CrossFit South Brooklyn

Established 2007

Partner WOD

Posted on

Fitness:

6 Total Rounds each for time of:
500m Row
25 Wall Ball Shots 20lb,10’/14lb,9′

Performance:

6 Total Rounds for time of:
500m Row
5 Muscle-Ups
25 Air Squats
3 Muscle-Ups

Partners will alternate per round until each person completes 3 full rounds. Be aware of how long each round takes you, try to stay consistent or drop time each interval.

Post total time, partner and Rx to comments.

Mare L, Mike F, Coach Jess, Coach Fox, Alan L, Coach Mcdowell and Ellie JM after yesterday’s CrossFit Hoboken Winter Challenge

CrossFit Total Today!

Come see Coach Jeremy’s Strength Cyclers perform a CrossFit Total today at 1:30pm.  This cummulates the past 8 weeks of training as each lifter attemps 1RMs in the Back Squat, Press and Deadlift.  Gym records may be broken today!
_________________________
Cigarettes, Roids and Switching Regions with Dan Bailey CrossFit
Epke Zonderland Wins Artistic Men’s Horizontal Bar Gold

Comments

  2. I saw the wonder twins firsthand and they are tfba's.

    22:06 w/Keith Dubya. Fun, but my quads already have me walking like Red Foxx and it's only an hour later.

    1:44/1:48/1:44 on erg splits. All WB's broken into sets of 5, w a couple of airballs that were no rep. Never let that puppy hit the floor. Overall, height was 'aight. 20#.

  3. Ah, KH, Katie and I finished in 21:59 (14# @ 9'), so we were right behind you. Not that I'm competitive or anything… Such a fun workout and 11 am class with McDowell and MeLo.

    Also, some of us assaulted Matt Katz behind the desk about shirts, and didn't get a chance to tell his boss–who was helping people stand on their heads–that he's doing a wonderful job. 🙂

  5. a. All the best to the Totalers today! Good luck.

    b. Enjoyed today's wod – especially after yesterday's 6k test for crashb. Partnered with Erin but I forgot to write our time on the board. I think we finished at about 23 minutes. My rows were inconsistent: first 500m slightly below my 2k pace (1:58), second right on it (2:00.7); third totally crushed it at 153.
    Wall balls were the killer for me. 16# at 10' but had to go in sets of 5 or six by the second round.

    c. I left a black jumprope with red handles (and purple tape around the handles) in front of the microwave. If someone sees it or remembers to toss it into the lost & found I'll p/u on Monday or Tuesday – thanks.
    Richard.

  7. Tripled up with Julian and Brad in the 10am. Performance Rx in 3:20, 3:55, 4:00. Really fun WOD made even moreso by the musical stylings of the Beastie Boys.

  10. Hey just a shout out to the Totallers today. I am reading the scores on FB. Such amazing gains especially for some of the first or 2nd timers. You guys are so impressive and such an inspiration!! I was going to punk out on my 6k row tomorrow for a number of BS work reasons — but after seeing these scores I packed my gym clothes!

    You guys are awesome – miss you already. Keep kicking arse.

  11. Hey just a shout out to the Totallers today. I am reading the scores on FB. Such amazing gains especially for some of the first or 2nd timers. You guys are so impressive and such an inspiration!! I was going to punk out on my 6k row tomorrow for a number of BS work reasons — but after seeing these scores I packed my gym clothes!

    You guys are awesome – miss you already. Keep kicking arse.

  12. Partner WOD with my superhero love, Carissa
    14#WB for Carissa and #20 KB for me and my wack ass hip
    21:40

    I noticed that Carissa's WB have really grown since our last WB experience together. She was CRUSHING them! Very impressed and happy for her growth 🙂

    Kept all 500m splits under 2:00!
    1:52
    1:57
    1:59

    Man I love rowing.

    Love partner WODs! IRONMAN OUT!

  13. Saturday
    Clean & Jerk pause complex:
    Success at 115# after two failed jerks.
    Interesting trying the push jerk instead of split jerk. I like the challenge of the pause as well. Definitely more fatiguing.

    LBBS:
    155x5x2; 155#x5x6 – aiming for 10 reps but blood sugar was low and I wasn't feeling it.
    Really cool of Margie and mgmt to come up with/accommodate amended programming for the TTD meet. Thank you!

    Sunday
    Warm up x3
    (15) DB thrusters 15#
    (15) hollow rocks
    Ring plank :15, :20, :30

    Partner WOD Fitness w Ray – 3 rnds ea:
    These are tough movements for me, but I am seeing some improvement.
    (25) 14# 9' wall balls in 3 sets w 3-5 breaths in bw
    500m row, 2:12-2:20 splits
    Straight up heavy breathing and thigh burn. Rough but glad I did it.

  14. And big congrats to yesterday's Winter Challengers and all the Totalers today!
    I wish I could have spectated today. Way to go Becca!!

  15. Total Recall!!!

    I am about 3 beers in so apologies for the rambling, syntax, typos. First, thanks and praise to Jeremy. This was my second cycle and I can't thank him enough for the help, encouragement, knowledge and humor that he imparted over the last 8 weeks. Its a privilege to work with him.

    Also, a big thank you to Adele, Niko, Joy, La Rosa, Willie, Nancy, Mike B., Ian for coming out and supporting us today. It means a lot and adds some lbs to our lifts.

    Huge praise to my fellow lifters. Some very very impressive performances today. Super inspiring. Thank you to my platform mates for the last eight weeks: Yuen, Brandon, D-Turn, Janelle, Bev, Dan and the rest of the strength cycle crew.

    So the numbers . . .

    Squat:

    1st lift 235. Went up ok but a bit slower than I hoped.
    2nd attempt: 245. Tied my PR but the bar was not moving well.
    3rd attempt: 255. Fail. Truthfully, just did not feel good going into this lift. Was not confident stepping up to the bar and its showed. The squat is definitely my goat. I have more room to run, just have to be more confident, more aggressive and figure out how to get my "chest up". A 2014 project (I will hit 275 next year btw).

    Press.

    Ok, this is where I thought that I could make some money. I made some good progress here this cycle and was pretty confident I could pr

    First attempt: 125. Not a problem. I have hit this for a triple so did not expect much difficulty.
    Second attempt: 130. Made it but had to put up a fight. Thought it would move faster.
    Third attempt: 132.5. Truthfully, would have gone 135 (planned to go 135) but the last lift was so difficult I dropped down 2.5lbs. Long story short, went up a lot easier and faster than lift two ( I was pissed off).

    Deadlift.

    First cycle, after an epic struggle, PR'ed at 285. Felt like I made progress this cycle and decided to open there. No problem.

    Second attempt: 295. Hit a new PR but had to fight hard for it. Once I get the bar to my knees I can finish it in a blink but its a struggle to get it there

    Third attempt: 300. Fail. Combination of anti-climax and no gas in the tank. This will go down next cycle.

    Total: 672.5 vs. 650 first time out.

    So . . . if you are thinking about doing S/C, DO IT. Its fun, you hit PRs, and you get a chance to confront your fears and limitations. What could be better.

    Jay.

  16. Awesome job today strength cyclers. Saw some hard won reps go up (or come down and go up again).

    OG auxiliary session

    OHS
    45×5 95×4 125×3 145x3x3

    Clean
    135×3 165×2 185×1 195×1 205×1,1,1,1,F

    Wanted to try this "lifting with mouth open" business. It felt good so worked up to 95% for a bunch of singles.

    Clean Pull
    240x3x3

    Then 3rft (6:55) of:
    10 HSPU
    10 pull ups
    10 30" box jumps

×