Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure.
e8/12
Performance: 1 x 20
Add 5-15 pounds to last exposure.
BSQ e5/6
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5 Rounds for Time of:
5 Deadlifts, 275/185
10 Burpees
Deadlift should be heavy-ish (about 65-80% of max effort) and unbroken. As always, prioritize your ability to maintain a neutral back. This workout appeared in the 2008 CrossFit Games with top times being just over 2:00, check it out!
Post time and Rx to comments.
CFSBK Badass Katie Harpz deep sea fishing in Florida last weekend!
News and Notes
- We are open for any and all donations for prizes for Fight Gone Bad 2014. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email David [at] CrossFitSouthBrooklyn.com.
- Fleisher’s Pastured-Raised Meats is hosting a field trip to be a part of a pig slaughter and all-day class. Travel up to the Hudson Valley for a once in a lifetime way to experience our local food system in action. Learn more here!
- Megan D.’s friend is having a couple local art events to celebrate the launch of a new venture called Fiercely Made. There is a print show on September 12 from 5-7pm, at 453 Court Street. The launch party is September 19 from 6-10pm at 303 Bond Street, where they’ll be filling 3,500 sq ft with surf boards, bikes, knives, art, and wood wood wood!
Community Announcements
- Sadly, a few of our members have moved or are moving soon: Josh L. moved to Austin, TX. Mark H. moved to Phoenix, AZ. Nick and Juno D. are moving to Portland. CFSBK Front Desk superstar Jess M. and her fiance Brett F. are leaving for Seattle today. We will miss all of you!
- CFSBKer Joey B. got married on Sunday! Congrats!
- CFSBKers Sarah M. and Johanna N. also got married on Sunday! Congrats, you two!
Starting Strength Seminar with Mark Rippetoe
From October 10-12, 2014, CFSBK will be hosting Mark Rippetoe’s Starting Strength Seminar (SSS). The SSS teaches the methods of basic barbell training detailed in Starting Strength: Basic Barbell Training and Practical Programming for Strength Training. This method deconstructs the five basic barbell exercises down to their elements in skeletal and muscular anatomy, and then derives a system for performing and coaching them based on the biomechanics of the loaded human body moving in a gravitational framework.
This is a great seminar for anyone who either wants to develop their coaching skill set or just learn everything about the Starting Strength method directly from Rippetoe himself. Participants have the option of taking the seminar and being evaluated as a coach, or taking it simply as a lifter looking to deepen their understanding of what it takes to be strong.
Learn more here, and sign up here.
Also, the gym will be closed that weekend. When the date gets closer, we’ll provide more info about alternative activities.
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Today's workout yesterday. HBBS. 190x3x5. Same weight as last time. Hope to move up on Saturday if weather conditions are more humane.
WOD in 8:30 something with DLs at 235. A sweaty, slippery, sloppy mess. Had big thought of trying to Rx this when walking to the gym. Came to my senses one warmup and squats took their toll. The burpees crushed me.
Went home and took a shower. Then took another shower. (Sorry to leave you with this image). Bring on the fall! Love that leather weather.
6am with McD and Arturo
Partnered with Peter and Jon for the backsquats, hit 215# for the 1×20. Was up 15# from the last time and definitely felt it. Got to rep 10, then the lights started to go out a bit and I felt every single that from point up through 20.
Partnered with Peter for the metcon. Hit 3:50 at the Rx weight. That one came out of nowhere and destroyed me. I sprinted my first two rounds and then slowed down exponentially for rounds 3-5. I have literally no idea how people like Spealer do something like that in 2min.
SARAH! CONGRATULATIONS! So exciting!
Volume day at strength cycle:
Squat 190x5x2, 190×10. Worked for it.
Press 82.5x3x2, 70×10. REALLY worked for it. In fact the last rep was probably almost a standing bench press and the Maria Callas scream came out.
Deadlift 260×2, F3. I think on another day, when my shoulders weren't wiped out, I might have had the third rep. As it is I felt like I was going to black out trying to get it off the floor.
6am w/ McRo
Perf: 180×20
The first 9 were smooth. The last 11 defines the person. It slowed to breath, rep and repeat. This is the 10# jump from last week and happy to knock this out. It moved well, just involved a lot more concentration than the previous exposures. Next week shall be very exciting.
WOD: 3:53 @ 255#
The first couple of rounds felt good but probably started out too fast. Burpees slowed down in the last 3 rounds. Deads moved well. The key to this WOD is keeping up the burpee speed and getting back to the barbell.
Make up 6:30pm
Squats @170×20, After the first ten, everything slowed down, arms started pushing the bar up, and it put me in a nasty hunched position. Not looking forward to next week.
WOD, I went in thinking Rx it, and then I warmed up on a 135, and that by itself felt like a ton, so added another plate @225, and that felt like a billion tons, finished at 8:30ish? I havent felt this bad in ages, the bad kinda bad. Stayed for a while after just to stretch the crap out of my spine.
8am class (what?)
Squat
225 * 20
That's a 20rm. Tough but still room.
WOD
3:50
Not my best on this but felt good.
