CrossFit South Brooklyn

Established 2007

Crush Week WOD 3.26.15

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PERFORMANCE

“Nate”

AMRAP, 20 Minutes:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings, 32/24kg

Post rounds to comments.
Compare to 10.31.2013

FITNESS

Partner AMRAP, 20 Minutes:
10+10 Calorie Row
10+10 Dumbbell Power Clean
10+10 Dumbbell Push Press 
Partners alternate 10 reps each of each movement for compete rounds for 20 minutes.

Post rounds and Rx to comments.


The new space is opening very soon across the street, so we wanted to post this #tbt video of what our current space looks like with barely anything in it. 

News and Notes

  • 15.5, the final 2015 CrossFit Open WOD, will be announced TONIGHT at 8pm! Follow along here. 
  • Congrats to Danae on passing her oral examination yesterday and earning her PhD in philosophy!
  • Happy birthday, Steph M.!

All the PRs This Cycle

Last week wrapped up our 8-week cycle of bench pressing, back squatting, snatching, front squatting, deadlifting, and cleaning. Yet again, we saw a landslide of impressive personal records. If you posted on the blog, we recorded it below (in no particular order). Congrats, everyone.  

  • Christian A.: Deadlift at 255#, Back Squat 3RM at 210# and 1RM at 215#, Bench 3RM at 155#
  • Shawn: Deadlift at 315#, Clean at 185#, Hang Snatch at 125#, Back Squat at 225#, Bench at 205#
  • Jason M.: Clean at 286#, Deadlift at 464#
  • Charlie: Clean (from the hang, full squat) at 133#, Front Squat 3RM at 170#
  • Allie B.: Deadlift 3RM at 145#, Bench at 80#
  • Coach K HarpZ: Snatch 120#
  • Lauren S.: Clean 125#
  • Mrav: Power clean at 195#, Bench at 245#, HBBS at 305#
  • Ben L.: Bench at 250#, Squat at 330#, 
  • Sarah M.: Mile run at 8:40
  • Sean: Back squat at 125#
  • Matt K.: Bench at 356#
  • Joel W.: Back Squat at 415#, Bench at 240#
  • Coach Lady Fox: HBBS at 270#, Bench at 155#
  • Amanda Mc: HBBS at 145#
  • Colleen: Back Squat 3RM at 135#, Bench 3RM at 75# (best quote: “3 reps is like a party!”)
  • Ruth: Back Squat at 235#
  • KH: Bench at 110#
  • Laura: Back Squat at 195#
  • Kate R.: Back Squat at 225#, Front Squat at 165#
  • Ryan L.: Back Squat at 265#
  • Jenny M.: Bench at 105#
  • Michael A.: Bench at 280#
  • BK: Bench at 210#
  • Michael C.: Clean and Jerk at 215#
  • Coach Whit: Bench at 135#
  • DH3: Back Squat at 375#

If you PR-ed one or many of your lifts last week and haven’t posted yet, post in the comments today to let us know!

__________________ 
The Strange World of Felt Presences The Guardian
Science Versus Music Nigel Stanford 

What are you hoping to see revealed as the final Open workout tonight?

Comments

  1. Congrats to all the PR people!

    I am hoping 15.5 is a 5RM thruster. With absolutely no burpees. And everyone gets a cupcake afterward.

  2. 6am with DO and Lady Fox

    Learning to stand was fun, I never realized I was doing it wrong this whole time. 🙂

    I couldn't find my score from the last time I did Nate, so I went in trying to just get north of 10 rounds. Hit 12 rounds + 1 HSPU. I did all of the MU's unbroken and never really felt like I was redlining until round 8 or so. DO gave me some great tips on switching up my HSPU kipping style and that helped me cycle them faster. Did all of the KB's unbroken and fell off the wall a few times during HSPU.

    My forearms, hands, and overall arm areas were pretty smoked at the end, but Peter and I managed to drag some weight around the block for the cashout.

    I wrote this post with my toes as I cannot use my arms right now.

  4. A few nights ago I had a really vivid dream about the 15.5 announcement. Castro rory and boz unveiled this new CrossFit board game that everyone had to buy ($29.99) plus a special app you needed because it was multimedia and you needed to watch the little videos that went along with the game. It was some sort of multidimensional personality game with questions about morality, lifestyle and your knowledge about conservationism and the ecosystem. I remember one question about what are the best strategies to preserve remaining bottlenose dolphin populations. Another one was what kinds of things you would bring on a desert island. At the end of the game you would enter your answers in and get a score based on some algorithm.

