CrossFit South Brooklyn

Established 2007

Deadlift

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Performance: 5/3/1 “3 Week”
70%x3, 80%x3, 90×3+

Loss of a neutral back position will automatically end your rep out.

Fitness: 1×5 Linear Progression
Add 5-10lbs from last week’s exposure.

Post loads to comments.
LBBSQ e2/6
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For Time:
400m Row
40 Double Unders
40 Box Jumpss
40 Toes to Bars

Post time and Rx to comments.

Some of the CFSBK “Crash Beasts” do their final workout at the Harvard Boat house (Coach Nick’s Alma mater). Today they will take on the CRASH B Sprints in Boston. Good luck to all competing!

The 2014 Look Feel Perform Better Challenge is “Over”

The six week 2014 Look, Feel, and Perform Better Challenge is over and we want to hear about your experiences. Please get your Post Challenge Entry in. The deadline for entries to be considered for awards is Monday. These challenges improve from year to year based largely on learning what worked well for the most amount of people so whether you killed it or withered a bit, please take a few moments to share. Also set your calendar for the wrap up potluck on Saturday where we’ll also speak about how you can make these changes last longer than 6 weeks, and unveil the bonus challenge!
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In December 2013, CrossFit offered its first women-only Level 1 Seminar in Dubai. Read “Under Cover” for more details

Comments

  2. 8am. Deadlift: 250×3, 290×3, 325×9. Used a hook grip for all sets which proved to be the limiter on the rep-out. Had hamstring and low-back strength to do more. Metcon: 7:47 Rx. Tripped on the rope after the 3rd rep and then did the next 37 unbroken. Box jumps were tougher than I expected. Did step-downs for the first 15 and then started mixing in some bounding jumps. Toes to bar felt great for the first 16 reps and then broke down rapidly.

    Good luck Crash-Beasts. The ergs are trembling in fear at your ferocity.

  3. 11am, worked up to 245#x5 deadlift LP. This was no problem.

    WOD – 9:20, ugh, I grabbed a jumprope that was too short! Usually I can string together 10-20 or more at a time and I thought I'd breeze through this but today I just tripped and tripped. 24" box, 20 t2b then switched to supine leg raises for the last 20 when I started failing to get my toes up. I can't kip these properly, some day!

  4. Deadlift: 135×5, 205×3, 265×3, 315×3, 345×9 (jumps weren't exact because I was in a big group and didn't want to take too long) Rep-out felt good – lost my back a little on the last one and Jess called it for me.

    WOD – 6:17 Rx'd. Went through everything pretty nicely. One trip-up on the DUs really just from lack of concentration. Box jumps were all bounding with a few seconds of rest at the top thrown in. T2B started with a set of 15, then some 5s and eventually devolved into doubles.

  5. Wendler dead lifts, 175# x 7. Lost my spinal position on the 7th rep so the set was officially over. Otherwise felt very strong today. WOD rxed in 9:31 with a 20" box. Did a few step ups at the start of the box jumps, just to catch my breath, then started jumping. The first five T2B were kipped and unbroken. After that they just…went away. Finished the last 35 as kipping singles, in sets of 5 at a time. Forearms and grip are fried! Great gym day.

  6. Little WOD in Arizona before going to Sedona

    400m run
    10 DB hang snatches at 50#
    20 Burpees
    20 DUs
    400m run
    10 DB hang snatches at 50#
    20 Burpees
    20 DUs
    400 m run

    time: 15:25

    Any recommendation for a box in the Sedona Flagstaff Area?

  7. 9AM

    Deadlift
    95×5, 125×5, 145×4, 155×3, 165×5
    – Back felt better than before.
    – Thanks to Fox for reminding me to stand up straight (with my hips not my chest ) and to not set up like a clean.

    WOD
    7:55
    – Was pretty great with the row.
    – Stumbled through DU attempts and basically stayed on until I thought I was there for about 1:00 or 1:20.
    – 20" box – really should have gone to the 24"
    – Dragonflies or flags were rough. Did the first 20 unbroken and then the last 10.

  9. Noon class
    Deads
    260×3
    300×3
    335×10
    Felt good. Still being conservative.

    WOD was very frustrating in 6:42. Tripped up 5 times on doubles and lost my kip.

    Fun rings class though. Really like the forward roll!

  10. Wendler 3 week: 160×3, 185×3, 210×7. I would have liked to get another rep in, but I think that Friday morning workout in California (EMOTM deadlifts) did me in.

    In lieu of today's WOD, made up the capacity test upstairs (thanks coaches!). 8 rounds + 2 pushups/49 calories. I forget exactly what I did the first time but I know this is a (small) improvement on both sides.

  12. Congrats to all the Crash B'ers….you guys rock my world!!!!

    9am with the Foxes – got to 125# on my dead lifts but felt my position going on the last few. Need to keep my shoulders back and chest up on the way down

    WOD in 9:17 with DU attempts (barely), 20in box, and dragonfly's which were harder than I expected!

    Good day as I'm still hurting from yesterday's goblet squats!!! Those were hard!!!

  13. 11am deadlifts
    265×3
    305×3
    345×9
    The repout felt really good and I'm looking forward to the upcoming Sundays.

    Wod went as expected. 25 attempts on DUs, had a good pace on the box jumps and did them unbroken on a 24” box with step downs. Got about 10 strict T2B, then tried to kip singles and ended up doing K2E for the last 10-15. Don’t know my time but it was absolutely over 10 minutes.

  14. Great morning working with classes and clients then…

    11am AR with Fox.
    -good stuff focusing on sore triceps, biceps, gut smashing and knee flossing. all much needed.

    12pm group class:
    Deadlift:
    (95×5. 135×5. 155×3) 175×3. 200×3, 225×9

    2 rounds of Perf warmup 2– 4 tempo ring dips, 8ea. assisted pistols, 12 hollow-vups.

    WOD: 6:53
    -finished the row in 1:30. DU's unbroken for the first time in a wod in a long time. BJ's at 20", all bounding, all unbroken. Started with 2 sets of 5 kipping unbroken then broke down quickly. Ended up taking about 2 mins to finish these. Very disappointing!

    2pm rings class:
    -fun and challenging yet again. Maybe I'm getting better? 😉

  15. OG

    Was a nice quiet crowd tonight. I wasn't feeling particularly great after maxing out Friday, but I had some serious squats on tap that i had to hit.

    High hang snatch doubles
    198x2x4

    HBBS
    370x5x5***
    I missed the 25th rep! So close…

    Planks with 25kg platex3 for 1 minute.

  17. 9am started off with a 7 set at 225 for the repout.
    My hands are a little torn up from the kettle bells yesterday and that was a bigger factor than my hamstrings keeping a grip on the bar.

    Knocked out my favorite WOD ever. In 7:16
    I was first off the ergs with dan l right behind me but I lost a lot of time with a broken rope that kept catching the wire. I grabbed dan's pair on the deck and ripped out the rest unbroken. The box jumps were all unbroken bounding on 24. I broke up the toes to bar in sets of 5 kipping.

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