Fitness: 3 x 5 Linear Progression
Add 2.5-5 pounds to last week’s exposure.
Performance: 3 x 5
Add about 5% to last week’s exposure. Should be at about 80%.
Post loads to comments.
e5/8
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5 Rounds, or 18 minutes:
6 Deadlifts, medium-heavy but perfect
8 Dumbbell Bench Press, as heavy as possible
6 Tempo Toes-to-Bar or Floor Levers, 2121 tempo
Post rounds/time and weights to comments.
“Get Fit or Be Hacking” participants celebrating with well-deserved tasty beer at Threes Brewing. More photos coming soon!
Get Fit or Be Hacking Recap
Saturday was the first annual “Get Fit or Be Hacking,” a coding + fitness competition to raise money for the New York City Foundation for Computer Science Education (CSNYC). CSNYC’s mission is to ensure that all children in each of the 1,700 NYC public schools have access to computer science. A big focus for CSNYC is supporting programs in economically disadvantaged neighborhoods and promoting interest in software engineering among traditionally underrepresented communities. Over $3,000 was raised for CSNYC! (If you’re feeling generous, it’s not too late to give.)
The 20+ competitors were a mix of CFSBK members and guests. Most competed in both the WOD and coding competitions, though a few “scaled” and did “just” the two WODs. A number of people stopped by to cheer on the teams, including several representatives from the NYC Department of Education and CSNYC, as well as local city councilperson Brad Lander (who captured a great shot of Jeremy doing a 95lb press).
Awards included a $200 butchery class and gift certificates from Fleisher’s Meats, coffee beans from Gorilla Coffee, a cookbook from Ample Hills, gift certificates from Brooklyn Boulders, Brooklyn Nets tickets, and books from Simple Programmer. Snacks were Gorilla Iced Coffee and EXO Cricket Flour Protein Bars. Post-event festivities were at Threes Brewing.
Category winners:
- Most Money Raised by an Individual: Kris Horowitz, Betaworks
- Best Coding Performance by a Team: Betaworks
- Best Fitness Performance by a Pair: Kevin Hylant of the Flatiron School and Coach JB of CFSBK
- Best Performance by a Team Overall (Fitness, Coding, Fundraising): ScriptEd
Rob U., who spearheaded the event, wants to thank the many CFSBK members who made this inaugural year a big success, including Rich A., Austen I., Daniel L., Daniel K., Danae M., Jason H., Mare, Kate R., Daniel I., Asha B., Kayleigh R., Peter M., Christian A., and Asta F. Rob also wants to thank David for supporting the idea, programming the day, and coaching the event.
Finally a big CFSBK thank you to the event sponsors: Threes Brewing, Fleisher’s Meats, Ample Hills Creamery, Brooklyn Boulders, the Brooklyn Nets, EXO Protein Bars, Gorilla Coffee, and Simple Programmer.
To learn more about the mission of CSNYC and the important cause of expanding computer science in our public schools, check out:
- CSNYC’s web site
- A TED talk by Mitch Resnick, of the MIT Media Lab, on why we should teach kids code
- ScriptEd, one of the programs that teaches coding in schools represented at the competition
- Codesters, another program that was at the event
- The campaign by PS/MS 282, at which several CFSBK’s members have volunteered for “Hour of Code, and which is just up the street, to raise money to buy new computers for its school coding programs
Next year’s “Get Fit or Be Hacking” will be even bigger and better with more options for both coders and non-coders to get involved in this great cause!
Want to Play Beach Volleyball?
Kate R. and Coaches Whit and KHarpz are getting together a team for a league starting on Pier 6 with Big City Volleyball from May 13 to July 16. We already have seven people, but need three more (or even more than that!).
The details…
- Matches take place Wednesday & Thursday evenings (we’re requesting more games on Wednesday nights)
- Season begins Wednesday, May 13th
- Start times 7pm, 8pm, and 9pm
- Co-ed 6v6
- Refereed Ranking Scrimmage + 8 match season including playoffs + T-Shirts
- Entrance Fee $1,100 (so $110 per person)
Email Kate by Tuesday at 5pm if you’re interested: Kate [at] CrossFitSouthBrooklyn.com.
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Good vibe in the 6am class this morning.
Press 3X5 at 100#. This is moving really well with almost no fatigue but still taking my time increasing the weight. I hope these show up again next cycle because I am ready to graduate from rehab mode to moving weight mode.
NFT WOD
Made it through 4 rounds.
Bench Press – 55, 75, 75, 75
Deadlift – 135, 185, 225, 275
Tempo T2B – These were rough but made it through doing doubles and singles.
Laterpost from Open gym last night.
Pretty productive lifting day.
Came in wanting to really work on my snatch. Current PR is 195#
Started with some banded snatch width deadlifts @ 105, 165x3x5
Snatch 95×2, 135×4, 155×2, 175×2, 185×2 200F, 200F, 200F, etc. etc. etc.
