Pause Squat: 3-3-3-3-3
Work up to a challenging set of three. Pause for 3 seconds at absolute rock bottom depth (if low bar, then simply get to acceptable depth).
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Row 2K or Run 1 Mile
Go at an easy, conversational pace.
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Roy C. always writes his numbers on the board—do you?
CFSBK’s Art Show is TONIGHT #CFSBKART
CFSBK’s first Art Show (and maybe the first ever at a CrossFit gym?) is TONIGHT from 7:30-10:30pm. Free entry and alcohol.
Matthew Reid, a local Brooklyn artist, will be live painting a mural from 8-10pm. Follow him on Instagram to see more of his stuff, and look through his website to see some of his past collaborations. We are also featuring the work of Travis Poston and Joshua Peters.
Most importantly, come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:
Elyse Barton
Camille Cruz
Asta Fivgas
Katie Harper
Jenna Jerman
Alona Katz
Tim Mauseth
Kevin McDonald
Laura McElherne
David Osorio
Bekka Palmer
Cait Vogt
Keith Walter
Brian “Baz” Zimbler
If you have any questions, email Kate at Katharine [at] CrossFitSouthBrooklyn.com.
If you take any photos tonight (and we hope you do!), use the hashtag #CFSBKART so we can all see them!
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Grandmas Smoking Weed for the First Time
9am with DO and MeLo. That warmup. It certainly warmed. The pause squats were actually fun, lightheadedness notwithstanding. I went 135, 155, 155, 165, 175. That pause is really helpful for feeling and focusing on good form.
The mile run cash out wasn't as chilly as I was expecting and it was nice to get a little primer on proper body positioning beforehand.
10am – warmup WOD! I don't know if I want one of those every day but it's (very) occasionally fun to shock the system. Good to practice wall balls w/o time pressure, I'm slowly getting better at these.
Pause squats, first time squatting in lifting shoes. I felt like they pitched me forward in a way I don't normally, and the weights were light enough that I didn't really need added stability. Hopefully the benefit will become apparent with "regular" squatting in the weeks to come. Worked up to 235×3 which was slow going up but didn't jack up my heart rate. Should have gone heavier.
Still feeling under the weather so instead of CRASH-Bs I rowed a conversational 4k. Hoping I'll feel better in time for tomorrow's clinic, would like to be working hard again.
8am with Coaches DO and MeLo. HBBSQ with 3s pause in the hole at 200#1/3. (started at 155, 165, 175, 185, 200) Better than planned at 185#. Ran 1 mile to cash out. (Forgot to check the time) It was not a cold as I thought it would be, maybe the wind died down a bit.
wow…3 posts?
2pm Comp Team Practice
3 Rounds
5 Seated Box Jumps 12" to 30"
3 Deficit HSPU 1 DC Block
1 Rope Ascent ~15ft
I am afraid of the rope and am hesitant about it.
Snatch
20 Minutes to find a heavy single.
155
175 *going to open with this weight at Hoboken. Glad that 80kg is an every day lift for me now.
185
195
205f
205f
AMRAP 7 Minutes
30 Double Under
10 Ground to OH @115
5 Muscle Ups
2 Rounds + 30DU + 2 GTOH
Worked on jumping to the rings which is significantly harder for me. Power Snatched all the GTOH as singles. Tripped up on a few double unders.
21-15-9
Deadlift @315
Over the Bar Burpees
9:15? Not sure, but I was glad to finish under the 10min cap, especially after most of the 1st heat DNF'd or scaled.
This was really tough. I felt I earned the Bandeja Paisa afterwards, so I ordered one along with a "few" sangritas at Bogota. Rest day tomorrow.