“DT“
5 Rounds for Time:
12 Deadlift 155/105
9 Hang Power Clean
6 Jerks
Post time and Rx to comments.
SBK goes west and hits San Francisco CrossFit
News and Notes
- CSA Pickup Today, PLUS Eggs for Sale: Vegetable, flower and egg CSA pickup is today, 6-8:30pm. Look for Asta with the clipboard to pick up your goodies. Also, Herondale eggs for sale by the dozen for $6; please bring small bills.
- Want to become a real ninja and do a standing back flip? Sign up here for Ken’s back flip class THIS Saturday from 2-3:30pm.
- Love softball? CFSBK’s softball team, the Calaveras, need at least 1 woman and 1-2 guys for their game on Monday (7/28) at 6pm, at the Red Hook ball fields. Pitching softball experience a huge plus! Email Dan H. if you’re interested, dhalioua [at] gmail.com.
Veg CSA Members: Grill Party at Coach Whitney’s on Saturday! Bonus: Dogs!
Register for Strength Cycle and Get Hella Strong
We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.
We are offering four 7-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.
Upcoming cycle times and dates:
A cycle: Mon/Wed at 7PM and Fri at 6PM | Mon July 28th – Fri Sept 12th
B cycle: Tues/Thurs at 7PM and Sun at 10AM | Tues July 29th – Sun Sep 14th
C cycle: Mon/Wed at 6:30AM | Mon July 28th – Wed Sep 10th
Cont Ed/D Cycle: Mon/Wed at 6PM | Mon July 28th – Wed Sep 10th
Each cycle will culminate in a CrossFit Total on Sunday, September 14th.
Class Sizes
Space is limited to 4-8 participants
Class Length
90 minutes
Cost
3x Per Week Cycles:
$260 paid upon registration and then another $260 at the halfway point
2xW Cycles:
$175 paid upon registration and then another $175 at the halfway point
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement. ICYMI, we also interviewed Coach Jeremy a few months ago about his background and Strength Cycle. Check it out!
_________________
The Real Planet of the Apes Motherboard
How Your Recovery Relates Directly to Your Performance Breaking Muscle
For These Vegans, Masculinity Means Protecting The Planet NPR
I picked up some eggs three weeks ago. Are they still good? thanks
Y'all, I cannot recommend strength cycle enough.
If you are a novice lifter, you will be shocked at how much Jeremy will get you to lift in just a couple of months.
If you feel like you're already close to having maxed out your potential…try it anyway. I thought I had, and Jeremy somehow got me to add THIRTY-FIVE POUNDS to my squat.
Plus, your platform-mates will become your drinking buddies and your therapists.
I'm thisclose to signing up for morning cycle so I can do this again, even though that means getting up at the crack of ass twice a week.
And to add on to what Stella said, yes, you will make new friends, smile each time someone does a burpee across the platform, eat ice cream to your heart's content, share weightlifting pains and gains, and ultimately get stronger.
Repost from Monday about Strength Cycle:
"This was an extraordinarily special Strength Cycle. The group dynamic was really strong even within the different cycles. It was challenging, but I think I speak for all Strength Cyclers when I say that Jeremy took our workout to the next level. I have a better awareness of how my body is moving. I always felt it was safe workout with attention to form and that I was maximizing my training potential. Thanks Coach Jeremy and everyone who came yesterday to cheer us on!"
Ha, Michelle! I totally should have added that, especially at night when the gym is sweltering, it's so much fun to be shooting the sh*t while other people are doing burpees in front of you. 😉
6am. DT Rx in 10:58. A 2:30min PR. Forearms are fried something fierce. Good vibe in the gym again this morning.
@Luca. Eggs are still good.
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I have 2 tickets ($20 each) to the Ice Cream Takedown at the Bell House this Sunday at 2 p.m. that I unfortunately can't go to. Email me if interested. jmele72 at hotmail.com.
6am with McTuro. DT @ 95 lbs. I thought that might be a little light. I thought wrong. Finished in 13:00 even. My forearms and the skin on the inside of my thumbs are in rough shape. I agree that there was some very good vibes in the gym this morning – can't see what's on tap for tomorrow.
6am DT @ 115 pounds, 11:30. Elliot's post yesterday inspired me to try for 135, and the reality before me in heat A inspired me to think again! Respek to Peter for doing Rx. Thanks to Matt for the good energy. Agreed, good, focused, useful vibe.
