In teams of 2 with one partner working at a time complete:
1200m Row
120 Wall Ball Shots
120 Burpees
1 Mile Run (Run together)
Split up however but the goal is to have a relatively balanced work load between partners.
Post partner, time and Rx to comments.
Mike F Deadlifting at the Pump Games from a few weekends ago. Mike ended up taking 6th overall! See more pictures from the event on our Flickr page!
- There is no Active Recovery Today since coach DO is competing in CT
- CFSBK is SO CLOSE to 20K raised for Fight Gone Bad 2013. Can your fund raising put us over that edge today??? Don’t forget that the Brooklyn Community Foundation is matching every dollar we raise between 15K and 30K. So every dollar you fund raise actually has double the charitable value!
- Happy Birthday Nancy H. and Francine R.!
New Group Classes Starting Monday
Effective Monday, October 7th we’ll be adding 6 new Group Classes to our weekly schedule:
Monday: 10am
Tuesday: 10am
Wednesday: 10am
Thursday: 10am
Friday: 10am
Sunday: 8am
This brings up our weekly WOD class offerings from 52 to 58. Get stoked!
Yoga for Athletes with Whitney H.
Wednesdays & Fridays 9:15AM-10:15AM
If you’re looking to increase range of motion and flexibility, discover some take-home techniques to help you recover, and de-stress your body and mind, Yoga for Athletes is for you. Designed and taught with the CrossFitter in mind, these classes will make the fundamentals of yoga accessible to all. Learn more…
Chiro and ART Body Work with Dr. Fidler
By Appointment
Got some issues with your tissues? Sore shoulder? Funky Hip? Come see Dr. Jason Fidler on Saturday and Friday nights at CFSBK to get an assessment and some body work done on yourself. To learn more about these services and Dr. Fidler’s background, click here
Massage With Inka
By Appointment
Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy. Learn more…
______________________
Department Of Agriculture Discovers Perfect Goat
Building the Games with Rogue CrossFit Games
Happy birthday nancy!!!! Hugs and full body tail wag from the pup xo
Thank you gracie!!!! I miss all you guys so much can't wait to be back I just started walking today so maybe in another week!
11am w/ Noah & Ro
partner WOD with the killa Katie who I owe for taking at least 15 burpees off my hands.
Think we finished 30:07.
Row & Wall balls are my shit, so that was fun…yay height advantage
Burpees = tall people problems
1st lap of the mile was miserable, last 2 were less so but still a monster way to end that WOD
Took a good hour to ice and just lie down. Quads feel like bricks right now. Hip doesn't hurt…surprisingly awesome
Partnered with Chris and finished in 26:03. I like these interval style partner WODs, they really let you go all out because you know there will be a bit of rest worked in.
Clean and Jerk
286x1x5. Feeling pretty weak and more importantly a bit unmotivated without a meet coming up…
WOD!!!
First crossfit workout in…6 months at least.
27:34- Im interested to see how my body feels tomorrow.
Finish off crush week with these?
http://www.youtube.com/watch?v=fc2mZkyb2so
http://www.youtube.com/watch?v=-wEB0bq7YXw
I was in the monster (41?) 10am class. Arturo and Noah did a great job and kept us super-organized. I partnered with Joey and we did 27:47 (could have been 27:57 – I neglected to write it down). We did mostly 10s and 15s the first half of the wall balls, with Joey doing 20 at the start as partner A so I could rest after the row. On second half of burpees we went with 5s. Enjoyed the workout a lot — great marathon conditioning work out.
Good video of the monster class here: http://instagram.com/p/fFvAXJm3j1/
Day 2 is in the books. We had a bummer yesterday when the Marvelous McDowell sprained his wrist warming up on fat bar cleans. I pulled out of the individual competition and jumped into our team today so that team SBK could fight on.
I'm too tired/lazy to do a full write-up, but I'll put something together for Monday's post.
The individual competitors are beasts. There were like 10+ dudes who high bar squatted over 400-440lbs for 8 reps today in the squat event. Daniel Horan squatted 260×8. Amazing!
Meat robots!
Make-up post from earlier this week:
11.1 WOD – 6 rounds + 9 snatches. 2 shy of the last time I did this a few months ago.
Saturday WOD with Spencer – 21:05 Rx'd