Work up to a heavy 3 rep set in three attempts (3 total work sets).
Do 4-5 warm up sets, then establish a new 1RM in 3 attempts.
Post loads to comments.
30 Handstand Push-Ups
Sub heavy dumbbell push presses for handstand push ups.
Post time and Rx to comments.
Congratulations to Ellie JM and Coach McDowell on the birth of their first daughter, Vesper June Myers!
News and Notes
- There’s a new article over on Coach David’s blog, Inside the Affiliate, called “4 Common Exercises That Could Hurt Your Members.” Check it out to hear more about how CFSBK programs box jumps, sprints, and repping out your bench press.
- Scheduling note: Yoga for Athetes is canceled on Thursday (9/11) and Saturday (9/13).
- Have you checked out CFSBK Classifieds recently? Jenny M. found a new place to live on there, and will be subletting Ruth P.‘s place while she’s away. Go team SBK!
Do You Run or Work for a Cool Business?
We still need 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.
Come Roller Skate with CFSBK on October 12th!
What: All-ages roller-skating, admission for the first 25 people that RSVP is compliments of CFSBK
When: Sunday, October 12, 2-4pm (Note: this is the weekend the gym is closed for the Starting Strength Seminar)
Where: the newly-opened Pier 2 Roller Rink at Brooklyn Bridge Park
Event is a go with a minimum of 10 people. Skate rental is not included. The same pier also has bocce and shuffleboard courts we could play on. Afterwards, we’ll head to 68 Jay Street Bar (where Charlie works) for some post-skating drinks. Stella Z.‘s SMART in DUMBO trivia night is also happening later that day at 7pm, in case people want to stay for that too.
RSVP to mare [at] CrossFitSouthBrooklyn.com by Friday, October 10.
7 Things Everyone Should Know About Low-Carb Diets Chris Kresser
CrossFit is a Cult CollegeHumor
An Open Letter To Angry Vegetarians Cold Antler Farm
How to Live Passionately—No Matter Your Age TED
!!! CONGRATS to Ellie and McDowell! She looks adorable!!!
(I am totally lurking from Abu Dhabi and miss the gym and everyone in it.)
Wow! Fantastic news. Congratulations!
Congrats to Ellie and Mcdowell! What great news and what a cutie baby.
I had a great time doing the workout yesterday – both parts working with guys from Crow Hill, who were all super-nice. Worked up to 185 on the C&J – I had hit that before but I felt like it was the smoothest jerk I've hit at that weight. Then did the WOD Rx – I did 6 rounds, my team almost 18 rounds.
Unfortunately, at one point, I was trying to control the bail of my barbell as it was going down after the thrusters and I injured my thumb. I kept going with the workout but as soon as I got home it got all swollen and bruised. Anyone know anything about thumb injuries? It sounds minor, and it is of course, but it turns out that the opposable thumb is a very important thing to many activities, such as typing, picking up children, using a hook grip, lots more…
I think it would hurt more if it was a real break – maybe its just a sprain or a bad bruise?
Congrats to Ellie & McDowell!!! Simply adorable!!
Congratulations on the new mini-Myers! So cute!
Strength cycle, last heavy day before the Total.
Squat 210×3, no doubts about my depth this time.
Press 85×3. That was rough, but I made it.
Deadlift 265 (I didn't fail any reps, I was supposed to pull only a single here). This was hard enough that I'm wondering about my chances of joining the 300 club on Sunday. I'm still going to try!
Congrats Ellie & Coach McDowell!!!
VESPER JUNE! Congrats to the Myers!! Cannot wait to meet her in future!!! <3
Job well done to the Myers!
6am with Nick and Fox.
Fitness Push Press:
95×3, 115×3, 135×3, 155×3, 165×2
The second rep felt smooth and had a good bar speed. I suspect that the bar got out in front of me during the drip and drive resulting in lose of stability. Shoulders were tried coming into today from the yesterday's thrusters. Hit my target of 150+.
HSPU: 10/8/6/3/2/1 ~5:00
Row, run — just bookends to the HSPU. Started to kip from the start, and glad I did since my shoulders started to fatigue quickly. Looking at the time splits, I spent way too much time with my hands on my knees or resting on my head — neither are optimal.
Congrats Ellie and McD!
Make up post from Saturday and Sunday:
Saturday, after teaching:
3x1x205 (still feeling solid @ 95%)
3×5 @ 105
2×3 @ 115
cash out wod w/ 40lb dbs. Subbed 10 butterfly pull-ups for the run because it had been a while since I worked these and wanted to work on getting my rhythm back.
