Take 15 Minutes to work up to a heavy 8 on the Bench Press.
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Performance
5 Rounds NFT of: (20 Minute Cap)
5 Windmills each side (DBS only)
10 Toes to Bars*
Fitness
5 Rounds NFT of: (20 Minute Cap)
8e OH Reverse Lunge**
15 Dumbbell Weighted Sit-Ups
*You can work on strict T2Bs for upper body strength or Kipping for skill.
** Windmills require a ton of hip and shoulder mobility, if you’re too tight to hinge properly in this position, load up and do a reverse lunge with a heavy DB overhead.
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Happy Birthday Ms. Becca Wolf!
Healthy Communities through the Brooklyn Community Foundation
Brooklyn Community Foundation is connecting innovative efforts around food, open space, and fitness in three neighborhoods with high concentrations of public housing developments–Red Hook, Fort Greene, and Brownsville—to empower residents to enrich their environments and strengthen their communities, while developing new ways for nonprofits and city agencies to work together to improve public health.
The three year project, launched in 2013, will bring together four neighborhood-based nonprofits, Added Value, Myrtle Ave Revitalization Project, Brownsville Initiative, and Brooklyn Food Coalition, and two city agencies, the New York City Housing Authority and Brooklyn District Public Health Office, to facilitate visible change with urban farms and gardens, affordable produce markets, improvements to school food, fitness groups, and more. The project will also focus on revealing new resident voices committed to the health of their communities through policy, advocacy, and outreach efforts.
More info about the Brooklyn Community Foundation
Want some more verbage about the BCF? Maybe some good fodder for your email campaign! Just copy and paste people! We’ll be highlighting some of their local grant programs between now and FGB to let you know what kinds of impacts they’re making in our community!
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- Team CFSBK is currently inching toward the 22K mark. You guys and gals are amazing!
B4B at CrossFit Staten Island
On October 19th at 1:00 CrossFit Staten Island will be hosting a Barbell for Boobs event. We will be doing Grace and then partying it up with and paleo friendly food and some booze of course. Everyone is welcome to come friends, family. No need to donate but if people want to there will be ways to donate at the box. Everyone from CFSBK is welcome to come and hang with us for the day. I hope to see some of you guys there!
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Ring Support Stablity with Rob Miller
astafivgas@gmail.com says
The nutrition video posted on the blog yesterday was great – except they chose the most insanely boring "food prep" piece I have ever experienced. YUM, can't wait to eat healthy so I can have 6 strawberries and a packet of lunch-meat for a meal…
Clearly they didn't have a Michele (or any of the other great cooks in the SBK community) on staff to whip up something tempting.
stellavision@gmail.com says
Bench press 105×8, reverse lunges (because I need to work on my flexibility before I try windmills again) and weighted situps at 25/25 for one round, then 30/25 for all remaining rounds.
Then a luxurious/painful bit of couch stretch and barbell quad mash. God, I love being on vacation and having time to do this!
Peter says
6am with D.O. Bench: 45×8, 135×8, 205×3, 225×8, 225×7, 205×7. Barbell felt heavy today. Might have been able to squeeze out an eighth rep on the last 2 sets, but it was going to be a grind. Accessory work with reverse lunges: 35-35-45-50-50 for the DB weight. Toes to bar were all unbroken.
D#3 says
335X3 on the dead last night. Really liked the way coach McD helped teach the dead. It's the same stuff all the coaches have been saying, just said differently. I like the idea of dropping my hands to the bar before squatting. It helped keep my back straight under a heavy load.
Also, if you havent seen Miley on Fallon with the roots, check it, it's really not bad.
Chrisfoxnyc@Gmail.com says
It's snowing in Flagstaff! Vegas tomorrow then home. See you fools soon!
Dan Rx'd says
Afternoon Strength Work:
Hang snatch singles: 45×1, 65×1, 75×1, 95×1, 115×1, 135×1, 155xF
HBBS: 135×5, 225×5, 275×5, 315×5
Front squats: 135×5
Prowler push**:
225x1x30'
270x1x30
315x2x30'
405x4x30'
AirDyne
Max effort 2 x 20 seconds on 40 seconds rest
2 minutes.
Right hip felts a little off, decided to not go for another 5RM PR for the HBBS and opted out of heavy front squats for today. Still feels sore while I type this in my office.
Working with the prowler has been awesome but not getting great traction wearing my inov8's at 400+lbs — may bring my cleats and see if that helps at all with.
The AirDyne (and cycling in general) is new for me and taking some getting used to. So easy to red-line on this contraption it's ridiculous.
Alan O'D says
From yesterday:
Pre-wod: bunch of back lever work with a blue band. I'm trying to increase intensity only very slowly (worried about my elbows), but it's about time to phase in the red band.
Wod: DL @ 315. I rounded a bit. It's definitely frustrating that I used to deadlift 100+ lbs heavier 🙁
Post-wod: An hour of bouldering at BKB.
Charlie says
10am class with DO.
I was paired with the amazingly strong Lauren today for bench presses, which was a wonderful thing because she encouraged me to go heavier than I might have. Eight reps is a lot and I was happy to manage two sets at 95# which is where I had finished two months ago.
David's voice telling me when to breathe also helped immensely. It's like the first five reps are almost easy, but then you get to the sixth rep and things start getting all crazy.
The WOD was fun- I did rev lunges and weighted sit-ups (with a KB holding my feet down- apparently it's not cheating, just different) 1st set- 20/20 and all following sets at 25/30.
I am loving these slow, heavy, dirty Back-Off Week WODs.
I have been slacking on my Pull-Up Club duties of late and felt it in the warm-up. Must get back to that next week.
crossfitsbk@gmail.com says
5:30pm Group
3 Rounds
15 BB Squats
10 Chin-Ups (5/5)
1:00 Plank
Bench Press
45×8
95×5
115×5
135×8
145×8
135×8
I find Snatches easier to organize than Bench Press. Go figure.
Windmills
35x5e
45x5e
55x5e
65x5e
75x5e
75+ 30lb DB in low arm x5e
Toes To Bars
Did it with a 10lb Medball between my feet to scale up. Every set was 5/5
I love windmills.
pcker says
6:30 with Josh, determined to drag my cranky body back into shape. Worked up to 155×8 on the bench, which was heavy but no feelings of doom. Could have handled 5-10lbs more.
Windmills felt weird, almost like I was impinging my shoulder at first. Kept it light at 25 lbs. Surprised myself with my proto-kip-toes-to-bars, did 5 sets of 10 (breaking them up after the first). Some of them were just a single toe-to-bar, and a few were what a more honest person would call no-reps, but for now I'm playing this game on "easy" and counting them.
Todd says
6:30 with Josh
Great warmup with the 3×15 variable bar position squats, planks, and chins, was sweating by the end for sure.
Bench
45×8 95×6 135×4 165×8 175×8
Last two reps at 175 were TOUGH, but miracle of miracles I managed to keep my butt on the bench. I feel like I may have hit 175 for 10 a few months back but plenty happy with this 8 after no benching for a while.
Did the T2B strict and unbroken (tried a few with the med ball but would have had to break them up too much. Windmills were 3 rounds at 35 and 2 at 45.
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Make up posting:
Press 115×3 125×2,2, should have had both of those, got loose and lost the third rep both times.
Deadlifts 280×3 after 1 rep at 295, need to go back to work on these for sure.
Also since the red rings have been hanging out before class, I went to do some strict muscle-up practice yesterday and managed to do 1 every 30 seconds for 6 minutes. Something clicked!