4 Rounds For Time:
500m Row
10 Front Squats 185/125
10 Burpees
Post time and Rx to comments.
Ellie June takes on wall balls, a little over four months after giving birth to Vesper!
News and Notes
- The AM and PM Olympic Lifting cycles will both run, and there are a couple spots left in each if you’re still interested! The AM cycle will start next week, and the Total will now happen on March 15, so both cycles can Total together. Learn more here!
- Alex W. is designing some cold weather running apparel for lady runners, and she wants to hear from you about what you love and what you hate about your gear, and what you wish your apparel could do for you. Anyone interested can email her at abwoolfson [at] gmail.com.
- Kevin G. and his wife welcomed their baby boy into the world on Monday, January 12, at 9 pounds 4.5 ounces, 22 inches long. Congrats, Kevin!
- Happy belated birthday, Jacob B.!
Tired of Freezing in Brooklyn? Come Play in the Snow!
CFSBK is once again partnering with local outfitter Gear to Go to go play in the snow! Like last season, Gear to Go will guide a snowshoe trip just for CFSBK members and their friends. But this time, we’ll be venturing out farther north to the Catskills for better likelihood of ideal snowshoeing conditions. This full-day trip on Saturday, January 31is specially discounted at $79.95 +tax per person (instead of $99.95). Fee includes transportation to/from Gear to Go in Park Slope and gear rental (snowshoes, crampons, and microspikes depending on the days conditions). Hike is suitable for ages 15+. A minimum of 8 people must sign up by January 23rd for the trip to be a go! This trip date also has a maximum of 13 people so register HERE now if you are interested!
Email Mare at mare [at] crossfitsouthbrooklyn.com with any questions.
_____________________
Ship Your Enemies Glitter
Sebastian Seung’s Quest to Map the Human Brain The New York Times
You can’t detox your body. It’s a myth. So how do you get healthy? The Guardian
Understanding Crossfit and the Intensity Prescription The AF Project
6am with Arturo and McDowell
Fun to have such a big class on a freezing morning like this.
That was a tough one today. Hit 21:18 Rx. I think I went a little too slow on the row, but I know from past experience that when I push harder than a 1:50 500m I tend to be totally smoked afterwards. My rounds looked like this:
1:58 row, 10 FS, 10 burpees
1:57 row, 10 FS, 7/3 burpees
2:05 row, 6/4 FS, 5/5 burpees
2:01 row, 6/4 FS, 10 burpees
I can't decide if this WOD or the 4-4-4 WOD last week was harder. Today's definitely put me into the pain zone at the end. Thanks to the entire class for cheering me on as I slogged to the finish through the last round.
6am with Ro and McDowell
Finished in 18:28 at 155#. Definitely the right weight. Any heavier I would have had to break up the front squats which I was not willing to do. In all honesty if the penalty didn't exist I probably would have broken these up. Everything unbroken with the first two rows sub 2:00 and the last two just over 2:00.
Kept thinking I was going to catch Christian on the rows but it was not to be done.
Finished up with 3 weighted chin ups at 40# but had to run out before testing a single.
Strength Cycle:
Backsquat 265 x 5 x 3
Bench 160 x 5 x 2; rep out at 160 at 9 reps
Clean 120 3 x 3
Did anyone catch FDNY Luke on NBC 4 last night responding to a fire at Penn Station?
Also any recommendation for boxes in Chicagoland North … e.g., Winnetka, Northbook, Glenview area?
6 am with Ro and McDowell
Finished in 20:57 Rx'd. Was hesitant on the weight, but saw Michael go for it and I had to try. Kept the rows really slow: 2:10-2:25 at 14-16 spm which let me get to the front squats relatively fresh. Got the front squats unbroken and did my typical slow burpees.
I did fail the power clean for last round – pulled it up to my face and just never got under it.
6am. I scaled the WOD to 95# and finished in 17:48. I should have gone heavier. I initially intended to do this at 125 or 135, but I saw a bunch of people in the first heat doing 95 and it did not look like they were even close to chillin'. Nor was I at 95 (and I continue to suck at rowing – I just know my strokes are inefficient), but I think I could and should have gone to maybe 115. Next time. We'll see what tomorrow brings…
On the chins, I did 3 unweighted sets of three, then one set with a 20lb barbell and one set with a 25lb barbell. I'd never done weighted chin-ups before and I'm pleasantly surprised that the tendons in my left elbow (which chin-ups irritate like nothing else) aren't screaming right now. Yay for clean living.
6:30 am Strength Cycle
LBBS: 100lbs 5 x 3
Bench Press: 50lbs 5 x 3
Cleans: 58lbs x 1 (oops), correct work weight 48lbs 3 x 3
♥♥♥ staring the day with SC
5:30am drop-in at DogTown CrossFit in Culver City (LA), CA.
Warm Up
3 rounds of:
200m Run
8 Nurpees
8 Good Mornings
8 Air Squats
Skills
3 Rounds
20 sec. Hollow Hold
5 Parallette Push Ups
10 Overhead Walking Lunges (bumper plate)
Lift
Deadlift
5 sets of 3 reps
Build to a 3RM
Conditioning
"Reverse Helen"
3 Rounds For Time:
12 Pull Ups
21 KB Swings (24/16)
400m Run
worked up to 295 on the deadlift which felt pretty good.
Reverse Helen in 9:07 Rx.
Enjoyed day 1 here. Dusty was a good coach and a nice guy. Friendly atmosphere. DogTown is much smaller than CFSBK which really made me appreciate the space we have. They don't get to do as much strength work as we do due to the size.
Back tomorrow for more. Only a little bit sorry that I missed today's workout. Rx looks crazy. Probably would have gone with Matt at 155 on this one.
