Deadlift: 5 – 5 – 5
Work up to a challenging but perfect set of five on the deadlift. All dead stop reps, no touch and go. Use this as a starting place for the next cycle where we’ll be following a linear progression.
Post loads to comments.
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4 Rounds for Reps
AMRAP 2 Minutes:
12 Lunges
9 Push Ups
6 Power Cleans 135/95
Rest two minutes.
Start back at the lunges for the start of each round. Score is reps per round.
Post score and Rx to comments.
Congrats to the Fighting Tacos, who won their championship game yesterday 6-1!
News and Notes
- SCHEDULE CHANGES: Please note our updated schedule here. Pilates with KH is canceled tomorrow night. Yoga for Athletes is also canceled Thursday and Saturday of this week.
- Happy birthday, Dan G.!
Refresher: CFSBK Membership Policy Notes
Below are our current membership policies. If at any point you require any membership changes (i.e. upgrades/downgrades, cancellations, holds) please contact our Front Desk staff. Please review this policies as we head into the holidays and many of you will be traveling.
Signing In
- All members must sign in at the Front Desk (FD) prior to your scheduled class. This includes Foundations, Strength Cycle, Personal Training, Yoga, Pilates and any Speciality classes/events.
- To speed the check-in process, we ask everyone to carry their scan cards. If your scan card is not functioning consistently, please request a new one from the FD staff.
- If there are multiple classes going on (Ex: Group class and Active Recovery), please let FD staff know which you plan to attend.
- Active Recovery and Open Gym classes count towards your membership as normal classes and members need to check in accordingly. If you plan to attend a group class and then take Active Recovery (or vice versa), you must let FD know at check in so that attendance counts are accurate.
- Please note that we have a 5-minute grace period for class attendance. Any member arriving over 5 inutes late will only be permitted at the coach’s discretion.
Upgrade/Downgrades
- Members looking to upgrade their recurring membership before their next billing cycle will be charged a $15 upgrade fee to offset the difference between membership rates. Otherwise, you can simply wait until your next billing date to begin your new membership. Upgrade requests should be made at least 3 days in advance so that we have time to make the necessary changes before your next bill.
Example: David has a 3x/week membership and gets billed on the 15th of every month. Today is the 10th and he decides he wants to upgrade to a 5x/week membership. If he wants that upgrade to be effective today, then he gets charged $15 and can start attending 2 additional classes per week immediately. Otherwise, he can wait for his upgrade to be effective as of the 15th where his new 5x/week membership rate will go into effect.
- Membership downgrades will be effective as of the member’s next billing cycle. Downgrade requests should be made at least 3 days in advance so that we have time to make the necessary changes before your next bill. We cannot provide refunds retroactively for time prior to notification.
Example: Jess is currently on a 5x/week membership that bills on the 1st of the month. Today is the 10th and she wants to downgrade to 3x/week. Her 5x/week membership will remain active through the end of the current month and her new 3x/week membership will begin as of the 1st of the next month.
Account Holds
- CFSBK will honor membership holds/suspensions of one week or more, provided that staff is notified at least 3 days in advance.
- Periods of suspension will extend the member’s current billing cycle by the total number of days absent, resulting in no financial loss for planned timed away.
- Memberships can be placed on hold for up to 3 months. Any suspensions beyond 3 months and/or of an indefinite time period will result in a dropped (inactive) membership. Memberships can easily be reactivated by purchasing a new membership online or by stopping by the front desk upon return.
Banked Classes
- CFSBK will allow members to ‘bank’ classes only from the prior week’s missed classes. These banked classes are limited for use during the following week only.
- CFSBK does not allow you to bank future classes.
- Anyone missing classes beyond a week should contact us ASAP to set up a membership hold. Classes missed beyond one week without a request for suspension is at a loss to the member.
- Members must alert the FD staff at check-in when using the prior week’s banked classes.
