CrossFit South Brooklyn

Established 2007

Pull-Up Practice | WOD 1.22.15

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Strength: 7 x 3 Strict Pull Ups
Use assistance as necessary. Rest about 2 minutes between sets. 

or

Skill: 20 Minutes to Practice Sub Max Sets on the Kipping Pull Up, or Butterfly for Advanced Athletes
Buy-ins:
Kipping Practice – 3 Strict Pull Ups
Butterfly – 3 Strict Pull Ups + 10 UB Kipping Pull Ups 

Post what you worked on to comments.
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Kettlebell Clean and Jerk to Windmill
Work up to a heavy to a heavy set of 5 reps for each arm. 

Post loads to comments.

Samir C. getting scapjacked before class! Have you tried out our Crossover Symmetry bands yet? Crossover Symmetry is most effective when used pre- and post-WOD, and it can make a huge difference in shoulder health and performance. With regular use, you will quickly notice the difference in how your shoulders feel and move. Whether your goals are to set PR’s overhead or relief from shoulder pain, incorporating Crossover Symmetry can help. Follow along with the black placard or ask a coach for help.

Upcoming Events at CFSBK

  • Have you signed up yet for the CFSBK Snowshoe Trip in the Catskills on January 31? There are still four spaces left, but your deadline to sign up is Friday! Learn more here.
  • There’s another Meditation Workshop coming up this Sunday at 3:30pm. Learn more here and don’t miss your chance to get super Zen. Please RSVP on the event page!

Catching up with CFSBK Classifieds

Have you checked out CFSBK Classifieds recently? (Located in the bottom left-hand column under Member Resources.) It’s exactly what it sounds like: a specific forum for all CFSBKers to connect with each other on the level of services, housing, employment opportunities, items for sale or giveaway, lessons and classes, programs, etc. Also, please note that all posts will be deleted after one month(-ish), unless they are advertising long-term services, such as Camille’s work as a freelance Illustrator/Graphic Designer or Amanda Mc.’s work building websites.

The Classifieds idea is a result of our desire to find a better way to localize all the resources within our community. Head over there to play around and post (responsibly) to your heart’s content! If you have any questions, please email Kate at katharine [at] crossfitsouthbrooklyn.com. And here are some recent highlights!  

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Is a Climate Disaster Inevitable? The New York Times
The Most Important Three Words in Strength and Conditioning Eric Cressey
Kettlebell Clean and Jerk Technique TechniqueWOD 

In order to run a self-defense class, we need about 5-7 more interested CFSBKers. If you’re interested (and didn’t already tell us), please let us know in the comments!

Comments

  3. 6am with David and Jess

    Got a private lesson in butterfly kip from David. I think if I can stay consistent in practicing they will start to click for me. The Fox Family also chimed in with some helpful tips.

    Used the 20kg bell for the Clean and Jerk and Windmill. Could have gone heavier on the C&J but this was the right weight for the windmill.

  4. From yesterday:
    Box Squats
    405×3 – felt good, could've gone heavier, but it IS back-off week.

    Tabata KB swings with big white globe – 40kg/88lbs
    12 swings even for each round. Tried to be very consistent on this.

  5. 6am drop-in at CrossFit Forte in Nashville, TN

    Gymnastics
    Three sets, for quality, of:
    10-15 Chest to bar pull-ups
    5-10 Handstand push-ups (strict if possible)
    L-sit (30 seconds)

    Conditioning
    Six Rounds of:
    5 Hang Cleans (155 / 105)
    10 Burpees Over the Bar
    30 Double-unders

    18:57 Rx.

    This metcon was a beast Rx. First round of cleans were unbroken but the next 4 rounds were 3/2/1 and the final round was 1/1/2/1. All DUs unbroken and felt great using my new rope.

    Really liked this box. Bob, the coach, was good about movement prep and gave cues to everyone throughout. Then he gave me a ride back to the hotel. Couldn't ask for more. Highly recommended for anyone visiting Nashville. I'll add it to the travel gym section.

  6. Last night. Olympic lifting. Worked up to 232# for the clean and got the nod to do squat cleans instead of power cleans. Haven't done squat cleans in a while and they felt awkward. Wasn't pulling aggressively enough and keeping my grip on the bar felt odd. Assigned clean workout is 1 clean pull followed by 1 clean. Worked up to 185# on the jerk, but I massively short stepped the split at that weight. Frank had me drop back down to 155# for triples. When I was actually splitting far enough it felt excessive, but both Frank and Fox said it looked good. Assigned jerk workout is triples at 155 (or lighter) until I engrain the better split positioning. Clean&jerk oly yoga was easier than the snatch oly yoga, though still surprisingly tough for only involving a PVC.