EMOM for 10min: 1x high hang snatch @ 75%.
w/ the noon class:
2×1 @135 (90%—messed up my bar math so ended up doing what should have been my 85% at 90. Still leaning forward to much on my jerk so I am landing with the bar too far out in front of me, but the mental trick of thinking the bar was lighter than it actually was a wonderful little thing. These 135's went up much more easily than they did last week.)
Partner WOD w/ Jeff and a ghost partner who took a minute to complete each of her rounds. Did 8 rounds (15 total as a team).
Congratulations Ellie and McDowell!
6am. Push press: 175, 195, 215, 235 (old PR), 245 (new PR!). Bar felt light today. Felt a little unbalanced on the rep at 195 (and took a step backward), but these were otherwise solid. Might have even had another 5-10# in there. Metcon: finished the row around 3:40, the HSPUs around 9min (roughly 2/3 strict, 1/3 kipping) and the run around 13min. Someone seems to have reset the clock before I finished.
congratulations McD and Ellie!
i was walking down Smith street yesterday and thought I saw McDowell pushing a baby carriage. Realizing it wasn't him, I thought, "hmmm, they must be due really soon– I wondering how they are doing?"
CONGRATS guys. All the best to the three of you!
Michelle B says
6:30am Strength Cycle
Last heavy exposure before the Total on Sunday.
LBBS: 122.5 x 5
Heavy (are they ever not?). Bummed that I didn't make the progress I wanted this cycle, but all things considered I shouldn't have expected a linear progression when I succumbed to unhealthy patters (lack of sleep & food). Working out requires you to be healthy outside the gym. Lesson learned.
Press: 55 x 5
OK – hoping to break my PR which I've had for about a year now :
Deadlift: 170 x 5
These felt great, I knew I had them as soon as I started. Jeremy even said so. Yay!
Congrats, Ellie and McDowell!
welcome, vesper, to this world! congratulations ellie and mcdowell!!!!
Congrats Myers family! Looks like Vesper already has her game face on .
Congrats to the Myers clan! Had the pleasure of meeting little Vesper June yesterday and she is even cuter in person.
Michael R – sounds like a sprain. Keep trying to move it through ROM and monitor whether or not swelling and pain decrease over the next 48 hours.
It seems that someone used the black mats up front to wipe dog poo off their shoes this morning during the 6am hour. Normally I'd assume this was by accident but the evidence seems to suggest it was not. It's really disgusting. Please don't ever, ever do this.
Congrats to the Myers! Really awesome news. I'm sure McD will be fresh-faced next time we see him at 6am.
6am today with Fox and Nick.
Finished the push press at 150 today and felt like there was room to keep going. 3×125/135/140/145/150. I need to work on improving my catch as the bar comes down.
WOD: 10:45 at 40# DB
I wanted to do HSPU but 30 would have been rough. If I did this one again, I'd choose 45# DB.
Congrats McDowell & Ellie, and what a beautiful name Vesper,
Make up from yesterday, C+J at 145 from the knee, I havent been to the sunday lifts at all this cycle, so things were slow and didnt want to push the limits too much. WOD… thursters can suck it!
Had a really bad nights sleep so skipped this morning, looking forward to some PPs tomorrow.
Allie B. says
Congratulations McDowell and Ellie! What a beautiful baby!! Seriously.
Also this article linked in the Inside the Affiliate article is great: http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/989/Eight_Reasons_Everyone_Should_Do_Sprints.aspx
I was running long distances regularly and did not notice much change in my body makeup at all; I just kind of got in a routine. Since doing short sprints at crossfit, my long distance running time has greatly improved and I've definitely lost fat. I also feel way happier after crossfit than I do post 10-mile run. Get excited about the benefits we'll reap from today's workout! 🙂
Congratulations Ellie & McDowell! Welcome to the CFSBK Family Vesper June!
Chris H says
Congrats Meyers! Given the genetics here, I'm willing to bet that Vesper already has a better Fran time than me.
OMG, so cute! Congrats to Ellie and McDowell, she is so beautiful!
Congrats on the new bundle of joy!!!!!!!!!! 🙂
6am with Fox and Nick. Worked up to 78# on the heavy 3 for the push press. These felt fine, but still trying to keep the weight reasonable while working on improving my overhead mobility and positioning.
WOD – I was aiming to get the row sub-4 and finished in 3:57. Used 20lb dumbbells for the push presses, in 10/10/5/5 and felt slow on the run. Finished in 12:31. This past week was the first time I've hit 5 days at the gym in a week and I was feeling it this morning!