- This policy allows us to offer flexibility for extenuating circumstances. We do not intend for members to ‘bank’ classes liberally when they don’t make it into the gym.
Example: Noah is on a 2x/week membership. His graduate school finals unexpectedly kept him out of the gym and he missed his 2 classes this week.
– Noah will be back at the gym next week. He’s planning on hitting 2 extra classes (4 total) to make up for this week and then he will resume to 2x/week the following week.
– Outcome = No net loss of classes.
Example: Noah realizes that he needs additional time away during/after finals. He informs our staff ASAP.
– Noah’s membership is put on hold effective from date of notification until he returns.
– Outcome = No net loss of classes, as long as the request was put in 3 days before he wanted to take a hiatus.
Example: Noah let things snowball, didn’t make it into the gym and never notified CFSBK of his absence. He returns 3 weeks later hoping to make up the missed classes.
– Unfortunately, we cannot permit this since we were not notified in advance of his absence.
– Outcome = Loss of classes.
Please note that your weekly class tally STARTS on Monday, so plan your schedule accordingly. So, if for instance you are on a 3x/week membership, you can’t come Monday/Wednesday/Friday and then attend Open Gym on Sunday night as part of the upcoming week. You would have to pay a drop-in fee for the additional class. Classes missed the previous week can be banked (see above) but you cannot use up your weekly classes in advance of the designated week.
Refunds/Cancellations
- Membership cancellations can occur at anytime and for any reason without additional fees. We do request that you provide a reason for cancellation for our tracking purposes.
- While cancellations can occur at any time, members looking to cancel prior to their upcoming bill must notify CFSBK at least 3 days prior the bill due date.
- CFSBK will not provide refunds retroactively for any cancellation requests.
- Deleting your payment information from Zen Planner does not cancel your membership. Membership cancellations are only processed by contacting the Front Desk (cfsbkfrontdesk [at] gmail.com) or by sending an email to Info [at] CrossfitSouthBrooklyn.com.
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Does Exercise Really Make Us Smarter? New York Times
Zulfiya Chinshanlo 134kg World Record Clean and Jerk
That Sugar Film
Last few days of Smolov base cycle. Feeling the super squatz this morning.
FRIDAY
HBBS – 7 sets of 5 at 405 – these felt good, but definitely were getting heavy.
Bench – 3×5 at 295. Failed on the very last rep of the third set. These were slow-going, but I'm happy I got most of them. May try a 1RM on Friday.
SUNDAY
HBBS – 10 sets of 3 at 425. These felt GREAT. Hit depth on every one. Started to feel kind of draining by round 6 or 7, which makes sense, but am happy to have hit everything well.
Going for a mid-cycle 1RM on Friday. Looking forward to it.
275 for 5.
248 reps at RX on the metcon. 100+ lunges should make stairs a challenge the remainder of the week.
Deadlift: worked to 225. Sorry, Ro, I ignored your advice to work double-overhand grip, and in particular hook grip, as long as possible because I actually need to learn how to do switch grip. My grip has never been what fails me on the deadlift, but Jeremy has given me some strange looks when I go for a heavy triple with hook grip and my hands definitely get angry with me. I just didn't feel comfortable trying out switch grip before, so I'm going to use this cycle to learn it and see how it changes how much load I can lift.
WOD: 50, 50, 48, 47 (195 total) Rx. I probably could have pushed the pace on all movements except the pushups a bit more, simply because the pushups provided an involuntary catch-my-breath period.
6:30am Strength Cycle
LBBS 120lbs 5 x 3
Yikes shit is getting heavy. I know I've reached this number before, but it was at the end of the cycle. If things continue to progress (fingers crossed) I still have about 20 more pounds to go. Double yikes!
Press 52.5lbs 5 x 3
Moving fast with room to grow.
Deadlift 170 x 5
Mental block after I felt the warm up weight was already crazy heavy. Jeremy had to put on his dad voice to get me through these, plus peer cheering (thanks y'all). This is what I imagine real weight lifting is like. It's so heavy you think you can't do it, but your body is ready for it and somehow pulls through.
