Clean and Jerk
Take 5 minutes to warm up a bit beyond your clean and jerk weight for the WOD.
Post loads to comments.
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A) AMRAP, 8 minutes:
1 Clean 185/125
1 Jerk 185/125
2 Cleans
2 Jerks
3 Cleans
3 Jerks
Rest 5 Minutes
B) AMRAP, 8 Minutes:
10-20-30-40-50-… of:
Double-Unders
AbMat Sit-Ups
Rest 5 Minutes
C) AMRAP, 8 Minutes:
30 Russian Kettlebell Swings
10 Burpees
Post rounds and Rx to comments.
All the pull-ups at last Sunday’s Subway Series event | Photo by Ewan B.
Schedule Changes
- ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. This class has had consistently low attendance for a while, and we’re nixing it. Check out Active Recovery at 11am on Saturday or Sunday to get your weekend mobility fix.
- The following classes are CANCELLED this week and next week:
- Yoga for Athletes today, 8/29
- Pilates on Tuesday, 9/1
- LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day. Please note the changes to the morning and evening classes:
- 6:30pm
- 8:00am
- 9:00am
- 10:00am
- 12:00pm
- 4:30pm
- 5:30pm
Come Party on Degraw Street With Our Neighbors Today from 12-5pm!
DanceWave—a nonprofit Brooklyn based dance center—is moving to Degraw and hosting a block party today between 12-5pm. Businesses on our block—between 3rd and 4th—will be participating. Brooklyn Boulders will be setting up an outdoor obstacle course and the School of Rock will offer music lessons. CFSBK’s Comp team will display their super human skills outdoors from 2:30pm onwards. Come join in the festivities!
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Exercise, Government Style Starting Strength
No, You Do Not Have To Drink 8 Glasses of Water a Day The New York Times
Stop Wasting Time in the Gym CrossFit Invictus
Meet our FISH CSA partner today, 10-12
You've probably been hearing how crazy good our new fish CSA vendor is. Today from 10-12, Big City Fish Share will be at the gym to meet members, distribute this week's share, and even sign folks up on the spot! So stop by and say hi.
From Friday morning…
8am class
A) 6 rounds + 7 power cleans @ 185
All power clean singles and unbroken mix power jerks and split jerks.
B) 10 sit ups into the 50s
Ab cramps during the 30s.
C) 3 rounds @ 32kg
Had zero desire to move fast here
And from Saturday morning…
MY TRAPS ARE ON FIRE
9am with D.O.
A.
4 cleans in the round of 5. Tough cycling the jerks. All cleans were squat cleans because 185# is an ugly power clean for me.
B.
12 sit ups in the round of 50. DUs were unbroken in the set of 30 and 40. A couple trip ups in the other rounds. I almost started crying during sit ups because I hate them with such passion.
C.
Torture. 32kg bell. Made it through 2 full rounds plus 30 swings and 5 burpees. I had absolutely nothing left in me.
By the way, I have been loving the programming lately. Seems like management decided to kick it up a notch this cycle and it feels good.
8 am with DO and Melo
Major modifications to the wod for me.
A:
DL 125
25 DB clean
25 DB push press
4 sets here, but the leans made my hands go numb so I switched to 8 DL and 8 push press for another 2 1/2 sets
B:
15 lb slam balls – cut the numbers in half
4 rounds plus 25 slam balls and 38 sit ups
C:
16kg KB
Burpees on DB
4 rounds + 8 KB swings
I actually kind of loved this WOD. I also have to give a shout out and thank you to the great coaches at CFSBK for providing so many modifications while my wrists heal. We are really spoiled here with our coaching staff!
OG last night – finally back to SBK after some unplanned work trips.
Warmup 3rds:
10 Strict HSPU
10 Pullups
10 Pistols
EMOM for 16 minutes:
Even minutes – Snatch starting at 70%, adding 5lbs each successful lift.
Odd minutes – Handstand walk one mat, adding an additional mat after each success.
Got to 170lb on the statch, and 5 mats or 20ft on the HS walk.
