Alex B. with the Comp Kids on Saturday. Check out more photos from 15.5 (and of babies and dogs) in our Flickr.
- The April distribution of the Herondale Farm Meat CSA is tomorrow (4/1) from 6-8:30 PM. Bring your own bags to carry your share home. Any meat unclaimed at 8:30 will be distributed in the gym, as always. If you have questions/issues, please email Michele at mignyc [at] gmail.com, or text 347.645.4524.
2015 CrossFit Open Final Leaderboard: Team CFSBK
The results for 15.5 are in, and here are our team’s final leaders! Congrats to everyone who pushed themselves the last five weeks with these TOUGH workouts. We loved reading about all the new moves you realized you could do, and about the goals you’ve been inspired to set because of these workouts.
1. Coach MeLo
2. Coach K HarpZ
3. Coach Lady Fox
4. Coach Whitney
5. Steph M.
5. Lauren B. (tied with Steph M.)
7. Coach JB
7. Ellie M. (tied with Coach JB)
9. Kate R.
10. Lauren S.
1. Alex B.
2. Matt K.
2. Alex N.
4. Coach McDowell
5. Pierre D.
5. Coach David (tied with Pierre)
7. Coach Noah
8. Bob S.
9. Zach H.
10. Jason M.
1. Joy M.
2. Mare L.
3. Asha B.
4. Micheline D.
5. Christina L.
6. Colleen M.
7. Barbara K.
8. Shawn C.
9. Francine D.
10. Bree P.
CFSBK MEN’S MASTERS (40+)
1. Bob S.
2. Pierre D.
3. Peter M.
4. Coach Fox
5. Michael R.
6. Andy M.
7. Chris P.
8. Carlos G.
9. James K.
10. Bjorn B.
__________________
Being There: Heidegger on Why Our Presence Matters The New York Times
What new goals do you have that were inspired by the Open, and what’s your plan to achieve them? Remember, goals come with plans, wishes don’t.
Wednesday's Programming
Rotate through and spend about 15 minutes working up to a heavy load on each of the following movements:
A) Turkish Get Up: 1-1-1-1-1
Use dumbbells only. Each side.
B) Fat Bar Deadlift: 1-1-1-1-1
C) Push Press: 1-1-1-1-1
Post loads to comments.
Greetings from Annecy, near the French Alps. I had a short notice work trip last week to Geneva and Paris, and it has taken me this long to fess up to my 15.5 disaster. I did it in Paris on Sunday, finishing in 19:56. My performance felt miles away from my training this past year.
Thanks to generous help from Pierre, I coordinated with CrossFit Original Addicts (not far from Gare de Lyon). It is a super small box, where they run classes of 12 max in a garage-like space. Their folks did the WOD on Saturday, which I had to miss because of work (note they had to rotate 70 people through their one erg!), but they were happy to accommodate me on Sunday morning.
Fact is that I had been AMCAPing for the three days before (C = croissants, chocolate, and coffee), in addition to a bunch of travel, jetlag, etc. But, I decided to be optimistic when I learned about the WOD thinking, "good thing we had all those thrusters at the Rx weight last week…"
I thought I went out conservatively on the first row, but when I got to the thrusters, I actually fell backwards when I first cleaned the bar! I chalked this up to the floor being pretty uneven and that I was not wearing my lifting shoes, but man, that was embarrassing and cost me thirty seconds. Once I got back up, I quickly found each thruster to be torture. This resulted in sets of 3-5 throughout and resting a good 15 seconds between sets. Through the round of 27 and 21, I really thought that I must be kidding myself to do the Rx weight even though it felt strong the week before. Outside of my aforementioned AMCAP, I now believe the first row taxed me far more than I realized given how immediately my quads felt trashed.
After this, I really questioned what I thought had been a lot of progress over the past year. I am still questioning, but also letting it go. I am so glad I was able to do the WOD at all, get through my first Open, and hit some breakthroughs in 15.1 and 15.2. And, the folks at Original Addicts were super encouraging.
Looking forward now to this unexpected few days off to ski – head to Avoriaz tonight(!) and to then regrouping with the new cycle when I am back, as well as well as running more to train for the Brooklyn Half. Echoing many others to say that we truly have unparalleled coaching, community, and facilities at CFSBK.