Worked up to 285 on the DL. Back felt good and it moved well so it seems like a good place to start the cycle
309 on the WOD rxd. Felt like I moved well throughout. All rounds were within 2 reps of each other
Hello! I'm a new-ish member, and figured since I'm trying to get serious about this I should post my results on the blog.
7 am group:
Deadlift: Worked up to 225 x 5. Possibly could have gone slightly more but I feel like this is a good base for the upcoming progression. My thumbs hate me though…blasted hook grip.
WOD: 48/41/41/38: Total 168. Yeah, this one hung me out to dry. I've been gone for a month for various reasons (some legit, some not so much) and what little conditioning I had seems to still be on vacation. Only did 75 lbs for the power clean (usually I end up at women's RX for WODs, which would've been 95) because I had a feeling I would just get tired quickly and didn't want to risk it getting too sloppy. I was right.
6:30am strength cycle
LBBS: 210lbs x 3 x 5
Press: 70lbs x 3 x 5
Deadlift: 250lbs x 1 x 5
All of these lifts are feeling pretty heavy. Per Jeremy's suggestion, I'm going to try using a belt on the squats next time. The deadlifts are a PR, although I was supposed to do 255 (bar math fail!)
Stella – I feel the same way about the grip! I prefer the overhand hook grip and it just feels awkward when I try to do the switch grip, but I'll keep that in mind and try to force myself to use it.
It was a great way to cap off a fun season with the Tacos yesterday! Thanks to everyone who came out to support us!
6am. Deadlifts: 225×5, 275×5, 315×5, 335×5. Hook-gripped up to 315 at which point my thumbs said "no mas!". Metcon: 71, 76, 71, 64. Total: 282. Felt good. Lunges started to slow down in the last round.
Still riding high on yesterday's soccer victory. I'm not able to make it to class today but wanted to give a shout out to all my fellow Tacos for an awesome game yesterday. We played one of, if not our best game of the season in my opinion. Huge thanks to everyone who came out to support us!
Also, special shout out to Coach Noah for being our amazing captain/coach/motivational speaker. Thanks for keeping us in line (well most of us :)) while still making sure we had a fun winning season. We couldn't have done it without you!
So I needed a day to ponder and appreciate the epic journey of this year's incarnation of the CFSBK Fighting Tacos, but here's some thoughts. Strap in, this might get long.
I had an incredibly rewarding experience managing, "coaching", and playing with this great group of friends. Through the course of the season we developed as a team, began to better understand our roles and responsibilities, and ended up playing pretty high level soccer. In 2 playoff games we scored 12 goals and let in 2. Before we took the field yesterday I told the team, "If we play our game, the way we've been playing, there is a 0% chance this team can beat us." It was true- after a 1-0 halftime score we scorched our opponents for 5 goals in the second half. Superior conditioning is certainly partially responsible- in most of our games this season we have gotten stronger as the game progressed. The other team has generally wilted late in games. That's pretty neat.
Why do we care about sports? Why is something as trivial as a NYC Soccer League Championship meaningful and satisfying? I thought about this a lot yesterday, and the answer I arrived on has some direct carryover to our work in the gym. The combined and common Intention of a group of people is a powerful and great thing to be a part of. So often we tell ourselves "no big deal," "it doesn't really matter," or "I'll do it next time." To want something, to go after it with purpose and resolve, and to secure it as a team- the commingling of individual will into communal action- that's why this stuff feels so good.
A big thank you to my team, who have been hardnosed, determined, and a lot of fun all year. Everyone has been gracious, giving, understanding, and flexible, and I appreciate it greatly.