    They were super serious about it. I was bewildered.

    So that's what my guess for tonight is.

  5. @David Osorio I just laughed out….constantly varied, I guess the brain needs exercise too.

    I believe if we all get dolphin sweatshirts just like David's and wear them out in public every single day, we will begin to spark awareness in the community regarding the importance of preserving this marine life population…..Off to the thrift shop!

  6. @DO, big week for weird dreams, huh. I had a Kafkaeque one yesterday also (second this week). We need to put a Dream Journal link right below the Classifieds.

    My dream was about Con Ed and being pursued by collection agents because I did not pay my bill on time. BUT I DID!. Others dream about winning Olympic gold, starting companies, discovering cures for terminal diseases . .. I dream about bills. That's some sad sh*t.

    Congrats on all of the PRs! I am hoping for a workout that I can do Rx – like 10 minutes of mobility or something.

  8. I still pray each year for 7 minutes of burpees, but I know we'll probably never see that workout again.

    That said, I'm fairly certain we'll see burpees and thrusters. Box jumps have not yet made an appearance, so maybe we'll see some of those, or perhaps even burpee box jumps. We also haven't seen any ascending weight ladders, so I wouldn't be shocked to encounter something like that. I would love for aspects of a board game/trivia game to be somehow incorporated, and I wouldn't be mad about cupcakes either.

    I think, as is usually the case with the fifth workout, the format of this one is going to be the real surprise. I just hope that Castro's way of announcing it is as slick as his watch-toss move was last year.

  9. congrats danae!!!!!!!!

    also shout out to TFBA steph m!! happy birthday!!!!!!!!! i am pretty sure i said i was going to post it on the blog haha!

  11. 6am with DO and Jess. Chalk one up for the motivating power of the RSVP system. I woke up – groggily – a few minutes later than usual and decided I was going to sit today out. However, I found that I was too late to cancel my RSVP, so I rallied. And I'm glad I did – otherwise I wouldn't have learned that the way I stand up was leaving me vulnerable to assailants.

    I worked with Mike on the fitness partner WOD – using 35lb dumbbells. We completed 6 rounds plus the rowing and power clean portions of the seventh. DB power cleans always leave my biceps sore, which I think is an indication that I'm not getting under the weight very well. The push presses felt good – like I was moving them quickly and efficiently.
    Cashed out with 24kg kettlebell partnered farmer's carry around the block.

    Whatever 15.5 brings, I just hope it's something I can do Rx'd. I've scaled two and Rx'd two; it'd be nice to have the final workout tip the balance in favor of Rx'd (though both scaled workouts were actually pretty fun to do).

  12. Wuddup from CA! I am in OC again visiting my fam. It's going to be 93 degrees today. Jus saying…

    Congrats to everyone who PR'd. SO BALLER! …I am also late to make a comment about Tur (Arturo's) Under The Hoodie…

    First, Kate, that was very well written and touching. I teared up reading it. Second, Tur is the man.

    I did my foundations with him back in January 2014 (not that long ago), and have continued to work with him privately, since. He is an excellent coach (he yells at me, but it's the good kind of yelling that makes you believe you can rip 1,000 pounds off the floor), overall great human, incredible father (even though I have yet to meet the beautiful Chloe), has a great sense of humor (which I need, because I am, let's say "special," especially when it comes to doing things like snatching – let's just say it's not always easy on the eyes), and his style is ON FLEEK (VERY important!). I will also say that he smells nice, because I've trained him in Pilates and you notice things like that – His 100 is also fabulous.

    I have made HUGE GAINZZZZZZZZZ since I started to train with him, and know that I will only continue to make many more. Rain, snow, wintry mix, or shine, I always look forward to hopping on the N or R for 30 minutes, and walking into CFSBK to see what he has in store for our sessions. Tur- you're the best. 🙂

    ***

    I'd also like to add that I PR'd my bench @ 105# and my front squats @ 140#. Weeeeee!

    ***

    GOOD LUCK TO ALL DOING 15.5!!! EFF SHIT UP!!! GET IT!!!!

  14. No idea why that's happening – it's obviously a problem on my end and doesn't seem to happen from my phone. I don't know how or why, but I'm going to assume it's Time Warner's fault (and only post from my phone-please forgive typos!).

