Fitness: Front Squat 3 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure.
Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week’s exposure.
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e5/8
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“Murph-Ish”
For Time:
800m Run
then,
7 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats
then,
400m Run
Post time and Rx to comments.
Super Karl swings kettlebells so fast you can barely see them. Photo by Chris H.!
- SAVE THE DATE: Today’s WOD is a good reminder that our Memorial Day “Murph” WOD and BBQ is fast approaching, on May 25th! Heat sign-ups will be available soon.
- There’s a new post over on Coach David’s blog Inside the Affiliate, called “Elevating the Push-Up,” featuring our one and only Amanda Mc.! Check it out, share it with your friendz!
- HAPPY BIRTHDAY, COACH JEREMY!
REGISTRATION IS OPEN FOR OUR NEW FISH CSA! DISCOUNT FOR EARLY BIRDS!
We’ve got enough interest to move ahead with our new fish CSA with Big City Fish Share. Deliveries will be every Saturday morning starting June 13.
Big City Fish Share, now in its fourth season, delivers sustainably caught, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters. Sign up by Sunday, June 7th, and lock in $15 per pound for the whole season. After June 7th, the price will go back to $17 per pound.
The delivery window will be Saturday mornings, 10am-noon. This is a weekly, not monthly, share.
Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish.
Any questions? Email bigcityfishshare [at] gmail.com. For general CSA questions, email Michele at mignyc [at] gmail.com.
WOD Against Cancer at CrossFit Dumbo on May 16
Darren Taylor, the owner and head coach of CrossFit Dumbo wants you to know about an upcoming fundraiser event:
What: “WOD Against Cancer”
Where: CrossFit Dumbo, at 48 Pearl Street, Brooklyn
When: Saturday, May 16th from 10am-2pm
CrossFit Dumbo’s members are joining Stephanie Jacobson in the fight to CRUSH Cancer, and will be WODing for pledges to raise money for The Leukemia & Lymphoma Society. They would love for you to join them! 100% of proceeds go to Leukemia & Lymphoma Society.
Learn more about Stephanie’s story here, and her about her Woman of the Year Campaign here.
EMAIL INFO [AT] CROSSFITDUMBO.COM IF YOU’D LIKE TO PARTICIPATE!
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What It Takes to Beatbox in New York City The Atlantic
Road to Conviction Episode 7: Ground Zero CrossFit
6am with McDowell and Arturo. I did the performance 3×5 back squats at 200lbs. This is where I ended last cycle and while they are definitely getting heavy, they're still moving fine. I don't think I'll have any problem adding 5 more pounds next week.
I did the Murphlet (Murphecito?) with kipping pull-ups and finished in 15:12. I broke up the push-ups 5-5 from the start, so they never really broke down. Pull-ups and squats were fine all the way through. I'm really pinning a lot of blame for how much that second run sucked on the earlier back squats. Maybe that's wishful thinking, but that's my story and I sticking to it.
6am
LBBSQ
3 x 5 at 235# these are still moving well and confident in hitting 240# next week.
MURPH-ette Rx'd in 13:42
Pull Ups unbroken
Push Ups unbroken the first three rounds then 6/4, 6/4, 5/5, 5/5
Squats all fast and unbroken
This was harder than I though it would be. Probably because at only 7 rounds I felt like I could sprint through it as opposed to True Murph where you have to pace from the start. Hopefully this little practice helps alleviate some of the butterflies on Murphday.
6am with McDowell and Arturo
Performance Squat: 45×5, 135×5, 225×5, 275x5x3. Kept it pretty light today and focused on staying braced all the way through every rep. Felt good.
Murph-ish: 13:38. Everything felt pretty good. Push-ups started to get grindy on the 6th round, and on the 7th I had to reset at pushup #7 cause my hands were slipping out (was on the smooth concrete up by the front desk). Legs felt like jell-o on the second run, but that's the air squats for you. Based on today, I'm probably leaning toward a scheme of 5-5-5-15 all the way through Murph. Pull-ups and air squats won't be a problem, but push ups are another story. 200 is a lot.
Yesterday 12Pm with McDowell and Jeremy.
WU
2 RNFT
15 x KB @ 20KG
12 x hollow rocks
5 x T2B 🙂
LBBS
45 x 5
135 x 4
165 x 3
190 x 1
200 x 5 x 3
WOD- 'Murph-ish'
800M run
7 rounds
5 x pull-ups (ring rows)
10 x push-ups
15 x squats
400M run
15.52
Push-ups were rough.