Thanks to all who came out to watch- after the game we all remarked how great it felt to hear cheering from the sidelines when we scored. Mike C and Cam, Rebecca, Nadia, Eric, Katherines Reece and Harper, Eric and Michael E., Lady Fox, and Susan, who also took some awesome snaps. Thanks all! (I'm trying to picture everyone in my head on the sideline, if I missed someone I blame post game beers.)
Finally, big thanks to young Niko Reingold, lover of soccer, who gave me this advice yesterday morning:
1. Make the other team tired.
2. Be hungry for the ball.
3. Always run your hardest.
Pretty sage advice, in soccer and life.
Crazy fun weekend of SBK stuff. Last rings class, which is sad seeing as working with Ken has been awesome, but there will be more sessions, so hopefully I'll keep doing it if my schedule aligns correctly. Between Saturday and Sunday, got a double dose of ring work in, and I am happy to say that an unassisted skin the cat is now totally possible for me.
The art show was really awesome. All the artists were phenomenal, and major props to Kate for the awesome set-up and organization! And congrats to the Tacos on becoming WORLD SOCCER CHAMPS yesterday. You all completely crushed that team.
Would anyone be interested in starting a basketball team this winter for a league around the city? I haven't done one in a year, and I really miss it. There's a 4-on-4 Zog league in Park Slope on Mondays and Wednesdays, which could be cool. Shoot me an email (michael.crumsho at gmail.com) if you're interested!
10am lifting
Bench Press
175×5
200×3
220x1x3
Supposed to just hit the single here but it felt great.
Press
95x10x5
This is a whole bunch of reps.
6 am w. Nick and Ro.
So excited to work on non-metcon deadlifts this cycle to try and improve my technique and load on this lift. Worked up to 155# (5x) – 165# (5x) – 175# (5x). I think I had room to go up, but given that the 165 and 175 were already PRs for me and the fact that I was trying to incorporate a lot of great cues from Nick and Ro, these weights felt plenty fine.
Partnered with Neil for the WOD. 217 reps with 95# for the cleans. Super hard to keep the cleans organized and had to drop the bar and reset for each rep here.
Mike, if it's legal for you to lift me up and give me a boost to the basket each time I make a shot, then I am in for basketball. Otherwise, I don't think it's my sport.
Kudos to the Fighting Tacos on the win! And a big shout-out to all the artists who showed their work on Saturday. I was very impressed with everything I saw, and with the wonderful set up! Thanks so much to Kate R., K-Harpz and anyone else who was involved in set-up for all of your hard work.
Make-up from Saturday comp class:
Snatch: worked up to 93, which is higher than I've been able to get for a while. It was an ugly power snatch though. Could not get under 98.
Snatch Balance: Worked up to 83. Since I tend to jump my feet out wide, Ro advised me to just start with my feet wide and keep them that width as I descended. It helped a lot!
Hoboken Metcon 1 (AMRAP 7min: 30 DUs, 10 S2O @ 75, 5 C2Bs)-3rds + 4 C2B.
The shoulder to overheads killed me. I've barely metcon'ed in the past month, so I'm hoping that these feel a little better at Hoboken, and I can do fewer sets in the last round (which was 3+2+2+2). All unbroken on the DUs and C2Bs (I wish there were more of these!)
Hoboken Metcon 2 (For time: 21-15-9 DL @ 205[!!!] and burpees over the bar)-6:39.
Broke the DLs up into 10/6/5, 5/5/5, 5/4. This worked well. I hope to take a little less rest between sets on game day, but overall I was happy with this. My back, however, was not. I have some trouble getting really tight at the bottom, especially on my first lift. We'll see about deadlifts today…
Congratulations, Fighting Tacos!
Yay Fighting Tacos! Noah, thanks for the shout out to Niko. When he hears that you took his advice — and won — he may want an assistant coaching gig.
Niko for AOTM!
6am today with Nick and Ro
Deadlifts: 255×5, 275×5, 285×5
Metcon: around 220 reps? Pretty sloppy lunges, I'm afraid. Cleans were hard by the end. Pushups actually forced me to pause on my last couple rounds, maybe because I did a lot of presses, ring dips, and thrusters yesterday. Fun working out with Ryan.
