CrossFit South Brooklyn

Established 2007

Crush Week WOD 11.10.14

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Rack Thruster: 1-1-1-1-1
Must be one motion from the bottom of the squat to overhead. No jerks.

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_____________________ 

Open Workout 12.4 and 13.3

AMRAP 12 minutes:
150 Wall Ball 20/10, 14/9
90 Double Unders
30 Muscle-ups 

Post rounds and Rx to comments.
Compare to 5.29.2014 and 3.23.2013  

It’s Captain Osorio’s Dirty 30! Happy birthday, David!

News and Notes

  • Yesterday was also Inside the Affiliate’s 1st birthday! Head over there to see the latest post about collective learning and why David started ITA in the first place, and how to participate well in the CrossFit community.
  • Congrats to Coach Whit who got her first muscle-up on Saturday—a year-and-a-half of hard work in the making, and she nailed it!

Zen and the Art of Crush Week

By David Osorio
Originally posted on 11.16.2011

In traditional meditative disciplines, you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing. In yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures. In both of these instances, the intention is for the pilot to become more tuned in to the “now.”

In CrossFit, we achieve something very similar through a very different approach. During an intimidating lift or difficult conditioning piece, you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 Rep Max back squat attempt. You know that once you start, you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.

Take this opportunity to set your intention for the approaching workouts. Whenever you find yourself deep in the agonizing “now” embrace it and stay on task. Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by, and don’t make excuses to try and avoid what you’re feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task. If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.

Enjoy Crush Week, which starts TODAY!

_____________________ 
Underneath the Hoodie: David Osorio by Margie Lempert
Starting CrossFit South Brooklyn CrossFit Journal, a preview

We did it a couple years ago, but let’s do it again: describe David in three words or less.

Comments

  1. Captain! The wheel and the grease, still. I am happy to have found David and CFSBK, and happier still that they took me in. Happy 30th, boy. It gets only better from here.

  2. Happy birthday DO!!!

    3 words to describe David: "Unique New York"

    Had to quote anchorman on that one, I couldn't help myself….it truly was the first thing that came to mind. I'm also delirious and need to go to bed. Hope you have an AWESOME day!

  5. YEAHHHHHH!!! DO welcome to the club!!!!!

    3 words to describe DO? this is so tough!! first 3 words that did come to mind:
    Most Positive Metalhead! m/

    thanks for being the coolest dude, and making my year here so awesome! enjoy today!!!

  7. David – Our Fearless Leader

    Make-up from the weekend:

    FRIDAY OG:
    Smolov Day 3
    7 sets of 5 at 372.5 – This actually didn't feel too bad, though it did take a LONG time

    Bench – 275lbs 3×5 – starting to get heavy.

    SATURDAY COMP + LIFTS

    Came to do Olympic lifts with comp class
    Snatch – worked to 225. Got fairly low (for me) on the last one, but not below parallel. Plan to do some serious snatch balance work in the future.
    C+J – Worked to 275. Got below on the final clean, yay!

    Smolov Day 4 – 10 sets of 3 at 395
    Holy god was this heavy. It was a bad idea to do olympic lifts beforehand. I won't make that mistake again. Still might have been better than the partner Morrison that the comp folks did.

    SUNDAY
    Overhead Press – 185lbs 3×5 – also getting heavy. Used the belt for set 2 and 3.

    Looking forward to more Super Squatz this week!

  11. David: defies simple categorization. Happy birthday!

    6am. Rack thrusters: 155, 175, 195, 205, 225. Not sure if I've ever tried to do a max thruster. 205 went up smoothly so I decided to do a bigger jump for the last attempt. No grindiness at 225 either. Metcon: 243! So stoked by those 3 MUs. This is my 4th time doing this workout. The previous 3 times I've scored 240 reps. Mirrored my split times from the last time we tackled this beast, finishing the wall-balls a little under 8min, the DUs just after the 10min mark. Then I took a good 30sec to chalk my hands and catch my breath. Did a double and then a single. Should have tried for another rep in the last 15 sec. See how I just tempered my joy with self criticism.

  12. Who can do better than Jeremyj's "emo pixie manbeast" from last time around? I certainly can't. Happy birthday, DO, and welcome to your dirty 30s!

    Day 4 of my staycation = 8 AM class again. Got to 113 on the thruster — I really had no idea where to go with this, and I feel like I was too conservative. Oh well. Learning experience!

