CrossFit South Brooklyn

Established 2007

Rest Day

Posted on

How Matt U raised 23K for Fight Gone Bad 2010

Good Luck Team CFSBK!

This weekend Coaches DO, Melo, McDowell, Josh and Teresa B will be competing in a 3 day CrossFit competition called Beast Of The East. Coach DO will be competing in the individual division while everyone else will be representing in the team division.

More Work, Or A Sip Of Water?

by Christian Fox
 
You’re mid-Helen. You’re finishing your 2nd round of KB swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue; you’re getting on the leader board this time.
 
In many WODs, a sip of water here and there is totally appropriate. Think Murph, Angie, Barbara (during the rest), or some other 20+minute chipper style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like Fran, Annie, and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during 5-10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the 4th time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.
 
Let me be clear…I’m not saying not to stay hydrated and on the south-side line of Pukieville, but if this sounds like you then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.
 
Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.

_________________________
Do you play any video games? What are you currently playing and what are your all time favorites?

Comments

  2. GOOD LUCK David,McD,Melo,Josh and Teresa!!!

    Nice write up because that was my excuse to get more rest mid wod now I try to focus on just trying to finish!

    Q.O.D -I dont play video games now aside from candy crush and that doesn't count ,but my all time favorite was RESIDENT EVIL!!!

  3. Make us proud, beasts of the east!

    I play video games, and have ever since way back in the NES days in kindergarten. Playing GTA V now and all time favorite is Baldur's Gate II. Love this QOD, a chance to see who the real nerds are.

  4. Go get 'em BEASTS!

    My crush week recap:
    Monday: piked hspu +20kg kb (I can't do lb to kb 🙁 and didn't grab a 24), knees to elbows, wanted to try them although I'm not great at those. 15 + 7kb swings
    Wednesday: Fran @ 65# with jumping pull-ups at 5:45 (have only done Fran variations in the past so this is my first benchmark for the 21-15-9 version)
    Thursday: Crushed myself by going back to bikram (I have to be in manhattan Tu/Th nights so trying to fill in workouts) Didn't pass out, didn't have to stop & I'm much better at balancing postures thanks to my legs being stronger! (CrossFit!)

    QOD: Haven't played video games in awhile, my guitar hero guitars gently weep in a dusty corner. BUT I used to be occasionally known to enjoy a guitar hero rock out to "My name is Jonas".

  5. Tomorrow's WOD is a crusher, all right. I recommend short sets — my partner and I did 10s for one movement and 5s for another, which allowed us to do stuff more or less unbroken. 31:45 with Rob K.

    QOD: I haven't played video games in a while, but there will never be another like Super Mario Bros. 3.

  6. GOOD LUCK TO THE BEASTS!!

    I've heard Fox say the last line a few times and have been saying it to myself quite often, especially when lifting. Josh said something to me mid-wod that is similar and has stuck with me: "You're going to be out of breathe whether you stop or keep going, so you might as well keep going!"

    Growing up we weren't allowed to have a video game system…no nintendo, no atari, nothing. So, when i do randomly play video games i'm "that girl" who moves the controller in the direction i want my player to move. Fav would be Mario Bros. and Wii Bowling!

  7. Good luck to those competing; remember the power-up code is "iddqd3".

    As for video games…

    I don't play much now, but the original Fallout is one of my all time favorites. Post apocalyptic, campy, and almost plenty of replayability.

    The old school adventure games like Kings Quest, Space Quest, Hero Quest, Maniac Mansion, Day of the Tentacle are also rad, as are the text based adventure games (I'm sure there are others that appreciate the Hitchhikers Guide to the Galaxy text based base).

    Strategy games and FPS were my thing growing up. Command and Conquer, War Craft, and Star Craft I was lethal at and spent many hours calculating build orders and tech tree to optimize efficiency for construction just to get the first 3 – 5 minutes perfect.

    I don't play much modern day stuff, but admit to buying an X-Box just to play Mass Effect 1, 2, and 3. And then there's Portal 1 and 2.