Ro was giving me some great pointers. I was getting my second pull well above my shoulders to about my jaw but on the third pull just wasn't locking out my shoulders and pushing my head through enough to stabilize the weight on the way down. This was the first few times I've actually gotten it locked out overhead and had to dump it backwards though so I know I can get the weight up there. Time to start doing some heavy snatch balances.
Hooked up with Karl after snatching to do some back squatting and deadlifts
HBBS 265x3x5
Deadlift 265x3x10
Productive evening!
6am. Inversion practice for the GWU. Getting more comfortable with free-standing inversions. Not holding them very long, though. Taking any actual steps is hit or miss. I seem to always end up taking one step that is too long which messes up my balance. Press: 155x5x3. Felt strong. Should be able to move up 10# next week. So nice to be dropping reps every 2 weeks. NFT work was a bit lacking: got through 3 rounds with bench at 90# DBs and deadlifts at 225 and then 275.
6am with NickDowell
Press: 43×5, 53×3, 65x5x3
I missed last week with a cold, but picked up where I left off. I also think the overhead mobility work I've been doing in the Oly class will help here.
WOD: I got through 4 rounds. Deadlift at 135, then 185 for the next 3. DB bench using 20lb for the first 3, then 25lb. Levers were really hard, especially trying not to break at the hips on the way down.
Warm Up:
row, hip mobz
3 rds: 5 push up, 10 hollow rock
BBG:
7X2 Snatch from blocks (just above knee) – work to a max double for the day, rest as needed
63, 73, 83, 88, 93, 98, 103
-103 actually felt the best out of all of these today. took me a while to feel warmed up in my hips and wasn't pulling under aggressively until then. meh.
Strength/Skill:
1a) 5 sets of: butterfly (practice) / 3-5 C2B
Butterfly good today! Lead with feet, legs together, hip pop.
Sets of 5 all around, total of 35. C2B still singles + doubles, total of 20.
1b) 4X10 Back Squats (work close to max/failure)
135×10, 145×10, 155×10, 165×10
-belted from 145 onward.
-on 165#, reps 1-4 had good tension on way down, then I started to really rely on the bounce. Noah said good bar speed on all reps. The difficulty on these is mostly being uncomfortable and maintaining tension under fatigue. There's more weight in it.
Conditioning… later tonight.
Love the Volleyball idea and hope I can join in. Thanks for organizing Kate!
Tried butterflying for the first time today with McDowell.
Warm up x 3
400m run
10 broad jumps (this got better)
4 chin ups (need to do these every day…)
Butterfly lesson and practice.
Actually got a few! Looking forward to practicing these more
Finished with
10 renegade rows (20# DBs)
20 cal row
30 KB swings (russian 24kg)
400m run
6 ish minutes..
Great massage this afternoon
Yoga later
Oops — 270m run on warm up
Just wanted to let everyone know that Lesley pr'd childbirth this morning–Arthur Nathaniel–10lbs 5 ozs.
Nate
Dang, that's a hefty kid. Congrats y'all!
Feeling all hot and bothered from this heat…
Snatch, Some heavy doubles and then work up to something heavy
242×2
253×2
264×2
275×2**This is a PR double
286
297**This felt light and easy. Havent hit this in a couple of months. Very happy
Clean+FSQ+Jerk
330(1+1+1)x2
308(1+1+1)
319(1+1+1)x2
Clean Pulls
429x2x4
Dips: 4×15
Ghds: 4×10
5:30 with Ro and Noah
Perf. Press: 95, 115. 130x3x5 felt really good going up. Probably stick to 5# jumps going forward
4 rounds
245# DL
65, 65, 75, 80 DB
2-a-days!
Conditioning tonight:
After trying a few KB snatches, I realized that I am not yet skilled in this movement and that I would benefit more from breaking them into smaller chunks and taking time, rather than slogging through messy reps at a quick pace. So…
NFT: about 20 min
100 DU's (2 sets)
then,
5 ROUNDS:
5 KB Snatches R (12kg)
5 KB Snatches L
50' handstand walk (or 5 mini-walks-to-wall or 5 jumps to handstand and hold)
then,
100 DU's (maybe 5 sets? blergh.)
Performance press @60# Felt easier than expected. I think all the overhead work on Thursdays helped.
NFT WOD
Deadlift @175# Probably should have gone with 165# but I was being stubborn. I can cycle 155# so wanted to challenge myself. Noah pointed out I was rounding my back and ripping the bar off the ground so corrected it by pulling on the bar slightly to get tension and pulling my shoulder back- helped greatly!
DB bench. First 2-3 rounds with 30# DBs, next 1 or 2 @35#
Levered as best as I could.
Charlie is going to hold me accountable for doing Hail to the Queen. I'm glad it's not until October this year! Thanks, Charlie!
Congrats to the oseeps!!!!!
Long day at the gym. Fun to train the entire spectrum of Fitness, from 5 year olds to 76 year olds and everyone in between!! Very grateful!
@MGT: I am trying to email Kate regarding the beach volleyball team, but the email keeps bouncing back. Is there a technical issue with the server? email address "Kate@CrossFitSouthBrooklyn.com"? Or, is there another way to contact Kate. Thanks.