CrossFit South Brooklyn

Established 2007

Open Workout 12.4

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Open Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Balls 20/10, 14/9
90 Double Unders 
30 Muscle Ups

If you can’t do muscle ups, perform pull ups (chest to bar if you have ’em) instead.

Post rounds, reps, and loads to comments.
Compare to 3.23.13 

Erin M. reppin the swole patrol at a waterfall in Kauai

News and Notes 

  • CFSBK’s new Olympic Lifting Program begins today! Get psyched!
  • Richard G. posted a few weeks ago inviting CFSBKers to participate in Brooklyn Community Housing and Services’ gala fundraiser. He reports that the event went very well and several people wanted to become supple leopards and bidded on the Active Recovery classes. Richard says thank you to CFSBK for its commitment to local organizations and for everyone’s support! 
  • Happy belated birthdays to Avi S. and CFSBK Cruise Director Mare L.!

Do You Need Help with Anything Re: Web/Online Software/Social Media?

CFSBKer Andy M. can help! He runs a boutique web strategy, design, and development company called Kindred Development. If you know anyone, small or large, looking for help with anything web, online software, social media, apps, etc., please keep Kindred Development in mind. If your company is looking for a new vendor or just wants to change things up, consider them as an option. Visit their website or email andy [at] kindreddevelopment.com for more information. 

2014 Subway Series!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2014 Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! All teams MUST register for each individual event in advance via EventBrite in order to participate. Each event will be capped at 50 total teams, so we strongly advise you to register early!

A number of CFSBKers are interested in forming teams for each event, so organize with each other by posting your interest in the comments section on each or all of the event pages below!!

Sunday, August 3rd, 9am: CrossFit Long Island City 
Sunday, August 10th, 9am: CrossFit Queens
Sunday, August 17th, 9am: CrossFit Virtuosity
Sunday, August 24th, 9am: CrossFit South Brooklyn

Throwback Thursday

Five years ago yesterday, this blog posted a link to a video of Coach Jeremy finishing the third WOD of the Northeast Regional Qualifier. In the beginning, he bites off his callus… NBD. This year’s Northeast Regionals begin on May 30, and a herd of CFSBKers are attending—and Coach David also happens to be the Competition Director! Keep us posted on your adventures!

_______________
Ask Greg: Jumping in the Snatch Catalyst Athletics
Grinding Through Mobility with Dr. Kelly Starrett The Box Magazine
Our Brain, The Trickster NPR

Comments

  3. 6am with gang, Lady Fox, and McD.

    I was not expecting 12.4 again but managed to pull one more rep than my previous time. Got 247 rx. Finished the wall balls at 7:02 by doing 12 reps roughly every 30 seconds; if i had any time before the 30 second mark I took a break. The pacing helps me from trying to do sets of 20 in the beginning and then burning out. Did 30,20,20,20 on the DU's, and then 3,2,1,1 on the MU's.

  4. First day of Olympic Lifting Program. Great group of talented CFSBK athletes to share the platforms with for the next 8 weeks. Frank is fantastic – going to learn a ton from him. Only concern is that it was sometimes hard to hear him because of the other stuff going on around us.
    Spent most of the session establishing proper position and movement patterns for the snatch – power position, bottom position, transition from knee to power position, balancing on mid foot, etc. Did some power snatches at light weight (65# for me) to practice jumping the bar up from power position. Finished with footwork drills for jerk and a brief run through of some mobility drills to work on during off day. @dave p – thanks from sharing your notes with us. One more drill that I remember is to descend with the bar from the power position to below the knee as far as you can without losing the arch in your back. When the back starts to go move (up?) one inch and reestablish proper back position. Then stand up and do it again.
    “Destroy so that we may rebuild” will be the likely theme for the next few week. It is amazing how tiring just working with the PVC can be. Also amazing how one loses the ability to count when trying to learn these lifts. Looking forward to practicing at open gym on Friday and next class on Monday.

