Fitness: 3-3-3-3-3
Establish a new 3 Rep Max. Use spotters
Performance: 1-1-1-1-1
Establish a new 1 Rep Max. Use spotters.
Post loads to comments.
e8/8
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10 Rounds, AMRAP:
:30 Burpees
:30 Rest
Post highest and lowest reps to comments.
Molly and Tucker came to cheer on their dad, Coach Fox, yesterday. Congrats to all the lifters that participated in Frankie Murray’s Olympic Lifting Program Mock Oly Meet! Photos from the snatching portion of the event are up in Flickr.
News and Notes
- Pilates with KH is canceled this Tuesday. Check out Active Recovery at 6:30pm instead!
- Sunday’s Kids Club is canceled this week (3/22), and will resume on March 29th. Email Janelle [at] CrossFitSouthBrooklyn.com with any questions.
- CFSBK’s Movie Night returns this Friday night after Open Gym with Fight Club!
- Ever wonder why CFSBK programs rest days? Check out Coach David’s new article, “Why Your Gym Should Program Rest Days,” over on his blog Inside the Affiliate.
- Don’t forget to submit your Open scores for 15.3 by 8pm tonight. And ICYMI, we made a video of CFSBK’s competition team crushing the workout on Saturday.
- CFSBK’s Hoopin’ Tacos have a game tonight at 9:30pm at John Jay! Come cheer them on!
Community News
- Congrats to Samir C., who just released his new book, Eye on Cricket: Reflections on the Great Game. Check it out!
- Rachel H. is our resident handstand whiz! Check out this cool video she posted on Instagram!
- Stella Z.‘s choir, the Oratorio Society of New York, will be performing the Verdi Requiem with the Manhattan School of Music chorus and orchestra on Thursday, March 26 at the Cathedral of St. John the Divine on the Upper West Side. It’s an epic piece of music and a really gorgeous space, and she would love it if some SBKers showed up! Tickets and full details available here.
- Happy birthday, Lauren B.!
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The Time You Have (in JellyBeans)
The Australian Meat Pie, with CFSBKer and Owner of Sheep Station, Jason C. Tasting Table
6am with Nick and McDowell
I was excited to finally go for a new bench 1RM since this cycle moved fairly well. I warmed up to 225# with triples and doubles, then switched to singles for 225#, 245#, 265#, and then the final at 280#. I tried for #285 but missed it. #280 is a 25# PR on top of my old 1RM.
The conditioning piece was fun (I'm weird, I know, I like burpees). Went toe-to-toe with BK and managed to stay fairly consistent with a mix of 11s, 12s, a 15 and a 16 across the rounds. Total score was 124.
Nice work Samir on the book! I've been enjoying your blog.
Catch-up from last night. I went into OG to do the scaled version of 15.3. After cleans, deadlifts, and the WOD earlier in the day, knew it was going to be tough, but I set 3 rounds as my goal – and almost made it. I got 613 reps, which is 63 single unders into the 3rd round. The wallballs were broken into sets of ten in te first round and a half, then fives. I did the single unders in sets of roughly 50. Halfway into the second set of wall balls, my lower back started to really let me know how much it hated me. The single unders were almost rest – if I could get my movements on my doubles to be anywhere near as efficient as with singles, they will be much less of a pain in my ass. Happy to take a rest day today, but I'm excited to do some 1rm testing on the bench tomorrow.
Thanks for the shout-out to the book. This blog post tells you a bit more about it:
http://samirchopra.com/2015/03/05/book-release-announcement-eye-on-cricket/
Mock Oly Meet Recap (Note to MGMT: We really need to do something about the word “Mock”. Perhaps replace it with “CFSBK Invitational” or “Comedy”).
You know how there are some words or phrases that make you cringe and your skin get all tingly in a nauseous-ish way? Mine are moist, funky, catheter and couples massage. I can only describe my first snatch as a moist, funky catheter.
As Peter and others have noted, the CFSBK Invitational Oly Meet experience is NOTHING LIKE THE STRENGTH CYCLE TOTAL! You start by entering the squared circle, set your feet, grab the bar, get tight, look up – oh hey, there is our judge David Osorio, sitting uncomfortably close and staring, just staring, and judging, judging and staring, judging, staring, judging . . . I thought I was over the performance anxiety issues that plagued me throughout college and my early to late twenties. Apparently not.
Frank gave us two pieces of advice before the meet. (1) Visualize – which I agree is a good idea unless you visualize yourself missing each lift (Note to self – don’t do that). (2) Clear your mind and just lift. Again good advice, but I can only truly clear my mind with the aid of certain “supplements” that did not seem like a good idea to consume before attempting to lift heavy weights overhead.