    Haven't paid much attention to recent gaming but backed a few kickstarter projects in the past that I'm looking forward to:

    Double Fine Adventures by the folks who did Day of the Tentacle and Grim Fandango: http://www.kickstarter.com/projects/doublefine/double-fine-adventure

    The Mighty No. 9 by the folks who did Mega Man: http://www.kickstarter.com/projects/mightyno9/mighty-no-9?ref=live

    Interested to see what other folks are playing.

  8. 6am with Nick. Partnered with Alex for Saturday's chipper partner WOD: 22:57. We divided the work into sets of 10, though in hindsight I would recommend dropping to alternating single reps for the last 20 reps of the third movement in order to equalize the rest before the last segment. As it was, I did the final 10 reps which left us a bit unbalanced for the final piece. Love the partner WODs. Felt like we pushed hard the whole way.

    I only play video games nowadays as a way to interact with my children when my other parenting skills have fled. Angry Birds Star Wars is the current go-to game. It's teaching my kids about physics, right? I have fond memories of the Bard's Tale series and spent way to much time playing it. And, of course, Quake deathmatches provided serious distraction from studies during college.

  10. Good luck to DO and the CFSBK crew at the beast!

    Video Games: this could be a rather long post…
    Currently I only have call of duty modern warfare in my Xbox. I'm looking at grand theft auto V
    Which segways to ine of my alltime favorites…
    Grand Theft Miami

    But before I get to a comprehensive list… I have been mashing buttons and sinking into couches and chairs since Atari 2600 days. I also use to have an impressive vintage videogame collection. I think my first favorite video game was the original Castlevania. Amazing side scrolling action. Games like shinobe and of course Zelda, Mario Brothers need mention. As time moved on wratchet and klank, metalgear solid and assassins creed. As for non-console video games… Starcraft, Warcraft, age of empires and without a doubt quake. At one point I worked at an agency and we had an actual quake team.

    With all that however I much prefure games played with people face to face.
    Maybe that will be another QOD.

  11. All five participants are definitely outright beasts, so should have no problem this weekend. Good luck regardless!

    I was pretty big into video games growing up and still am when time allows it. My all time favorite games are probably Super Metroid and Final Fantasy VI for the SNES. Have beat these games on multiple occasions, and still catch myself replaying them on my phone or tablet during my work commute from time to time.

    Right now I am very slowly chipping away at my backlog, currently playing Dead Space 2 and Electronic Super Joy (think Super Mario on speed, with house/techno music playing in the background). I'm also fairly into fighting games, so I try to get a few rounds of Street Figher III: Third Strike or Skullgirls when I get the chance.

    Wouldn't consider myself the biggest conversationalist, but I could probably go on for hours about this topic. Also interested to see what others are playing.

  12. Make up post.

    Yesterday's double unders/snatch WOD: 3 rounds + 30 DU + 10 snatches, rxed.
    Tomorrow's WOD: 31:20.

    The Legend of Zelda.

  13. Never played any video games. I can't imagine doing so as an adult.

    ——————————————

    Thanks for posting the Ufford video! That was such an awesome day in SBK history. I'm really sorry I'll be out of town for FGB this year,

  14. Defender (goin' way back)

    I don't play video games now because I gotta keep it real.

    #noslippinonmypimpin

  15. Good luck at the Beast of the East DO and team!
    Love the video!

    QOD- I excelled at Bubble Bobble, the arcade version, as a tween. Other faves were Commander Keen, Duke Nukem, Crystal Caves and Prince of Persia- all on PC because that's what I had. I loved Super Mario Bros and Sonic, in my friends' houses. Across the screen or up and down games only. I was doomed to become a spectator only from the day everything went 3D.

    I think the best game ever is definitely Worms, especially with a group. I think it was PS1/2 circa 1997.
    Angry Birds was pretty awesome until I lost my phone and had to start again.

  16. Good luck this weekend. Time to get fierce!

    Great FGB video.

    Not a video-gamer. Dabbled as a kid, and I do have fond, albeit vague, memories of bonding with my brother playing Metroid, so it was nice to see that one called out. Well, as I recall I wasn't actually allowed to operate the controller – my job was to look things up in the cheat book thing (?) Pretty lame, but I’m sure I had a good title — he was very good at giving me good titles for crappy jobs. Made me feel important. I was probably about 6 yrs old.

