Fitness and Performance: 1-1-1-1-1
Work up to a heavy single for the day. Aim for about 90% of your 1RM. If you’re feeling good then go for a new 1RM, if not, back off.
Post loads to comments.
3 Rounds For Time:
10 Hang Power Cleans 115/75
10 Hang Power Cleans 115/75
8 Hang Power Cleans
6 Hang Power Cleans
4 Hang Power Cleans
2 Hang Power Cleans
Post time and Rx to comments.
Are you ready for “Murph” tomorrow?!
Come Get Supple, and Remember That Coach Noah’s Muscle-Up Workshop Is Today!
- Active Recovery is on at 11am with Coach Fox.
- If you signed up for Coach Noah’s Muscle-Up Workshop, you’re meeting in the annex today from 3-4pm. A spot opened up if you’re still interested! Register here.
“Murph” WOD and BBQ Is TOMORROW
Are you ready for tomorrow?! The gym will be open starting at 7:45am. We’ll start grilling around 11:00am and be done around 3pm… maybe. There will be no evening classes. Please be ready to go at the time you signed up for. That means you’ll need to get there early and warm-up on your own. Here is a good mobility|WOD to check out if you’re not sure what to do. The gym will provide beer and meat for all who attend. If you can bring a side dish and other food/drinks, it would be much appreciated!
Register Now to Row a Half-Marathon With Coach Nick on June 14th, at 2:15pm
You know you’ve always wondered, “Gee, what would it be like to row 21,097m?” Well, your chance to get your answer is coming up: SBK will host a 1/2 Marathon Row on June 14th at 2:15. And fear not: we’ll show movies during the event. Really, what better way to spend your Sunday afternoon? You can row the full distance or split it up however you want with one other partner.
Coach Nick will send out a DIY program to everyone who signs up and will analyze video of participants’ rowing form. The training will consist of at least two long erg sessions a week to get your butts—and calluses—in shape! Expect to devote 1–2+ hours twice a week to this. Sound fun, or what?! (What?)
Sign up now! The cap is 25 – 15 slots for people rowing solo, and 10 slots for people who are partnering. This may change depending on demand. If you don’t want to row the 1/2 marathon solo, but also don’t have a partner, we’ll find one for you.
Space is limited. REGISTER HERE (scroll to the bottom)
Questions about either event, or want the 1/2 marathon training plan asap? Email Nick [at] CrossFitSouthBrooklyn.com.
Why Do We Experience Awe? The New York Times
Vary bad training day, rough hangover.
Failed 3-4 in a row at 70kg and then decided to power snatch it twice…
Perf WOD Rx'd in 4:15. This was tough after the round of 30 double unders >(
Yesterday- Open Gym.
16 x rev lunges @15#
5 x T2B
45 x 7
65 x 7
95 x 7
115 x 7
130 x 7
135 x 7 (7RPE)
140 x 7 (8RPE)
135 x 7
Bench (close grip)
45 x 6
65 x 6
75 x 6
95 x 6
105 x 6 (7RPE)
110 x 6 (8RPE)
105 x 6
2 x 12- every 30 secs.
Can't quite believe we used to do three of these in a row during CRASH-B's training.
9am with The Foxes
Hit 145 twice and then failed at 150 three times and then hit 145 again. A little frustrating but I have missed the last two Sundays so I should be happy with what I got.
Perf WOD in 3:44
EVerything was unbroken but I took a little too much time after each set of DUs instead of jumping right on the bar. Kept hook grip in the whole time which helped cycle.
Looking forward to solid community murphing tomorrow.
Kate R. says
Guys, apologies for posting the wrong link today for Murph heats. Hope no one got too confused!
See you all tomorrow!!
Dan L says
Worked up to 165 on the snatch. Reps got a little ugly as it got heavy, but it's the heaviest I've gone since I hurt my back, so I'll take it for now.
Performance metcon in 2:23 Rx'd – this was 100% in my wheelhouse
Looking forward to Murph tomorrow!
Open gym to get in some squats.
HBBS 183x5x1. This is very close to a 5RM
Front squat 137x5x1 same here lol
Performance WOD… for some reason I did 63 instead of RXing the cleans.. who knows why.
Finished between 4 and 5 minutes since I was in a rush and didn't set a real timer. I just wanted to get a little workout in before open gym ended.