    WOD: 219 reps, which is 32 more than last year. I refused to scale by counting attempts because I wanted to compare apples to apples. Last year I had to do single-double-single-double, whereas this time I was able to string together between 2 and 5 reps each time, which helped a lot. I'm still no double-under goddess, but that's still a pretty big improvement and I'll take it!

  13. DO in three words or less? My Man!
    Happy birthday, old guy. It's hard to believe I first met you when you were a we lad of 24. Keep on being awesome!

  15. A year and a half of work for the muscle-up… dang. That is amazing and inspiring! Congrats, Whit!!!

    Based on the arm tattoo and not counting lifespan, I'd describe DO as a blue supergiant. Happy bday!

  17. Happy Birthday David! The wind beneath our wings. Get excited, the thirties are good times.

    Classified post: McDowell and I are looking for a part-time nanny who can work Mondays and Wednesdays from 8am-6pm starting December 1st. Someone who has experience with infants and is ok working around a cat.

    Please let us know if you have any recommendations. Thanks!

    ellie.rahochik at gmail dot com.

  18. The first time I ever walked into CFSBK was for a teaser class in June of 2010. David taught it and it was myself and one other woman, and that's where it all started for me. Happy birthday DO. You are a truly inspiring human being and it has been a joy getting to know you and work with you these past few years. Three words to describe David? "Captain, my captain."

    PRed my thruster today at 110#, failed at 115#. Then PRed the WOD (which I've done twice and vowed I would never do again). 217 reps in 2012, 215 reps in 2013, and a big 240 reps today. Finished the double unders with about 10 seconds to spare – yes! Aaaaaand now I can barely walk. Awesome. Crush week is off to a good start.

  19. HAPPY BIRTHDAY DAVID!!!! WE LOVE YOU AND ALL THAT YOU DO FOR US!

    Make-Up post from Saturday:

    SO STOKED to have finally done a muscle up! To be fair, it's been a spoken and written goal of mine for over a year and a half to do this, but I certainly can't say I've been training for it for that long. At first, it was just the idea that it could actually be possible. I really got serious about doing the muscle-up progressions and building both strength and coordination for the movement specifically over the past several months.

    Just goes to show what real TRAINING can do, rather than just exercise in hopes that that one thing will get better. I learned so much in the process via McDowell, Ro, Fox, and the rest of our awesome coaching staff, as well as by watching a bunch of videos (Carl Paoli, crossfit gymnastics stuff, etc.) and then training that stuff on my own.

    I was so excited that it actually happened, that I screamed up there out of sheer joy like a real nerd. And then I teared up. Hopefully there are MANY MORE to come, as well as a strict version, too 🙂

    Saturday's work was as follows:
    2-3 rounds:
    5 seated box jumps (20", 24", 30")
    2 ea side turkish getup (22", 33")
    MU work (strict assist with MeLo, then 1 Kipping MU!)

    Snatch with KHarpz:
    63, 63, 73, 83, 93, 103, 108F, 108F (this is my old PR from the spring. had the second one but got too aggressive and over-locked my arms and jolted out of position. ouch)

    Clean:
    83, 83, 113, 123, 133, 143F (2# off my old PR. great pull and good catch I think, just got soft on the way up and didn't fight for it. haven't been squatting weight, so this makes sense)

    Push Presses: 33×3, 63×3, 73x3x2

    Partner Morrisson with Alex:
    50-40-30-20-10
    WB 14#, 10' (I hated these)
    BJ 20" (love these)
    KB Swing 16kg american
    chipper style, one partner at a time.
    Time: 38:49. This was soul-crushing. The round of 40 makes me go to a dark dark place.

    Sunday:
    omelet + french toast + beers + seared tuna burger

  20. 7am with NickDowell

    Thrusters were 145, 155, 165
    then ran out of time. 165 felt smooth, I think I might have had 175?

    235 reps on the workout.
    This is worse than last time, when at least I finished the doubles and got 240.

    I've noticed a similar decline recently on other high rep workouts like FGB. I assume this is due to missing a lot of class in the last few months, but I also haven't been getting as much sleep/eating as much. My body weight is down three or four pounds. I made a goal today to make four days a week at the gym for the rest of this year, then test this workout again.

  23. David! Thank you so much for creating such an amazing place for us all to become the best and strongest versions of ourselves. I can't think of a witty answer and come on, Jeremy's was the best, but one of the qualities I admire and appreciate the most in you is your painstakiing attention to detail. Happy birthday- hope you have the best day ever.

  25. Happy birthday David! you're a leader and a builder and a real visionary – but unlike some other visionaries I've known, you manage to stay a darn nice guy. Your block-by-block conquest of Gowanus is just beginning!

