Sun’s out, guns out: Nan getting low on her air squats
News and Notes
- CSA Update: Village Fishmonger is on vacation this week, so the July fish delivery will be Wednesday, July 9. Meat, eggs and vegetables will arrive as scheduled tomorrow. Email Michele with questions: mignyc [at] gmail.com.
- Happy birthday, Eric E., Landis K., and Rachel S.!
PurePharma is Hiring!
Know and love PurePharma’s fish oil, Vitamin D, and Cal/Mag supplements? Well, they’re hiring! PurePharma is looking to hire talented, full-time Territory Managers in New York. The ideal candidate loves CrossFit and has a passion for health and wellness. Sales experience is a bonus. PurePharma is a fast-growing Danish nutraceutical company headquartered in Denmark. Their ambition is to provide the purest and highest quality health supplements available in the market. Their products are naturally produced, scientifically proven, and are designed to improve health and athletic performance.
To learn more and apply for this position, please send a cover letter and resume along with a 30-60 second video clip (why you’re the best candidate) to: Kerri [at] purepharma.com
CFSBK Classifieds
You may have noticed a neat new tab in the bottom left-hand column under Member Resources called CFSBK Classifieds. It’s exactly what it sounds like: a specific forum for all CFSBKers to connect with each other on the level of services, housing, employment opportunities, items for sale or giveaway, lessons and classes, programs, etc.
The Classifieds idea is a result of our desire to find a better way to localize all the resources within our community. Typically people write about these things in the comments section of each day’s post, but if someone doesn’t see the post that day, they won’t necessarily hear about it. Feel free to continue posting in the comments, especially in the interest of drawing people over to the Classifieds tab, where your information will be visible for much longer. It will also be a great way for us to learn more about what you’re up to beyond your time at 597 Degraw Street!
Head over there to play around and post (responsibly) to your heart’s content! If you have any questions, please email Kate at katharine [at] crossfitsouthbrooklyn.com.
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Retirement Home or Workout Park? Ross Training
Secrets of the Creative Brain The Atlantic
Vasiliy Polovnikov Snatch 190 kg (419 lbs) at 105 kg bodyweight Catalyst Athletics
All Hail the Pink Helmet Posse The Hairpin
Wednesday's Programming
Clean and Jerk
Fitness: Halting Clean Deadlift + Clean + Jerk
Focus on having your weight over your mid foot at the mid hang position. If you have a hard time organizing the pull off the floor, perform the clean from the mid hang, after the clean halting deadlift.
Performance: Hang (knee) Clean and Jerk (1+1) 1-1-1, then 80% x 1 x 3
Work up to a heavy single on today's complex of a clean from the hang plus a jerk. Then back off to 80% for three singles.
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Front Squat
Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's weight.
Performance: 77.5% x 6 x 5
Rest less than two minutes between sets.
The pink helmet posse made my morning!! So darn cute.
Olympic Lifting class yesterday. Worked up to 100 on snatch before backing off to practice some technique. If you see me, remind me to STAY OVER THE BAR LONGER!
Have to root for the USA today but am torn because Eden Hazard is my favorite player and its hard to oppose a country that has produced Van Eyck, Membling, Duvel, Leffe, Stella, Jean-Claude van Damme and chocolate.
6am w/ Jess & McDowell
Press was rough. I went up five pounds from last week and feel like I should stay here for a while. Because of my shoulder mobility I'm in an overextended position at the top. So now my back is a bit sore, not from 50 deadlifts, but from the press.
WOD, with Pavel & Dan, who rocked out the reps and I have to say, pushed me up a notch. I would have opted for a 14 lb wall ball and lower deadlift but managed, albeit a bit slower. And it felt good to finish at a higher weight than I would have normally chosen.
Off-topic Question for the coaches (or anyone else): a friend of mine asked me about arm curls – I assume he meant biceps. I noticed that I've never seen them in a crossfit program, which I told him. Mostly it's total body movements and barbell exercises. But is there any benefit, or proper way, to do a curl? For example, starting at your sides and rotating on the way up, or starting with the palm facing outwards? Or is this just a non-crossfit thing?
Thanks in advance,
Richard G.
Monday 7pm SC
Squat
135×5
225×4
275×2
300×1
310x5x3
Still adding weight in squats. Moving much faster than last cycle even on higher weights. Its all about confidence.
Bench
135×5
185×3
232.5x5x3
Struggling on the last rep of every set but still getting the barbell up. Do not think that I ever been lifting this much weight for more than one rep. Have a PR of 260 but that was 18 years ago.
Chins
20x5x3
I posted in the new classified — x-large Expedit bookcase/room divider and midcentury dresser in dark walnut. Both free to a good home!
great job pablo
Thanks @uzef. It would be nice to share the upcoming three plate moment on a platform with you.
I am looking to pass on my Hail to the Queen registration (scaled division). Any takers? Please email me at serenejoy(at)gmail if you're interested.
@Richard G- You sort of answered your own question there- curls are generally not a big part of Crossfit program because they fail to satisfy many of the things we look for in movement:
1. Multi-Joint- in a curl there is only flexion/extension at the elbow
2. Potent- Dovetails off of multi-joint, but due to the limited body involvement, the gain of a curl doesn't extend much past the bicep- no CNS, hormonal, or other types of benefit
3. Natural- Curls are a somewhat contrived exercise with no "real world" analog
THAT SAID- for someone with specific goals or needs, it can be useful. We often add them into programs for people trying to develop pullups, as stronger biceps can help. Like anything, its a question of time and prioritization.