6am
18:06 @ 155#
Settled on 155#, using my rep outs as a guide. This is a FSQ workout — paced my rows around 1:59 and didn't burn the burpees. Just wanted to keep my legs fresh for the 40 FSQ reps. Might have be able to go heavier but form would have been sacrificed.
10, 10, 5/5, 10
7am with Ro and McDowell
16:46 @ 95#
The 60-70% range of my last weight in this past cycle's linear progression would've been 115#, but I subtracted a few pounds because… I'm a little rusty in the morning. And also to guard against crap reps, per Fox's suggestion.
15:30 at #95
1:52 row
1:57 row
2:05 row
2:01 row
Matty said he was trying to catch me but he honestly was my pacer for the first row round. I got locked in and focused on good long pulls while keep a good pace and things went erol. Just one of those good rowing days.
The FSQs were great the first two rounds. The last two rounds were unbroken thanks to the penalty motivation. The problem was mainly my grip and shoulders feeling fried.
Great WOD, tons of fun – although I'd feel differently about it at RX.
Nooner
16:04 rx'd with a 5 burpee penalty in the 3rd round. I thought they were joking about the 5 burpee penalty, so i dropped the bar as a part of a recovery strategy. Then the coaches started laughing sadistically at me and told me a I had to do 5 burpees. Any extra work is not fun in a workout like this. **note to self, they don't joke about penalties.
Rows slowed down a lot:
1:56
2:00
2:02
2:10
Surprisingly this hurt more in the cardio department than the strength department. Next time i will not put down that bar.
12:00pm Group Class
WTD Chin-Ups
BWx5
+53x3x2
+63x2x2
+83×1
+93×1
ROW/FSQ/BRPE WOD
20:00 at 155lbs
– First three rows were all about 2:05 pace, last row was a slog at like a 2:15 pace. I don't like rowing.
– All FSQs unbroken and I think 155 was exactly the right weight. Had set up to do 135 but Arturo peer pressured me into 155 which ended up being perfect. The last 3 reps of each set were a challenge
– Burpees slow and non-strict
1pm-ish lifting session:
Lbbs:
(45×5, 135×5, 175×3, 205×1)
220x5x3
-much better than Monday's 215x5x3! Maybe it's the new romaleos but pretty sure it's Fox's advice on being better braced.
-squatting 3x/week and adding 5# each time is starting to get scary. Hitting 225 on Friday with no belt seems daunting but doable.
Press:
(45×5, 65×4, 75×3)
82x5x3
-all good. Will make another 2# jump next week.
3rnft:
-10 ghd sit-ups
-10 back extensions
-4 chin-ups
ugh sick this week so no workout posting from me but wanted to say GOOD LUCK TACOS on your first basketball scrimmage tonight!!
We have a basketball team?
4:30 group class
weighted chin ups
15 lbs 2*3
25 lbs 2*2
35lbs 1*1 I failed on the last one by an inch or so.
row/fsquat/burpee WOD:
18:08 @ 115lbs
originally wanted to try 135lbs for the front squats but after warm up I knew I'd fail and not complete the work. I was comfortably uncomfortable at this weight. the row was easier than I thought, although I didn't go balls out…my pace was around 2 mins to 2:14 but the burpees sucked more than I imagined.
I'm happy to be back in training after a 6 month hiatus and I'm glad I made the right decision to finally join cfsbk after 5 or 6 years since I had taken a teaser class here.
Welcome back, Henry!
David: yes. You're on the team… I gave you a jersey and everything?
5:30 class.
Did 5×3 chin-ups, but failed the third rep of the fourth and fifth sets.
Modified the WOD, subbed deadlifts at 135# for the front squats and finished in 16:01. My lower back was lit afterwards. So much pulling this week for me. Fun to get in the more meditative state these longer WODs require though.
And yay Ellie!
4:30 class- I love vacation days!
17:40 on the WOD with 75# front squats. The cardio killed me on this- was out of breath for ~10 minutes after haha
Rows were all around 2:03-2:07. Walking up and picking up that bar was the daunting part- especially with that penalty- definitely took my time a little too much because of my fear of the penalty.
I usually go to the gym right after work but went straight home bc I hit a really low point and felt exhausted. Realized I was just hungry because after I had a snack, I got my second wind so did the WOD in the gym in my building. I need to pack more lunch tomorrow so it doesn't happen again.
I warmed up with some double unders, then did 3×2 chin-ups. Should have done two more sets but just wanted to get the workout done. I haven't worked on strict pull-ups or chin-ups regularly since October and I really need to start working them back into my routine so I don't lose them! I don't think I could have added weight, but who knows.
Did the WOD @83#, which is 10# lighter than I should have done but after last week's attempt @93# on the clean, front squat, S2O WOD, I thought 83# was the better choice. I did all movements slow but steady. Splits on the erg were about 2:20 each. I thought I could kick it up at notch on the last round, but that didn't happen. Time was 17:50.
More Cal Strength liftin!
Jerk, 1RM
264
286
308
330
341
352
363
374F, Damn
374F, DAMN
374F, DAMN!!!
HBBS, 5RM, -5%, -10%x5
396×5
374×5
352×5
Push Press, 5RM, -5%x5x2
264×5
242x5x2
Pendlay Rows, 5RM
264×5
242x5x3
Love training with these guys
8:30 pm
Strict chins: 3 just me!, 10#x3, 20#x2, 30#x1, 40#x1(F), 40#x1, 45#x1(F)
Leaderboard 3rd place is 45#, got about halfway up at 45 and ran out of gas, pretty close though! Now I have something to work for!
WOD: 18:37 RX
That was brutal, all the squats unbroken. Need those burpee penalties more often because i definitely would've dropped the bar a couple times otherwise.