  15. Wow, you guys are on a roll today. Loving the additional PR reports!

    Shawn, I've got your back. Deleted three…

    Laura, thanks!!

    And I vote for Cam's idea. Lying horizontal is one of my top five skillz.

  16. 6am with DO and Jess.
    Always enjoy relearning basic movements that you never really think about but actually make lots of sense when you do think about them. Can't wait for my next bar fight.
    Worked with Shawn on the partner WOD. We used 35# dumbells and got through 6 full rounds and each finished our power cleans in the 7th. I thought we moved through this at a good pace.
    Cash out – Farmer's carry with 24kg kettlebells. I think Shawn did the brunt of this…sorry and thanks.

    PR's this cycle:
    Bench 2RM – 245#.
    Also did 225# for 6 reps the other day at the Combine Monday. Not sure what that means in terms of a max, but I never moved that weight before, so I'll take it.
    BackSquat – 2RM – 235#.
    Not sure what it is with me and and 2RM's.

  17. 6am. Nate: 10 rounds + 3 HSPUs. This is a round less than the last time I did Nate, but I'm happy I did this well. Muscle-ups were unbroken, though I did over-exfoliate the skin on my wrists. HSPUs were all kipped but started to break down at the end. KB swings were all unbroken. Big limiter was my gas. Felt good for the first 10min and then I started to spend more and more time trying to catch my breath.

    PRs: PR'd my clean and jerk at 255 last week. Only a 2# PR, but the jerk was legit.

    15.5: I'd like to see a 20min AMRAP of jumping jacks.

  19. I think the extended cycles really helped support all of the PRs. Very exciting to see. I was concerned about trying 1RMs so shortly after Iron Maidens, but definitely happy I did.

    Deadlift: 325×1 (+10#)
    LBBS: 230×1 (+5#)
    Bench: 112×1 (+7#)

    I'm still hopeful for AMRAP tacos. Rx is with super spicy hot sauce and no water. Scaled can have water.

  20. why cant you people have normal dreams like i do where you're stabbing your mother to death in the neck with a pencil but she keeps laughing while your drunk grandpa sits on a leather couch off to the side but the leather couch is on fire and his eyeballs are melting out??

  22. Last night at 7:30pm

    I ended up doing the WOD at about 83% of body weight, so 190#. In retrospect, I think I could have gone for 205, but my head kind of wasn't in the game at all, although the 190 as a push jerk was definitely some kind of PR (only ever split jerked that weight before). Dogged it on all the runs, mentally broke up all squat sets into 2s and 3s. Finished in 13:40. First time not squatting in Romaleos, which was WEIRD. Could have been a little more aggressive on this one, and less of a baby about running. I liked this workout a lot – definitely looked very intimidating to me, but would like to do it again in a few months.

    You guys all dream about weird shit. I only ever dream about having super powers, being awesome at sports (which, as it plays out in my dreams, kind of ends up being the same as having super powers), and partying with super random famous people.

    I was think 15.5 would be a pitched up version of 14.5 – 21-18-15… of 115# thrusters and burpee box jumps. But after looking at the CFG instagram last night, I assume it will involve some sort of overhead walking lunge at 135#. I would love for it to be a rowing, wall ball, and power clean thing, but only in someone else's dreams.

  23. Love seeing the PR train! Great work, gals and guys!

    I'd guess burpees and box jumps in some fashion for 15.5.

    The other night I dreamed that I couldn't sleep so I was trying to put on soothing backround music but all I could get was techno and the light from the computer was so bright.

    No Nate for me today. Back spasm during squats is not feeling great…lately it seems like if it ain't one thing getting in the way of my training it's another! I'll have to do it soon in an attempt at getting my spot back on the leader board.

    Does anyone else love how Cam ends all her posts with "haha" or "hehe"? I do 🙂

  27. 13 rounds plus 2 hspu on Nate – 1 round more than last time

    Paced better than my last effort and did everything unbroken except 2 sets of hspu where I fell off the wall after 3 reps. Very happy with this as my mus and hspu had been giving me trouble recently but both felt great today

  28. I want David's version of 15.5. Especially if the board game is trivia- or word-related. (I am going to the crossword tournament this weekend, so no matter what happens I'm going to be going for nerd leaderboard soon!)

