Bench Press
Performance: High Intensity: 85-90% x 3 x 4
Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure.
Exposure 3/8
_____________________
Deadlift
Fitness and Performance: Work up to one heavy set of 5 using perfect form.
Heavier than last week’s set of 8. Dead start, no touch-and-go.
Exposure 3/8
Post loads to comments.
_____________________
For Time:
21 Deadlifts 185/125
15 Handstand Push-Ups
15 Deadlifts 185/125
9 Handstand Push-Ups
9 Deadlifts 185/125
6 Handstand Push-Ups
The deadlift should be light-medium and possibly unbroken. Scale the handstand push ups to 1 or 2 AbMats or strict push-ups.
Post time and Rx to comments.
Congrats to everyone who participated in the Subway Series this year! CrossFit Virtuosity won overall, and our SBK athletes did awesome yesterday! In the scaled men’s division, Greg took first. In the scaled women’s division, Mo took first and Kayleigh took second. In the Rx-ed women’s division, Coach MeLo took second.
We’d also like to thank all the volutneers who helped with judging, scoring, photography and setting up and breaking down equipment. We couldn’t pull of such a big event without the support of our amazing community. Thank you CFSBK!
- Happy birthday, Simon P.!
Upcoming Class Cancellations
The following classes are CANCELLED this week, as Coach Whit and KH leave for Iceland today for an epic hiking adventure:
- Pilates on Tuesday, 8/25, and Tuesday, 9/1
- Active Recovery on Thursday, 8/27
- Yoga for Athletes on Saturday, 8/29
Check Out CrossFit Teens at CrossFit South Brooklyn!
Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment?
CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well-rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.
Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.
Dates/Times
Summer: Monday/Wednesday at 3:30
Fall: TBD
Cost
1x/Week: $120/Month
2x/Week: $200/Month
10 Class Punch Card: $325
Drop In: $35
_____________________
Meet Moringa, The African Superfood That’s Healthier Than Kale Fast Company
Your New Workout Hero: 80-Year-Old CrossFit Enthusiast Constance Tillit ESPNW
6am with JB and McDowell
Bench 230x3x4 – moved well
Deadlift 325×5 – maybe should have gone heavier
WOD in 2:39 The fact that some people have a Diane time in the low 2s seems even crazier after that.
6am with JB and McDowell
Bench: Partnered with Dan and went for 230# x 4 x 3. Started off heavy but felt consistently crisp.
Deadlift: Quick jumps up to 325# x 5. Working on keeping my hook-grip in at 300#+. Still hurts my thumbs but they're getting used to it.
Metcon: 2:42 Rx for this fun Diane variant. Diane is actually one of my favorite CF workouts and it blows me away that people do that faster than I just did this one. Everything was unbroken, and I spent most of the time glancing out of the corner of my eye chasing Dan L.
Hey all, I went hiking in the Presidential Range in New Hampshire this past weekend and had a great time. I did however, pick up some knee pain on the outside of the left knee – thanks to some steep, rocky downhill descents. Downhills are always brutal on the knees and this was no exception. Is this pain due to an inflamed ITB? Would a tight ITB (and lack of stretching) have caused the pain? I did some icing yesterday and would appreciate any tips for rehabbing/prevention.
6am with McD and JB
Bench Press
3 x 4 at 200#. Not bad at all.
Deadlift
Heavy 5 at 300#. I will do a bigger jump next week.
WOD
Unlike my 6am brethren HSPUs are not my strong suit although they are getting better with practice. I was good for a first set of 5 or 6 and then I regressed to triples and doubles. Last set was 3/2/F/1. And I finished in the 6 minute range. (Forgot to look at the clock.)
Thanks to the boys for coaching me through the last bit.
Re: the Moringa article. Lisa Curtis is a high school friend of mine! Very cool that her company is getting some press—and is getting linked to on our blog. Small world.
Light oly lifting after subway series judging yesterday
Hang snatch:
Worked up to 83, 7 singles at 83.
Clean and Jerk
Worked up to 105. 7 singles at 105. Had some good jerks, some where the bar was out too far in front. Getting out of the 105 squat clean felt hard. :-/
Front squat
113x5x3. Also felt hard. Looking forward to building my strength back up.
6am.
Bench: 185x3x4. The last reps for all 4 sets was grindy.
Deadlift: 285×5.
Metcon: 4:25 Rx. The fury of fitness twins were real quick on this one. Everything unbroken except for the round of 15 deadlifts and accidentally came off the wall after 8 reps on the round of 9 HSPUs.
10 am class
Bench
45×5, 135×5, 185×3
225x3x4 (85%)
Moved well
Dead
135×5, 225×5, 275×1, 315×1
365×5
WOD Rx'd
3:55
Deadlifts: 12-9, 9-6, 9
HSPU: 9-6, 6-3, 4-2. All strict.
This was right up my alley. Not sure I would have been faster had I done the deads unbroken.
6am with McD and JB
Bench Press
3 x 5 at 175#. Moved fast, easier than last week
Deadlift
Heavy 5 at 355#. So happy to be down to 5s.
