Fitness: Push Press 5 x 3 Linear Progression
Add 2-5 pounds to last week’s weight.
Performance: Rack Jerk 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
Post loads to comments.
e4/6
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Start: 60 Kettlebell Swings 72/53 for time
Rest in the remaining time.
At 5 minutes: 500m Row for time
Rest in the remaining time.
At 10 minutes: 40 Burpees for time
Rest in the remaining time.
At 15 minutes: 30/20 Strict Handstand Push Ups or 30 Dumbbell Push Press for time
Post times and Rx to comments.
Congrats to everyone who competed in Fight Gone Bad 2014 on Saturday!
News and Notes
- Coach Arturo wants you to know about the Fit Wars 2014 competition in Freehold, NJ, on November 8th. Sign up before Wednesday (10/22) and get the early bird price of $80! Email Arturo [at] CrossFitSouthBrooklyn.com with any questions!
- Check out David’s interview in this great CrossFit Journal article from last week, “The Competitive Conundrum.”
- Our incredible photographers Asta F., Susan P., and Dan R. uploaded a bunch of amazing photos to our Flickr account from Fight Gone Bad 2014!
Community Announcements
- Happy birthday, Zach H.!
- Belated baby announcement: Congrats to Mike and Sarah J. had Asher Paul on Labor Day!
- Gina G. is leaving us to pursue her dreams in Austin, TX, and on her last night in town, she’s hanging out at Double Windsor in Park Slope and would love for you to join her: this Friday, October 24, from 7pm onwards. 210 Prospect Park West at 16th street!
CFSBK Olympic Lifting Program
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14
REGISTER HERE
PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE
CFSBK Endurance Program
What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance)
Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.
REGISTER HERE and LEARN MORE HERE
Final Scores from Fight Gone Bad 2014
Top Ten Teams
- The Paleo Breakfast Club 1,661 reps
- Wodtoberfest 1,630 reps
- Cobra Kai 1,619 reps
- Swolemates 1,612 reps
- In WOD We Thrust 1,593 reps
- Hot WODs 1,584 reps
- Degrawsi Junior High 1,568 reps
- The Texas Tuxedos 1,559 reps
- Fifty Shades of Cray 1,552 reps
- Lift and Let Gain 1,540 reps
Top Ten Females
- Coach Jess Fox 328 reps
- Coach MeLo 321 reps
- Coach JB 310 reps
- Coach Whit 298 reps
- Charlie N. 294 reps
- Kate R. 293 reps
- Danielle M. 286 reps
- Stella Z. 281 reps
- Sarah M. 280 reps
- Katie H. 279 reps
Top Ten Males
- Coach McDowell M. 350 reps
- Jason M. 331 reps
- Mario A. 324 reps
- Michael F. 322 reps
- Matt R. 318 reps
- Zach H. 315 reps
- Coach Arturo R. 315 reps
- Brad D. 315 reps
- Ryan F. 313 reps
- Brad L. 313 reps
VIEW ALL SCORING RESULTS HERE.
Top Ten Fundraising Individuals
- Erik B. $1,660
- Scott M. $1,350
- David O. $1,260
- Asta F. $1,175
- Richard G. $1,150
- Asha B. $1,026
- Matt C. $1,020
- Peter M. $950
- Ben W. $945
- Shawn T. $780
Top Ten Fundraising Teams
- Wall Ball Me, Maybe $3,841
- Swoldiersoffortune $2,840
- Menace to Swolbriety $2,730
- ¿DÓNDE ESTÁN MIS PANTALONES? $2,550
- In WOD We Thrust $2,458
- Gatto Vatos $2,060
- Wodtoberfest $2,027
- Lift and Let Gain $1,885
- Tomato Tabata $1,692
- Turn Down for WOD $1,677
VIEW ALL FUNDRAISING RESULTS HERE.
Because of Brooklyn Community Foundation’s Board matches, our total of $37,760 goes all the way up to $63,280!! We are so proud of you guys and all of your hard work! And a huge thanks to Brooklyn Community Foundation for being such a wonderful organization.
____________________
There’s More to Life Than Being Happy The Atlantic
What’s Your Fitness Age? New York Times
AFTERGLOW—Lightsuit Segment Sweetgrass Productions
Retreat from the Water’s Edge New Yorker
Practiced kipping pullups in the warmup. I sorta had the movement today, although I didn't string any together.
Jerks at 113, which is technically more than 90% of my "1RM," but all that means is that I didn't aim high enough when testing my 1RM. (Especially if I could do that with residual FGB soreness!)