  17. I do not play video games now.

    I used to love arcade games when I was little: paperboy. centipede, pacman… I always got a rootbeer posicle with vanilla ice cream in the middle.

    I loved original Mario brothers, Zelda, Kid Icarus, and Boy and his blob.

    I was obsessed with the Simpsons when it first came out. My school banned wearing Bart Simpson t shirts so I would wear mine inside out like a die hard "eat my shorts" fan! I got the game Bart vs The Space Mutants, it was really boring and played it religiously.

  19. I have never really played video games. I had a gameboy back in the day and liked to play Super Mario world/Brothers? I have vivid memories of sitting in my dorm room Freshman year of college listening to the entire floor play Counter Strike and wondering where in the hell i was…

    Good luck to the all BOTE'ers!

  20. Good luck to the CFSBeasts competing this weekend!

    I remember getting a GameBoy with Tetris when I was the ringbearer in my uncle's wedding, and having a babysitter who would start the game on level 9 with the highest level of obstructions when she would play. It was mesmerizing. We also played a lot of Duck Hunt growing up.

    Parents squashed the video game thing after SNES (Super Mario Kart! Street Fighter!), but that didn't stop me from enjoying long stretches of Super Smash Brothers in my freshman dorm while putting off work and lying to my colorblind friend about what color shells he had in MarioKart 64.

  21. Saturday's WOD in 25:33 with Jules, who is visiting from Dallas. He was killing it; I did my best to keep up.

    Pre NES: Pac-Man, Burger Time
    NES: Zelda, Maniac Mansion

    After the NES, I didn't touch a video game until a year and a half ago, when I realized that all I did was work and hang out in bars. I needed a hobby, so I went back to homebrewing, started building stupid little robots, and bought an Xbox. I'm playing Fallout 3 right now; I finished Bioshock Infinite this spring. Other Xbox favorites: Bioshock 2, Portal, Fallout:NV.

  22. Good luck CFSBK beasts!

    I was an avid console/PC gamer in Jr. High and High School. Early on it was Nintendo (I still have weird muscle memory when playing Super Mario Brothers, I can beat the game in 10-15 minutes using warps and I can still get into the Minus Worlds) and EVERY Sierra game on the PC. Also my friend recently sent me this which brought memories of Return to Zork flooding back:

    http://www.youtube.com/watch?v=iHKKq7kMF8w

    RPGs are my all-time favorites, all the Dragon Warriors, Final Fantasy, Zelda.

    Didn't bring a console to college and haven't had one since, but in College it was a lot of Worms: Armageddon, Halflife, Unreal Tournament… Never got into MMORPGs thank god or I probably would never have graduated or held a job.

    Pretty much gave up PC gaming after college too. Have had a couple short-term iPhone gaming obsessions since. Angry Birds obviously. Also the 2 Zenonia RPGs and the Infinity Blade series.

    My friend is trying to get me to buy an XBox so we can play Madden… slippery slope I'm afraid.

  23. Ummm can like re-enact The Wizard, set up Todd on the big screen at the gym and watch him beat Super Mario Brothers 3?

    Todd, I'm not saying you have a mental disorder.

  26. Good Luck Beasts!!

    6am with Nick…
    Tomorrow's WOD in 32:11….split things up in sets of 20 and 10. I agree that the 3rd movement took the longest.

    I need a nap!

    Did not play video games growing up and don't really play them now.

  28. Good Luck Team Beast!

    Chronology of my video game days:
    1990s
    Macintosh: The Oregon Trail and Sim City
    Nintendo: Super Mario 3, Duck Hunt, and Contra
    PC: Monkey Island series
    Arcade in the deli while waiting for my school bus: Marvel Vs. Capcom 2
    Nintendo 64: GoldenEye, Mario Kart 64, NBA Jam, Madden Football

    2000s
    PC: Warcraft 3, and Starcraft
    Wii: Mario Kart Wii

    2010s
    PS3: God of War 3 but now it just collects dust
    iPhone: Fieldrunners series, Candy Crush, and Words for Friends

    Now that Benson is around, I haven't played many games. I've tried but he would sit in front of me and stare at me with that "I know I always look sad but I'm especially sad right now because you are just sitting there" look.

