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 then back off.
Post loads to comments.
e8/8
_____________________
Fitness
For Time:
40 Calorie Row
Then,
5 Rounds:
5 Dumbbell Deadlift
5 Dumbbell Hang Power Clean
5 Dumbbell Push Press
Performance
For Time:
50 Double-Unders
then,
5 Rounds:
7 Deadlifts 155/105
5 Hang Power Cleans
3 Jerks
then,
50 Double-Unders
Post time to comments.
Maggie G. tackling pull-ups in style during “Murph” on Monday
- Happy Birthday to Carlos G., Richard G., Avi S., and Mare!
There Are a Few Spaces Left in Olympic Rower Coach Nick’s Rowing Clinic on May 31st, at 2:15pm
Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? (If you answered that last question with a hearty “yes,” you are a crazy person. Just so you know.) This one-hour clinic will include the following:
- Review of the machine: foot height, drag factor, how to set up workouts, how to review scores after workouts, etc.
- In-depth breakdown of the rowing stroke (recovery, catch, drive)
- Drills to improve common technique errors
- Workout
Nick started rowing in junior high school. He competed at two World Rowing Championships (1998, 1999) and the Olympic Games (2000), as well as various other international meets.
There’s a 20 person cap on the number of participants, so sign up now!
“I attended Coach Nick’s rowing clinic two years ago and it is still paying dividends on the erg. I know how to use stroke rate and drag factor to my advantage. Best of all, I am able to get more power and lower splits with less effort.”
–Rich A
You Can Also Join Coach Nick For a Half-Marathon Row at CFSBK on June 14 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)
_____________________
The Universe – Inside Amy Schumer Comedy Central
205# c&j
9:25 performance, scaled to 135#
Hail Mary: A coworker tricked me into joining his team for the Wall Street Decathlon on Sat, June 13th, and we have two open spots.
It's 10 events, NFL combine style. In order:
1. 400M run
2. Football Throw
3. Pull-ups
4. 40YD Dash
5. Dips
6. 500m Stationary Row
7. Vertical Jump
8. 20yd shuttle (5-10-5 drill)
9. Bench Press – Men 175lbs | Women 75lbs
10. 800M run
Right now it's just me and one other coworker and we could really use some help. Male or female, we could especially use a runner, but we're not picky. 2 members of each team have to do each event, so you don't have to do all 10 events if you don't want to. It's a fundraiser for pediatric cancer research, but people in our firm are donating a decent amount, so you don't have to worry about the fundraising part.
https://www.thedecathlon.org/
If interested ben d whitney at gmail
Food and drinks on us after. The deadline to add people to your team is today.
Ben W
…And the day after the decathlon, you could do the 1/2 Marathon Row! As David Packer has described it, it'll be kind of like a fun run. Except more awesome because running isn't involved. AND we'll watch a movie during the event.
If you want to do the partner version but don't have a partner, we'll find you one. If you're otherwise on the fence or have any questions about the 1/2 Marathon Row, shoot me an email at nick at crossfitsouthbrooklyn dot com.
I was trying to catch a light and started to run across an intersection when my head exploded like I had just opened the Arc of the Covenant. #Murphed
The Internets told me it was Mare's Birthday today!
Happy Birthday to Carlos G, Richard G, Avi S, and Mare!
Happy birthday indeed to all those lovely people!
Guys, if I miss your birthday on the blog, it's most likely because you never shared it with us when you signed up and it's not in our records. Feel free to ask the Front Desk to add your birthday to your info so we can give you a shout-out on your personal holiday!
Just signed up for the Half-Marathon Row. My god, I can't imagine being on a rower for that long.
Great pic of Maggie G rocking out!
Back to Outlaw antics today. Should've left myself about 20-30 more minutes of training time but I was just being lazy and slow this morning. It may have been the entire pizza I ate at 11pm last night after our volleyball game. But who can say?
Complex: 3 position clean + 1 jerk
(2 cleans each from high hang, hang, and floor, then 1 jerk)
50% : 78
55%: 85
60%: 93
65%: 100
Legs felt tired and slow, but this improved with more weight, I think. Need to move my feet a bit more and be sharper catching, even when it's light.
Then, the first 1/2 of "Tommy Mac":
For Time:
12 burpees, 12 Thruster (75#)
12 burpees, 12 Power Snatch
12 burp, 12 Push Jerk
12 burp, 12 Hang Squat Clean
12 burp, 12 OHS
Time: 11:17
The full workout takes you through that same thing again. I would've slowed down considerably. Would like to do it sometime, just didn't leave myself enough time today.
Cash Out: freezing cold shower bliss
12pm class:
Clean and Jerk:
-worked up to 65kg (143#)
-still super sore from Murph so I knew I wasn't going to be approaching any new PRs today. Just happy to be moving.
Performance WOD:
6:16 rx'd
-this was a little redeeming after my sluggish lifting session. both sets of du's unbroken which was surprising since I was in my lifters.
-broke up every round as 6 deadlifts, 1 deadlift + 4 HPC, 1 HPC + 3 jerks. Accidentally did an extra HPC in the first round because I confused the rep scheme.
Also, realize I never posted my Murph deets:
55:? I remember seeing 55 something on the clock but honestly don't remember. Not my best performance but I'm ok with that.
-Used the 5 pushups, 5 pullups, 5 pushups, 15 squats rep scheme. Able to do nearly all of my pullups as butterfly and they felt pretty good. Started to tear with about 5 rounds to go so had to adjust my grip a bit. Pushups are clearly the limiter here and always break down. I tend to go really slow on the negative so I've got to improve that.
-It was hella hot in there and I swear that every year I tell myself I'm not going in the last heat and that we should make the coaches heat the first heat. But, I'm sure you'll see us sweating our asses off again next year..same time, same place. 😉
Finally, great Murph photo of Maggie!
Damn, Maggie! You are STRONG!
LOVE LOVE LOVE this pic of Maggie!!!
Happy birthday to all!
Strength Cycle earlier today.
Deadlift
135 x 5
185 x 5
205 x 5
230 x 5 (7RPE)
240 x 5 x 2 (8RPE)
230 x 5
Press
45 x 8
55 x 8
65 x 8 (7RPE)
68 x 8 (8RPE)
70 x 8 (9RPE)
65 x 8
Paused Squat
45 x 5
95 x 5
135 x 5
165 x 5 (7RPE)
170 x 5 (8RPE)
175 x 5 (9RPE)
160 x 5
Think I'm maybe getting the hang of this?
8:30pm class?
C&J
Bunch of reps leading up to a crisp 242. Not a PR night for me but happy to lift heavy.
WOD
Perf Rx
8:06
This sucked ass.