7AM
130# FSQ felt really good and I felt good about my form.
The workout had me really surprised how far I've come on pull-ups. I put two different bands on the bar in case I needed them in later rounds. Turned out I didn't and I did kipping pull-ups all 7 rounds. Was really stoked. The push ups killed me in later rounds though and really slowed me down. 21:37 :/
Thanks to Nick with the help on kipping pull ups a while ago.
Monday/Wednesday hybrid @ LIU:
Mondays Press:
45×5, 55×4, 65×3, 70x3x5
Ideally would've done 67 (no fractionals up in here) Just went for 70 and it was heavy, but manageable
Murph-ish: 16:07
Ramping up the treadmill kind of threw me off my game, in addition to the fact that I was battling undergrads for pullup bar space…and chalk-less kipping pullups, the struggle is real. Pushups were hand raised and not very pretty. I haven't really gotten my pushups back since my injury… aka I haven't really tried to get them back. It's a weakness of mine that i'm not quite ready to face yet, guess I need to get it together before memorial day!
12noon w/ Coach Noah & McDowell
Squat: Performance: LBBS:
250# x5x3
Felt good. It must be the shoes.
"Murph-ish"
13:16
8 Elevated ring-rows (shoulder issues)
Everything pretty much unbroken. Except for my soul. Anything with "Murph" in it, is going to be tough.
Hey SBK!
Does anyone want to split a weekly veggie CSA share with me??? It works out to $15/week or less for a bunch of delicious, locally-farmed vegetables. Pretty great.
email me: whitney(AT)crossfitsouthbrooklyn.com
Front Squat – 200x5x3 – felt pretty solid. Came forward a little on the last rep of the last set
1/3ish Murph + 25# vest – 12:55
Weighed my vest after the workout and it turned out it was 25#
Guys I cannot stop chuckling over running a mile on a treadmill as part of event 2 in regionals
Happy Birthday Jeremy and Val E!
While it may look a little funny, the trueform treadmill they're using is such a great piece of equipment. They're non-motorized so you have to physically push the tread back behind you which is why they're concave. It feels like running on a track. I would love to get some for SBK one day but they're like $4-6,000 each :0
DO ok that makes total sense if it's the non motorized kind! I just kept thinking about the ones at the Y where I would just watch e! reality shows or the food network for 30 mins, this is good to know!
@Cam @David Osorio….looks like my training days at LIU may come in handy! ROAD TO REGIONALS! Sometimes I run TABATA resisted sprints on them….I just turn off the treadmill settings and run full speed ahead to get the belt going. it is SO hard. (not sure how good it is for the machine, but I haven't gotten in trouble yet and the one I use hasn't had any technical difficulties to my knowledge) Just an idea if you're stuck in a hotel gym and need a quick travel WOD!
Warm up x 3
6 broad jumps
6 pull ups (sets of 2, straight legs, so hard)
1 min of burpees (20)
Snatch – light work
Bbell practice
20, 29
35 x 1 x 8
40 x 1 x 3
HBBS
Start linear
20×8, 40×5, 50×4, 60×3
70x5x3
21-15-9 – 4:21
FSQ 20kg
Box jumps 20"
MU practice – 3 rounds
5 dips (red band)
5 box humps
5 transitions
Nothing's coming too easy. I'm going to have to be patient with myself
Happy Birthday Jeremy!!
HAPPY BIRTHDAY JEREMY!!!
Performance: LBBS 3×5 @165# So many squatting issues. Noah said I'm not pushing off of my heels. Still tipping forward, but was able to correct it on the way up.
Murph-ish in 18:18
Pull-ups were unbroken.
Push-ups were slow. Snaked some here and there. Broke them up into doubles so that I didn't continue to snake.
Air squats fine.
I could def work on faster transitions between movements.
Last run was bad. My legs were ok, but I couldn't get my breathing together. Felt like I was going to hyperventilate! I have no idea why bc pull-ups, push-ups and air squats aren't the most breathing intensive movements! Perhaps I was holding my breath on these.
I performed as expected. I estimated that I would get around 19 minutes. My 800m time is probably around 4:20-4:30 and my 400 time is around 1:45. The latter would obviously be slower at the end of the WOD. I got exactly 7 rounds for the LFPB Challenge (same rep scheme of movements) in 10 minutes when I was doing push-ups regularly. I'm so predictable- I really need to step up my game!