Melody S. (now Melody W.) got married on Sunday, September 6th in Philadelphia. Here she is above with CFSBK members Jennifer G. and KLove, who are “pressing” Melody’s husband Mike (who trains muay thai down the street). Melody reports: “The wedding was awesome. We had a strongman and a fire breather and a magical carnival themed wedding in Philadelphia. It was the best day ever.” Melody and Mike are back in Brooklyn for a couple of weeks before they head to Bali and Singapore for the honeymoon of awesomeness.
- Bye bye, birthdays on the blog: With 750 members and counting, we’re doing away with giving birthday shout-outs on the blog. If you have other exciting news to report, such as Melody’s news above, send it to Managing Editor Kate R., at Katharine [at] CrossFitSouthBrooklyn.com.
- There are still spots open for Fight Gone Bad 2015! Learn more here, and register here.
Three Ways to Spice Up Your Tuesday CFSBK Life
- Active Recovery at 6:30pm. This class is designed to give your muscles and mind a rest. For an hour you’ll be guided through a combination of soft tissue work, mobility techniques, and general restorative movement. Want to learn more? We wrote a detailed article about this class on Coach David’s blog, Inside The Affililiate, called “Running an Active Recovery Class.”
- Pilates with KH at 7:30pm. Have you ever been told by a coach or PT that you have a weak core? Are you not sure what “keep your ribcage down” means? Do you suffer from a tweaky lower back after lifting heavy weights? Help is on the way! Learn more about KH in our interview with her, called “‘Mad Abs, Yo!’ How Pilates Complements CrossFit, and Getting to Know Kristin H.“
- AntiGravity at 7:30pm (and Sundays at 2pm). The class focuses on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements.
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How Does Twitter Use You? The Los Angeles Review of Books
Inside CrossFit Games Training Camp: Team NORCAL CrossFit
Wednesday's Programming
Performance:
High Intensity
Back Squat 85-70% x 3 x 2
Front Squat 85-70% x 3 x 2
Add a few pounds to your last high intensity day.
Exposure 8/16
Fitness:
Front Squat 3 x 5
Add a few pounds to your 3 x 8 exposure last week.
Exposure 5/8
Post loads to comments.
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AMRAP 15 Minutes:
30 Russian Kettlebell Swings 72/53
200m Run
10 Handstand Push-Ups
Scale the HSPU to 1 or 2 AbMats, or scale some volume as necessary. The intention is to do the 10 reps in one or two sets.
Post rounds and Rx to comments.
A-GRIZZZ
Skill : Rope climbs
Strength: push ups :30 on :30 off X 5
pull up negatives :05-:10 down x 5
rest :60 between attempts
Wod: For Time: 100 hollow rocks
1 mile run
Wear high socks if you plan on attending AG!
Made up yesterday's work at 6am
Bench – 210x5x4 – moved well. Maybe should have gone 215
Deadlift – 345×5 – better than 335 last week. Still not easy though
Metcon in 5:32. Burpee box jumps were slow but unbroken. Deadlifts were 15, 10-5, 9-3-3
6am w/ Jess and MeLo.
BSQ: 240x3x2 then FSQ: 205x3x2 – Bar felt heavy but bar speed seem good.
Metcon: 4 rounds + 12 swings Rx. Methodically moved thru the metcon this morning due to be posterior chain and quads being tight and sore from the past two days. All swings broken into 3×10 and unbroken on the HSPUs.
6am with MeLo and Lady Fox doing tomorrow's work
FSQ – 185 x 5 x 3. Starting to feel heavy but still moving well. Think I may have one more 10# jump in me. Left hip and side were feeling all whacky this morning.
WOD – 4 rounds + 4 kb swings. 32kg kb and 6 HSPU to 2 AbMats. First time really doing HSPU so took them easy. I'll start incorporating these into my warm-ups. MeLo said I wasn't flailing away so I'll take that. KB swings were unbroken then 15/15. HSPU were a smorgasbord of reps each round.
Good workout to ease back in after a weekend of excessive consumption.
10am session. Project Left Leg is in full effect. Work the weaknesses!!
Staying away from lots of dynamic movement right now until hips and shoulder improve a bit more.
3 RNFT
15 Hollow Rock
Glute bridges: 8 both, 8 L, 4 R
8 banded pull aparts, red
8 ring row
Press
33×5, 43×4, 53×3
63x5x3
Feeling out the shoulder. Some crackly stuff in there, kinda funky but no serious pain
Bulgarian Split Squat, unweighted
3×8 L
2×4 R
Deadlift
135×5, 155×3, 165×2
175×5
Moderate. Haven't been pulling much lately so this felt heavier than i wanted it to.
WOD:
5:47 RX
Moved well thru first round. Second set of bbj I had to take an extra step in, pace slowed.Heart rate was pretty spiked, my morning coffee didn't help. Hamstrings were tired on those DL after first round. Last set 10-5, first two unbroken. 135 felt like 155 today.
Cash out: Crossover symmetry. Cold shower.
Congrats, Melody!
After the partner wall ball WOD on Sunday, my quads are EN FUEGO!
Monday's work
Bench – 95x5x4
Deadlift – 260×5
WOD in 4:43. Deadlifts unbroken, fell off the box once in the second round and had to repeat the jump. Legs were fried. Took at least 20 minutes to get my heart rate back to semi-normal.
AR
(aka The Exorcism of Chris Yun)
So good to go in once a week and watch as all these Ghosts of WODs Past vacate my body. In fact, I've increased my membership so that I may make AR forever part of my weekly routine.
Amen.
Bench @95x5x4 Felt medium heavy so that's good!
Deadlift 5 reps @208#. Went down 5# from last week and they moved better.
WOD Rx'd in 5:57. BBJ were so slow and inefficient. I took like 10 steps to get the right placement to jump on the box. Deadlifts all broken up as 8-7. These felt heavier than expected today!
Congrats to Melody (and Mike)! Their wedding was so…much…FUN! Melody looked AMAZING in her dress- especially her ripped back from doing so much CF! And just for the record, I have a water mark on my dress from cleaning off the ice cream (from an ice cream sandwich!) about 2 minutes before the photo was taken.
Wow. I feel like a superstar. Who need sthe NY times wedding announcements… We got the CFSBK blog
Bench 3×5 at 97
DL 170 for a heavy 5. Used my new belt – starting the breaking in process. Today was a pr for a heavy 5
WOD 7:25
DL 115 and a 20 inch box
Did the first round of DL in 8-7 then went to sets of 5 for the last two rounds…
This workout was much harder than I expected. Too much cotton candy and cake over the last few days. I think I am sweating sugar…
Congrats Melody!! (And Mike) Kelly- you're hilarious. Missed you gals at AG today!
Rope climbs: so fun. I think I could get pretty fast. Climbed the highest I've gone yet!
Push-ups/ pull-up negatives: fun and hard.
Wod: don't know my time, but those hollow rocks were a killer! Ran a fast mile, but my throat is nowhere near on fire. I should have pushed it harder. I'm always thinking "pace yourself" but on a wod like this it should be more "balls to the wall" (I think that's the correct colloquial phrase?)
Bench 3×5 at 60 – moved well with room for more
DL 145×5 – would like to hit 175# for the 1RM
WOD in 11-something at 105# 16" box. Burpee box jumps fell apart after 1st round so I switched to step-ups. I attribute this to my quads being smoked from Sunday's wall balls. Still need to work on keeping my knees out on my jump to the box.
My DL form suffers during WODs – will go lighter, slower and focus next time.