Fitness: 3 x 5 Linear Progression
Add 2 to 5 lbs to last week.
Performance: 82.5% x 4 x 4, then 80% x 4 x 4
Rest two minutes between sets.
Post loads to comments.
e5/6
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Partner WOD
AMRAP 21 Minutes (one partner working at a time):
3 Strict Press 115/75
6 Push Press 115/75
3 Strict Pull Ups
6 Kipping Pull Ups
200m Sprint
Post Rx and time to comments.
McD and David installed a Big Ass Fan to keep you cool this summer
News and Notes
- BREAKING NEWS: Not really, but there is a cool new post over on Coach David’s blog Inside the Affiliate called “This is What You Need to Know About Choosing the Right CrossFit Gym.” Since you’re hopefully already happily training at an affiliate (CFSBK!), we’d love if you sent the article to friends and family considering starting CrossFit in a different region.
- Another two weeks, another new batch of Lost and Found itemz. Collect your stuff by July 15, or we’re giving it away.
CFSBK Classifieds
Have you checked out CFSBK Classifieds yet? No, there isn’t a Missed Connections thread, but there’s all sorts of other neat stuff. This new forum will allow CFSBKers to connect with each other on the level of services, housing, employment opportunities, items for sale or giveaway, lessons and classes, programs, etc. It’s a result of our desire to find a better way to localize all the resources within our community. Head over there to play around and post (responsibly) to your heart’s content!
Travel Gym Recommendations
We also wanted to find a way to save all the recommendations we make to each other about other gyms while people are traveling, hence the new tab Travel Gym Recommendations (it’s also in the left-hand column under Member Resources). This will be a great place to keep everyone’s notes about their experiences at other affiliates, both good and bad. The United States West thread is currently in the lead with the most entries, but we know you guys regularly gallivant to the far corners of our globe and CrossFit, so fill up those other regions!
If you have any questions about either of these new additions, please email Kate at katharine [at] crossfitsouthbrooklyn.com.
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The Secret of Effective Motivation New York Times
Burpee Equivalents: Junk Food in Terms of Your Favorite Exercise Spartan Blog
Beyond Training: Mastering Endurance, Health, and Life w/ Ben Greenfield Barbell Shrugged
This Aerobic Video Wins Everything
6am at CrossFit Postal in Boone, NC.
LBBSQ 245x3x3
WOD:
100 DU
then 21-18-15-12-9
shoulder to overhead (Rx 135, I scaled to 115)
100 DU
finished in 17:36
6am. Press: 155x4x4, 150x4x4. Found this rep scheme a lot easier than last week. Partnered with Nate for the metcon. I finished 6 rounds even and Nate finished 6 and change. Nice little burner.
Away from CFSBK this weekend, but got in some of the workouts. Yesterday: power clean + push jerk + split jerk: 185x(1+1+1)x5. Wall-ball, box-jump (up and over), toes to bar: 5 rounds even. Saturday: high hang snatch @ 145#. Skipped the squats in favor of an hour of tennis.
The burpee equivalent numbers seem very suspect: one slice of cheesecake cannot be the equivalent of 698 burpees, even the weak spartan-race standard burpees.
6:30am Strength Cycle A
LBBS:
45 x 5, 75 x 5, 95 x 5, 115 x 2, 125 5 x 3
Wow I know I'm repeating myself, but these were HEAVY. My legs actually started shaking while I was lifting. Kept breathing under control which helped minimize the dizziness from previous weeks. Wednesday will be as heavy as it gets until the total though.
Press:
45 x 5, 55 5 x 2 + 3
Failed last two, just didn't have it in my to push through after the heavy squats.
Deadlift:
95 x 5, 135 x 2, 165 x 5
Ugh heavy + tired from squats + hungry & thirsty & hot. But somehow managed to do them. 'Cause their my favorite, still.
*Correction: they're not their
6am with McNick.
Fitness: 125x5x2, 125×3. I failed the last two reps on the third set. Shoulders were still tight from OG last night and summer travel/weekends have caused me to be lax with the press this cycle.
Partnered with Scott on the WOD @ 95#. 5 rounds + 1 rep. All press work and pull-ups unbroken. A little burner but kept it slow and steady.
