CrossFit South Brooklyn

Established 2007

Rest Day

Posted on

Hope all is well back at CFSBK. I’m currently traveling through Central America and have made my way to the Mayan ruins in Copan, so I took some time to practice my inversion work you guys have taught me! -Mirko B

  • Happy skating to everyone signed up for our Prospect Park Ice Skating trip this evening starting at 7:00pm!
  • Interested in competing in Powerlifting? There is a USAPL meet in Paramus NJ on March 8th. If you’d like to sign up, email David(at)CrossFitSouthBrooklyn.com and we’ll start making travel arrangements. Rob I is already registered.
  • Last Tuesday morning a money clip was left in the coat room. Thus far no one has claimed it and we’d like to return it to it’s rightful owner. If it’s yours please see the Front desk next time you come in. We’ll ask that you accurately describe the clip and how much cash is in there for proof.

Leave your snowy shoes by the door

In an effort to keep the gym floor reasonably clean, please leave your snowy shoes at the front of the gym on the runner and change into your workout shoes once inside.  People have been tracking lots of water, salt and sludge into the gym the last few days which makes it less awesome when doing burpees or stretching on the mat.  Thank you!!!

Mario Kart 64 Tournament

On Sunday, February 9th at 7:30pm we’ll be hosting a Mario Kart 64 Tournament on the big screen!  This will be on the tail end of Open Gym so you can get a WOD in or do some A/R beforehand (or during!). If we get enough people we’ll do a double elimination style bracket tournament.  The racing will start at 7:30pm but we’ll have the game on and ready beforehand if you’d like to get a few practice runs in first. There will also be beer in the fridge you can help yourself to which can only improve your driving skills. 
This is a free event open to anyone interested in reliving the late 90’s.  Please RSVP in the event page!

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What to do when it’s really cold outside
Soylent Passed $2 Million in Orders, Will Ship Next Month

Comments

  1. The hype around soylent drives me nuts. It's one thing if this guy wants to play around with his own diet, but it takes silicon-valley levels of hubris to read a couple books then claim you have the solution to nutrition and world hunger. It seems like a great demonstration of the power of marketing, though – reinvent a product that's already on the market and sell it to your peer group as something new. Sigh. I'm going to go eat as many different real foods as possible in protest.

  3. 6am. Worked up to 215 on the strength portion of Saturday's workout. Weight felt light today. The rep at 215 was as solid as I've done recently. Metcon: 3:28 on the first part, 3:48 on the second, 7:48 total (including transition time). The time on the first part was a PR by over a minute. My body was dead for the second act. I tried to urge it on midway through and it refused. I'm stoked about that 3:28 time. I've been stuck in the mid-4's with this benchmark for a while and really broke through today. Felt I could have gone a bit faster.

  4. 6am with McD and Nick doing yesterday's fitness workout. Thanks to Joy for shaming me into using more weight on the warmup and for the kb. First time using the 24kg bell! Finished in 13:11, with sit-ups. I was able to keep a pretty steady pace and felt good throughout, pausing a bit on the last round of burpees. Played around with t2b a little bit afterwards, but I really don't understand how I'm supposed to get my feet above my head. One day…

  7. 6am class with Nick and McDowell

    Did the muscle-ups version of Thursday's workout: dnf (13 muscle-ups in 15 minutes).

    Last week I succeeded in doing a muscle-up for the first time, so I'm happy I could do 13 today. Got a couple of doubles. Overall a pretty big milestone for me, although of course I would have liked to finish the WOD. At least I have something to train for now.

    Cash-out: 3 x 15 GHD situps. These were fun, first time doing them.

  8. I woke up today and realized that my butt is sore from yesterday's workout. Is it possible that I've finally figured out how to use my hips/legs when swinging a KB? If so, it's a Crush Week Miracle.

    I wouldn't drink that Soylent stuff. It's people.

  9. 7am with NickDowell,

    Tomorrow's workout, 95#x30 + 1000m Row in 9:04
    I was surprised I was able to do the 30, maybe could have gone up to 115#, one of these days I'll do it RXed.

  10. I'm posting this here as a means of encouraging myself because I haven't been to the gym since – yikes – TTD!!!. What the what??? I am working out tomorrow no matter what. Gotta catch the last day of crush week!

    Also, weird coincidence – I went to college/sang in a bluegrass band with the guy who made the "things in the cold" video. He's also the guy behind the Minute Physics series which is rad and has been posted here a bunch.

  11. I've been waffling about the Brooklyn Half for weeks. Ever so moved by the collective excitement you all demonstrated yesterday in the comments, I've been adding it to my NYRR cart for the last hour… but it refuses to load. A sign from the interweb heavens that my knees and I should sit this one out? HMMM…

  12. @Kate R – Unfortunately, I believe the Brooklyn Half is already sold out. Spots seem to go real fast. Apart from finishing in Coney Island, which is great, I think the course is not very interesting – particularly for those of us from Brooklyn who live near CFSBK. Half of the race is run in Prospect Park and the other half up Ocean Parkway (an excruciatingly boring march up the alphabet). I understand why the NYRR favors this course given its low impact on the citizenry – still, I wish it ran through some more scenic streets and neighborhoods not well represented in the NYC Marathon. I say run over the Brooklyn Bridge, thru Dumbo, BoCoCa, Red Hood, Sunset Park, Bay Ridge, Sunset Park, Park Slope then finish in front of my apt on Sterling.

  16. Jay, thanks for helping to set my heart at ease and solidify my membership on the happy knees/cheerleader/boozing squad. I'll make you all a big-ass sign.

  18. 10am group class with Surprise Coach David and McDowell.

    I was a bit torn between yesterday's and tomorrow's WODs but yesterday's won because I would have just been just practicing tomorrow's movement at a light weight, and it is Crush Week.

    I always do sit-ups for any WOD with T2B but I decided to try K2E today because David said they were good enough even though I don't think my knees were actually touching my elbows but I think I pretty much got the general idea.

    Did this in 12.31 with 24kg KB, strict burpees (yay!) and 7 K2Es. Felt all kinds of awful and wonderful at the same time.

    Hung out mobilizing and catching up with Lindstar for quite a while afterwards. Thanks for always letting me hang after class.

    Ooh! I was so excited that the walking lunges in the warm-up did not hurt my knee AT ALL!!! All of that couch stretching and mashing has worked!!!

  20. BK half for me, too!

    Going to WOD with my cousin who just started CF tomorrow morning on the Upper East Side. Sorta pissed I'm missing tomorrow — will have to try at an OG sometime soon.

  21. Just wanted to say thanks to everyone who replied to my question in comments yesterday about the wake-up light! I think I'm going to invest 🙂

  22. I slept through my wake-up sunrise today. My exhaustion/displeasure with this week was stronger than that bulb.

    I'm running the half too! – we should all meet up for some long runs.

  23. Great time at open gym tonight. Can't help but feel lucky every time I make it to the gym — especially when it's not looking likely.

    Warm-up row, then went for yesterday's work-out with practically no hesitation. It is very unlike me to choose something like this at open gym. Thanks for doing it with me, Arturo.

    5 rnds of:
    15 kb swings (Russian, 24kg)
    15 burpees
    15 t2b (until I tore my hand 10 reps into the 4th round, which really threw me off my game. I subbed 15 sit-ups w hands crossed for last round, should have been 20, oh well)
    15:26

    Then I spent some time quad, back snd shoulder mashing, followed by 6 min of 2 ring dips emotm.

    In closing, it was so nice to have a night off to do whatever I felt like doing at a leisurely pace and to kick it off with open gym!

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