WOD: KB in 2:50 Rx, row in an easy 2:06, burpees in a not-easy 3:26, DB press in 3:28. I thought I was going to get these done with 25# DBs. Ha, ha, ha. I switched to 20s after 11 reps because my sets went 5, 3, 3 and I realized I was going to have to switch to singles if I kept going at 25. I wish there were 22.5# DBs!
No time for the cash out. I guess if my burning ambition in life were to have time for the cash out I'd have to start coming at 6 AM. Nope, not gonna happen.
According to that article's test, I have the fitness of "an average under 20 year old". Thanks SBK. 😉
So, I made a thank you video for my FGB supporters. Just wanted to share. 🙂 Let's remember to say thank you to everyone not at the gym who helped us make the event so awesome! Maybe do it in a less punishing way (i.e., not making people watch you replicate your parents' dance moves)…
6am. Rack jerks: 205, 215, 225, 225, ran out of time. Felt super poppy on the dip drive today. First rep at 225 was smooth and second one was just the slightest bit unstable on the catch. Metcon: KB swings (32KG) in 2:08, row in 1:37.5, burpees in 3:01, HSPUs in 8:28. Could have pushed the burpees a bit harder. HSPUs were a slow grind of suckitude. Shoulders are friend from FGB, yesterday's thrusters and today work. Looking forward to a rest day tomorrow.
i also got the same results as asta haha!
omg kate that video!!!!! yes i sent out thank yous to my donors with a drawing i did with a cat doing a snatch and putting their name(s) on the drawing.
6am w/ McDowell & Nick
Jerks: 175x1x5 (80%)
My initial dip is all jacked up. I felt like I made some progress but need to focus on making my dip vertical.
Metcon: 2:40 @ 28kg / 1.43.1 / 2:08 / 8:54
Shoulders are toast, burnt toast. I probably should have done 32kg but was feeling slow and tight today after the past couple of days. The row and burpees were fine but those strict HSPU were brutal. I broke them down to 2 reps and slowly chipped away.
I went into FGB this year with a plan:
Do not do risky anything: no building or fence scaling, no breaking and entering abandoned buildings – keep it clean. ::whispers:: boring
Do not get injured. If there was any odd pain stop and take a break – even for a few days, work it out.
Do listen to my doctor – completely.
Do practice the movements during OG and time each section to see what could actually get done. Would not be perfect as the day of FGB always feels different but get an idea.
How did I do? Well, the morning of I tried to break my toe on my oven hence the lifting shoes for extra support. Best idea and will do that again. The shoes that is.
Round 1: Exactly as planned
Round 2: Not to plan but overall was pretty good.
Round 3: Almost right on the money
I. am. pleased.
Love my team! Menace to Swolbriety were the jam and so much fun to be around. Whatever team they're on next year will be lucky to have them! Ace peoples.
Love my donors! Up until the end they kept giving. Even $10 from friends that I know really don't have extra to spare but who believe in supporting their JB and their Brooklyn.
Love SBK! Thank you as always for these events and for being epic supportive of the adjustments that I sometimes need to make to daily WODs. It means to world to that I can keep moving even when things kind of don't work the way they're supposed to. I sent the flickr link from FGB to my doctor so she could see and finally I think she gets it 🙂
Mad love to all.
PS: Are we supposed to post how we're thanking our donors? Mine are all getting a personalized handwritten letter with a trio of photo magnets for their fridge – 2 from FGB and 1 of my dog. I did a survey thing and that's what they all wanted so..
6am w/ McDowell & Nick
Rack Jerks: 175x1x5 (~85%)
As usual, took me a few lifts to start dropping under the bar sufficiently. Got an interesting cue from McD about not sending my back foot too far back. All in all these felt decent.
Metcon, Rx:
65 KB swings @ 32kg (I lost count but sets were 37, 16, 12): Finished around 4:00
500m row: 1:35.2
40 burpees: 3:11
50 dumbbell whatevers: 5:00 exactly
On the last round I started out with #40 DB push presses, had it pointed out to me that these were supposed to be strict presses, at which point I switched to #30 which was still too heavy and ended up finishing with #25.
At this point I was pretty wrecked, but Nick goaded me into doing the cashout: 3 x (15 hollow rocks and 8 pistols unbroken each leg)
I might have been overdoing it at this point.
Hey baseball fans!
I am going to head over to Pacific Standard (a Cali bar) on 4th Ave. and Wyckoff after the 7:30pm class tomorrow night to watch Game 1 of the World Series! I think Erin Musni is joining and we'd love more company. Game starts at 8:00pm. Go Giants!! 🙂
From last night:
5×1 cleans (making up from Thursday) @ 138# (same as previous week). Elbows felt slow. Feeling a little crunchy from Saturday!
3X5 Front Squats @155.