  26. Also: David, thanks for

    1) everything you've done to create this enlightening center of physical culture that we all love, and 2) that video of disturbing things with holes in them.

    Nothing says as much about you as the gifts you give. You rule.

  27. Happy Birthday David!!! I am so grateful that you're created this wonderful environment and community to get stronger! Thanks for all that you do! The under the hoodie article was fantastic!

    Congrats Whit!!!

    Strength Cycle 6:30am, week 3:
    LBBS: 190lbs x 3 x 5
    Press: 65lbs x 3 x 5
    Deadlift: 225 x 1 x 5

    Everything is still moving along nicely. I certainly didn't mind watching crush week begin from the platform today!

  28. Thanks for the kind words everyone!! Im very excited to be entering my 30's surrounded by so many incredible people. Here's to another 30!!!

  32. Well 3 words is just next to impossible given his multiple personalities .. but 1 haiku will do !

    Thirty's wind blowing
    The Brooklyn streets and trees are
    For David bending

  35. My three words are more of a prediction than a description: Better Every Year.
    Happy birthday David and many happy returns!

  36. Brilliant, Intense, Focused and bonus word, Fun! and Inspiring!

    Very best wishes to you David on your 30th birthday! I'm truly grateful to you, and all that is CFSBK. >^..^< Happy Birthday! >^..^<

    Whit, many congrats on your muscle up! So happy to hear that! Hurrah!

  37. @KLR, I love that.

    One of my favorite David memories is when we were editing ITA in the office during the informational session for the 2014 Look Feel Perform Better Challenge. He was taking pictures of the crowd through his little window and suddenly spun around with the most shit-happy smile on his face and said, “All those people are here because they want to get better. Isn’t that amazing? I love what I do so much.” It is amazing.

    I couldn't be more grateful for him and this gym. And happy birthday, ITA!

  39. Thanks for all the additional kind words!

    4:30pm Class

    3 Rounds
    150m Row
    8 Thrusters
    7 Pull-ups

    Thruster
    95×5
    115×5
    135×3
    155×3
    175×1
    185M

    Metcon
    131 Reps Rx'd

    This is the third time I've done this workout and I've NEVER been able to clear the wall balls. Did one set of 10 then the rest were 5's and for the last 10 the wheels came off a little. Wall Balls are SOOO HARDDDD. Felt really sleepy after this, almost fell asleep on the couch.

  40. 4:30 class with the birthday man.

    Thruster
    175-195-205-215-225
    Wasn't sure where this would end up. Pleased with 225, there was a bit more there.

    Did "Morrison" on Saturday so…
    Skipped the WOD and did 30 MU for time in 9:01, over my previous best of 9:14. Zero misses but I wasn't able to string these in big sets. My muscle up needs some refinement.

  43. Congrats Whit! And happy birthday David!

    6 am w. Nick and McDowell.

    Rack thrusters up to 130#. I think I had a little more room to go, but ran out of time.

    WOD: 125 WBs at 16/10. Last time I did this workout, I did all of the WBs + 4 DUs, so I was a bit disappointed with my showing today. BUT I did increase the WBs from 14/9 last time to 16/10 here, so I should be pleased with the improvement. I was hoping to at least match the number of reps from last time, which didn't happen. Maybe it's because I did it in sets of 5 today as opposed to sets of 10 last time. Well, at least all (most?) of the WBs today were with good form.

  45. YEA DO! Now that my parents have moved out of my childhood, SBK feels more like a home than anything to me now. You've created a special place. Happy Bday.

    Returning from Cali beat up and feeling exhausted after the intensity of training at Cal Srength.

    Snatch
    65%x2 : 198
    75%x3: 225
    80%x2: 242
    85%x2: 253, Failed the second, No juice!
    80%x2: 242
    Was supposed to go to 88%% today, not feeling it. Backed off and took what today was dishing out.

    Clean+Jerk
    65%x2: 242
    75%x2: 275
    80%x2:291
    85%x2: 308
    88%x1: 324F
    88%x1: 324

    Snatch pause pulls
    308×2, 319×2, 330×2

  47. Happy B-day DO! DO is a thrasher, shredder & badass.

    Way to start Crush Weeks off with that work out, got to love wall balls! Got through the wall balls and 90 DU, super stoked about getting through the DU, last time I only got 10 due to my inability to sting them together. One of the many things that David took time to show me how to really do them

    Whit- Awesome achievement on muscle up!! You're my idol!

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