Rebecca C says
Congrats, Ellie and McDowell!
She is soooo cute. Congrats Ellie and McDowell!
congrats McDellie! And welcome to this amazing world lil Vesper! (super cool name!)
2pm session with Jess
I've missed 225 out in front 2 times so I was happy to make that.
Row in 3:43, HSPU in 10×3, and run slow as shit. I left the gym around the 7:30 mark. Kept the HSPU to short sets to treat my neck tenderly.
12pm Session with Arturo and Fox
100 X 110 X 125. Should have gone little heavier. Tight core is the way to get that bar up!
13:39. Love the mix of rowing and running. My endorphins were very pumped.
Congrats to Ellie & McDowell! She is just beautiful!
Congrats guys! Welcome to the world, little Vesper. Beautiful.
In honor of Vesper June, we should all be drinking a Vesper:
3 measures gordon's gin
1 measure vodka
1/2 measure Kina Lillet
Shaken, not stirred.
K HarpZ says
Congrats Ellie and McDowell!!!! Hooray!
ALL THE FITNESS!!!!!
Worked up to 176×1
Then did 155x3x3
Today's Regionals Workout
1000m Row (kept it about 2:00 splits)
30 Strict HSPU (5-5-5-3-3-3-2-2-2)
Run (Decent pace for me)
Reverse Tabata L-Sits
:10 on, :20 off x10 Rounds
Crossover Symmetry Recovery
Congrats Ellie and McDowell!
6 am w. Nick and Fox.
Push Press @ (45 x 5, 65 x 5, then) 85 x 3, 90 x 3, 95 x 3, 100 x 3 and 102.5 x 3 (PR).
WOD in 12:08 with 25# DB's. I tried to pace the row @ 2 min / 500m and finished this section around 4:04. Looking back, I could have pushed this harder to stay sub-4 min. The DB push presses were the hardest part for me, I broke it into 10-10-5-5.
Whit H says
YAY, Vesper June! Congrats to the new parents! 🙂
2pm session post-mtg:
DHC 63×3, 83×3
Clean: 83, 113, 113, 123, 133, 133F (soft at the bottom, just dumped it… wasn't feeling the weight so scaled back again), 113, 113
Snatch: kept it light to just work the lift
63, 63, 83x1x5
-mcd noted I was slowing down the first pull on the first couple of reps. don't do that. be patient, but with SPEED.
-noah mentioned I may have been frankensteining it a bit. don't do that either.
5×5 transitions, red band. note: keep neck neutral, don't hyperextend at the bottom.
5×5 ring dips, red band.
-try white band later this week
Accessory work: 3 rounds…
-kip swings on the rings (3-5)
-50 DU's (unbroken)
-hour-long yoga class at bend and bloom. yum.
Congratulations Ellie and McDowell and welcome Vesper June! I am toasting you all with the lesser known version of a Vesper that is Redemption Rye Whiskey with one large rock.
Fun with OHS today
33×2, 63×2, 83×2, 103×1 – lost core tension and bailed forward on 2nd rep. Should have had it.
15 KB swings 24kg
15 OHS 33#
Lastly, Herondale ground beef is just about the best thing ever.
7:30 with Ro and David
Good day today. Worked up to 175# on the push press. Went for 185, but I re-bent the knees a little, making it more of a jerk. I think that weight is there for me, though.
Did the WOD with 50# dumbbells. Got off the erg at 3:20, out the door at around 7:30, and finished at 12:28. Did the push press in 6-6-6-6-4-2.
Wow, David! Crushed it!
lady fox says
2pm 'class' with the hubby:
(45×5, 75×5, 95×3, 115×2)
125×1, 135×1, 140×1(pr), 145×1(pr)
-happy about a 10lb PR today but pretty sure I have more.
-row was slow as shit (4:11.9). Hspu's in 5-5-3-3 then doubles to finish. Run wasn't THAT slow. 😉
C&J–worked up to 75kg (165#)
Team wod partnered with Jaclyn and a ghost:
-I was the second partner and finished 4 burpees shy of 7 complete rounds at time. Finished the 4 burpees after time to make it even. Happy to have kept all t2b unbroken and lipped (except for 2 in the 6th round). Thrusters at 75 we're no problem.
-ghost partner rested 1:05 each round.
Also, wait until you guys meet Vesper. She's so awesome already. So happy for the Myers family!
McDowell Myers says
Thanks for all the love, everyone! Mom and baby are both home now and doing well. We're excited for you all to meet her.
CONGRATS Ellie and McD SO happy for you!! Sending lots of love and good wishes from Seattle!