WOD
No HSPUs for me, so I subbed pushups. Still finished well behind some of the faster 6am times in 3:47. DL unbroken, pushups in sets of 5.
Dropped into an athletic club this morning outside of Portland, where I used to swim when I was a toddler.
Press: 45×6, 65×5, 75×2, 80x5x3, 70×10. Weird to press with a mirror in front of me…
HBBS (testing this out, felt fine): 45×5, 65×5, 75x5x3
20 chin-ups in sets of 3s and 2s.
Sets of DB rows, bench presses, and French curls with 25#.
Tabata plank
Lots of hanging on the bar and stretching out my upper back and hips.
made up Sunday:
HBBS: 220x7x2
FSQ: 180x7x2
WOD @24kgs. lost track of time 🙂
Huge shoutout to Fox and whoever else planned the workout/organization for yesterday's subway series. The LIC workout was fun, but in terms of being worthwhile to watch- the athletes were outside running half the time! No one was even paying attention. You guys did a great job of programming a workout that made people want to watch over and over!
Bench: 78 3×5
Deadlift: went for 165, but after 2 reps went down to 155. That was too ambitious, but it's what my partners were doing so I thought I could try.
Wod: 95# 5:04?
21 DL,4 HSPUs, 11 push-ups
15 DL, 3 HSPUs, 9 push ups
9 DL, 3 HSPUs, 6 push-ups
Kind of made this my own to practice the skill with two ab mats, and get a workout 😉
Performance Bench:
45×5
65×4
85×2
95×1
100x3x4 (85%)
85% felt right today. It wasn't too easy, but I was able to hit all reps without any issues.
Deadlift:
135X5
155×3
185×2
200×5
This felt like the right weight today as well. I usually put a belt on around 200# but didn't today and it was fine.
WOD: around 9 minutes
DL Rx'd and broken up as 11-10, 8-7, 9 .
HSPUs: kipping with two ab mats. Was supposed to do reps as 9-6-3, but did 5-4-3 instead bc I was too fatigued (sore traps from yesterday didn't help). It was my first time doing HSPUs in a WOD. About 90% of my time was spent doing the total of only 12 HSPUs- 4 minutes just for the last three reps. Gotta start somewhere!
Subway Series scaled WOD yesterday :
From 0:00 – 7:00
21-15-9
Thrusters, 75/55
Russian KB Swings, 53/35
From 8:00 – 14:00
30 Snatches, 95/65
From 15:00 – 20:00
1RM Clean and Jerk
Modified Fran: Finished around 4:30. Thrusters broken up at 11-10, 8-7, 9. KB swings unbroken. This took more out of me than expected. It felt harder than Fran Rx'd a few weeks ago. Perhaps it's because I moved faster on the thrusters? Or because I didn't work out that much the previous week so felt gassed?
Modified Isabel: This was the part that worried me the most because I can't cycle snatches for my life. I also usually do snatches in WODs at 53 or 58#, not 63#. BUT I finished all of them in JUST under the time cap so I performed better than expected. Every rep of ALL the snatches took ALL my energy.
C&J: Glad I brainstormed with Cam and Becca prior who told me to open with a higher weight than I was originally going to do. I did 103, 113, 118. Had time for a fourth lift, but was too exhausted. Got energy the last 30s, but couldn't change plates in time. Changing plates at this point was nearly impossible. 118 is my forever C&J PR. But I know I can do better because my back leg was barely bent and I pressed out so with improved form and not doing two crazy WODs before, it HAS to go up soon! Thanks for being a patient judge, Melody. She asked me about 4 times what my opening weight was, but I wouldn't answer her bc I was just so tired and confused at that point.
Anyone who did the Rx version of this WOD is INCREDIBLE! It was so exciting to watch.
SBK you did an awesome job yesterday! What a great event! It was so well organized, the layout was great for spectators, and Fox was an awesome MC!
First workout since Thursday. Been fighting a head cold and I think today burned the rest of it away.
Came in early to do my 5 single pull ups on the noodle of an orange band. The last one was a struggle…
Bench – 92 – challenging but moved smoothly
Deadlift – 160 (didn't increase the weight too much from last week since I have been run down)
Did 125 DL for the WOD with push ups (on DBs-still not supposed to put my wrist in too much flexion). I made it about halfway through each set before having to hit my knees. Finished in 4:11.
YES, Allie- this was the BEST workout of the three Subway Series events I did!
And congrats to everyone who participated in the subway series yesterday. Even with my head feeling like it did it was so much fun to watch. SBK athletes rocked it. It was hard to judge and not cheer for everyone.
Congrats to all who participated yesterday! You are all amazing! Wish I could have been there to cheer you on. Sounds like it was a lot of fun.
Dropped in to Weightlifting Club this evening.
Rack Jerk
88 x 5, 83 x 5 x 3. Need to remember to land with more weight on back foot and back knee bent and lower. Got much better towards the final sets.
Snatch (from the knee)
53 x 5 x 7
Look! I wrote 'snatch' not 'power snatch'. Still can't quite believe it. Thought it would never happen. 🙂 🙂 🙂