  5. 6am with Jess and McDowell. I hit 143 reps with a 16# ball to 10'. I thought I'd at least finish the wall balls, but my lower back fatigued pretty quickly. Some of that was probably left over from yesterday's workout (BTW, thanks Fox and Joel w. very much for the helpful and encouraging feedback). Mostly, though, I think I just need to sharpen up my wall ball form. I know I'm losing all sorts of energy by not staying tight and straight enough on these. Something to work on going forward…

  6. Enjoying some time off at home so slept in and joined the 8am with Fox.

    237 reps. Broke up the WB in sets of 10 as suggested by Fox. Worked pretty well although those sets started to fall apart after about 90 reps. DU started pretty well but it was hard to keep them going after being so tired. Felt pretty good about the finish although it would have been nice to get those last 3 DUs!

  7. First time doing this one. Got a little further than I thought I would today – 249 reps.

    Did the WB 20-15-15 and then 10s the rest of the way through. I'm almost positive I miscounted now and did 160 total – oops. Finished around 7:40 feeling pretty good. DUs were rough because my legs were pretty fried. They went something like 30 – 20 – 20 – 20. MUs were 3-3-2-1 plus one failed attempt at the end.

  8. 6am. 240 reps Rx. Did the wall-balls as 6 sets of 15, followed by 4 sets of 10, then 8, 6, 6. Finished those at about 7:45 feeling pretty good (30 sec faster than my last go at this workout). Did the DUs as 30-30-30 and finished at the 10:10 mark (49 sec faster than last time). Took my time and chalked my hands. Grabbed the rings. Kip. Fail. No problem, plenty of time. Try again. Rings, kip, fail. Still about 40 seconds left. Deep breaths. Grab rings. Big kip. Fail. 10 seconds left. Panic. Grab rings. Kip. Not even close. I've done this workout 3 times now and have ended each time with a score or 240. During 12.4 I didn't have MUs. During 13.3 I had been doing MUs for about 2 months and they were iffy. Today I was sure I would get a least one. Quite irritated with myself right now.

  12. 4:30 class with Dub Hubb
    243 reps Rx'd

    Pretty happy about that as this WOD has dogged me for a few years. Sets of 10 every 30 sec until 90 (thanks, Mike A!) then took a round off before picking that scheme back up for a few more. Finished the last 20 in sets of 5 with short rest. Opened the doubles with a nice big 40 then catch as catch can. 2×2 on the muscle ups. Prob would have had another 2 but was sharing rings and my partner got to them as well.

    Then the SBK Calaveras slayed our opponent in softball 15-3. Great day. Happy to be resting tomorrow.

  15. 8:30 pm with Coach MeLo. 154 reps total (14# / 9' WBs with 4 actual double unders and a few failed attempts).

  16. Heyy CFSBK!

    This is my first time posting! … 241 reps today! Got through 1 MU and had time to attempt four… finished wall balls around 7:15 and DU's around 8:40.

    Does anyone know how I go about signing up for the Subway series?

    Thanks!

  17. Catherine…holy WOW on your muscle-up! Awesome to watch from my comfy spot on the platform.

    Squat 160x5x3, bench 100x5x3, then 3×5 strict chins (whoo, I can still do 5 in a row!) followed by a set of 10 with the blue band. Then handstand practice with Charlie and Serene.

    I f'ing love my strength cycle ladies. Sad I'm going to have to get my barbell on without you for the next 5 days — headed to Chicago for a medical conference.

  18. OMG Catherine that must have been you I saw kicking ass from the platform this evening! You are awesome!!

    Strength Cycle Week 1 Day 2

    Squat
    45 x 6
    95 x 5
    135 x 4
    165 x 3
    180 x 5 x 3

    Still feeling heavier than it should but I blame it on shitty Murph recovery etc.

    Bench Press
    45 x 5
    65 x 4
    75 x 3
    90 x 5 x 3

    This felt pretty ok.

    My chin-ups have kind of disappeared but I managed a few.
    Unassisted- 5, 3
    Red band- 5 x 3
    Unassisted- 2

    Cash out dinner with my ladies Stella and Serene at Mirko's restaurant Ideya. This may be the start of a beautiful new habit. Yum.

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