Noon class
Deadlift- I have not done these for strength in a LONG time, maybe all year. So, I had no idea where I would go on this. 75×5, 95×5, 125×5, 155×5, 185×1. First try failed. Second try got it up but no way was I doing 5 (or probably 2). 165×5. Felt OK but Fox said I was soft. Excited to work on these this cycle!
WOD- @73 lbs. 214 reps. 52, 55, 54, 53. I probably could have gone heavier on the cleans. Pushups were worst. Started doing 9 at a time, by last set 3×3.
Congrats Tacos!
are you a software engineer who has built an e-reader?
i have a big project. i would like to give it to you. it's a children's book with flippable pages, DRM (digital rights management) , etc.
ping me.
mignyc at gmail dot com.
Congrats, tacos! Great reading Noah's writeup.
Still feeling sick, maybe worse then yesterday? Not doing any metcon stuff is crushing my spirit so I compromised with a DIY workout today:
2 rnds { 15 KB @ 60#, 10 rdl, 10 weighted reverse lungs }
Then since Mondays programming is bench + DL:
Db bench @ 60x5x3; medium heavy, probably a good starting point for an lp.
Snatch-grip DL: 225×5. This wasn't great and I was losing my grip… Maybe less weight next time so I can really get these right.
Then practiced CRASH-B positions for a few minutes. Looking forward to not being sick!
Re-posting from last week:
Still need a free-range turkey for Thanksgiving?
I reserved a lovely, pastured turkey from this farm: http://www.tamarackhollowfarm.com/turkeys-0
but ended up scoring one from the co-op.
If you are interested in taking my reservation here are details:
17-22lbs (requested the smaller end of the range)
$5.50/lb
pick up this Wednesday 11/26 at Union Sq farmers market
I put down at $20 deposit that I'm happy to split with you.
email me at margielempert (at) gmail dot com
Good gobble to you!
Jess and I took another Bikram Yoga class tonight, taught by our very own Jacklyn. It was great. Still really hard, but great.
I 2nd (3rd, …7th?) the sentiment about how awesome the art looked at the show Saturday night. Very cool and interactive. Props to Kate, Katie, and Brad. It'd be great if you could continue to bring any and all of the reasons one treks to the city, right here to Brooklyn. Maybe we'll host live bands soon?
FOX im way into the live bands idea, i worry about fitness equipment being destroyed haha BUT maybe i just go to the wrong shows though. also i appoint you as staff/bouncer.
(still want to do a karaoke night and a board game night with lil jb)
First post (but longtime comments reader):
Deadift 250, 275, 285. Noah encouraged me to use the double overhand grip. But after 250 it was slipping from my fingers by the first rep, so I switched to switch grip mid set. Going to have to strengthen my grip.
WOD 241 reps @115#. Happy to see push-ups in the WOD today. I also enjoyed the 2 min on/off format: a lot easier to dial up the intensity when you know it will be over in 120 seconds.
It felt like a long time since I'd been in the gym. Also I couldn't stop yawning and felt pretty out of it.
3 mins of Lax Ball Mash all over the back of my left leg. Knee not functioning properly.
Row 250m
Warm up 2 x 2 with 15 sit-ups instead of push ups
Deadlift w Shawna
95 x 5
125 x 5
145 x 3
160 x 5
165 x 5 (hook grip) ran out of time. move up from here.
2 min AMRAP w Lil JB — helpful to learn some tips on efficiency of movement by watching her
12 lunges (reverse)
9 push ups
6 power cleans (95#)
2 min rest
First 3 rounds 52, 4th round 54
Good one.
2 rounds of (10) Blackburns and (20) Hollow rocks
Mobility at home:
2 min couch stretch each side
More mashing and gentle stretching of hips, hamstrings and calves
Leg massage
A rare 5.30 pm class for me with Arturo and Noah.