I agree with Peter, the burpee calculator looks very suspect. Someone at Spartan Race has way too much free time and access to a 7th grade physics book.
Last night OG:
Power cleans @ 155#. Noah gave me some good pointers on tightening up my split jerk. Also, need to work on the early arm pull. Same problem with the snatch as well. 5 rounds + 15 shots on the WOD.
SC W7 D1
Squats:
WU: 45×5, 135×5, 185×2, 225×1
WW: 240x5x3, this is the same number from last wednesday where I failed the last rep, but this time around I had no problem.
Press:
WU: 45×5, 95×5
WW: 110x5x3, these moved slow, but they were solid, my previous 1RM was 105, seems ages ago.
DL:
WU: 135×5, 185×3, 225×3, 265×1
WW:290×5, a bit of a struggle but all legit, I concentrated hard on keeping my shoulders back and not let the weight pull them down.
My left lower triceps area has been killing me since middle of last week, and I finally figured out that it has to do with outward rotation like when I grab the bar on a squat. The deadlifts actually made it feel better, the pulling helped. I will keep mashing and icing it, I would hate it if it effects my total in less than TWO WEEKS.
Slow day at work and cant wait for tonight Strength Class. So instead of working I will contribute to last week bicep curl discussion with this excellent video that a colleague at work showed me.
https://www.youtube.com/watch?v=JHiKDa4ip_Q
6:30 am Strength Cycle
Squat — 112.5# x 5 x 3
Pretty psyched about numbers continuing to go up. Each week is a PR.
Press — 57.5# x 5 x 3
Started taking a breath at the top of the lift vs. bottom and knocking these out more easily. The momentum helps. Shoulder felt fine:)
Deadlift — 185# x 2
My phone autocorrect just suggested "dread lift". Pretty appropriate for today. I was scared of these. Could only hit two without it "getting really ugly" according to Jeremy.
Heading to Denver to visit my sister and going to hit a gym out there to make my numbers for the week.
10am class
Press
145x4x4
140x4x4
These were a grind.
WOD Rx'd with Bob S
We each got 5 rounds, plus I got the 9 reps on the bar starting a 6th. The barbell felt light but I felt heavy when I went out to run.
One does not simply measure an IPA in burpees.
6am with NickDowell. Just got back from 2 weeks in Ecuador and was paying the price for it this morning. Press – 63# x 3×5. I didn't want to get too aggressive, but these moved well and I'll add weight next week.
Partnered with Mike on the WOD, and I scaled the weight to 63# for the presses and ring rows instead of pull-ups. We finished just shy of 5 rounds each. The sprints were awful and I was feeling the extra 5lbs of dessert weight I gained. Hoping this week gets easier as it goes on.
Ecuador! Where did you go, Linda?
Dropped in on a noon class today, as I'm working from home
Press: 110 x 5 x 3
LP cruising along. Fox pointed out that my elbows were flaring a bit. I tried to reign that in and these went pretty well, although definitely heavy. Looking forward to giving it my all next week @ 115 x 5 x 3.
Wod: Running turns out to be a nasty way to finish a round. Jim and I got 11 rounds and some push presses, working with #95 on the bar. A gasser.
Hey All,
Ill post this on the job board, but also wanted to put it here. I started working at a small sports startup (based in Chelsea) a couple months ago.
I know CFSBk is the home of a lot of engineers and sports fans, so this might be an opportunity to combine your 2 passions.
Were looking for mobile developers.
here's the link: http://www.krossover.com/jobs/
If you have any questions or youre interested in applying, let me know so I can let the guys in charge of hiring know.
shawnsadjatumwadeeAT G mail
IOS MOBILE DEVELOPER
Want to work on awesome mobile apps at Krossover? Well then you’re in luck! Come join our small team of passionate and driven developers to tackle interesting technical challenges. We’re looking for developers in the NYC area to work in our office located in the heart of Manhattan and churn out amazing products.
You would be working closely with the rest of our product team collaborating, building, iterating, and shipping products to make our customers love us even more. You would get to work on our core Intelligence product along with our awesome game called sIQ.