  29. Good luck to the Beasts this weekend.

    I think my all time favorite game is Assassin's Creed. But RPG are always fun. I actually have a Quake Arena server at the office for internal use. Very useful to settle business differences in a civilized manner !!!
    We have a required 30 – 60 minutes playing time for the tech team every Friday at 5pm!!

  30. I'm sorry, but is everyone going to act like they're NOT addicted to Candy Crush right now? That counts. Level 125 is impossible.

  31. @Michelle B.
    I'm not a coach, but FGB is most definitely scalable! Don't worry! I'm sure they'll be more specific info as we get closer.

    Games: Have fond memories of Duckhunt back in the old days at my cousins house in ontario with that orange gun thing. Also… Donkey Kong. Specifically, the level with that railroad stuff. Haven't played anything in quite some time. When I went to India a few yrs ago, crossing the street to get anywhere in Mumbai felt like a very, very real-life version of Frogger. Biking from my house to the gym or the yoga studio every day sometimes offers a similar feeling as well.

  32. I actually played Pong on an arcade machine. I was 9 or so and it was AMAZING. I'm that old. I never owned a console through childhood tho and i spent loads of quarters on Pac Man and Asteroids and many others. I finally mastered Asteroids and my last game I played for 4 hours and left the game with 2 millions points and 50 extra lives or something.

    I didn't really play games from 18 to 28 but when I moved into my first NY apt. (post sister's couch) my roommates and I created a LAN in our apt and played 1st person shooters and the original War Craft against each other. I eventually stopped because 1) What a time suck and 2) I got tendonitis

    Sometimes I wish I had gotten into the online massive role playing thing, but it was probably for the best I did not. Oh, I did play Angry Birds for about a year. That was a nice diversion while waiting on lines. I have avoided Candy Crush JJ!
    ____

    I benched very light last night and did some arm work. Shoulder is still a little funky but getting there. My back is feeling a lot better and I'm going to some light pulling tomorrow. Maybe Monday I can start hitting things for realz again.

    Good luck to the competitors tomorrow!

  33. Good luck Beast of the East-ers! Y'all are already beasts to me (& I mean that in the nicest way possible).

    Starting to get back into regular exercise after several weeks sick/off. I'm definitely not "crushing" anything this week, but it's nice to be back in the gym – I think I am totally deconditioned (two steps forward, & one step back…). Small fun 7am class with Nick. I finished Thursday's workout in 10 minutes on the dot, so at least I do have something nice to say about my effort this morning.

    Video games… I have loved many video games, although I don't play very much anymore. My wife is really into games where you can collect things, so there was a lot of skyrim and more recently Ni No Kuni. I like a lot of different kinds of video games, from big RPGs & god of war & left-4-dead style games to little puzzlers, side-scrollers, and I was pretty addicted to "dots" for a while. Classical music people – or piano players? – what do you think of guitar hero / ddr style games? When I was in high school we used to have sight reading parties where we'd spend all night reading chamber music (yes this actually happened). I've only played guitar hero once at a friend's house but… after reading through so many quartets, guitar hero kind of pales in comparison. And my mad guitar hero skills that one time at a friend's house is why I am so totally OK with my terrifying "approximately Fran" experience on Wednesday. Because COPING.

  34. Currently playing Grand Theft Auto V

    All time favorites would be:
    The Assassins Creed series, I buy every one on release day and play the shit out of them
    Chrono Trigger, best JRPG ever
    Ico and Shadows of the Colossus, if video games can be art, these are it

  35. I forgot about the part where in high school my friends and I dragged our giant PCs to each other's houses for "LAN parties." Mostly for Quake and Quake II if I recall. Also my friend had one of the first Time Warner cable modems in the state so I would download all sorts of punk mp3s while I was there.

×