    Came in last night at 6:30 and appreciated Mel's '80s tunes. I did the squats at 98#, which is only about 2/3 BW. Ha, I had emailed David the day before asking for advice on what weight to do as I continue to recover from the hip issue. I was thinking that normally I could manage 45 BW squats but wasn't sure it was a good idea to do that and thought maybe 115 or 125? DO suggested 115. Then I came in, found out you have to take the squats from the floor, and told DO that if I'd known that, I wouldn't even have bothered him with that question! I can't clean enough weight to make the squats challenging 🙁

    Came in today at 10 (I know, weird, right?) and partnered with Janelle. We got 5 rounds plus 14 calories, I used 30# DBs. That was rough!

  29. Getting old Fox!

    I thought I was the only one suffering like that. Every time I turn around, something else is achy. It really makes you think about how to keep training, changing things up, so that you can stay in shape to be ready for that moment when your body feels good.

  30. 15.5 – As Many Tackles As Possible

    All members of each affiliate must congregate at their gym. At the count of 3-2-1-GO!, it's a freaking free-for-all of tackling. Last person standing wins.

    15.5A: Max Distance Dave Fung Farmer Carries. Each athlete must carry Dave Fung for max distance before putting him down head-first.

  31. Er, that should be Dave Fung Fireman Carries. Though if you could carry Dave Fung as a farmer carry, I'd be impressed.

  36. At 6.5 months out of foundations and 5.5 months pregnant, I’m probably getting to the end of the period when every day is a PR, so recording the latest for posterity seems like a good idea! Hit 145lbs 3RM LBBS – this was still easy though, I think the jumps I made were too small. Bench 3RM – 85lbs. Haven’t tested deadlift 3RM yet, but hope to make it to OG on Sunday and get at least 145lbs. Hopefully I can keep continuing on the same LP for another month and test 3RMs again before all I’m able to do is waddle. I also need to be less scared of deadlifts.

    Of course what I really need to suck less at is metcons, but I think that will have to wait 🙁

  37. Man, everyone at the Front Desk is coming down with PhD. Cover your mouths people!

    (Congrats Danae – forgot to say so earlier!)

  38. Matt, I think you are onto something. That is why sometimes for partner work the coaches say, "Find someone who you think you could take on in a fight." It's not to pair up based on strength – its to prep for such an open WOD.

  39. Congrats to everyone on all these PR's! And loving the general vibe on the blog today. Gosh, I just love SBK.

    10AM group class today.

    Warm Up : 2 rounds
    -3 false grip ring row to transition x2 + 4 extra ring rows
    -5-7 push-ups (CHEST IS STILL SO SORE OUCHIE!)
    -15 air squats

    NATE!!!! I've had my eye on this workout for a month or so. Since each round is only two muscle ups, I figured I had a shot at getting through at least a few rounds. I actually told myself the other day that I would get it done by June. But the Programming Foxmaster took care of that for me!

    7 rounds even!

    This means I did 14 muscle ups, and managed it with no failures. Could not be more stoked about this. The most muscle ups I'd ever done at once was the 6 I got in 15.3 a couple weeks ago, so to do 14 of them in 20 minutes along with other movements without failing felt really effing good. Did these all as singles, with about :30-1:00 of rest between each attempt.

    Feeling smooth and dialed in with my kip, pull, and transition. The dip still needs efficiency work, which I need to practice on the low rings… I have a weird kicky kip thing up there and had one running-man-esque rep that was ridiculous.

    HSPU were either 4 at a time, or if I was a bit tired in the middle rounds 2-2. Was not in a rush through this workout, since I knew I needed time between my muscle up attempts. KB swings were fine.

    This workout was really fun for me today, but I can imagine as I improve at MU's and am able to push the pace further, it will be a bit less fun, and a lot more taxing/painful. Thanks to Jess and all the others for the encouragement today.

    Cash out: 550m farmer carry, partnered with Scott and 50# dumbbells, which SUCKED. my left hand is so much weaker.

    Cool down: wrist and pec stretches

  40. Little AM session, starting to feel a bit better finally, still not feeling strong though.

    Snatch
    40×3 50×2 60×1 65×1 70×1 75×1,1,1 80×1 85xM

    Played with Iron Path, the new (free) bar path tracing app for iOS. Pretty cool and informative. Stay back off the floor!