  8. Speaking of classifieds, I just posted for a new Verizon Samsung Galaxy S4. If you broke your phone or don’t want to do a contract it’s yours. Check out the details in the classified section. Contact: hgerkin (at)gmail.com

  11. 6am with David and Jess. I worked on kipping pullups. These are getting better and better – and the fact that I've lost a little bit of weight during the LFPB Challenge surely helps. I strung together several sets of 6 and a few sets of 7. Jess's cue for me to not hinge so much at the hips and Matt C's cue to push my head through a little more in my arch at the bottom helped these to be somewhat more efficient today than they have been in the past.

    I did the kettlebell work with a 16kg bell, which felt fine on the C&J and pretty good and heavy on the windmills. I've done all of these before, but the C&J in particular felt better today – at least I managed to clean with some fluidity and not smash my forearms this time. The windmills were tricky to organize – which I've noticed is the case with anything where one arm is raised overhead like that (e.g., Turkish get ups). That should improve with increased strength and mobility in my shoulders – both works in progress.

  12. I can't remember if I said already, but I'm interested in the self defense class.

    Today. 8am. 7×3 pull ups with a green band. First two of each set were great…3rd one, not so much…WHYYYY pull-ups whyyyyy do you torment me so!?

    Kettlebell fun. Clean and presses and windmills…all with the hefty 8kg bell. But seriously, y'all, my empty arm gets heavy doing windmills. Clean and jerks could definitely have been accomplished with a heavier bell, but nahsomuch on the windmills.

  15. Self-defense class- absolutely… May have already answered this?

    Oly class today.

    My knee began to hurt again during Tuesday's Oly class, so I had a chat with Frank before today's class and we went through some things it might be and some easy warm-up stretches I can do that may help with this.
    Worked on cleans mostly and also really light paused front squats (95 x 2 x 8) to assess my mobility, Needless to say, this really needs to become more of a focus for me. I feel like I may have said this before….

    Also stayed and did a half hour kipping pull-up session with MeLo and I actually FINALLY did one kipping pull-up and now I have a set of things to work on three times per week.This was fun and well worth the price. It was great to have the full attention of a coach and have everything completely broken down for me. Also I was never really sure if I was swinging properly so I was afraid to practice too much in case I was reinforcing bad habits, but now I'm confident I am doing it correctly and that I will get them very soon.

  17. Elliot,
    Thanks for notes on your gym visit! Sounds like a great affiliate

    Shawn,
    Youre killing the points in the tracker, keep it up!

    Kind of used BO week to amble about and do a little hybrid of the last two days. Thanks to Melo for giving me the NFT work.

    5:00 AR
    Crossover Symmetry

    3 Rounds
    5 Box Squats 45-95-115
    10 Push-Ups
    5 Pull-Ups

    Box Squat
    135×3
    185×3
    205×2
    215x3x3

    Worked on some Inversions to Muscle-Ups on the rings

    3 Rounds NFT
    1:00 Hollow Hold
    10 Wall Ball Shots 20lb/10'
    5e Windmills 35-45-55

  18. Thanks for the self-defense feedback, everyone!

    Makeup from 4:30 yesterday.
    Box squats: 45×5, 75×5, 95×5, 115×3. Still light for what I'd normally squat, but this was the first time I've done it pain-free with my right hip flexor, and at the heaviest weight. Still feel it during lunges, but it's getting better!
    Loved the Russian KB tabata, 24kg with 12 swings each round. Tough at the end.

    I want to come to OG tomorrow to press and deadlift so I traded tonight for a 5-mile run with a cute dog. Did a plank tabata, side plank tabata, and AR/stretching with lots of intermittent kisses from the cute dog. Nice to be outside tonight.

  19. Also, before meeting with DO, I did Crossover Symmetry and 2×10 handstand shoulder touches. My walk was off today though, could only get about two steps.

  20. Today was a big day for me– I can finally sign up for the rings class next cycle! MeLo was making fun of the the yellow band (or the noodle as she called it) so I tried regular pullups and did one! I almost did two in a row twice (used my legs/not quite over the bar), but eventually just kept doing singles for a total of 10 or so. Marie gave some super helpful advice, too. It's amazing how it felt almost easy after months of seeming impossible. Tangible progress: that's why crossfit is the best.

    Not a fan of those kettlebell windmills, but Whit's rationale of how the unilateral movements can expose weakness made me hate it less 🙂 Thanks! It definitely exposed some weaknesses…so, I'd call that success?

  21. CONGRATS ALLIE ON YOUR FIRST PULL-UP (and then 10 more) YOU AWESOME BEAST, YOU!

    Did you right it on that accomplishments board? I sure hope so…

    🙂

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