Second attempt, I pulled the bar so high that I practically caught it fully erect (bad choice of words?). Gracias adrenal glands. Third attempt, why not go for a PR? I am a sporadically nice person with a strong sense of entitlement. Surely the universe owes me this? Well f-u universe. That right, I said it.
After the snatch attempts my wife gleefully told me that she caught all of them on video. Which she then proceeded to threaten to post of YouTube if I would not commit to the aforementioned couples massage.
C&J’s went much better. White lighted the first two attempts. Sense of entitlement, still intact, decided to go for a PR on the third lift. Clean went ok, put pressed out the jerk. Knew I missed right away, but heard someone yell “Stick with it”. I took this to mean I should perform an extended salsa, rumba, cha cha, samba routine with the bar overhead. AZUCAR!!! Lesser men would blame this miss on some tendonitis in their left elbow. But I live by a code. The outlaw code.
Bottom line, had a great time spending Sunday afternoon with my partners in Oly crime who all kicked @ss! HUGE thanks to Coach Frankie, David O, Karl and Brad for loading the bars, my fam, all the spectators who came out to cheer us on and Kate and Jess for the great photos/video (take a look at the Flickr feed – Lauren B is giving a clinic on proper start and catch position btw).
Also, huge props to Michele K-Something, powerlifter extraordinaire, who signed up for the cycle to try something completely new and once again confirmed her TFBA-ness.
See you next cycle, hopefully across the street!!!!
6:30am Strength Cycle, again (6th in a row?)
LBBS: 105lbs 5 x 3
I feel like I should be lifting heavier, but then again I've come a long way from barely being able to go below parallel, so I know my gains are more than just numbers.
Press: 47.5 5 x 3
OK
Deadlift: 145 x 3
Back still feels funny. Not sure if it's in my head now, but I'm bail when it starts feeling heavy. I really need to incorporate AR into my routine.
PS So great to see Mel & Robyn this morning. Looking forward to a fun cycle! (Still miss you Adele!)
PS2 Margie, I'd totally sign up for a cycle with you if it were at 6:30am, Tue & Thr. But don't tell Jeremy shhhhh
Woohoo, I did a group class with no mods!
Bench: 135, 145, 150. I got the bar up at 155 which would be a PR except my ass came off the bench. Dammit! I tried again but it was a total fail the second time — not enough rest to make it.
Burpees: 8 per round except round 2, in which I got only 7, for 79 total. I'm going to cover my eyes when JB posts her number.
@Jay-Star. Reading your blog posts Make.My.Day.
6am with the NickDowell
Bench: 95×3, 100×3, 105×3, 107F, 100×3, 100×3
It was a little disappointing to not hit 107, but not unexpected given my lack of consistency in benching this cycle. It was great to see my partner Christian smash his old PR, with ease!
WOD: I was envious of the strength cyclers this morning. Managed to do 8 each round for a total of 80. Abs are still sore from all of those sit-ups yesterday, so only half cashed out.
Hi all,
I am coordinating a conference this Saturday for the New York Collective of Radical Educators (NYCoRE.org) called Justice Not Just-Tests. We are expecting about 1000 youth/educators/parents/activists at James Baldwin School in Manhattan. We had a member who was going to take photos, but his father passed yesterday, so we are looking for someone to take candids throughout the day. Perhaps one of CFSBK talented photographers might be interested? We could offer only a small honorarium and an awesome t-shirt, but perhaps it sounds intriguing? Please let me know if anyone might be down… bree at nycore.org. THANKS!
6am
Bench: 210×1
This is a 5lb PR.
Metcon: 120 reps. First 7 rounds @ 12 reps, 8 & 9 @ 11 reps, 10th @ 14 reps.
This is a fun one (yes, I'm weird like Michael). Burpees didn't feel particular snappy today.
Classic 6am NickDowell
Bench: 210×3 (185×3, 195×3, 205×3, 210×3, 215x1F, 185×3)
Burpees: 112 (11 every round, 12 on last two rounds) I'm with BK and Michael, in thinking this was fun, but not in being a human pogo stick. Pretty sure I could never manage 120 on this workout.
Thanks for that, Jay. I myself am a big believer in the old saying that goes "Laughter heals all snatching wounds."
Also, this pic is E.V.E.R.Y.T.H.I.N.G. Dang it, prizewinning.
For those who read Kate's announcement of my choir concert before she fixed my stupid mistake…
It said May 26. Nope. March 26. My bad. We will have another show in May and I'll be sure to hit you all up for tickets then!
