CrossFit South Brooklyn

Established 2007

Cleans

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Performance: 15 minutes to find a 1RM Clean

Fitness: 15 Minutes to find a 1RM Clean Deadlift + Hang Power Clean (1+1)
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Front Squat

Performance: Find a new 1RM

Fitness: Perform your last 3×5 LP

Clean/FSQ e6/6
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Practice kipping pull-ups OR 1 mile run

Congratulations to CrossFit super couple Kristie C and Ryan F on the birth of their first child!

Here is a picture of the newest member of CrossFit South Brooklyn, Layla Flynn! She was born on September 16, 2013, weighing 4 lbs 14 ounces and 19 inches long. She is an eater so she put on some meat in this week old picture. 🙂 I will bring her by to say hello soon. Can’t wait to get back to the gym!

  • There is no comp class today since David is on the ocean somewhere and not in Brooklyn

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2013 CrossFit Games on ESPN Schedule
Who Owns The Moon? Vsauce

Comments

  2. Power clean: 113, which is a PR, so that's something. 3 frustrating fails at 118. As MeLo pointed out, I have absolutely no problem getting that weight up; it's a question of me getting down under it.

    FSQ 125x5x3. Being conservative and paying attention to bracing paid off as my low back didn't complain at all.

    Kipping pullup practice: Got 5 in a row on the first set, and then lost my rhythm and couldn't get more than two in a row after that. I guess these might be like double unders for me.

  3. Cleans: Got up to 175 (which equals a PR)

    Front Squats: A little bit of a confused session of lifting today:

    215×2, 215x3x2, 225×1, 240xF

    Wasn't sure if I wanted to do fitness or try for 1-RMs, so I basically got neither. Mea culpa. 240 would have been equaled my PR.

  4. Worked up to 225 on the squat clean (PR by 16)

    255 on the front squat (PR by 10)

    Then got my first bar muscle ups! Managed a set of three before I called it a day

  5. Hit two PRs today! Got up to 88 on cleans, after getting a ton of practice on them last week while shooting the video for DO. The extra practice definitely paid off and I am keep the bar closer and popping my hips better these days.

    Front squats hit 80, so solid gains this cycle for me, since I hadn't done then before now and started at around 65.

    I don't have strict pull-ups yet, so kipping practice was just some swings, and my failure is mostly with grip (especially after the cleans).

  10. Congrats Ryan and Kristie!
    Congrats Becca on those PR's!

    Holy HELL dancing is beating me up! I hurt everywhere after 5 hours of rehearsal this weekend… and class at sbk on Saturday, which was fun! Make up post from noon yesterday:

    sumo DL high-pulls. awkwardtown, population: me.
    these just feel (and literally sound) real crunchy in the shoulders. I did a bit of extra orb-ing around the shoulder in between drills. need to remember this work this before FGB.
    pressure test: 26 in 1:00 at 55#, keeping solid form.

    partner WOD with Carissa! We finished in 23:56.
    felt pretty good and was able to cycle box jumps well and extend hips. first round did 5 at a time, middle two rounds broke them up into two sets. last round just plowed through all 20.

  11. Congratulations Kristie and Ryan!! And way to go everyone on the PRs.

    I had one of those days where every potential opportunity to come to the gym was thwarted one way or another. I REALLY wanted a shot at a heavy clean.

    Got back late tonight and resolved to go for a bike ride in the park. The album I've been overplaying as of late got me through precisely three refreshing laps. Feel so much better. I love Prospect Park — any time of year, any time of day.

  13. Wow. That baby is just plain old cute. Boss cute.

    Today's wod:
    "Woodpile" – split a bunch of wood and stack it up. Not that much more too it.

    Accessory work:
    Single under buy in / cash out. The idea was to see how many singles I could rep unbroken. 356 before the acc work – 469 after. Never tried this before. And did not even attempt a double. I say this overlooked little movement gets more attention. Anyway…
    In between, NFT, 21/15/9 of
    Wallball, 20#, 10'
    KB swings 1pd – my kb is named Bunk Moreland and he is very inert.
    Push-ups.
    Push-ups were hard and WB were created by the same people who devised the bar exam.

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