Came in at 9am this morning and did today's workout solo:
5×1 rack jerk: 125, 128, 128, 133, 133. The last couple went up really fast (sometimes I resort to pressing out on this weight), but I never got totally stable underneath the bar.
I didn't keep track of my times on the metcon. Wasn't moving too fast, and was more focused on trying to get big-ish sets unbroken. Subbed butterfly chest to bar for burpees because it's been a while since I had worked on these and I figured I might as well use that as an excuse to avoid burpees. Butterflies definitely fell apart after about 25. Did two sets of 10, then smaller ones. Finished the 30 strict hspu just under the 20 min!
Apparently I am also as fit as "an average under 20 year old." I took that to mean a fourth grader. So "thanks" CFSBK. I guess its Crossfit Kids for me now.
6am with Nick and McDowell.
Push press 155x3x5. A little wobbly on my finishes but managed to get them all up pretty quickly. We'll see if 160 can happen next week.
WOD: 3:11 KBS @ 32kg / 1:48 row / 2:58 burpees / 3:40 DB strict press @ 40#
KB swings were tough and 40# on the strict press was no joke either.
One more day on then looking forward to a rest on Wed.
Congrats to Coach Nick!!!
A bit late with this but here goes..
First of all BIG congrats and thank you to all who participated in FGB and made it such an amazing, fun day.
Well done to my team Wall Ball Me, Maybe, especially Ben, Asha and Richard who were incredible fundraisers. Now I get to see my first Broadway show, so thanks for that!
The workout itself was awful and I thought I might die. Before I started, I had a bit of a plan and that was to attempt to get 20- 22 reps of everything in each round and 12 on the row. I had no idea what I was really actually capable of but this did not seem too far- fetched having taken my performance at all of our recent FGB style workouts into account.
This plan went completely out the window in the first round. The push presses, which I started on because this is usually a horrible lift for me, felt so light, I just kept going because I figured I might as well.
Then my math was off, obviously, so I just did what I could for the rest of the workout. I managed to stick to my 12 cals of the row, but everything else was all over the place.
I was surprised by how hard the wall balls were as I thought I had gotten better at them, but this was not the case during this workout. I missed at least four reps (air ball) and took too many breaks here and I remember telling myself 'you don't need to rest here; you are going to regret this!!!' Although it is the one movement in which I got less reps than last year, I imagine I executed the ones that counted with more 'virtuosity' this time.
The SDLHPs felt awkward and my heart was racing so fast by the time I got to this movement. I think I finally figured out how to do them though.
I did step-ups again this year, and like Kate, I would love to be able to actually jump next year. I think that is a good goal to have. In the last round, since it was my last movement I did manage to jump up and down for the last 6 or 7. I was inspired by Ben who was doing the same beside me and actually I think I got a couple of extra reps in because of that.
I felt sick for about half an hour after this WOD and my hamstrings are still killing me today but I am so proud of how I did and how far I have come- a quantifiable 45 rep improvement.Thank you everybody for your kind words and support. You all rock x
Next year, I hope to start on wall ball and not miss any reps, jump all of my box jumps and, most importantly, go in with a plan and stick to it, because that's what Jess Fox does and it obviously works 🙂
Charlie: "The workout itself was awful and I thought I might die"….OR score first place for non-coaches! I am glad that you said toward the end of your post that you are proud of how far you have come! You are such an inspiration, and were a great captain for our team.
Now, I got 99 problems but men's skin care ain't one of them…
@Kate R – Never has my involvement in FGB been so rewarding : )
Great news that there will be another Oly cycle. Frank Murray and Heather Farmer are great coaches. I particpated in the first cycle and found it very helpful in improving my confidence and solidifying the positions for these lifts. I'm not sure I'll be able to make it part of my schedule this time around, but I encourage anyone who is interested in improving and becoming more comfortable with these lifts to go for it.
Morning lifting session
Squat
310x5x3
Very crisp today, felt good.
Was only going to squat but I felt like I was on fire so…
Bench 5 week*
165×5
190×5
220×7
The asterisk is there since I messed up and re-did my 5 week. Last week I only got 6 and today felt great so I'll take that as a positive.
Press
150x5x3
Thought I'd have to end up using the belt today but these moved without it.
All my slow lifts are at rep PRs now, plus with no belt. I'm not sure if I have any new 1RMs in me but I'm going to find out this Saturday at the October IronFest this Saturday!
Noon w/ Fox & Ro
Push Press 5×3 @ 140
Didn't move up in weight from last week. Very sore from FGB, and 3 soccer games yesterday, including a bruised knee. Moved the weight fine, and will certainly be increasing it next week.
WOD:
Used the red KB, which was very heavy. Finished all the rest, no idea what my times were.
4:30 class
Jerks
205x1x5
Stayed a bit lower than 90% and all felt good.