@ Jay- what Joy said.
Seriously loving all of the pics from this weekend. Lots of fun was had.
Back to reality with a big fat crash today with my shambles of a 15.3 attempt. I managed 541 reps. So much for what I said on Friday about pushing myself as hard as I could- I just had no desire to this today.
The wall ball was so light I kept hitting the 10 foot target and I guess I went out way too fast because my shoulders got really sore and tired and by the time I got to the second round I could barely do sets of five. My single-unders were a mess for the first round until I found my rhythm. I was a few reps in and I just wanted to stop/ change ropes/ cry. I also quit with 20 seconds left to go which is embarrassing because I could have at least finished that set of wall balls. Mentally, I wasn't there. Physically, I have a LOT of work to do on my conditioning.
Workouts are way more fun in group class. I will never attempt another WOD by myself.
Kudos to all the people who kept going with this one. Thank you Lauren S. for judging. Sorry this post is so negative.
Hi,
I've been confused since last night about what to do with my score of 0 on 15.3 Rx'd. I JUST found the post on the blog from Saturday confirming the rumor that in order to submit a score for the open, I need to do the scaled version of the workout. I wasn't even aware that I was allowed to switch back and forth between Rx and scaled. I do want to be able to continue submitting my scores for the last 2 weeks and have something to refer back to in later years. Is there any way I could find space/time to do this at 7:30 this evening, maybe even as a warmup? Any insight would be helpful.
Thanks!
Stephanie M
Also- is anyone interested in splitting my 10# meat share with me? We could even just try one month to see if you're into it…
Question for Mgmt:
I did 15.3 on Saturday at 1 in the giant class. My partner was not signed up for the open, though he did gamely attempt to count hundreds of single unders for me. Who can I put down for my judge for this workout? For now I put down our fearless leader, David, but I'm happy to change it.
Thanks,
Dan Glaser
Charlie – how much to split? I think we might give it a go.
Interesting weekend for me at the gym. For a half a second I thought about posting something like "Welp, I failed a whole bunch of times this weekend," but that's b.s. Instead, I TRIED something a whole bunch of times, and while I wasn't successful, I feel like a learned a TON. Basically, I tried 15.3 rx'd 2 (or 3, or 4) times, and came away with a zero every time.
On Saturday, I came in and made an effort for 14 minutes. Got close a few times, but ultimately couldn't connect. I heard a lot of pretty good/hilarious cues (the best of which involved people telling me to either punch my own junk or stick it somewhere while in mid-air). I took Noah's skillz workshop on Saturday, learned the mechanics of kipping HSPUs and ring dips (the latter of which I think I can now do) while acting as his giant guinea pig (side note: everyone who took this on Sunday should thank me, as I successfully convinced him to remove the 15 minutes of kidney punches and insults with which he wanted to start the class). Since we had extra time, he gave me a few more cues on muscle ups, and I felt emboldened enough to want to come back in on Sunday and try again. [For real, though, the next time Noah offers a workshop, you should take it. It was great and very helpful, and I feel like it put me on a solid path to conquering one of my nemeses (HSPUs).]
Sunday, I hit up OG and planned to basically make one more attempt 15.3, then call it and lift. 90 minutes later, I called it a day, having had a couple of very close calls, but no actual muscle ups. Again, I got a ton of great cues from people working out, took a few videos that helped identify where I am weak, and really think I have a plan of what to focus on to lock these things up (transitions, transitions, and more transitions). I never thought I would say that a full weekend of NOT getting something would be positive, but it was, and that is due entirely to the rad community at CFSBK, who was either cheering me on the whole time, or trying to help me tweak my approach on the fly. Many thanks to all. Before this weekend I felt like this particular goal was still a ways off, but now it feels attainable with some more focused work.
When all was said and done, I still got a couple of lifts in. PRd my clean and jerk at 215, and then hit 375×5 for my deadlifts. Not a bad day by any stretch of the imagination.
6am with NickDowell
Bench
75 x 3, 95 x 3, 125 x 3, 135 x 3, 145 x 3, 155 x 3
This was a surprising lift for me. Like I mentioned in the past, my previous max for bench was 130ish, and after 155 I still felt like I could hit 5 or 10 more lbs. It's crazy to think that I beat my PR by 20lbs.
WOD (15.3 Scaled) Total: 520
Couldn't do 15.3 on Saturday because I burned my hand on Friday. Thanks to NickDowell for letting me do this, and pushing me at the end. Also big thanks to Michael and Brad for motivating me at the end.