    Clean and 2 Jerk, 5sec overhead hold
    50×1 60×1 70×1 80×1 90×1

    Half Nate (4 rounds plus 1 MU)
    DO did this strict but I can't do strict MU's so I did it kipping and still couldn't keep up! I DID get a double in the first round of muscle-ups, and all HSPU were unbroken except the last set where I came off the wall.

    I'm guessing a lot of heavy thrusters and burpee box jumps for 15.5 tonight. For time. Maybe 10-9-8-7-6-5-4-3-2-1, increasing the thruster weight each set?

  41. I'm biased of course but I do think that if the Crossfit games had an event that was intellectual in nature CFSBK would be a nation-leading affiliate. It seems like we have a surfeit of philosopher-athletes here. (Congrats Danae!)

    For example:
    AMRAP 21 BW Squats/15 box jumps/compare 9 aspects of Hegel, Kant and Nietzsche
    Team CFSBk would win that event hands-down, right?

    I've still got my fingers crossed for the 2kRow. However I know that's not weird and sadistic enough for Dave Castro, so how about 15.5a is the 2K row buy-in and then you immediately go into 15.5b: 8 minute AMRAP of Overhead lunges, Burpee Boxjumps.

    That one would definitely leave a trail of the wounded in its wake.

    Scaled is cupcakes.

  42. 127# bench. 17# PR from a year ago and at 34 weeks pregnant. Other lifts not progressing as well at this point, but I'll take it:)

  43. You are all awesome. Congrats everyone!

    I'm out for at least a couple of weeks with a back injury but I'll be lurking around the blog and AR classes and hopefully yoga and Pilates classes as well soon.

    Time to actually seriously start working on mobility and flexibility as it is the lack of such things which probably got me here in the first place. Hopefully I can PR my dorsiflexion etc. by the time I am back to group class.

    Peace out!

  44. 4:30am solo class

    AMRAP for time of sleeping in bed, got through one round that took me 3 hours

    In other words I woke up at 3am felt like I would get more out of sleeping than slogging through the WOD. Doing mobility work tonight for sure.

  45. Trained with Todd today at 9am

    Snatch,
    Worked up to 187 which I missed BEHIND twice. The pull felt sooo light but I couldn't organize my catch.

    Clean and Jerk
    I dont remember, I was kind of pooped and just moving the bar around

    Did 1/2 Nate scaled up

    AMRAP 10 Minutes
    2 Strict Muscle-Ups
    4 Strict HSPU
    8 KB Swings 40kg Bell

    5 Rounds even

  47. 7:30 with Melo and JB

    Partnered with my girl Mary for the WOD and used 25# DBs.

    We got 5 rounds and 18 cals in 20 mins.
    Then we were masochists and did 40# each hand farmer carry around the block. Homegirl was running and I was dragging my ass haha.

    15.5 looks boring and hard. wish I could chop that round of 27 right off the wod.

  48. Im such a fan of Sam Briggs. What a class act.

    Finally an open WOD I can do. Unfortunately its more about the thrusters than the rower. Question for all – if I'm breaking up the long sets of thrusters, better to keep the bar on my shoulders or drop it and pick it up again?

  49. Entertaining comments tonight!

    @mrav! I agree about the open! It's exciting to feel like a lot of us might able to do the whole thing RX'd (maybe just very slowly?) We'll find out… Does sound boring though, who likes rowing inside on a machine!?

    Today I felt LEGIT at crossfit. I pushed myself to use heavier weights than I'd normally grab. Only did 4 rounds though, using 25#. Also did 40# around the block for farmer's carry. I'm feeling pretty awesome because those are the same weights Jenny and Mary used and *they* are badass!

    I also looked up a dumbbell complex I did in November and I used #15 dbs… gotta love steady improvement!!!

  50. Today 12pm class where I made up yesterday's workout:

    550m run, 21 Squats
    400m run, 15 squats
    270m run, 9 squats
    13:15 at 143# (93%BW)
    -couldn't bring myself to add the additional 10# to rx it. Didn't feel confident in the clean and mostly in the racking it on my back. Still plenty hard. Also it was raining and might not have done this as a run had I known it was raining.

    CashOut with 3:00 each side couch stretch and then at least 2:00 each side big orb to quads/hips. Figured thrusters would be on tap for 15.5 so I wanted to mitigate soreness.

    15.5 is gonna be rough….but at least most of us can RX it! Putting it out here now but my goal is unbroken on the thrusters…Fox things I'm crazy for saying this…

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