot to do negative pull-up work this morning, so I'll have to do that at home tonight. Excited for the total this weekend.

    So bummed I can't make Tough Titsday!

  10. Jesus, Gina…I can't believe you suggested that 😉

    Joel – My best advice is to go a bit easier on very tender spots. You'll certainly be sore and possibly lightly bruised from any good body work (whether done by a therapist or yourself) but it is possible to overdo it. You might consider setting up an A/B day type template where you hammer on upper body on the A day and lower body on the B day for example. This might give you enough time to not be so sore in the same spots all the time. You SHOULD, however, make a point to move through full ROM in in the joints surrounding the areas you're working on. This will help to make the changes you're striving for more permanent. Also, taking fish oil and drinking enough water (and electrolytes, and possibly some BCAAs…can't hurt) can help with recovery from an overzealous SMR session.

  13. Pursuant to the convo on Noor's FB wall, I think a TTD shirt is certainly in order, and should read:

    Front: CAUTION: LIFTING WHILE FEMALE
    Back: Thanks for the advice, but I'm not as stupid as you look.

    Or some variation therof. I can't take credit for any of that, I'm just distilling more cogent contributions (I think from Michele and La Rosa if memory serves)

  15. My two cents on Titsday shirts, based on side conversations with JJ: tank tops and/or sweat bands would be sweet. Bonus points for incorporating the word "bro" in some way. I'll buy whatever though.

  19. How about:
    Front: CAUTION: LIFTING WHILE FEMALE
    Back: Waiting for the uterus to drop since 1961**

    **can change the year if there's a more lifting specific date, my expertise lies in sport induced uterine loss in relation to running/marathon running only.

    "In 1961, the Amateur Athletic Union prohibited American women from competing officially in road races. When sympathetic race organizers allowed them entry, their results did not count. Even in the Olympics, women were not allowed to run more than a half-mile lest, it was believed, they would risk their femininity and reproductive health. The most alarmist officials warned that a woman who ran a more ambitious distance might cause her uterus to fall out." ny times

  23. Clean Pull+Clean+Front squat+Jerk
    220
    242
    264, 264, 264

    Bench
    275×5
    280×5 (Im not much of a "de-load" kinda guy)

    EMOTM Clean and Jerk@231 for the first 4 @241 for the rest.

  24. Bench: 45×5, 95×5, 135x5x2
    Power Cleans @155

    Went light on everything as I try to feel my way through some things. Ego checking myself and working with numbers that make sense right now is a hard but necessary process. Weights moved decent on all lifts. Still need to keep working on getting my elbows up higher, which is usually how I miss my heavy lifts.

    Pretty much all the shirt ideas sound pretty hilarious.

  25. I love all the shirt ideas but a muscle t with Margie on it, F or B, giving THE LOOK, unless I'm the only one privy to that, and underneath "Calm Your Tits" and then of course something blah blah blah on the back appeals to me greatly.

    I'm down, someone just tell me what to do. Tits has to be somewhere tho please.

  26. 6:30 with Fox and Josh

    Deload Bench, all Paused:
    45×5 85×5 100×5 120x5x2

    Cleans back at 155, snappy.

    100 sit-ups in 3:18, funny how these slow right down half-way through.

    Love all the shirt ideas.

  28. 5:30 class tonight with Fox and Josh

    Bench back-off…
    45×5, 65×5, 70x5x2
    worked with pause at the bottom to train/remember that difference

    Power Clean back-off…
    drills @ 52#, warm-up @ 72#
    2 reps EOTM for 10 min @ 82#

    NFT 100 sit-up…
    did them in one long set, I looked at the clock and I think it was about 3 minutes or so?

    going sugar-free for a couple weeks, post-europe and post-birthday overload. taking out processed sugar also usually reduces or eliminates a lot of the gluten I might take in (a scone here, a cookie there), so that's cool. a few temptations have come up in the past 3 days, but holding strong. loving the in-season stone fruits right now… juicy nectarines, apricots, plums. got a mango waiting for me tmw.

  29. Definitely this!

    lifting while female: crimes against bro-manity
    ______

    Squat: 275×5, 305x5x3, 280×5
    A little tough. Not totally in the groove, but manageable. Last set felt light as usual which was a nice reprieve.

    Bench: 225x2x3
    Good. Should have attempted a triple on the last set for a a PR. Ah well.

    I took a couple extra days off for some extra recovery. Hopefully it was worthwhile.

  30. I *wish* it was stone fruit season! Unfortunately local stone fruits are still several weeks away. They are my favorites!

    Oh and also, BENCH PR bitches! Long time coming! Thanks to Rob Is for the super motivational cues during the (very long) 1-RM , and to my coach Matt Reynolds for custom programming and encouragement that works like a fucking charm.

  31. Polished off the bench and cleans this morning and did well with the situps 2:34

    What if the shirt said
    Tough Tits
    This woman lifts

  32. Jake:

    To me "not a deload guy" just reads "doesn't understand basic exercise phys/programming."

    But that's just me.

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