Performance
3 Rounds, For Time:
5 Deadlifts 365/255
10 Alternating Pistols 35/25
then,
30 Handstand Push-Ups
Fitness
5 Rounds, For Time:
8 Deadlifts 185/125
8 Front Squats 185/125
8 Feet Elevated Push-Ups 24/20″
Post time and Rx to comments.
CFSBK’s crew took this adorable photo at CrossFit Queens’s Subway Series last weekend. There’s still time to sign up for the upcoming events (see our right-hand sidebar for the locations of each). All athletes MUST register for each individual event in advance in order to participate. REGISTER HERE
- Happy birthday, Malachy M. and Jesse S.!
Want to Get Better at Olympic Lifting? Join the Next Level Weightlifting Club at CFSBK
The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
Typical Sessions Include:
- Group Warm-up
- Heavy Lift (Snatch/Clean/Jerk)
- Light Lift (Snatch/Clean/Jerk)
- Squats
- Pulls/Presses
- Mobility
Schedule:
Monday 7:30-9:30pm
Wednesday 7:30-9:30pm
Friday 6:30-8:30am
Pricing:
Drop-In: $30
10 Class Punch Card: $250 ($25 / Class)
Recurring Monthly Memberships:
3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only)
Group Group Class Add Ons:
If you’d like to combine Olympic Lifting with our Group class offerings, you can include an add on to your membership which can be used on CrossFit, Open Gym, Yoga, Pilates or Gymnastics Class.
+2x Group Class Add-on $100
+3x Group Class Add-on $150
This program is ongoing so participants may sign up whenever they want.
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.
Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.
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6am with Ro and McDowell
Did the performance Rx'd. DLs were pretty heavy for me, my max is around 415 right now, but I figured I'd get through it. Did the first set unbroken and the other two 3-2 with a lot of rest between.
Finished in 10:50. Most of that was the couplet, HSPU went 8,7,4,3,3,3,2
6am with McTuro
Did a scaled version of the perf Wod in 15:14.
DLs
365# is my 1RM so I scaled down to 275#. Sets were 5, 3/2, 3/1/1.
Pistols
Warmed up with the 16kg bell but it was really slow and grindy on the left side so I switched to 12kg for the WOD.
HSPU
This is where the wheels came off. HSPUs are one of my weakest movements so 30 in a row is a struggle. Got some good tips from Dan L and Ro and sets were 5/3/2/2 and then 18 slow singles.
My shoulders are smoked!
8am. First class and WOD in about 2 months…Oof
Perf Rx in 10:22. Deads were 5/5/2-2-1. Pistols were hard and only unbroken on the first set. Strict HSPU started with a set of 6, then 4, then 3s and 2s. My right butt cheek won't stop twitching.
Off to the waves!
WOD modified beyond recognition:
8 deadlifts at 135
5/side reverse lunges with 25# DBs
8 strict presses with 25# DBs
8:52. I should have gone heavier on the deadlifts. I knew that the DBs would be too light to be challenging on the lunges, but I'm still very shy of push presses so I stuck with a weight I knew I could handle for strict press for 5 rounds.
Crush week with an injury is a learning process!
fitness-ish: DL and FS @ 123# + 8 strict 20# DB presses. 10:18.
my habit of muscle cleaning any weight when tired was certainly present today. oof.
Came in yesterday for some light lifting.
HBBS
45 x10
95 x 5
135 x 5
165 x 5
185 x 5
165 x 5
Thinking of maybe switching to high bar for a few weeks because of shoulder issues. Not sure yet.
Bench Press- 2 count pause
45 x 5, 75 x 5, 95 x 5, 115 x 5, 95 x 5
DB rows
25 x 10, 35 x 10, 45 x 10, 35 x 10
Really wasn't feeling it yesterday. Went for a massage afterwards and it was good. Tired.
Yesterday w/ Coach Jeremy
Fitness:
135#
No front rack for me, so I popped it over my head into a HBBS
20" box
~9:50
Even tho I scaled it to a new level of scaling, my shoulder was making negative, derogatory and sometimes extremely un-pc comments throughout the WOD. I hate him.
6am with McTuro.
Fitness WOD almost Rx'd (kg plate round-down, so I believe it was 177) in 13:43.
Deadlift unbroken, and I did an extra one on 3 of the rounds. Front squats: 8,8,8,5/3,5/3. 24" elevated pushups: 4/4 every round. Good workout today.
8am class before heading out to rockaway.
Performance wod:
8:27
-everything RX'd except the pistols where I didn't add any weight. Pistols are a weakness of mine and I can only do them while holding on to my extended leg. Realized after that I could have still held a kettlebell (8kg) in one hand while still holding onto the leg with the other hand. That's ok though because these are always hard for me just at body weight.