Also, I was blown away by everyone's posts throughout the Open. Amazing to see so much dogged domination across the board
Inspired by 15.2, I realized I was closer to a chin up than I thought! Right now I cannot to do it straight from a deadhang, but able to hop up to the bar and do it as witnessed by a few people. Though with some minor set backs aka time, I am going back into Fox's pull up program and really excited about it!!!!
Handstand push-ups and muscle-ups (basically anything with ups, because I have none). Working on these with MeLo and k2k2 – at least until they beg me to leave them alone.
I've been pondering yesterday's QOD for the last 24 hours or so. After a great deal of soul-searching, I have realized that I am a Samantha.
@Cam I think I am also in the "closer to a chin up than I thought!" club. Curious about joining you in the "pull up program" club.
6am. Relaxing morning workout with BK and Mike. Barbara is still singing a song of soreness in my bi's, tri's, lats and abs. Turkish get-ups were tough, but I ended up heavier than I expected: 25, 35, 45, 55, 65. I don't think I've ever tried fat bar deadlifts before. Wasn't as bad as I was expected. Hardest part was getting my hands equi-distant from the center (guess I rely on the marks on a normal bar too much). Fat bar deadlifts: 110, 200, 250, 310, 340. Push press: 135, 185, 205, 225, 240F, 240. Thought this was a PR, but my spreadsheet says I hit 245 in September. Should have looked that up beforehand. Regardless, pretty happy to hit this weight given my level of soreness and that I haven't worked push press in quite a while.
Goal coming out of the 2015 open is to get my conditioning back up and groove the bodyweight movements (pull-ups, push-ups, hspus, muscle-ups) until they are silken and easy.
Alona! I will be coming to Open Gym Fridays if you want to join me for some accessory work? I think there are a few other people working on it there too!
Have been in "lurker mode" recently as I've been homesick for my tribe at CFSBK but haven't had time to post. Enjoyed reading about everyone's accomplishments with tackling this years Open and Crossfitting vicariously through you. My decision to skip this year’s Open was partially an attempt to avoid injury and primarily to allow me to focus on weightlifting and strength training. Have not done much conditioning for months, and the Open would have been a disaster from both the performance and injury perspective. That being said, I attempted the Death-by-Burpess in solidarity a few days back and eked out 15 rounds + 8 thanks to using Excel to uniformly spread the work out in each round.
Am excited to see the new location and will see you all for the opening on the 4th. Some shout-outs while I still have time:
Stella, congrats on the 10th place finish – you’ll always be our #1 geek!
Jay-Star, have been loving your posts! We need to get the Olympic Lifting crew together for ice cream! There’s a trough with our names on it, although I think we’ll need two… http://newyork.seriouseats.com/2014/01/the-trough-giant-ice-cream-sundae-ample-hills.html
Arturo, hope you’re healing well.
Chris, sorry to read about you injuring you back, I know you’ll recover quickly and be stronger than before in the process.
Katie, congrats on being a coach at SBK!
6am
A nice rotation of 3 movements. Similar to Peter, my upper body is still destroyed from Barbara. Turkish get-ups went better than expected – progressed up to 55#. DLs were fun with the fat bar – 295#. Push press, progressed to 175#.
Goal after the open is to focus on work capacity. My engine needs a tune up.
A few make ups:
Barbara: 34:28. PR by 1:20 odd seconds. I lost my pushups very early which is usually a strengthen of mine. Looking forward to Murph w/ a weight vest.
15.5:
13:50 Rx — In short, no engine. Just didn't have any gas in the tank. Also, I don't think my rep scheme was very good — set of 5 was too many breaks.
Nate:
11 rounds RX — Lost my muscle ups early, all HSPUs and swings unbroken. Spent too much time chasing and resetting single muscle ups.
Asha: CrossFit Original Addicts! I went there when I was in Paris a few years ago. Good little gym.
Had a great time in the small 4:30 p.m. class yesterday. Spent the warm up run discussing burritos. Really enjoyed the headstand practice, I should do that more often.
Cashed out with a tabata on the Assault Bike for 67 calories. I tried to stay at an easy 80 percent pace for the first five rounds, then all out on the last three. I'm trying to work on this for WODs – save myself until the end so I don't redline too early.
I enjoyed this open, but I definitely didn't do as well as I wanted to. I felt like I only really excelled at 15.5. Strength can only make up for so much. I've said this before, but I've got to work on my skills and bodyweight movements over the next year. Looking forward to doing that with the comp kids.
