Coach David visited Crossfit Medis on his last day of vacation in Stockholm, Sweden. He had a great class at this small gym with good coaching and a great crew. He recommends them for a drop-in if you’re in the area, and he will write a full review soon.
This Week at CFSBK in Review
1. The showers and plumbing are back up and working at 608. David made a bad joke and posted a photo of the carnage it took to get things back in shape on Instagram. Thanks for your patience, and enjoy some cold showers!
2. The Fifth Annual Subway Series is coming for us this August. If you’re interested, register ASAP, because spots will sell out very soon. Check out Asta F.’s insane photos from the event at CFSBK last year to get hyped.
3. Mary M. is starting a Whole30 in July, and is also organizing a potluck on July 18th in Prospect Park. Even if you’re not uber Paleo, you should still come. And if you’re that person, you should bring alcohol. And probably a beach ball.
4. Dude, horseback riding. Interested in a riding day trip involving horses on Sunday, July 12 in the Hudson Valley? It’s beginner-friendly if you’re not already friendly with odd-toed ungulate mammals and costs $95. Email Mare [at] CrossFitSouthBrooklyn.com by next Tuesday if you want in.
5. Sean “Diddy” Combs recently tried to assault someone with a kettlebell. What’s even funnier than that was previous Athlete of the Month Matt C.’s response to our blog QOD on Wednesday about how else one might repurpose CrossFit equipment. He wrote: “I think the weight vests double pretty efficiently as bullet proof vests. Sometimes I wear my weight vest around town to run errands and I find myself thinking, “Go ahead roof top sniper. Take your best shot. You will be sadly disappointed when I get back up and dust myself off.”
6. Thomas H. snapped some sweet action shots of past Athlete of the Month Michael C. Also, Thomas used to work as a professional sports photographer. Point, CFSBK.
7. So many of you were born this week! HBD to all we missed, and here’s a friendly PSA: If you don’t get a birthday shout-out on the blog, it’s because you haven’t shared your birthday with the Front Desk. We do not have mysterious psychic powers that tell us when you were born. We want to know this information, and if in return, you would like us to know this information, please tell our friendly folks at the Front Desk the day on which you entered the world.
8. There are many upcoming competitions! Check out Tuesday’s post to learn more, and our event page for the Starting Strength Fall Classic, which is close to selling out.
9. JJ is in Hawaii (so we should feel bad for all the ugly things she’s been forced to look at) and she wrote some recommendations for gyms in our Travel Gym Recommendations forum. If you’ve been traveling recently, you should write one, too!
10. Alona K. got her first chin-up! Congrats, Alona!
_____________________
Supreme Court of the United States Slip Opinion, Obergefell v. Hodges
BODY FUZION
Saturday's Programming
Front Squats
Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week's exposure.
Performance: 3 x 3 Linear Progression
Add 5-10 pounds to last week's exposure.
Post loads to comments.
e3/8
_____________________
"Cindy"
AMRAP, 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
Compare to 10.5.2014, 6.26.2014, and 10.31.2013
Post rounds and Rx to comments.
6am with NickDowell
Perf Snatch Complex
Worked up to 155# which is 10# off my PR and 20# more than I did in the complex last week.
OHS
3X3 at 155#
Cash Out
Turned the 400m goblet carry into an 800m partner goblet carry with Dan G. Used the 32kg bell but with the added built in rest we should have gone heavier.
fish CSA pickup tomorrow, 10-12!
If you're interested in joining the weekly fish csa, hit bigcityfishshare dot com.
Summer Friday today so I came to 8 AM. (As I predicted, me in 6 AM lasted only as long as the jet lag did!)
The last two days have been HUGE for me. Yesterday was my first PT session since before my vacation and I feel like the therapist made a breakthrough with my wrist mobility, which has been almost nonexistent since the de Quervain's started. I was able to wiggle my fist about an inch farther than before, which doesn't sound like much but it is a major step forward compared to where I have been.
So, today when I came in, I decided to give a few things a try that I haven't been able to do in a while. I knew that I would still not be ready to attempt pushups or pullups/chinups in a WOD situation, but I did give Warmup 1 a try to see whether I could do them in a carefully controlled setting. The answer is yes! Pushups are still a bit uncomfortable, so I'm going to do them in small doses only, but chinups were completely fine. YES YES YES!
Then I squatted with a normal barbell for the first time in several weeks. This was also fine! I am still sticking to high bar back squat, no front squats or low bar back squats yet. (Fox informs me I should be able to do the latter, because a bent wrist in low bar position is a fault — I don't disagree, I'm just being extra cautious about movements that are OK if done perfectly but have the potential for severe pain if I screw up even a little bit. I think low bar falls into this category, and so do pushups and chinups.)
Anyway, 160x3x3. Easy peasy.
Then, I'll call it "Cindy Sits Up" (ring rows and situps instead of pullups and pushups): 20 rounds + ring rows, situps, and one squat. It was awesome to watch Katie and Jaclyn across the room doing kipping pullups like beasts!
6am with McDowell & Nick
FSQ: 205x3x3. Everything moved well. Metcon: 19 rounds flat. My notebook tells me my PR is 20 rounds. Everything moved well, squats seemed a little slow today — might be because of the OHS and the pistols this week.
Noon lifts
Squat
320x5x3
Used a 3" belt. Felt good and strong.
Bench
255×2
255×2
Was supposed to be 2 triples. Failed the third on each set.
Deadlift
265×5
305×5
350×8
Sumo
365x3x3
Happy Pride!
DROMs
Shoulder mobs
3×3 MU trans slow w green band plus dips
Barbell warm ups
C&J
35kg x 1 x 5
40kg x 1 x 2
45kg x 1 x 2
48kg x 1 and done
Trying to implement all Jared's tips and I think I did pretty well. Overall not feeling fast or strong today so left it there — barely 75%
5 RNFT
12 rev lunges
6 strict pull ups – sets varied from 3s to singles
4 strict hspus (1 abmat & starting strength) – sets varied from 3s to singles
100 sit ups
Today was an awesome lifting day in OG!
Started with Thursday's perf work on the 2 snatch pulls + snatch
95×2, 135, 155, 175, 185 all felt really good
I was feeling good so I went heavy on the 2 snatch pulls next at 215 then went for a new PR at 200 which went up really smoothly!
I went for 205 but failed both times locking out my arms. New goal of 215# snatch by the end of the summer!
Worked up to 185×3 for the heavy triple OHS then went to singles up, to 225 then failed aka almost pulled a Noah and blacked out at 235 onthenway up. Instead I just bailed it.
The did the competition WOD with john and Brandon
100 DU's
10 rounds of 5 pull ups 10 push-ups 15 squats
100 DU's
10 more rounds
100 more DU's
Rx'ed was 100' handstand walks
Finished in 39:49. What a burner!
* rev lunges w 20kg plate OH