-first 2 rounds of DL's unbroken, last set in 3-2
-got to hspu's at 5:00 and did them all in sets 5. Happy I could maintain that.
Cash out: sun, sand, waves, reading and chillin'.
10AM with Jeremy.
Fitness WOD @125 lbs and 24-inch box: finished in 10:10.
This felt really fucking hard.
Strength cycle this morning.
LBBS: 200x5x3. This is getting heavy, but the weight's still moving without too much grinding.
Bench: 165x5x3. A few of these reps were pretty damn slow. My final rep, in particular, took some gritted teeth and a little time to go up. Still no failing, though, which is a good thing.
Clean: 125x3x3. I was rushing these off the floor a bit, causing me to nail my kneecaps. Otherwise, these are still moving pretty well.
Overall, I'm happy with how things are progressing, though I'm looking forward to taking a few days off.
Tuesday 430pm: Fran scaled to 53# and 15.9.6 on the kipping pull ups, 7:27. It was my first day in the gym in nearly two weeks because of a neck issue so wasn't mentally up to doing a full Fran, because I am sloooow.
Wednesday: Fitness WOD @ 83# with regular strict push ups using a red band. 11:01. Yup, I still hate front squats.
Cash out: Shower across the street (I love our showers, DO) and an iced Americano from 9th St espresso. It's kinda my new thing.
Tough WOD. Really struggled on the push ups at the end. Thanks to McDowell for the extra bit of encouragement and Ro for helping me figure out the right load.
Dropped into OG at CF Dana Point with Rob.
Clean OTM:
115x1x5
125x1x5
135x1x5
Clean Pulls
140x3x3
HCLDL: 135×3+1+1×3
Pause BSQT: 125 3×3
Programming is a doozy. Let's hope I can keep up. Having a lovely time in CA. Ready for another rest day in the AM.
Fun game of freeze tag. I'm liking these new warm-ups!!
Was not in the mood to work out today.
WOD in 7:13- went too easy I think. 62# and regular push-ups. Should have definitely gone heavier and/or used a small box for push-ups.
Fun, small 8:30 class with MeLo. Was definitely inspired watching MC, DF and Andrew (??) do the fitness WOD rx or rx+ (with HSPU), but tonight was not my night for 185.
Couldn't even do the 4×5 pullups strict during the warmup – felt increasingly sore over the course of the day from murph yesterday… but I wanted to at least test things and try doing this heavy. Ended up doing a decreasing ladder in 11:50: 165-165-155-145-135. Even 135 FSQ felt heavy by the end, definitely getting soft in the mid section. All the front squats unbroken because I couldn't bear the thought of another dysfunctional continental-style clean to get the bar up. Just embarrassing. Hopefully Frank wasn't watching; he'd have to drown me in the lake, and I wouldn't even put up a struggle.
Ahhhh….Next Level Weightlifting Club. It's no secret that I love it, and I'll tell you why. One word: gainZ, with a capital Z!
Today I came into to do Wednesday's workout during our new morning OG session. First task was to go heavy on the snatch. Was making every lift moving on up, so hit my first PR at 41kg (90lbs). Ugly make for sure but I was feelin' strong so I was like, let's do this. Went for 43kg (95#). Missed the first one and them BOOM! Woo-hoo I made it!!! Previous best was 39kg (86). Balloons dropped from the ceiling at that point (or were they…dodge balls???). Yaaaaaassssss. I had to watch the video several time because I just could not believe I stood up 95lbs! A few months ago I was struggling with a couple OHS at 63#.
So suffice to say, I am loving this program so much. Frankie programs 3 days per week, each session lasting about 2 hours. You always do snatch and C&J but it changes up in terms of what you are doing — i.e., complexes where we work on technique, going heavy etc. Every day we squat too, alternating between volume and intensity. Then we almost always have a press or a pull of some kind. I think the trick to it is to do all three days (whether with Frankie there or on your own in OG). Then the gainz really take shape.
I also checked out the showers today for the first time. They too are Next Level!
Fun little bit of lifting tonight, kept it simple since I was tired from another surf sesh this morning!!
Snatch warm up/drills
C&J
83: high hang, hang, floor + push jerk, 2 split jerks
103: high hang, hang floor + jerk
103
113
123
133
143 (belt)
Pull feels so good and overall these moderate weights (133, 143) feel smooth and confident. Jerks pretty sharp, footwork not bad. Decided to leave it there (just over 90%) and not push on weight today.
3 rounds NFT:
10 DL @ 145#
5 HSPU (kip)
just to get a bit of work in on these two movements before Sunday subway series. should be interesting. shoulders smoked from paddling. really hope the HSPU don't feel as hard once the weekend rolls around.