6:30am Strength Cycle
LBBS: 120 5 x 3
Finally hit this number after almost two weeks of sucking at it. I think using a belt for the first time helped (mentally- and maybe physically too)
Press: 52.5 5 x 3
.5+ from last week… I can't believe I'm down to decimal increments 🙁
Deadlift: 165 5 x 1
Hard but I'm always more determined than with any other lift. Forever ♥ ❤ ❥ ❣ ❦ ❧ these.
PS: Burpee envy, said no one EVER
6am at River North Crossfit in Chicago
Spent the first half of class finding our 1RM Jerk from the rack. I hit 200# but I could have gone a bit higher if I had a bar partner to help me keep bringing it back to the rack.
"Jerky Cindy"
1 Jerk (70% 1RM)
1 Round of Cindy with HR Push Ups
2 Jerks
2 Rounds of Cindy
3 Jerks
3 Rounds of Cindy
4 Jerks
4 Rounds of Cindy
Finished at 14:53. The HR Push ups were pretty torturous. Everything else was unbroken. Fun WOD.
Wanted to post congratulations to Johanna and Sarah!!!!!!!!!
Also will miss you Jess Moss! Hopefully I can catch you and Brett tonight, and have an awesome move and best of luck in PNW!!!!
6am with McD and Arturo. Continued the linear progression on the HBBS, 170#x3x5. These are still moving pretty well, but starting to get heavy.
WOD – rx'd in 5:53. That was a lot harder than I was anticipating. I marveled at BK's seemingly effortless burpees in heat 2 as I was sprawled on the floor recovering.
I like that Jerk Cindy workout!
7am (what?!) w/ McRo
Squats: 165×20 hbbs. Super excited about this. I think have a little more left for next week. I'm getting used to that post-12 dark place.
WOD: 2:44 Rx. Apparently Speal did this in 2:41 at the games in 2008. I'm going to spend the rest of the day thinking about where I could have shaved three seconds off my time (maybe by not drinking wine last night?) A good workout for those of us who are close to the floor.
8 AM with Arturo. First time back in the gym in a month because of travel, and it felt just like that. Back squat 185#x3x5, felt ok but my knees made a lot of noise. The internets conflict on whether or not that's just normal or a sign of a big problem. Barely made it through the WOD with 6:50 and 165#. Pathetically no-repped a couple burpees (and was rightly called on it). Had to lie down afterwards. I was pretty active last month but clearly it wasn't enough. Advil day.
From the article:
CrossFit founder Greg Glassman … claims to be a "rabid libertarian," despite building his empire on government money with first responder and military clients, the Internet and public infrastructure.
FTW!
hah
Congrats to Sarah and Johanna! Also Joey! And finally, best of luck to Jess and Brett. You guys were fast friends in the gym, sad to see you go but happy for your future.
hah, manu.
Breaking news: Looks like the National Pro Grid League has lost a bunch of investors and is about to go under. They just cancelled their next match and are "scrambling to put together funding." Ouch.
I've been feeling a lot of tenderness behind my left knee so I didn't jump into the 8am class so that I could mobilize longer. Wasn't even sure if I would be able to squat today. Alas…
Hbbs:
(45×5, 95×5, 135×4, 155×2)
175×20
-stuck with a 10# jump and they actually felt a little better than last week. Plan on finishing this cycle at 185.
Wod rx'd in 4:12
-I couldn't breathe during rounds 4&5. Thought I might swallow my tongue. Only kept moving because Fox was pushing me along.
-jb, you are a monster!
Yesterday: muscle up work and handstand walk practice
5×5 box humps
5×5 banded transitions
5×5 bar dips
-really focusing on keeping quads locked out throughout all movements.
Monday:
-made 135 on the bench and failed at 145
-wod with pull-ups 80 total (21, 21, 19, 19)
Congrats to All our recent newlyweds! Best of luck to Josh out in Texas. Jess and Brett, I miss you already.
Sorry missed the well wishes for Nick, Juno and Mark…best of luck guys!
And wow I'm kinda surprised/not surprised by the grid league fall out. In some way, I kinda wanted it to be successful.
6am. HBBS: 210×20. This was a 10# jump from last week. Legs wobbled mightily on rep 17. The last 3 reps involved serious focus. Metcon: 4:47. Deadlifts were fine. Burpees sucked.
10am with Jeremy.
Squat- fitness
190 x 5 x 3
I had felt a bit out of my depth with the performance programming last week so, following Jeremy's advice, today I went back to fitness. This was really heavy, but manageable and I felt more comfortable.
WOD in 6.18. Oh burpees. JB- just wow.
Worked on double-unders for 10 mins, then chin-up practice. 5 x 2 (1 min rest) 10 x 1 (30 seconds rest) Better than Sunday.
Best of luck to everyone who is moving on and congrats to the newlyweds!
.
Yesterday: PRed my bench by 7#! Previous PR was 100#, was able to push up to 107# with McDowell's coaching. Tried for 110# but I had already done three attempts and was wiped. Then 13-11-12-10 kipping pull ups in the WOD. My kipping pull ups felt amazing yesterday, they were super dialed in and I was consistently cycling 3 and 4 in a row. I am SO SORE from them today. Like, my whole upper bod.
