90%x2x5 of last weeks heavy double.
Work on cycling these and not resting in the rack position. If 90% is too heavy to cycle then work at a lighter load. If you didn’t hit last week’s push presses, find a heavy double and perform five sets across there.
Post loads to comments.
40 Wall Ball Shots
Post time and Rx to comments.
The Brooklyn Get Down at CFSBK
CFSBK is hosting a party/fundraiser for the Brooklyn Community Foundation. The proceeds from this event will benefit local non-profit organizations. The event will honor CFSBK for our Fight Gone Bad contributions to the local community. All are welcome to attend for drinks, food and dancing. BCF is offering two levels of tickets — $30 “Rookie” admission which includes 2 tickets that can be used for drinks or raffle entry and $55 “Pro” admission with 10 tickets for drinks/raffle entry. Both levels are specially discounted for CFSBK members.
NEW Fish CSA! Sign Up Info Below!
- Go to the Village Fishmonger website (www.villagefishmongernyc.com)
- Click on ‘Sign Up For Fish Shares‘
- Choose your pick-up location, in this case, CrossFit South Brooklyn
- Choose from these 2 share sizes and be sure to choose the ‘CrossFit South Brooklyn’ schedule:
- Small Share: ~1 lb per distribution, monthly schedule, which will comfortably feed a family of 2 for 1 meal.
- Monthly schedule –> 6 distributions x 16.50 per week = $99.00
- Medium Share: ~2 lb per distribution, bi-weekly schedule, which will comfortably feed a family of 2 for 2 meals.
- Monthly schedule –> 6 distributions x 33.00 per week = $198.00
- Small Share: ~1 lb per distribution, monthly schedule, which will comfortably feed a family of 2 for 1 meal.
- Choose your Add-Ons: You have the ability to add the following to your distribution to be received along with your main share: Clams, Oysters, Scallops. Be sure to choose the ‘CrossFit South Brooklyn’ schedule.
- Choose the ‘Bi-Weekly’ payment plan. Even though CFSB has a monthly distribution schedule, the Bi-Weekly payment plan will allow you to pay for 6 distributions upfront.
- You will need to then create a Farmigo account to continue with the sign-up process.
- For payment you can choose from:
- Debit/Credit Card –> This is a one time payment with a debit or credit card
- Automatically Recurring Payments – Debit/Credit Card –> You will be opting into the auto-renewal option so that after every 6 distributions, your card will be automatically charged for the next 6 distributions.
- In the sign-up comments box, note any allergies (shellfish) or dietary restrictions (low mercury for expectant and nursing mothers, kosher for those who would like to eliminate non-kosher fish from their shares), if any.
- Go to our pick-up on the delivery date and pick up your seafood!
CFSBK Open Athletes: Please remember to have your 14.1 scores submitted today at 8pm in order to continue with the Open.
The Benefits of Open Gym Sessions at CrossFit Affiliates Inside the Affiliate
did 6am with a smaller crew than normal.
partnered with Peter; we decided we're going to plant a flag at rack 6/7 since we are always partnered up there.
did 175# for the push press. felt good to focus on the rebound to cycle them through.
did 7:19 for the WOD. was chasing Alex and Peter for some excellent motivation. fun WOD, legs and lungs were burning afterwards (the former from the running, the later also from the running). 🙂
have a great monday everyone.
Strong work yesterday, you totalers! Janelle, holy cow!!
Just joined team CFSBK for the Spartan Sprint May 31st. If anyone is interested in doing the Trifecta (Super @ Mountain Creek 9/6 and Beast @ Killington 9/20) I'd love to rock it with a team.
Just read the ITA article on OG, so on that note… A make-up post.
Friday OG — overall, kind of a bummer
Just came in to do accessory work, but everything felt crummy. Pull-ups weren't really there. Did 4 rounds of 2 before switching to chin-ups, which were 3-3-2-2-2. All OTM. Did some strich push-ups, windshield wipers, and h-holds on the parallettes. Blah.
Sunday OG — much better
Snatch OTM for 10 min: 53#x5 and 63#x5
Went intentially light to focus on form. Felt good. Good cues from Noah, especially on getting on tension asap. I've been doing some snatch balance at OG / in warm-ups, which I think is helping.