Deadlift:
135×5
225×5
315×3
345×5 (90% of theoretical 5rm – felt easy)
Metcon: NFT but pushed through it as quick as I could.
800m run then 10 rounds of…
5 pullups
10 pushups
15 situps
20 double unders
Looking forward to the block party today!
9am with MeLo
A @ 103# Went a little lighter since jerks haven't been feeling great on my shoulder. Got to the round of 4's and after 2 jerks, my back was unhappy so I just did cleans – x5 and x6
B – MeLo told me I was too tense in my arm while doing DU's and I started to relax my arms and use my wrists and it felt great. Now I just need to sync the speed of the rope with my jump. Got 20 DU's into the round of 40.
C @ 24kg KB. 3 rounds + 30kb swings. This was rough and I spent too much time staring at the ground.
Followed it up with 11am AR. I always feel so much better after an hour of mashing!
11am AR. Stretching and mobility is my new favorite thing.
12pm class: This workout was so fun!!!!
1) C&J: Debated 73 vs 78… went for 75#. 6 rounds + 7 cleans + 3 jerks
2) Counted 1/2 attempts (single, single, double). Was stringing single,single.doubles consistently for the first time ever!!! DUs are close!!! Made it through 25 single/single/doubles, and 17 situps of the 50 round.
3) Asked McDowell what a good goal would be: he said 5 rounds. Made it through 4 rounds + 30 KB swings + 7 burpees. In other words, 8 burpees away from 5 rounds : / 16kg bell.
Healthy diet, a good night's sleep, and no drinking seriously produces amazing results. It's a real thing for better or worse…
Tried to post the below on the classifieds, but there there seems to be something wrong with the validation link….
Hi all – We need a babysitter for our 8 month old niece on 10.17 from 4pm – 11pm. It's for my (future) sister in law, so she can partake in our wedding festivities. We would want the babysitter to come to the Nu Hotel on Smith St. where Laura (sister in law) is staying, theoretically. Or could drop the baby off depending on where-it would need to be close to the Green Building on Union, as Laura will have to run home at some point during the reception.
email me at shayealexaatgmail.com
Please let us know! Thanks!
Tackled today's workout with Charlie at OG. She crushed it!
Warmed up with some ring dips, kipping ring dips, and MU transitions with kipped dips.
A. 3 cleans into the round of 6 RX'd. Had little confidence in my push jerk today, so these were all splits. Nice to know I can somewhat cycle these.
B. 28 DUs into the round of 50. Started to run out of gas during the round of 40. Cramped up a bit doing sit-ups.
C. 3 rounds plus 9 swings at 32kb. Burpees were torture at this point.
I really liked this workout!
Open Gym
Pause Squat 3 x 4@8RPE
45 x 10, 95 x 5, 135 x 4, 165 x 4, 185 x 4, 205 x 4 x 3
Press 4 x 3@8RPE
45 x 5, 65 x 4, 75 x 3, 80 x 3 x 4
WOD with Michael C- thank you for doing this with me!!
A. 7 rounds, 3 power cleans @ 93#- such a weird thing for me. I was afraid to go heavier because of my shoulder stuff. Had to break up the round of 7 jerks into 4, 3. Focused on trying to get the movements right.
B. 21 sit-ups into round of 50…DU's were pretty good actually!!!
C. 3 rounds plus 15KB @24KG. Could have rested less on this one. But my lungs are about half the size I would like them to be right now.
This was hard but lots of fun.
Fun WOD!
A. Completed the full round of 6 @103#. Cleans weren't the prettiest. Need to drop slightly lower so I can catch the bar higher. All cleans were singles with lots of breaks so that I could do the jerks unbroken. Did push jerks for a lot of it and finished with split jerks starting with the last rep of round 4. Had to drop the bar and break up the jerks as 3-3 in round 6. LOVED THIS!
B. Completed 40/50 DUs. Strung 20 and 21 together in the 30 and 40 round, respectively. Not great, but not horrible today!
C. 3 rounds + 30 swings @20kg. Burpees were slow as molasses. Shoulders were smoked and couldn't breath.
That picture of MeLo carrying David on the Flickr blog.. Amazing.