The type of person we’re looking for:
Someone who has shipped one or more apps to the App Store
Strong object-oriented programming and design skills
Eye for good UI Design and attention to detail
Write elegant and readable code
Ability to collaborate with the design and back-end engineer teams
Who is Krossover? Krossover is a cutting edge company bringing stats and analytics to the world of sports. Think Moneyball meets Friday Night Lights. We build products, games and services for coaches, athletes and fans.
Click to apply
ANDROID MOBILE DEVELOPER
Want to lead the Android development at Krossover? Well then we have an opportunity for you! Krossover is looking to hire a phenomenal Android developer to bring our mobile products natively to Android screens. We’re looking for developers in the NYC area to work in our office located in the heart of Manhattan and churn out amazing products.
You would be working closely with the rest of our product team creating and architecting brand new Android apps from the ground up.
The type of person we’re looking for:
Have one or more apps in the Google Play store
Strong object-oriented programming and design skills
Deep knowledge of the Android SDK and platform
Expert-level knowledge of Java
Experience launching production-ready code is a must
Who is Krossover? Krossover is a cutting edge company bringing stats and analytics to the world of sports. Think Moneyball meets Friday Night Lights. We build products, games and services for coaches, athletes and fans.
Click to apply
@DO – a week in the Galapagos and the other week was a mix of the jungle, Quito, and Cotopaxi. It was a spectacular trip!
Coincidentally we tried that Ecuadorian super-leaf tea that was in one of the links from yesterday – wasn't all that bad.
I've tried the Ecuadorian super leaf as well, and it was awesome.
Covered in road rash after a cycling accident last night, far too sore for SC. Hopefully the scabs on my knee won't open up in the middle of a squat :/
@Scott, what a pleasant image, I hope that didn't happen either. Glad you're okay!
Make-up post from OG last night:
HBBS 135x6x5, with a weird freakout on the 4th set where I reracked after two reps. Focusing on taking a big breath and locking down my core, tightening between my shoulders, and driving up into the bar.
Deadlift 175x4x2. Got dizzy and it's hard, but I still feel ready to keep going up. Also going to try to deadlift twice a week as much as possible.
Three sets of band pull-aparts and one-arm rows with a 20# db to strengthen my back and shoulders.
Tonight's 6:30 class.
Press 70x4x4 68x4x3. All moved fine, just ran out of time.
WOD at 65# with Eli. I subbed ring rows. He got through six rounds, I got through five with the pressing.
Fun night. My shoulder is still a bit tweaky but getting better.
After my clean attempts last night and Noah's observation that it looked like I could get under and rack 15 or so more lbs but standing it up would be another story, I've been thinking about the difference bw my front and back squat numbers and the idea that my weakness could be more in my back somewhere and less in my legs.
So now I'm wondering if there's a typical % difference from HBBS to FSQ. My most recent best HBBS is 182# and FSQ is 142#. Does that seem like too much of a gap bw front and back squat?
6:30pm class. So nice to get in early.
Press w Kate R and Whit
65x5x3. 5# up again from last time and sets seemed to get better as I went.
Work-out with Whitney
53# presses. Maybe should have gone heavier?
5 rounds, and I'm pretty sure I ran out of pull ups on that last round so lucky for me I was partner B 😉
Power Clean+Clean@75%x4
264(1+1)x4
Push Press@80% 5×5
242×4, missed 5th…wasnt happening
231x5x4
3 Rds NFT
8 dips w/45# plate
4chinups+4 Pullups w/45#
Ab wheel 3×10
@Lauren: for what it's worth my front squat / hbbs ratio is 215/275, or .78, which is almost exactly the same as yours. Curious what other people have!
we missed you, scott. hope you're doing alright!
7pm SC
Squats
135×5
225×4
285×2
305×1
315x5x3
Bench
135×5
225×1
235x5x3
Chins 20 5,5,6
4 days of rest made the difference, arms are not okay but good enough to bench without any major pain. Squats still feeling solid, good speed and finding that bounce to get me up. Was a bit afraid of the weight on the first couple of reps but the second set felt great. Jeremy took me down to 235 on the bench after my battle at 237.5. I won that battle but it was not a nice one. This time it felt much more solid.
Scott I had a platform on my own. No Murat and now you. Man you need to be careful it is lonely out there.
Lauren, mine are much closer (HBBS 205, FSQ 190, so 93%). I have no idea what that means!