Added caveat- beach season, suns out guns out, etc.
@management: Any thoughts of putting the US vs. Belgium game up on the old CFSBK jumbotron? I'd love it if you did!
@Artis
We tried to put the US-Ghana game up, but the WatchESPN app on the iPad doesn't work right with the big screen. If someone has a more creative solution to either stream the game from an alternate source or maybe route it differently (???!?) maybe it could work.
Uzef,
email me at robis AT robis DOT org
That's org not com
RE: dropping 2-3 pounds the week of the meet.
@Abbott-thx for the quick response. I am both a luddite and test at a low IQ, so I'm of no help on the tech end. but thx again! see y'all at the gym!
@Richard G- this is really the most helpful video I have seen about the bicep curl:
http://www.youtube.com/watch?v=GzxRhtZLItY
Make-Up Post: Monday 12pm group class
performance WU 1 (3 rds: 4 tempo bar dips, 4e pistols — 8 is too mannnnyyyyyy!!!! –, and 12 tempo v-ups)
press: 33×5, 53×3, 60×2, 65x5x3. ooph. this was 5# up from last week, and it was tough. lots of focus on squeezing everything, brace, vertical bar bath.
WOD: RX'ed with Jaclyn and Courtney in 20:35. super fun!
wall balls: sets of 10. felt speedy and better than usual. upright squat.
DL: sets of 5. hook grip.
burpees: sets of 5. quick and fun, though I do sometimes leave my ass behind me and don't extend fully at the hips at the top.
accessory work: lax ball mash tricep and feet. also… softball!! lots of running!
Oly Class today:
Snatch: 53×3, 63×2, 73, 83, 93, 103F, 103F, 103F. well, shit. hit 103 on Saturday, so maybe just too much too soon? at first was ripping it off the floor, then was just jumping from my knee instead of getting it to my hip. work patience in 2nd pull on Thu.
C&J: complex of 2 dead hang cleans (shrug+drop) + clean + jerk
tough to just get down without any jump from the legs!
63, 63, 73, 73, 73, 73
Mobility: orb mash into lats, posterior shoulder, pecs. pvc mash tricep.
10am class today, did yesterdays work
Press – 65lbs for 5×3. This was up 2lbs from last week. Failed the last rep on the last set. It was so close but I couldn't get it up. I will do 65 again next week.
WOD – partnered with Doug and I am cannot recall the other guys name! We just finished before the 25 minute marker. It was Doug's first group class and he did awesome!
WB – sets of 10 at 14/9
DL – sets of 5. I did 135lbs
Burpees – we started with sets of 10 and after the first 100 went to sets of 5.
Fun WOD! Love the built in rest.
Noah – Try streaming it from the laptop off the ESPN site.
Make up from the Office yesterday:
Press
45×5 75×5 95×5 115×5 130x5x5
Pendlay Row
95×5 135×5 155x5x5
Russian Twist
35#x20x3
Weightlifting Class this morning:
Snatch
40×3 50×2 60×1 70×1 77xM,1 82xM 70×1,M,1,1
Leaving a lot of reps out in front today. Time to back it off a bit and get that second pull cleaned up.
Hang clean, clean, 2 jerk
40 50 60 70×1,1,1,1,1
Front squat w/ 3sec pause (unbelted)
70×3 90×3 110x3x5
Just wanted to get these squats done today so I could take a much needed rest day tomorrow, all this heavy squatting between olympic days has lit up my legs and back.
Univision has an open stream and better announcers.
6am with Jess and McDowell.
C&J felt good today. I'm getting more confident at this movement. Worked up to 165.
FSQ – not so much. Hit all reps @ 185 last week so made the jump to 195, which was just too much. Failed on my 5th rep, so dropped it down to 185. Made it through 5 then failed at my last rep in set 3. Fox suggested I go up slowly now so I'll drop it back to 190 when I'm back in town week after next.
Off to NC so I'll be checking out a few of the local boxes in the Boone area. Thinking of CrossFit Postal, CrossFit Boone, and CrossFit ACF. I've been to CrossFit 828 which was great but they have now moved to Asheville. (Can't remember who said they were visiting Asheville this week but check out CF 828!)
Pretty crushing day.
Clean+Mid hang clean+High hang clean+ Jerk, 70%x2, 75%x2
246(1+1+1+1)x2
264(1+1+1+1)x2
Snatch DLs, 100%x7x2, 100%x5x3
290
Front squats
242×6
264×6
286×5
300x3x2
Back on the platform with my favorite broads!
Squats 155x10x3. Not bad.
Bench 125×4,3,2 (failed 5th attempt on 1st set; did a triple for 2nd set; failed 3rd attempt on 3rd set). I knew the day had to finally come when I was going to fail a lift, but I didn't expect to fail quite this hard 😛 Then again, this part of the evening was when the jet lag really started to hit me hard — enough to make me dizzy. (And also enough to make me f*ck up the loading of Ruth's bar…SO SORRY!)
Chins 7,5,6. Didn't take enough rest before second set. I'm not surprised I didn't hit 7-7-7 like I did the last time we did chins. I attribute this to a combination of jet lag and croissants. 😛
Bench (5/3/1 3 week)
165×3
190×3
215×6
Snatch Work (around my messed up L hammie and R knee)
High Hang > Knee > High Hang > Knee Power Snatch
Worked a bunch of reps at 135# focusing on getting my shoulders behind the bar at the apex of the pull. Had a few really good ones in there.