Good work to everyone who participated! Really fun this year.
I went back and forth about the Open this year, from thinking it was great to hating it for a couple weeks. Really, it just shined a very bright light on a couple of deficiencies I know I have (overall motor and pain tolerance) and a couple of skills I lack (HSPUs and MUs). Time to get this stuff in gear. I know the accessory work I need to do, so my plan is essentially to come to OG more often (definitely every Sunday night at least) to get in the time to do that stuff – MU transitions, box humps, swings, and then handstand negatives, kip work, and some added pressing to build strength. As for motor, I just need to up my conditioning game – run more, and push myself a bit there.
Congrats to all the TFBA Open leaders – you all are pretty inspiring in your performance and constant dedication to improving your skills.
I wouldn't say it's a new goal….more of a re-newed goal and I'm happy that the Open renewed it…it's muscle ups. I'd say late this summer I was right on track…hitting transitions and ring dips maybe 2x a week…I need to get back to that and then plan some more open gym time on the actual high rings just trying.
Question for the coaches, more specially @CoachFox …I heard him talking at the end of a foundations class about multi-vitamins or supplements he recommends athletes to take…I'm about out of mine, is there one or a couple you'd recommend? I'm set with my ON protein…love it, looking for a good rec for a multi-V…thanks in advance.
6am doing Monday's work this morning. Headstands are loads of fun – and I'm pretty good at them, I think. The headstand-to-hspu wasn't happening, but everything else felt pretty good. The v-ups hurt, thanks to Barbara's continuing ill effects on my midsection.
The Open left me with a few goals. I'd really like to be able to do some muscle-ups. I think accomplishing this will require both increased strength and improved skills, but I do think they are within reach. I surprised myself on a couple of the workouts by being able to do them without scaling, even if I didn't exactly put up amazing numbers (executing three handstand push-ups and doing 72 thrusters at 95lbs without totally falling apart were both pretty shocking). So the more meta-goal/lesson I'm taking from the Open is just to push myself a little further than I'm used to.
Turkish getups: 45? Or was it 40? I *think* it was 45. I'm getting senile. I thought solving crossword puzzles was supposed to keep that from happening.
Fat bar deadlift: got to 240 and practically blacked out from it. I guess that's the most I have deadlifted, period, since hurting my hip, so maybe I shouldn't have done. Mechanically it felt fine, just that it was as much effort as I remember doing a 1RM with the regular bar!
Push press: 125. I have no idea what my prior 1RM was but I'm pretty sure this is more?
Gawd, I sound like such a space cadet today.
6am with Jess Fox
Good to be back after a bunch of travel and missing all of crush week. Had some fun with headstands, and not so much fun with the v-ups and supermans… supermen?
I did not really do the open this year as I was coming back from an injury, but I did halfheartedly do 3 of the workouts and definitely have some goals in mind… especially since I'm planning to do all the open workouts later this spring or during the summer once I'm back at 100%:
1) Get better at toes to bar – those things are my nemesis.
2) Butterfly chest to bar pull ups – they're just so much faster!
3) Lose some weight – seriously, I'm 10lbs heavier than I was before getting hurt and I can feel it in a big way with pull ups, muscle ups, and HSPU
Fun open this year, nice to be locked in a standings dogfight with Papa Osorio and Pierre throughout. I didn't love the draw of events this year. An article I was reading (which now I can't find) drew the distinction that this year was more of a test of how good people are at the Sport oof CrossFit, whereas in past years it seemed to be more of a test of overall fitness. I think the overall fitness test was more interesting, but then again I am ambivalent about CF as a sport.
I love the searchable leaderboard- you can always make the numbers tell you what you want to hear. Case in point- if you remove the Masters athletes from the Men's Leaderboard (which is how Regionals is calculated, etc.) I actually BEAT David by a point, as opposed to the above, which has me losing to him by a point. I don't think it means much, but the nerd in me loves playing around with it.
Next year I want to try to get to the Open fully healthy with a dedicated work capacity and skill build in the months before. Fingers crossed!
I can assure you this will rank VERY high in the best thing you see today. It will also result in 1) you getting very little work done and 2) you sharing this with other people at CrossFit South Brooklyn and your neighbors.
Yes, it's Google maps of CFSBK. But it is SO MUCH more.
https://www.google.com/maps/@40.679437,-73.983551,18z/data=!1e3
Trust me. Trust.
