CrossFit South Brooklyn

Established 2007

WOD 6.4.14

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A: Turkish Get-Up 101

B: TGU/Swing Partner Couplet
With a partner, alternate the following work for 15 Minutes:
3 Turkish get-ups, right arm
30 Kettlebell Swings
3 Turkish get-ups, left arm

Go heavy on this. One person should always be working.

C: Chin-Up/Weighted Plank Couplet
With a partner, alternate the following work for 15 Minutes:
:45 Weighted Forearm Plank
6 Strict chest to bar Chin-Ups with a :02 hold at the top

Focus on a mature finish position on your chin-ups.

Foraging in Prospect Park with “Wildman” Steve Brill

Let your natural hunter-gatherer come forth and take your Paleo diet to the next level as we join naturalist Steve Brill for one of his foraging tours right in our backyard in search of seasonal edible and medicinal wild plants and mushrooms. The tour will be on Sunday, June 22, meeting at Grand Army Plaza at 11:45am. $20 suggested donation for the four-hour tour. RSVP to Mare by Friday, June 20 at mare [at] crossfitsouthbrooklyn.com if you’d like to join.

Have you ever wanted to learn to do a standing back flip? 

Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through various progressions leading up to doing standing back flips.

Buy-in: Power clean your body weight
Time: Saturday, June 7th, 2-3:30pm
Cost: $20 

The class is capped at 8 participants, so don’t think twice! Register Here! 

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Meat and Fish CSA Pickup Today

Pickup is 6-8:30pm! Be there or be square. (Note that the vegetable CSA will be next Wednesday, June 11.)

_________________
The American Dream Is Alive—and It’s Really, Really Tiny The Atlantic
Running Streak of 16,438 Days Will Set American Record Los Angeles Times
Do Things You Can Sustain James Clear
A Tattoo That Completes a New Breast New York Times 

Comments

  2. i think i may have left a pair of gold ray ban aviator sunglasses last night – perhaps in a changing room or bathroom. if anyone finds them, can you let me know? thanks! akalishman at gmail

  3. 8am class today, partnered with MeLo:

    Couplet A–got through 2 rounds.
    TGU-25# db, 32# barbell
    KBS-2pood
    then we did a couple single tgu's at 42 and 52.

    Couplet B:
    -3 rounds with 25# plate and strict chins.

    Now on to a Moto Ride!!!

  4. WNYC just did an interesting segment on lambs quarters, which is an edible weed that apparently grows everywhere in the city. Occasionally they turn up at the coop, and I'll buy them because I have a really good Rick Bayliss recipe for lambs quarter tacos, but ever since hearing the segment, I've been looking at plants that grow in the cracks of the sidewalk and thinking: "R U my dinner?" Guess it would be a good idea to get some foraging training before actually following through — so it's very cool we are offering this!

  6. 6am with McDowell and Arturo. Turkish getups are fun and challenge my limited ability to keep more than a couple thoughts in my head at once early in the morning. The weighted planks (with a 25 lb plate) were much easier this time than the last time I did them (4-5 months ago?). The chin ups, which I did with a green band, felt good, too. That has me downright ecstatic, since I have an elbow tendonitis issue that chin ups aggravate more than anything else. In fact, I've been totally unable to do them in the past, but I've been throwing everything I can at my elbow and it has improved dramatically. That plus overall strength improvements allowed me to do a whole bunch of chin ups without issue, when not long ago I thought that might just be a movement that was off the table for me.

  7. 6am yesterday with Lady Fox and McD.

    Partnered with Alan for the couplets. TGU @ 30# and KBS @ 28kg. We did either 3 or 4 rounds. I can't remember now 🙂

    Weighted plank – 35/45/45/45 + C2B chin-ups. Those last 2 rounds were tough.

  8. 6:30 am Strength Cycle, featuring "As Random As It Gets' playlist

    LBBS 95 5 x 1 & 100 5 x 2 (wasn't paying attention to that first one…)

    Bench Press 62.5 5 x 3

    Cleans 55 3 x 3

    Note to self: chocolate is not a good source of protein

    PS: Still not missing group class.

  10. Strength Cycle, W2 D2;

    Squats:
    45×5
    95×5
    135×4
    185×1
    195x5x3
    Starting to feel heavy, looking forward to some 200s

    Bench:
    45×5
    75×5
    95×5
    115x5x3
    These are pretty easy, so I'm concentrating on finding the perfect grip location and get that perfect bounce off my chest, it's not there yet, not by a long shot.

    Power Cleans:
    75×3
    95×3
    115x3x3
    I like cleans, and they are a good reminder of a good deadlift position. I would like to see if I can keep my form right once the weights get heavier.

    Anyone doing the JP Morgan corporate 5k tomorrow in central park?

  12. nice globo session at body reserve today (they have a 3 day trial and im doing a welfare strength cycle)

    Squat
    270x4x4
    bar had no center knurl, no inner rings, and the mirror in front of the rack was fucking AGRO. my squat OCD was on HIGH alert. still got dat depth tho.

    Bench
    135x5x5
    trying to go up to a B cup for the summer

    Romanian Deadlift
    205x3x3
    these are fun and also great for building up the lats and proper stranglin strength in the hands.

    also they had a vintage ivanko pl bar with about a thousand pounds on it in a corner literally caked with dust. i guess it was for display only.

  13. Looking for moving help!!

    Hallo! Jon S and I are moving to North Carolina on Saturday, and we need your help… on Friday. To pack a truck! We live in a 2nd floor walk-up building and just need help carrying all our stuff downstairs and loading it into the truck, because I am perpetually injured. Huzzah!

    We can offer cold, hard cash (probably like $50) and/or a $250 gift card to the David Burke eating establishment of your choice (a parting gift from my work that I will not have a chance to use). Cash would be a lesser amount, but more fungible.

    We'd like to be packing up the truck by 3pm on Friday, so if you have flexible work hours and want to move some heavy things a short distance, get in touch!!

    melon <dot> wedick @ gmail <dot> com

  14. Strength Cycle Week 2 Day 1

    Squat
    45 x 10
    95 x 5
    135 x 4
    165 x 2
    190 x 5 x 3

    Bench Press
    45 x 5
    65 x 4
    80 x 3
    92.5 x 5 x 3

    Deadlift
    135 x 5
    165 x 4
    180 x 3
    215 x 2
    230 x 5 x 3

    Feeling good!

  17. Question. I have heard from MANY people you shouldn't eat vegetables planted directly in Bk soil, especially in this area, and because of the arsenic from the farms that used to exist where Prospect Park now is. This is why, for example, we use raised beds in the PS/MS 282 garden. Wouldn't wild veggies in Prospect Park be similarly contaminated? Could be wrong — just asking. See http://nypost.com/2014/05/04/high-toxic-levels-found-in-samples-taken-from-brooklyn-gardens/ too

  19. speaking of famous people working out, have you guys seen that DIDDY does crossfit now (at brick LA)? his instagram has a couple of videos of him doing burpees, db snatches etc.

  22. argh i'm getting so discouraged at strength class!!! maybe it was a dumb idea to jump into that after five months off but im not able to squat at ALL without getting a sharp pain in both quads and it feels like i'm making zero progress and ruining a great opportunity.

    frustrated.

  23. 8:30 pm w. Coach MeLo

    Partner work with Frank. 3 rds of TGU/Swings w. 1) 20# DB / 24kg KB, 2) 25# DB / 24kg KB, and 3) 25# DB / 28kg KB.

    3 rds of weighted forearm planks with 1) 25, 2) 35, and 3) 35# plate and all 3 rounds of strict chin ups unassisted.

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