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.
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e6/8
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Fitness
10 Rounds For Time:
20 Double-Unders or 50 Single-Unders
5 Burpees
5 Chest-to-Bar Pull-Ups
Performance
5 Rounds For Time:
50 Double-Unders
10 Burpees
5 Muscle-Ups
Post time and Rx to comments.
6am Faithfuls Brad D. and Michael A. went on vacation together recently and took this adorbs photo at CrossFit Nantucket. Please always send your travel photos to Kate, our blog’s managing editor (Katharine [at] CrossFitSouthBrooklyn.com), so we can post them and share your adventures!
- THE PALEO POTLUCK HAS BEEN MOVED TO TOMORROW DUE TO RAIN. All details remain the same—from 12pm to 4pm (or later…). Enter the park near 15th Street North, off the 15th Street/Prospect Park train station (F/G). More details here.
News and Notes
- Andrew S., Steph M., Alex N., Brendan N. and Joe W. are representing CFSBK at the Powtown Throwdown at Poughkeepsie CrossFit today! They will complete four workouts including a two-mile run, 1RM clean and jerk, a chipper, and a couplet. Send good vibes their way! Good luck, team!
- Speaking of Kate (hi, it’s me here!), starting tomorrow, I’m taking my first real vacation from the blog since I started in April of 2014, and Coach David will be running it through the end of July. Please forgive him for his endearing typos and strange formatting choices. I am also away for the month of August, but will still manage the blog remotely. I will miss you guys, but I’ll be following along on here! <3
- Happy birthday, Tori P. and Megan R.!
How You Can Spend Your Saturday With CFSBK…
- Yoga for Athletes with Coach Whitney at 10am.
- Active Recovery at 11am and noon today with Coach David.
- Open gym from 2-4pm.
- A Doggie Play Date from 2-3:30pm. More details here.
Strength Cycle Starts on Monday—and There’s Still Space For You to Get Hella Strong!
Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th – Thursday Sept 10th
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL
Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
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Got Rhythm? Take This Test!
HOW TO: Double-Unders, Stop Tripping on the Rope! WODPrep
10am Yoga is fun and relaxing! This is gunna be a weekly thing now, for sure. Great way to start the Saturday!
1pm group class.
Front squat: 100 3X3. These moved so much better than last week. Fun partnering with Suzanne. We got done early and did two drop sets of 5 at 75#.
WOD: went slightly past the 16:00 mark, but it turns out I did 11 rounds. Did 3 pull-ups most of the time. Was doing single pull-ups, but after advice from Whit about pushing away from the bar, I just switched to really kipping and sucking it up, which allowed me to get a couple rounds of 5. Did 50 singles each round to stay on the rope more. Looking forward to going back to work so I'll be drinking less, eating much healthier, and getting more sleep!! (And hopefully weighing less so pull-ups will be easier) :X
Enjoy your vacation, Kate! Good luck to the people in Poughkeepsie!
Today was a good day. PRed all of my comp lifts and not one was max effort.
Squat (1@9RPE, 3@9RPE, 3@BO)
45 x 10, 95 x 5, 135 x 4, 165 x 3, 185 x 3, 215 x 2, 235 x 1, 260 x 1 (8RPE), 266 x1(9RPE)*, 245 x 3(9RPE), 230 x 3.
PR by 1lb… when 260# felt like an 8, even though it was of dubious depth, I decided to go for it. I was so nervous. Why do I get so scared with this lift? Going to bury my squats next week. None of this 'did I, didn't I?' malarkey!!
Bench Press (pause) (1@9RPE, 3@9RPE, 3@BO)
45 x 5, 75 x 4, 95 x 2, 115 x 1, 125 x 1, 150 x F*, 140 x 1**, 130 x 2, F, 120 x 3.
*Mis-loaded the bar duh.
** PR by 5#
Wouldn't have failed the drop set if I hadn't tried 150#. I bet I have it without the pause though. Will need to try after the meet.
Deadlift
135 x 5, 185 x 5, 205 x 3, 225 x 3, 255 x 2, 285 x 1,305 x 1 (8RPE), 317 x 1(9RPE)*, 295 x 3 (9RPE), 270 x 3.
*PR by 2lb. This was one lift I did not expect to PR in at all today. In fact I really only thought it was possible for the bench press. Pretty amazing to move these weights and still feel like I could do more.
The way this happened today has done wonders for my confidence. I've been totally getting in my head about everything and freaking out that I haven't gotten much stronger because I've been feeling like maybe I haven't pushed myself so hard lately, but it seems it really is about trusting the process.
Now what am I going to do about these squat nerves?!!
Front squat @135#. Still losing tension at the bottom, but Whit have some helpful tips.
Fitness WOD with DUs and regular pullups in 15:24. Double unders were a mess at the beginning but improved with each round. Only did one set unbroken. All pullups unbroken except for the first two set where I attempted chest-to-bar pullups. After I finished the WOD I got a few so I think I need to be more warmed up to do them. Next time, I will attempt them during the middle of a WOD, rather than the beginning.
OG WOD with Bliss before heading out to Long Island. Got very distracted by the cute pups!
2 total Rounds of:
Row 1000m
5 Rounds
15 Squats
10 Push-Ups
5 Kipping Pull-ups