Deadlift 5 week, training max = 170: 110×5, 130×5, 145×10
Why am I so weak at the deadlift?! Anyway, happy with 10.
Then, Annie, rx-ed (first time!): 9:45
Sit-ups were SO. SLOW. Doubles weren't unbroken or anything, but they were in big enough chunks to keep moving. Happy to finally be able to do this rx-ed. Good practice for the doubles.
OG is my favorite part of the week. Thanks David for making the time available to us.
Total Recall Part III
First congrats to my fellow totallers yesterday! It was great to share the platform for eight weeks with Nathan, Paul, Andrew, Chris, Pizza Steve, Matt and Laurent. Much praise as always to Jeremy. Can't thank you enough for all of the help and edumacation you have provided to me.
Some great performances yesterday – Andrew hit 1,000lbs (sick) David went 1070-something and Janelle hit a 200 lbs squat with authori-tay!
Definitely was one of my best days at the gym. I came in feeling well rested and took in the right amount of calories in the morning so felt ready to go. Here are the #'s:
Squat: 235, 245, 255 (PR). The bar was moving well but I played it conservatively. I missed 255 the last total and definitely wanted to hit it this time. Felt I could have gone 260 or 265 so still room to run here.
Press: 125, 135 (PR), 140 (PR). Surprised myself here. I was not expecting to PR because I was having some trouble with the lift the last few weeks of the cycle. 125 went up fast so decided to go for a PR on my second attempt. Again, bar moved well and was very excited to hit 140.
Deadlift: 290, 300 (PR), 310 (PR). Same story with the deadlft. Bar moved fast off the floor. My confidence was up at this point because press went well and I really wanted to break 700 for the day.
Finished with a 705 which I am very happy with. Feel that I have a 750 in me if I can smooth out my squat more and keep training the deadlift.
My plan was to take a cycle off and go back to gen pop, but now that this cycle is over I am having second thoughts (its too damn addictive man!).
Oh yeah . . . thanks to Paul and Usef for loading the bars for us. They probably lifted more weight than all of us combined. Finally, best of luck to Paul, Usef, Becca and Rob I in their powerlifting competition next Saturday!
6am. Push-press doubles at 175#. Fun to work on cycling a heavier weight. Metcon in 8:14. Was moving well until 20 reps into the burpees when I slowed to a normal pace while Michael blazed past me like a machine.
Sunday OG: Open WOD 14.1: 214 reps, 11 reps shy of 5 rounds. Was hoping to score better on this one, because I'm fairly solid with both these movements, but I was so gassed. Didn't help that I was laid up all weekend with a stomach virus, but still. Breathing was difficult. Anyway, I'm glad I got to come in and do it.
Monday 10am: 88# x 2 x 5 on the push press. Felt heavy! 10:06 on the WOD rxed. Felt gassed. I was very happy that I did 40 wall balls unbroken and only stopped a couple of times during the burpees. Could've made up time on the run, I suppose. I was pretty hungover coming in today, glad I made it! :-/
I don't know Elliot's last name from 6am class. He judged WOD 14.1. How do I enter my score for the Crossfit Games? I'm sure this has been explained but I couldn't find the answer on the blog.
Congrats to all the strong lifters yesterday at the total yesterday. Had a great time lifting this cycle with Paul, Nate, Jay, Chris, Matt, Laurent, Stephen. And of course Jeremy's coaching was spot on as always. He seems to know exactly when to push you and when to back off.
I went into this cycle having hit 870 on my last total and with the goal of reaching 1000 though I knew it was aggressive. The numbers:
Squat : 370/390/405f (Probably had 400 but I wanted the 4 plates)
DL: 385/410/430(Slowest DL of my life, but I knew it would get me to 1000)
This was my third Strength Cycle in a row and while I second Jay's opinion that it's addicting and I want to do another, getting winded after a few flights of stairs makes me realize I need to get back to regular classes. If you aren't happy with where your squat is or just want to dedicate yourself to getting stronger I can't emphasize trying the strength cycle enough. 6 months ago I came in without lifting in over a year and 3 strength cycles later I went from squatting ~150 to squatting 390, pressing ~85 to pressing 180, and pulling 200 to pulling 430.
Looking forward to my first metcon in ages!