Broke up the first 50 into sets of 10, and then triples once I started to feel my legs and arms give out. I did the same with the second set of 50s. The last set of WBs I had McDowell and Michael telling me not to drop the ball, so I didn't. That motivation was key.
The single-unders were great practice. I stumbled stringing a few together, but stringing 40 or 70 together felt great.
I wasn't looking forward to 15.3 at all, but was happy with the results with two movements I don't like… at all.
@Michael C… such a great perspective on a weekend of practice, aimed at achieving something new! Inspiring to read that.
To riff off of your sentiments… one of my favorite things about CrossFit, which largely contributes to why I'm still doing it, is that there's almost always something new ahead: a higher skilled movement, better technique, a novel complex, more weight, etc. Wherever you are on your CrossFit path so far, there's usually still many things to learn. Sometimes that learning is how to do a kip swing, and sometimes that learning is how I react/respond when things are challenging, when I fail, when I succeed, when I'm in the pain cave, when I'm riding high on a PR, when the person next to me finishes the WOD before I do… etc.
***
12PM group class with Double Foxiness
warm-up… a small smattering of things:
2 min row, alpha ball in posterior shoulder+lats, 20 rvrs lunge 15# plate OH, 5 push-up, 5 chin-up, 10 pistols, shoulder packing with green band.
Bench (heavy single):
45×5, 85×4, 105×3
115, 125, 130, 135PR!!!
Finally! I have had my eye on 135# (essentially BW, give or take a pint of ice cream) for quite a while. This felt good; never hit a real sticking point, and it had decent speed, if slightly squirrelly from side to side. There's a good possibility of more, soon.
L shoulder/elbow/arm feeling pretty darn funky after Sat and Sun and benching (a bit of throbbing, ache in the joints), so decided not to push it with burpees. Rolled out my triceps, biceps, and all around the elbow while the class did the WOD, then…
5 RFT:
30 double unders
6 pistols (3 ea)
Time: 5:22
Don't think any of the double sets were unbroken. Tried to stay relaxed, point toes, and get a faster rhythm going. R side pistols are cake; L side is a struggle on every rep.
just wanted to give a shout-out to mike, steph m, marie b and everyone else I saw this weekend working the shiznit out of trying to get those first muscle ups. everyone I watched was totally undaunted by the sometimes frustrating process and really an inspiration to me on the ground looking up at you in awe.
1pm solo Bench
Tested 4 weeks ago so stayed on my LP.
235x5x2
235×4 (F)
My quads are "so sore" from the petty amount of wall ball I did on Sunday for 15.3…like, newbie sore.
congrats to all the muscle up first timers!! you were all so inspirational. also want to give props to all the athletes who did an amazing job on their muscle up attempts and so many of you are so close!!
i really like seeing so many people try things out of their comfort zone or never realize their potential, thanks to the open! if it wasn't for the open, i didn't think a chin up or a pull up was was possible for me yet, and it's given me a lot more confidence and determination to know I was closer unbanded than I thought! i still have childhood nightmares of the presidential fitness test in elementary school! i love the vibe at our gym so much. So much good energy!
P.S. I think Hoopin' Tacos game is at 9pm tonight at MS 51 on 5th ave @ 9pm. I will be there if anyone else want to cheer them on with me!
whoa excuse my typing
Cam is right – game is definitely at 9.
Mock meet was super fun and well organized. Had a pretty off day myself but was great to see some of the crew test themselves and hit some PRs. DO, just a warning, lifters are starting to rise up against center judges worldwide, be on the lookout for the next meet!
https://www.youtube.com/watch?v=uFIKcpHskIY&app=desktop
Steph come and we can find space for you!
Also, our dogs are super cute. This picture perfectly captures each of their personalities.
Thanks for the jelly bean video!!! Days are numbered and unfortunately we have to spend time doing mundane/annoying/difficult stuff….like burpees!?!?!…. so we might as well smile and have a good time while doing it!
Tried to think about that while doing today's WOD (also while doing dishes…): set a goal to get 10 every round. Made it each time with 11 in the final round. Partnered with Colleen on bench; we both decided 3 reps are the best! I got up to 2X80#, which I failed at Iron Maidens…so that was cool.
There was an amazing moment tonight when everyone was benching like real meatheads testing their 3RM…when the dulcet tones of Marvin Gaye began to serenade us all with "Sexual Healing". It was pretty special.
Gorgeous doggies!
I had fun partnering with Allie on bench press tonight! We both PR'd! I got to 3×75#. 3 reps feels so much better than 5. 3 reps is like a party!