Omg Rob. If my computer screen didn't face everyone else in the office I would be all over this game today haha too funny.
Rob, that is AMAZING.
I miss when the street view had an SBK class doing farmer carries in it!
Rob, that was awesome, even though I died quickly and often.
Guys! Registration is open for the next cycle of our Olympic Lifting Program with coach Frankie Murray, which starts MONDAY! Info will be on the blog tomorrow, and I've pasted the essential details below:
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 or Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15
REGISTER HERE
PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15
REGISTER HERE
@Kate – you mean the next Olympic Lifting cycle starts Monday and registration is open now, right?
Ah, yes indeed, Sir Jay-Star. Gracias! Just fixed it.
Rob- I feel like I'm looking at one of the 90's paintings and everyone can see something I can't. It just looks like a google map. What am I missing?
THERE WILL BE EGGS! at tomorrow's CSA pickup! Six bucks, bring small bills!
BreeBree — it's Google maps .. but it becomes PacMan. PacMan on our blocks. It's the best thing ever. Try to get it to work.
Also see http://www.businessinsider.com/play-pac-man-in-google-maps-with-this-april-fools-day-trick-2015-3 if it still doesn't work #pacman
Breaking News: if Bob's scores are omitted due to Master's scaling, but Pierre's are, since his Master's bracket does the workouts Rx, David and I finished in a dead tie for 6th place in the Open.
I propose a special tiebreak workout, 15.! (pronounced Fifteen point HUH!) for all the marble's AKA the Battle for 6th Place, to be performed at the Saturday grand opening of 608 Degraw. The gauntlet is thrown Osorio, who will be the 6th fittest man at CFSBK, and who will merely be the 7th?!?!?!
Was able to lift a bit today.
Row 3 min
Crossover Sym
Bench 225x5x3
Deadlift 185x5x5
Bummed to have missed out on 2 Open WODs this year…surely Noah and David would be fighting for 8th place if I was all in 😉
Onward.
Asha. – don't take it too much to heart. After I did 15.5 I felt the same way, but then I redid the workout with a better plan and it felt much much better. Actually interesting to redo a workout so quickly. It taught me a lot.
My takeaway was to keep working on upper body strength – body weight pushing and pulling. When I look back on the year, I am happy first of all not to have had any major injuries and been able to train consistently and that I improved my squat numbers and I learned how to kip.
Noah – I'm afraid he who controls the blog controls history and decides which versions of the leaderboard get posted!
Update: I got 11th place and LAUREN S. got 10th in the final standings on the women's leaderboard. Perhaps Lauren's score was validated after the blog post for today was already written. I have been following the leaderboard closely and apparently Noah has too! 🙂
Asha, I give you so much credit for doing 15.5 after traveling, being jetlagged and AMCAPing! I'm sure if you did it at CFSBK under normal circumstances, you would have crushed it!
I was so looking forward to headstand class and I loved it! Thanks for the great class Whit! I feel like Mary Lou Retton!
I hoped I could get my knees to my elbows so everything beyond that was just icing icing icing! The only problem is that it went by too fast! Maybe I will practice it some more.
Thanks for the fun back-off week programming Fox! I think last back-off week we had a double under class? I love focusing on one skill sometimes. Can't wait to see what's in store for rest of week. 😀
Cam – I'm away this weekend but I'm definitely interested in joining you soon.
Noah – thanks for your article yesterday — well-timed and exceptionally well-put as usual
Foiled training attempt today. Super frustrated. Warmed up, got through 5 sets of 3 snatches at 80% but had to stop before getting to the remaining 3 lifts
Re: Open, I've been really interested in the mental aspect of training as well as competing. The idea of putting things in perspective, staying positive and sticking to a plan (let your body work, whether it's trusting your muscle memory or moving through pain).
The Open workouts were a great way to practice mentally preparing for a new challenge each week. It really is such a cool concept.
Debated not doing the Open bc I have this meet coming up which is important to me and bc I didn't see how I could do my "best" in the open having not been doing nearly as much CrossFit over the last 6-8 months. I decided to do it bc it's always fun to be a part of what's going on in the community and why would I miss an opportunity to gain more experience? I'm grateful to have been able to participate — to have been injury-free and to have had access to gym space, judges and support at the 11th hour.