CrossFit South Brooklyn

Established 2007

“Nancy”

Posted on

“Nancy”

5 Rounds for time:
400m Run
15 Overhead Squat 95/65

Post rounds and Rx to comments.

Schedule Changes

Please make note of the following schedule changes:

Saturday 7/26 (TODAY): Active Recovery is canceled
Sunday 7/27: Active Recovery and the Teaser class are canceled
Saturday 8/2: Active Recovery is canceled

Yoga for Athletes is on today at 10am, and there are still some spaces in Ken’s back flip class from 2-3:30pm! Register here.

2014 CrossFit Games

The CrossFit Games are a grueling test for the world’s toughest athletes and a thrilling experience for spectators! Follow along on the Games’ Facebook page. Here are some highlights from yesterday…

  • Neal Maddox’s time of 0:30.33 was the fastest in Sprint Sled 1, and so was his 1:09.89 in Sprint Sled 2.
  • Ayo Anise of CrossFit Invictus deadlifted 445 lb. and Sam Dancer of CrossFit Conjugate Black deadlifted 655 lb.—the heaviest women’s and men’s lifts in the Deadlift event.
  • Noah Ohlsen is in first place overall as of yesterday afternoon. The 23-year-old rookie finished sixth in Triple 3.
  • Kara Webb and Camille Leblanc-Bazinet occupy the top of the Leaderboard with Anna Tunnicliffe rounding out the top three after Triple 3, as of yesterday afternoon.

Catch even more action tonight on ESPN from 5-7pm PT and Sunday on ESPN2 from 5-6pm PT.

Could Your Dog Use Some Lessons in Obeying You?

Cesar Millan hasn’t got anything on Anthony Newman of Calm Energy Dog Training. Newman was New York magazine’s pick for Best Dog Trainer of 2013, and he’s visiting CFSBK next Saturda to train your beloved pooch!

When: Saturday, August 2, 2014, at 2:15pm
What: a 90-minute workshop will meet at CFSBK and include obedience exercises in real-world situations, techniques for calm city walking (including a packwalk down to the local dog park), and followed by a Q&A
Where: your favorite gym
Cost: Specially-discounted cost for SBK: $55 per person/dog

This event is open to CFSBK members and their friends and dogs of all sizes, provided they are basically social and non-aggressive. Email Mare at mare [at] crossfitsouthbrooklyn.com to sign-up, and include any specific topics you would like to see covered.  

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Why NYC Men Are Falling (Rock) Hard for the Paleo Diet New York Observer
The Paleo Problem: Examining the pros and cons of the Paleo Diet PrecisionNutrition

Comments

  1. Hi everyone!!

    Posting from California! Yesterday we went to Venice beach which had awesome waves and today we went to Hermosa beach was also great. We played corpse and then what felt like hours of beach volley ball.

    Tomorrow well head to the games prosper and I'll probably buy a bunch of stuff I don't need!

    Today we went to brick la. Which was fine, the programming was good and the coaches were friendly and explained the workout well but… There's no place like home..

    Deadlift
    315x2x5

    1000m row
    6 rounds ft of
    3 hang squat cleans
    6 burpees
    9 deadlifts

    Barbell at 115

    Completely lost track of my rounds and just kept moving until everyone else was done and then finished the round I was on.

    I MISS CFSBK!!!!!!
    I love the Crossfit games!!!!!

  3. 8am with Jeremy and McDowell. I scaled Nancy to 65 lbs and finished in 18:43. Overhead squats are a particular weak point for me, so I'm pretty happy I managed to get through 75 of them at all. I mostly broke them up 8-7, but on the fourth round I went 6-5-4. Overall, it's been a fun crush week, but I'm not going to be too sorry to see it end.

  4. 9am McDow-remy – Nancy

    14:30 – RX – OHS felt really really good today. Went unbroken on all 5 sets. Run…sans the 1st which of course felt great, I felt like Kramer running with 5lbs of change in a pair of cargo pants…I was literally talking to myself just to pick up my feet and stride…my wind was pretty solid throughout.

    Can't wait for Sunday.

  5. Whew, quite a refresher course on what it feels like to run a metcon!

    Subbed 95# FS for OHS on account of my right shoulder. Started with two goals: do everything unbroken, and don't let Michael A lap me. Finished in 16:46 or so, I think I managed both goals (?)… Finished the first three rounds pretty well, right around 3 min / round, then melted down & runs turned into crawls. That sensation, which I know this isn't physiologically accurate but that I can only describe as "that singular moment when you realize you are out of glycogen," looms large in my memory.

  7. 11am with McD/JB/Whit after some good yoga with Whit

    Came in thinking I'd do the FSQ at 85 or 95 since I've never been comfortable with a OHS, but shout out to McD and Whit for goading me into the OHS. after 5 warm up reps at 65# I honestly thought I couldn't make it to 75 reps, but managed to finish something under 18mins. 3 rounds unbroken then 8-7 and 9-6.
    It must have been something about doing them in volume. The first couple reps in each round were uncomfortable, but then it just kind of clicked and they started to feel much better.

  8. 12pm class.
    Did front squats at 65#, finished in 19:05. I'm continuing not to gun super hard, especially after a semi-intense OG sesh last night. But my mobility/core stability on the front squats was not awesome and I wasn't keeping my elbows up toward the end of each set. Still, it feels good to getting back into things… again.

    OG last night:
    Deadlift 175x4x2
    Stair runs with KHarpz for 8 min, 30 sec on, 30 off.
    4 sets of 90 sec of various plank holds.
    Pull-up program work, 4 sets of 5 banded pull-ups, and some kip exploration.
    Band pull-aparts.
    Fun handstand play later.

    I love being able to do this stuff, even when I'm not 100%.

  9. OG last nite:

    Snatch+Hang snatch, 70%x5
    203(1+1)x5

    Snatch pulss@98%x3x5
    286x3x5

    Snatch Push press@70%x4x5
    210x4x5

    HBBS, 75%x3x5…at 330

    Then some Muscle ups for shits and giggles

    Today:

    Snatch, 70%x2, 75%x2, 77%x1x2
    203×2
    220×2
    225x1x2

    Clean and Jerk, 70%x2, 75×2, 77%x1x2

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