Performance:
Low Intensity
Back Squat 65-70% x 7 x 2
Front Squat 65-70% x 7 x 2
Add a few pounds to your last low intensity day.
Exposure 6/16
Fitness:
Front Squat 3 x 8
Add a few pounds to your 3 x 8 exposure last week.
Exposure 4/8
Post loads to comments.
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5 Rounds Not For Time, or 25 Minutes:
5-5-3-3-1 Press
100m Farmer’s Carry, as heavy as possible
300m Recovery Row
Work up to a heavy single on the press. Perform the carries as heavy as possible, almost to 3rd ave and back. Row the 300s easy at around 18s/m.
Post Rx to comments.
Brendan B. just wrapped his first ever Hood to Coast, a 200-mile relay race from Mt. Hood to the coast of Oregon. Each member of a 12-person team takes on three legs total and you run through the night. His goal was to hit splits of 7:25 (5.46 miles) / 7:35 (5.06 miles) / 8:10 (7.72 miles) for the race. He wound up hitting 6:56 / 6:55 / 7:16. The shot of him above is right before he ran his second leg through a dusty trail at around 11pm. He used his SBK bandana to keep the breathing paths clear as he ran through it. The other is from his third leg just 20-miles or so off the coast.
Brendan wrote: “There is no doubt working out with CFSBK helped me not only beat my time goals and PRs, but was walking fresh as a daisy and ready to run some more the day after. Couldn’t be happier with my results and am pumped for my next race.”
We love seeing photos of your adventures—and hearing about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états! Send awesomeness to Kate, our Managing Editor, at Katharine [at] CrossFitSouthBrooklyn.com.
Have You Signed Up For Fight Gone Bad Yet?!
The registration deadline is Monday, September 10. Learn more here, and register here.
Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $60,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.
If you haven’t competed in this annual event yet, we promise it’s a good time–it’s actually most of our members favorite day of the year at the gym! Check out last year’s event and team photos to get a taste! (Bonus points if you find the photo of Coach Fox dressed like a cat.)
Upcoming 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.
- Active Recovery at 11am is CANCELLED this Saturday.
- Kids Club at 9am is CANCELLED this Sunday.
- 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:
- 8:00am
- 9:00am
- 10:00am
- 12:00pm
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The Insecurities of a Washed-Up Pro Wrestler The Atlantic
Butterfly show at the American Museum of Natural History opens Saturday, September 5
Hot and sweaty 6am class:
HBBS – 215x7x2 (just over 70%)
FSQ – 180x7x2 (just over 70%)
All moved fairly well. Could have used a little more rest before the last set of FSQ
Made it through 4 rounds plus the single on the press
Press – 45×5, 95×5, 115×3, 135×3, 155×1
Farmer's carry – 32kg KB unbroken, jerry cans unbroken, jerry cans +2.5 unbroken, jerry cans +5 broke it up about 2/3 of the way through
6am with Ro and McDowell
HBBSQ at 210# (74%). These all moved well and felt moderately heavy.
FSQ at 180# (77%). Feeling light and fast. I really need to retest my 1RM.
NFT WOD
Worked up to 140# on the press. Only 5# off my PR from last cycle. Probably could have hit 145# if I wanted to stick around but we were already crashing the 7am party.
Jerry Cans for the first two walks then JC + 2.5# and then JC + 5#. Took a 15 sec rest at the half way point each time to rest my hands.
7 AM. So happy to do NFT anything, especially with the gym such a sweatbox!
HBBSQ 165x8x3. Can't wait to go to 5s.
NFT work: 4 rounds plus the single press before I had to run. Got to 75 for a single on the football bar and did all but 1 round with 24 kg KBs for the farmer's carry. I'm pleasantly surprised that I can do that — I couldn't the last time I tried.
laterpost from 5:30 last night
HBBS 235x7x2
All felt good and went up pretty smoothly
FSQ 175x7x2
Legs were tired but they went in pretty easily as well.
There were only 2 of us in class so we got some good focus from Jeremy.
Press: 95×5, 115×5, 135×3, 140×3 150×1
Farmer's Carry: 2pood for 2 rounds, Jerry can's 2 rounds
Row: Kept around 20 spm between 2:05 – 2:10 split
6am with Ro and McDowell
Squat: 255. Moved fine.
FSQ at 195. Feeling light and fast.
NFT WOD
Worked up to 150 on the press. PR of 2.5 lbs and it moved pretty quick. Very happy with this.
Took the farmers carry easy as my elbow has been flaring up the last few weeks. 2 rounds with 32kg bells, then 2 rounds with 20kg bells. Rows mostly around 2:05.
10am class
BSQ
265×7
270×7
270 is 70%. Moved well.
FSQ
200x7x2
Just under 70%. Next week will use 205.
NFT
Press 45×5, 95×5, 135×3, 155×3, 180F
Planned to get to 175 but 155 felt so good I figured I'd see if I still had a BW press. Today, I didn't.
Carries all 72# KB
Rows were easy
10am group class with Jeremy.
Hbbs:
(45×5, 115×5, 165×3) 185x7x2
-felt ok and like I probably could have done 10reps if needed.
FSQ:
145x7x2
-also moved fine. Will make 10# jump again next exposure.
5rnft:
Presses: 45×5, 65×5, 75×3, 85×3, 95×1
Farmers carry: 28kg, 24kg, 24kg, 28kg, Jerry cans (split the last 100m with Chris A)
Rows were mostly around 2:20. Recovery.
FARM EGGS for sale tonight, 6-8:30!
Six bucks, cash only, small bills appreciated 🙂 The season winds up soon, so get yer eggs today!
Went to group class and Ag last night so I wasn't sure how smooth today was going to be, but it went well. Tomorrow is definitely going to be a much needed rest day.
FS 3×8 105 moved pretty quickly.
WOD – I made it through 4 rounds and the single push press. Did the single at 70lbs. Did half the farmer carries at 40lb and the other half at 35lb. My left hand is pretty ripped up from Sunday ag's T2B and I just couldn't grip the DB.
Yesterday
– first workout – warmup then db press, 95x3x4. I tweaked my back deadlifting last week so am going back to… either not deadlifting, or doing lower weight snatch-grip DLs.
– second workout – 3×1 mile repeats on the treadmill w/3min rest, 2 degree incline. I feel like I will always be slow 🙁
Today, fun 6:30 class. Sunday I didn't hit depth on a few reps so was really careful about hitting depth today. HBBS 245x7x2, FS 210x7x2. Heavy but fine, no depth problems. NFT, did jerry cans 1x, 32kg 2x, then 28kg 2x. Grip was rough, and my OH press is already getting weaker since I stopped practicing it —> mean reversion —> gloom
Front squats: 8×3 @ 100. Super hard, but I blame the 8:30 workout.
Wod:
Press: 45×5, 55×5, 60×3, 62.5 x 3, 65×1. Pretty happy!
This was not my favorite workout. My hands were destroyed from pull-ups and AG classes, def didn't help those carries.
Doing well with not drinking– trying to go all of September!