Isaac: I'm not sure what Elliot's last name is, but you can look him up under our gym's team, e.g. https://games.crossfit.com/lboards/result?id=310913 and then log your workout on the games site. At least that's what I did, hope I did it right…
6am with McDowell and Nick
Feels like I haven't been in this class in ages. Good to be back.
Push Press doubles with Isaac: 140
WOD in 8:11, Rx-ed. Wallballs unbroken! Fun because I specifically remember that when I started here about 18 months ago I could get 14.
Oh and I like how Michael calls it "chasing us" when he's about a minute ahead at the end of the workout. The man's burpees are unnatural.
Thanks Alex! I was able to post successfully.
Good point about Michael's burpees. I remember getting to burpee 10 when I saw his heals racing out the door. No chasing from me!
Staycation-ing this week, so 10 AM class for me. 98 on the push press, felt heavy but Noah said it moved fast so I'll take it. 11:02 on the WOD. God, I need to get faster at burpees. And wall balls. And running (although I was fine with my usual slow pace today, as there was still a little snow on the sidewalk by the time we got started).
I have officially accept the fact that I am injured. Orthopeadist prescribed 2 weeks of no loading on the wrist. If anyone sees me on the platform snatching or CJing, I give you permission to kick me in the nuts.
374×5, 352×5, 330×5
Also. Thanks to McDowell for sitting with me and putting some eyes on my squats. Its hard to PR anything alone.
Push press: 135x2x5
Accessory WOD with 500m row: forgot to note my time. Duh.
4:30 with David
Since I haven't been to mondays push press class I completely forgot how to push press I keep push jerking so I had to back off some weight to 65 lbs and learn the movement, I finally got it on my last rep .so now I'm ready for next week.
WOD in 10:20 wall balls all unbroken 14lb I surprised myself on that.
I was going to row due to the fact that doing the double unders during 14.1, I think i did some damage to my right calf, and ankle is quiet sore but after those wall balls I said oh hellllll no I rather run and let my arms recover so I limped it out.
I stuck around to judge the amazing candice on her 14.1! Great job girl!!
Post cuatro. Yes, I am counting and will continue to count my blog posts. In Spanish, no less, because I'm fluent, a Mexican by marriage, and a bit of a showoff.
Push Press: Today was a good day. Had a gigantic cup of coffee pre-workout that gave me a huge buzz and massive energy boost. #win (yes, I just hash-tagged). I worked up to a 73# push press with Lindsay. Still feel awkward doing the lift, but I feel a little awkward doing all lifts because the movement is still so new to me and my technique still needs a lot of work. Baby steps. These were a big improvement from last week (when I didn't know what the eff I was doing).
WOD: I jammed through this workout in 8:40 and, more importantly I smoked KH. Woot! It should be known that I was only using a 10# ball and I modified my burpees – a little pussy-ish on my part, but I was erring on the conservative side. I definitely could have taken my ball weight up to 12#, and push-upped my burpees. Next time. Next time.
4.30 with David.
Push press 93 x 2 x 5 in the super-efficient trio consisting of Marie, Serene et moi.
WOD in… I thought it was 10.22 but then I realized we started at 3 mins in and the clock said 12.22 .so it must have been 9.22 but that seems too fast so maybe it was 9.52?!
Wall-balls were awful as always- 14# to 8 ft and sometimes 9 ft target. I need to figure out how to not let my right arm do all the throwing- I kind of can't help throwing it like a basketball. Not good.
The first run felt almost good in the cold.
Burpees- ok so I have been doing all strict burpees in workouts lately and today that really helped me. I did the first eleven strict and then did knee burpees and they felt almost not terrible and I didn't feel like dying!!!! I could probably have run a bit faster for the last bit but my lungs were kind of hurting at that point.
Pull-up practice afterwards- 8 x 2 strict pull-ups. Ummmm. I am kind of in shock that I just wrote that. Not entirely sure when this happened. I am really going to have to learn how to kip.
Super- impressed by Candice who recently graduated from foundations and has signed up for the Open (first wow) and did 14.1 (second wow) AFTER today's WOD (third wow) Pretty amazing!
Push press 68x2x5
Felt a little light. I guess last week was a little off.