5:30 with Noah and Whit
Feeling super tight and creaky from my "airplane experience" last night… 6 hours of being cramped into a tiny little seat + tight pecs from 15.3 is a terrible combo. No joke I got home at 2:30 in the morning and had to foam roll in order to loosen up my back and chest. Case in point, jet lag issss a beitch…and I wasn't feeling so hot when it came to class time
Bench: 45×3, 65×3, 95×3, 115×3
Stopped here. My chest was starting to cramp and I felt like I was close to failing. That was my opener for Iron Maiden so im happy with this.
WOD: 116 burpees
yuck. my chest burns. Have been getting over a bit of a cold from the weekend. Think this is the tail end of it..but I just felt so tired!
I need sleep. Goodnight
HAPPY BIRTHDAY LAUREN!!
Yes, Happy Birthday Lauren!!!
First day of Strength Cycle w. Coach Jeremy.
LBBS @ (45 x 5, 95 x 5, 115 x 3 and) 135# x 5 x 3. Good starting point. All reps felt crisp; have to get used to the different grip since I've been doing HBBS for the past few cycles.
Press @ (45 x 5, 65 x 4,) 75 x 4 and 65# x 5 x 2. 75# was feeling heavy for the first day of the cycle, so we moved down to 65#, which felt a lot smoother.
Deadlift @ (135 x 5 and) 165# x 5. Heavy, especially since I haven't done these in a while, but moved well and felt good. Need to focus on keeping chest up and lats engaged in starting position and throughout.
Excited to see how the rest of the cycle goes!
Happy birthday, LB! Such a beautiful lifter/mover, and a great friend.
5:30 tonight.
Subbed good mornings for benching… though someone called what I was a doing a "janky quarter squat," so maybe I have some more work to do figuring out this lift. 45×5, 95×5, 105×5, 115×4.
Subbed Assault bike action with minimal arms for the burpees. I didn't keep track of calories, just the fact of feeling like that guy in Can't Hardly Wait who screams, "I can't feel my legs!"
Hoopin' Tacos! Sorry I messed up your game time. Hope you got the V!
Fun little fitness mish mash today.
Did the burpee work as a warmup- kept it at a moderate pace, 9 or 10 a rd, then 13 on the last one. Felt nice, good way to get my body temp up.
Squatted 245x5x3, the first time squatting has felt solid in a while. Didn't feel too heavy since its fairly submax, but more importantly didn't feel any weird sacral or back stuff or any twisted hips. This is good.
Then did a workout from CF Invictus:
550M Run
20 HSPU
30 Ring Dips
40 Pushups
13:08, about half of which was pushups- by the time I finished the dips I was pretty pectorally pulverized. Thought I'd be able to knock out 10 or so pushups to start- it was 2. And then I just did 2s. Maybe 100 burpees in the beginning of the hour contributed, who knows. Fun!
Echoing all of the props for the folks valiantly wrestling with the rings. Muscleups are so hard because each miss takes SO MUCH out of your tank- to keep fighting, not get frustrated, and come away with lessons, progress, or even successful attempts is what this whole thing is all about. We wouldn't keep coming back if it was easy, that's what they invented Cybex machines for.
Tough loss for the Tacos tonight. I fear my complete lack of basketball knowledge, combined with a similar level of skill, has become burdensome.
Happy Birthday, Lauren B!
Lauren (and Joy M!) were two of the first people to inspire me when I joined CSFBK over 2 1/2 years ago. I second Kate R's assessment on all counts.
@Noah – it was a team loss, not an you loss. For a guy who says he knows little about hoops, you make pretty good cuts and come up with a lot of steals and boards. Tonight it was too many turnovers, bad communication on defense, lots of easy misses. We'll get 'em next time for sure. Even the '96 Bulls lost 10 games.
Went for 16.3 again today. Yikes. I'm gonna stick with my original score of 76. MUs were not my buddy today at all.
Then a tough loss for the tacos tonight. What's important is that we are always better looking than the other teams.
Noah, this sentence might be one of my favorites you've written: "I fear my complete lack of basketball knowledge, combined with a similar level of skill, has become burdensome." Gorgeous, and very funny.
5:30 with Jeremy/Whit Mega Combo Pack!
1RM Back Squat at 265. PR! By 22 lbs. Great, but tells me that a) I may not have gone hard enough on the previous PR two years ago and b) I am now stronger than before. This was 265 with a sore knee and I quit early. Feels like 275 is there.
Whit and I also had a ton of fun spotting fellow back squatters. Ouch. Hope your arm is ok Whit!
21:30 RX on the wod with Dan. KBs smoked my lower back at that volume. I'll be a hunch back tomorrow.
Now, 30 yr old Jameson.