WOD Rx'd
2:37 (30/10/10/10)
1:43.3 (blergh)
2:11 (15/10/10/5)
4:13? (3/3/3/3 then doubles)
Rest Day tomorrow.
Elliot and Brad – I tried to wear that out to dinner tonight but Jess vetoed.
5:30pm Class with NORO
2 Rounds:
15 KB Swings, 20kg
10 Push-Ups
5 Strict Pull-Ups
Rack Jerks
45×5, 135×3, 165×2, 185×1
205×1
215×1
215 M
205×1
Interval Chipper WOD:
60 KB @ 1.5p 30-20-10 (2:42)
500m Row (1:55)
40 Burpees (2:34)
30 strict HSPU (4:34)
Really happy to finish the HSPUs. Did 5-5 then a bunch of threes, then twos then did the last 10 as singles where I would take 5 steps back 5 steps in between each rep to manage rest.
3 Rounds of:
15 Hollow Rocks
16 Pistols, alternating
Power Snatch
220x2x3
231x2x2
236
242*PR
247**PR
253***PR
Deficit clean deadlifts
330×3
374×3
418×3
440×3
418×3
Ha, Lauren! I'm so glad. 🙂
4:30 class with Noah.
Jerks 135×3, 140×1, 145×1
Good cue from Jess about keeping my elbows up on the dip, and good cue from both Noah and Fox about punching through under the bar.
WOD semi Rx'ed
2:50 something? (25/8/7/5/10/5) Yiiikes. 53kg KB.
1:51.1
2:58 (I felt like I was moving way faster than normal on these)
4:10ish (10 then doubles with 25# DB)
Lots of mobility and more handstands afterward. I am so goddamn sore, everywhere.
Had a BLAST at FGB on Saturday. My goal score was 300 reps, and seeing as I haven't been push-pressing for the past three months other than to demonstrate while coaching, I'm really happy with how the workout went. I mean, 2 reps shy is slightly heartbreaking, but now I've got more fire for next year 🙂 Especially happy that I had NO PAIN in my shoulder while doing it! Minimal cranky pain in right hip during WB shots.
Tonight:
Row 3 minutes, droms
Scapjack
Deadlift: 95×5, 135×3, 155×2 (should have been 165. crap.)
185x3x3
3 min rest between sets.
Fine speed and felt solid mechanics on each rep.
Shim under R foot.
Chin Ups: 3×3, 1 minute rest between sets
Handstands, for fun: squat hops, single leg lifts, and straddle hops. Had a couple good balances!
YAY Crossfit! Fun 7:30 class.
Make up post for yesteday – went to Planet Fitness with my wife. Worked out under the stern admonition of the "no lunkheads" sign: DIY mashup madness:
5 rounds { 10 db reverse lunges, 20 pushups }. lunges at 40, 40, 45, 50, 50. Pushups very broken up.
5 rounds { db bent over row, slow 20 count plank } can't remember the weights. Focused on lat activation.
3 rounds { 20 goblet squat } @ 50, 55, 60. They don't have dbs heavier than 60 🙁
Today – hit some solid rack jerks up to 145. Some squirrely, but I'm happy that the reps at 145 felt good. DO suggested a wider starting stance, I think that helped? I keep forgetting this is something I should be practicing at OG. I should focus on this even more than the cleans, even though heavy cleans are fun…
Worked pretty hard on the WOD today, happy with my effort on the row and burpees. I'm trying to transition to american kb swings but at 60 reps all in a row I stuck with russian today. 2 pood – 30, 15, 15, finished in 2:01 I think; minimal rest. Row in 1:40. Quads were a little fried from yesterday at this point but I struggled through the burpees in 16, 14, 10 – 2:51. DB press @ 25, no upper body strength left, took forever.
I see WODs like this posted at other gyms but it seems like we don't do workouts with this structure very often. I enjoyed mixing it up a little bit, fresh hard effort on each round.
"on each round" except the last 😛
FGB plus a soccer game left me feeling pretty creaky, but jumped into noon class today cause I was around.
Rack Jerk: 195, 195, 205, 205. Didn't feel heavy, just disorganized.
WOD was brutal.
I hate American swings (downright unpatriotic, I know) so the 60 with 32KG killed me, finished 3 and change. My shoulders were already hurting, from lots of pressing last week, FGB, and then stupid American Swings stupid stupid.
Rowed slowish, not by design, just sort of died on it. 1:53 I think.
Burpees were verrrry deliberate, about 3:30.
HSPUs are a weakness, finished 20 a little over the 5 min cap and called it. That's still probably progress for me. Got some great cueing from Ro about positioning that may lead to something.
I doubt I will ever be able to raise my hands over my head again. YOWCH.