WOD 14#, 9' target: 10:01. OMG. Everything felt hard and slow.
great job by all the totalers yesterday, it was fun being involved without having to actually lift, this way i could avoid the typical back and forth pacing, talking to myself, writing imaginary numbers in the air with my finger, adding them up, erasing them then re-writing them again, crying, sweating, and more crying again that i usually go through the night and morning before our totals.
special congrats to all the first time cyclers.
andrew, youre a fucking animal, you should be kept in a cage, fed raw grassfed kosher beef, shocked with a cattle prod and let out only to squat, press and deadlift. btw he put up those numbers in cons and no belt.
jay, usef is my twin brother who is also a member of al qaida and has a bizarro superman-style mustache, im uzef
I've "hired" McDowell to do some programming for me for the next 6 weeks. Today was Day 1
Worked up to 75kgs (165×1)
Clean and Jerk
Worked up to 90kgs (198×1)
Paused Front Squat Triples
Worked up to 185×3
AMRAP 10 Minutes
7 Chest to Bar Pull-Ups
7 Thrusters, 95lbs
Cleared 7 rounds + 2 Pull-ups Everything Unbroken… generous rest between stations in the latter 5 minutes. 95lbs felt lighter than it ever has. Thank you CrossFit!
I also got inspired today to try and remember everyone's first and last names, I used to do this a lot more often and figured I'd challenge myself. The goal is to write them down and have them all internalized by the first white board section after standardized warm-ups
4:30pm All 18 first and last names cleared
5:30pm All13 First and last names cleared
6:30pm Minor SNAFU with about three first names, but after the Lifting section I'd memorized all 29 first names and about 2/3 of the last names.
I love teaching Group classes. I have the best job in the world!
Make-up post from sneaking into OG at the last minute yesterday:
Perf. deadlift, 130×5, 150×5, 170×4 (oops) + two sets of 10 at 115# to keep working on my form. Noah gave me some helpful cues to add to all of David's helpful cues from last week, plus we had a semi-existential conversation about the mental obstacles to deadlifting well. Lovely. This is yet another lift that I shame myself into thinking I should be better at, but I've decided to shut down that conversation and just get keep focusing on being excellent at all the details. Narrower stance, same end position as start position, tight between the shoulders, flat back, etc. My added attention to this lift is also helping my posture immensely. 😀
7:30 class tonight with Noah and Arturo. 100x5x2 on the PP, didn't check my time coming in from the little WOD, but somewhere around 10 min with 14lb ball to 9ft target. I did all the wall balls unbroken but definitely grabbed rest between each set of 10 burpees. Woof. Fun, fun class, despite the lack of breathing.
Back after a week in DC and it felt good!
Push press (still nursing injured shoulder and encouraging better mobility)
45×5, 75×5, 95×2, 115x2x5
Felt ok, still fighting for a semblance of proper form
WOD in 8:56 rx. Some day I'll be good at burpee's… or not.
Wall balls were unbroken, burpees only one small rest at the 30 mark but they were very slow. Runs are what they are.
I prefer the British spelling usef
P.S- anybody who can get 40 wall balls unbroken is my hero.
8:30 with Noah.
Worked with Pablo on push press. (We were the SBK veterans in the class — what a weird feeling!) 165 for the cycled doubles. Do not feel good cycling yet.
WOD in 8:04. "Kopf runter und durch," as the Germans say, for this one. Surprised myself on the burpees (and kicked over a chalk bucket on the last one). Felt good (?!?) to run.
Ha, Charlie, you're my hero! Love your pull-up progress. That's one of my upcoming things to tackle. 🙂
Totally misread the board and thought we were working up to 2 sets of 5, glad it was the other way around. Strictly speaking my 90% should have been 139, but my notes from last week indicated my first rep of my heavy 155 was "sketchy," so I held at 135 for the 5×2 and it worked out well. Cycling felt doable at that weight.
Thought the chipper would be more of a wood chipper, but i managed to get through it rx'd in 10:07. I need to drop lower on my wall balls, as I had subpar squats on a few of them (tightness in the hams/hips, ugh), but I got through 40 unbroken so that was cool. Running after those things sucks, though.
6:30pm with DO and Arturo
I did monday Push Press at 165#. It felt a bit light but since I could not push much on my legs because of my calf injury I'm pretty happy with it.
WOD: 8:55 20#
Wall balls felt great all unbroken
Burpees were steady a bit slow as I was trying to avoid any pressure on my right leg.
Overall happy my calf muscle is recovering well.
I hope they won't program Box Jump in 14.2!!