Hi everyone, I posted this in the Classifieds too:
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Here they are on Amazon
Works great. Also comes with remote. It will need new connecting L/R stereo wires (that can be picked up at any electronics store).
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…my last sentence above should have been "can't WAIT to see what's on tap for tomorrow." Obviously, my forearms and thumbs aren't the only things in rough shape.
8am with Arturo
Came in thinking there was no way I'd even match my old PR, which was 11:50 or so and somehow managed to get 10:50. So pretty excited about/surprised by that.
Also – Reebok's Online Outlet store is having a 50% off sale, which seems to include everything on the site
http://shop.reebok.com/us/us/outlet/_/N-dx
code is iSHOP
Thanks for posting Dan. I just used the promo code for some new nanos!
Finally got some free time on my hands so this post is dedicated to Angie and DT:
Angie: 21:55 scaled
75 RR
50 PU
100 situps
100 air squats
–>really tried to keep the first two movements slow and strict. Pushups still need some work, glad I kept the volume lower. A little sore in the anterior shoulder after this one! May have to cut back to around 40 reps max next time pushups show up in a WOD to see if thats more tolerable. It's gonna take a loooong while to get back to normal with these..
DT: 8:45 with 60#
–>went with Arturo's advice, went in thinking i was going to do 65 and dropped to 60 just to be on the safe side. I wanted to feel comfortable with the overhead weight, which I did! Surprisingly, the push jerks felt more organized than my hang cleans. Needless to say…my. grip. was. shot.
DIY Cashout: open a jar of of artichoke hearts for time
my hands were so fried after the workout i think i just pulled an oblique at the dinner table. lol! crush week casualties…
I listened to Gina, Aileen, and Lisa's game plan for DT today while I talked about maybe doing ballet, yoga, or archery as a new physical outlet. It's been 4 months and 3 weeks since I've done crossfit and tonight was the first time I got the urge to do it again.
DT 73# 14:26. I felt really sick immediately afterwards. Last night I was sitting on a bench eating donuts recovering between sets. Change is good.
Serious steamfest today at the gym. Good job to all those who suffered through DT.
Snatch, work up to 84%, then drop down for another wave up to it.
(220, 231, 242)x2
Clean+Front Squat+Jerk, 70%x4
264(1+1+1)x4
Snatch DLs
308×3
330x3x4
**One day I am going to snatch 330**
HBBS
308×3
330x3x3
6:30 RO and McD
DT – 135 – 11:22
Was really happy with my grip throughout, I think the tip on the switch grip ultimately saved me. Having done it now I'm pretty confident I had 145 in me, but know for a fact 155 would've been a train wreck…definitely have something to work towards. I can already hear Day 3 knocking.
Came in to watch Crystal's triumphant return to metcons and maybe squat in the corner.
HBBS
95×5 135×5 185×5 225×4 275×3 295×3,2
Still having trouble hitting those heavy doubles and triples from a few weeks back. Time to give up and start a new squat cycle maybe.
Was inspired by all the DT to do something less "traditional weightlifting" after:
3 hang power cleans > 3 split jerks
Every 2 minutes for 20 minutes increasing weight
135 140 145 150 155 160 165 170 175 180
It was fun but it beat me down.
Yeaaaaaahhhh, so I totally talked myself (and got peer-pressured) into signing up for the last slot in morning strength cycle for the next go-round. It's gonna be me and Underwood and I'm not sure who else.
Came in tonight with some of the other SC-ers to test my bench press. 140/145F/142.5 (PR). Frustrating — I had expected to add more to my bench than that, though Jeremy did remind me that we just did a max effort day a couple of days ago and "if you get a PR when you don't have your best stuff, that's still pretty good."
Next cycle will be for CRUSHING my upper-body 1RMs, dammit!
Thanks @Dan L! Just picked up some new shoes and a pair of shorts for a song. DO, it looks like the iSHOP code works through Dan's link but not from the affiliate link on your home page. Sorry!
Oly class was kind of "meh" for me on Monday, my shoulder is getting better but I can't snatch yet. Worked up to 175# on the clean and failed at 195#. BUT! Tonight! 20# clean PR @ 215. 205 went great so I went for 215. It was a little squirrelly but definitely made it up, hoping Frank puts the video on instragram so I can watch it.
Also tonight, it took like 10 tries for my jerk to start sorting itself out. Didn't get above 105, but eventually I did start hitting those solidly. Little steps in the right direction.
What a nice article about veganism and masculine vegan men, thanks for posting! 😀