Deadlift
225 x 5, 235 x 5, 245 x 5.
WOD at 73#- 227 reps. Ok so I had planned to Rx this but I chickened out as I may have had a few drinks yesterday and 93# is heavy for me at the best of times. Once we were told the intent of the workout, I decided to scale. The cleans were really fast and easy once I got going, but it took me a couple of sets to actually remember how to cycle them. Anyway, fun workout. The push ups were the worst part.
I promise to get back to my CRASH- Bs training tomorrow. My knee is feeling better.
Guys! Thanks for all your lovely words about the art show. That's one of the coolest things I've done and hearing from so many of you on here and in person about how much you loved it has been really rewarding. I've told a couple people this but there was not one artist in the show about whom I thought, "Eh, we'll let you in because you're a member." Everyone is so talented, and it was a blast to figure out how to repurpose all the equipment and space. Some of my photos are up in Flickr, but I can't wait to see Bekka and Asta's photos. Couldn't have pulled it off in those last few hours without Katie and Brad. The biggest thanks to David for trusting me, and for buying all of us quite a few rounds of drinks.
Yesterday: hilarious/helpful AR class with Fox, and fun to see the Tacos destroy that poor other team. I started to feel sorry for them.
7:30pm class tonight with David and Arturo.
175 on the deadlift, will give me room to grow. Trying to decide whether to add a second exposure to this at OG on Fridays, along with pressing. HMMM…
191 reps Rx-ed on the WOD. My right hip flexor/groin area is still being feisty so I started off doing box jumps and then went to the lunges. No feedback yet. All strict push-ups which slowed down on the second set in the last two rounds. Fun WOD.
Also, yay for first time posters, Abraham and Ben Aug.!
Second post of the day!
6:30pm w/ Noah and Ro.
Worked up to one rep of 225 on the deadlift and was DONE. Went back down to 205 (where I'd done a warm up set), did another set of five and then rolled out for the rest of the time. My back was rounding and I just still feel smoked from Saturday.
298 Reps Rx on the metcon, partnering with Lauren B. My legs got so tired by the end of each round! Those lunges were no joke. All cleans touch and go, but by the second set of each round
I had to rest a little more at the top. This was harder than I thought it would be!
That slo mo vid so awesome. 1) the lift is sick, 2) the coaches in the background are almost, if not more, entertaining….
Interloping at another box a couple days during the week in prep for AO. SImply put, there are no substitutes for SBK. PERIOD.
Snatch, 75%x3x2, 80%x2x3, 85%x2, 88%x1, 90%x1
225x3x2
242x2x3
253×2
264
275
CJ, Sme %s as above
275X3x2
290x2x3
308×2
319
330
341
HBBS, Something heavy 3×3
374
Position Snatch pulls, HEAVY
308×2
330x2x2
This should be the last week of very high volume before the taper….
4:30 w/ Coach Noah & Ro:
First class in over a week due to vacation and resting for soccer championship winnings.
Deadlift:
5x 205, 225, 225.
Could have gone a bit higher if pressed, but this was challenging, yet comfortable. A good place to build from during the upcoming cycle.
WOD Rx'ed:
First round was ONE rep shy of 2 full rounds. Became comfortable with how the rounds felt, cycling the movements, and where to apply the pressure. Round 2 was 2 full cycles +5, 3rd was 2+9, and last was 2+10. Really pleased that with each round my reps were increasing as I became more comfortable cycling the Cleans, and confidence pounding out the push-ups.
Blisters on the insides of my thumbs.
I must also say thank you and congratulations to the Tacos. My first year playing with you, and it was an absolute joy. Often times was one of, if not THE highlight of my week. Everyone on the team made the experience friendly and enjoyable, and gratifying to have a little broken trophy sitting on my desk!
Lil JB/Camille:
CFSBKaraoke YES PLEASE.
Good comments today!