Today: PRed my HBBSQ for 3 set of 5 reps at 145#. Heavy but still moving. My prev 1RM is 150# so I am psyyyyyched. Then did the WOD at 155# in 6:31. Probably could've pushed myself to move faster on this one but the weight was definitely right. Great gym week so far! Like Whit, I was fueled by pizza, bagels, and rosé.
Got some structural integration work done this morning on my shoulder, so planned on not working out… but then came to the gym and you know, figured I should do something.
HBBS: 45×5, 95×3, 125×2, 145×1
155x5x3
-ooph. 150# felt pretty snappy last week but these felt like a grind today. I'd say half the reps were in good form, and the other half were pitched. I was trying to low bar squat it on the way up. didn't feel like my tension/brace were there with me today, just a bit mushy. also, it's a small detail, but I was wearing an open-strap tank top so there was basically nothing on my shoulders and I think the bar was slipping a bit.
-there was still decent speed on these, but they weren't put together well.
-will evaluate and see how I feel next week before jumping to 160#.
cash out was riding home on my bike with many many pounds of csa veggies in my backpack.
Cage: Super jealous of your kipping pullups. Go Wonder Twin!
5:30 class.
HBBS: 115×20. I was feeling light-headed and nervous going into this, but good cues from Noah about breathing, and it was fine. Glad I didn't wuss out. I could probably have gone heavier each week with these.
WOD at 145#, since I knew I'd be able to maintain a neutral back under duress. 5:44. Wish I could have seen JB crush this.
Accessory pull-up work, 5×5 with red and blue bands.
HBBS: 215×20 – this was the same weight I did two weeks ago before I went on vacation so I had to start here again. These felt way tougher today than they did the last time.
WOD @205. This went at a glacial pace – I finished in 6:23. I had no legs left after the squatting.
6am with Arturo & McD
HBBS – went to 95#…need to work on depth…
WOD in 5:31 with 103# DL….should have gone heavier on the DL. The burpees sucked!!
Snatch, 80%x1x4
231
Front Squat, 90%ishx2x4
341
Clean DL, 115%x3x3
418
3rds NFT
10 Ab wheel rollouts
15Dips
7:30 pm with JB MeloDowell
HBBS #105, just need to keep my chest up more, the last set was makin' me tired. Last cycle I ended at #110 so it will be interesting where I end this cycle.
WOD 125# DLs, finished in 5:32. I am still figuring out whether I am going light or what. Each DL WOD we have been doing, I have been trying to go up 10 lbs haha. When I looked up at the time (which was around 2:40 mark) I was in thinking/in awe that JB had almost finished around then, and I was still on rnd 3. You are a beast, Lil JB!
8:30 with JB and MeLo – THANK YOU JB for encouraging me to finish my 3rd squat set! I've wanted to hit 250x5x3 hbbs since we started this cycle. Today was the day but form and depth on my 2nd set suckkkkked and I thought I should deload for round 3. After JB suggested I go for it and bail if necessary set 3 was fine. I'll take it. My next goal is to lift a little more weight.
There was nothing for me to love in this WOD. Finished in 6:mumble at 205# with mixed strict and step-out burpees. Felt enervated before we even started. It occurred to me during round 4 that I might be the last person to finish and I really didn't want people watching me struggle through burpees today.
I love that many of these workouts are knocking me down but 205# didn't feel safe to me, even though that's probably around 60-70% of my 1rm. For myself, in the future I need to go even lighter: "As always, prioritize your ability to maintain a neutral back."
6:30 McD-Noah-JB
Squat – Perf
Stayed w/ 10lb jump again this week 205(started @ 155!) and felt good in the legs…a few stars in the head. I'll be ready for 215 if we do 1×20 again next week.
WOD – 225 – 4:17
Was pretty happy w/ this, as I haven't done a WOD with that heavy of a DL weight in a while. Burpees could've been a little faster. Overall, good day back after a long-weekend of golf as my workouts.
2:44 JB? Tell me how you really feel…that's killing it.
2:44 on this workout is no joke! Killing it JB!
Had one of those charmed days at the gym today. Messing around with handstand walks before a client this afternoon and something clicked- a more controlled reach and better feel for my hands and I was consistently walking under control for 10 or so feet. Stunned.
I back squatted yesterday, nothing major since my ankle is still quite swollen and weird, but it was nice to move. Today I front squatted 205x5x3. Felt good, heavy enough to pay attention.
I've done this WOD before, and it is one of my "oh shit" workouts. I'm not a strong deadlifter, and especially bad at deadlifts under metabolic duress. Today 275 felt as organized as it ever did, and I kept the burpees very consistent and metered until a sprint in RD 5. Finsihed in 4:13, which is a big PR for me, last time was right around 6 minutes, and not pretty.
A great reminder that sometimes when you aren't 100% and feel a bit out of it, you still need to just get in the gym, move, and you may surprise yourself.
Still not over JB's time. @Camille, I also looked up around 2:40 and cried inside becasue I knew I had many more rounds to do lol.
Squatted 137# again : struggle city
Finished in 5:40 at 125# : also struggle city