Fitness
Back Squat: 3 x 5
Heavier than last week’s set of 8.
Exposure 5/8
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 9/16
Post loads to comments.
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For Time:
15 Overhead Squats 135/95
30 Calorie Row
15 Overhead Squats
Rest 5 Minutes
For Time:
50 Double-Unders
40 Toes-to-Bar
50 Double-Unders
The OHS should be a medium-heavy load that you may do unbroken for the first round. Full snatches count as reps. Scale load as necessary. Sub for 50 doubles is 20 attempts. If you don’t have toes-to-bar, sub hanging knee raises.
Post time/s and Rx to comments.
Hollywood mid-flight at AntiGravity, where you too can learn how to fly! Check it out on Sundays at 2pm and Tuesdays at 7:30pm. AntiGravity 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. Learn more here. | Photo by Thomas H.
- There are still spots left for Fight Gone Bad, so we’re extending the deadline for you to register. We only keep repping this out because it’s bascially the coolest day of the year at CFSBK, and we don’t want you to miss out. Read more here, sign up here.
- We are open for any and all donations for FGB prizes! If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email David [at] CrossFitSouthBrooklyn.com. Thanks to everyone who has already contacted us about being a sponsor, we love you!
Run/Walk a 5K to Raise Money for Miles for Midwives
Colleen M.’s sister is on the board of the organization Miles for Midwives, and they are raising money through a 5K race to improve maternity care and community wellness. The organization does a great job of educating and providing resources for maternity health and healthy childbirth.
The 5K is October 3, 2015 at 10:00 followed by a Community Birth and Wellness Fair.
The entry fee is $25.00 for an individual and $10.00 for a child. Learn more here.
Come Check Out the Strength Cycle Total Today at 2pm
Coach Jeremy’s and Coach Margie’s Strength Cyclers will wrap up their eight-week cycle today starting at 2pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
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Scale As Needed Episode 2 FloSports
Politics and the English Language George Orwell
AG:
Skill: Sprint Mechanics Drills
Strength: Dips
WOD: Team Sprint Ladder
(Gonna be a little different, but FUN)
Squat: 115 5×3
Wod: 17:03…
58# OHS was a challenge. Wanted to do 63, but couldn't manage it. Helpful advice from Fox about bringing my grip closer together and controlling on the way down; made a big difference on my second set.
20 DU attempts, 40 strict-ish t2b broken up a lot, 20 DU attempts
Maintaining my grip on the t2b was the hardest part. If I could have held on the the bar longer, I could have done these faster. Or, if I could kip them…
Hope I make it back in time for AG from my surf lesson in the rockaways with Colleen M! Looks fun!
9am class with the Foxes + make up post from yesterday's 10am
Sat: 19:14 rx'ed on the WOD.
Worked up to 205 power clean and then did the WOD at 185
I liked this one, got hard towards the end with the cleans but the weight was light enough to press out a few push jerks. Only split jerk one if them and decided that sucked so I push jerked 29 of them.
Today's class
Performance squatting
235x7x2: felt good going through the low intensity, I will probably jump 10-15# next time around.
175x7x1
200x7x1
The 175 felt really light so I jumped up to 200# for the final set which was a bit heavier but still felt clean
WOD rx'ed in 17:04
The OHS were heavy at 135 but I did the first set unbroken then broke the second set into 10 & 5
The row was at about 1:35.
Finished the first half in 4:50
The T2B took a while 2×10 then 5's the rest
DU's were in 10's and 20's. I need to buy a rope!
Time to relax and carb load (drink beers) during the Giants game.
LET'S GO GIANTS!!!!
9am with the Foxes
HBBS 205 x 5 x 3. Felt surprisingly heavy. Think my back was a little tight from a few sloppy push jerks on Friday.
WOD 16:11 with 95# OHS. Should have gone with 105.
OHS 15, 10-5
Row was 1 cal per stroke
Finished first part in 4:15
DU first set was quick in around 3 sets. 2nd set was very broken up as my forearms were fried.
T2b were strict in 10-10-5-5-5-5 and very slow. Let's hope my Bills perform better than I did.
I embraced my totem animal, #theblob, pretty hard this week. Dragged myself into the gym for 10am and so, so glad I did.
HBBS 250x7x2, pretty confident on depth here. These felt fine & fast.
FSQ 215x7x2. This was too light. I've been doing my front squats at ~85% of my back squats but at least at lower weights I should jump to 90%… The only problem is trying to breath when holding that front rack position for a long time. No wonder that crush week wod with sets of 8 front squats was so hard!
Chose 95# for the WOD. This was definitely light, but an old shoulder/overhead injury flared up a little after so I'm glad I didn't go heavier. OHS fast and unbroken, some long sets of unbroken doubles (38 unbroken in the first round) which I'm happy with. I struggle a lot with t2b but after some advice and encouragement from superstar kharpz I managed 30 in sets of 3 to 5 before heading back to the jumprope. Thanks!
L'Shna Tovah (happy new year) to anyone who is celebrating!!
8am with Coach Foxes – Front Squat at 145x3x5, which, while not easy, probably not as heavy as it should have been. I'll probably jump a bit more next week.
WOD: I could have done the OHS with a pvc, but instead chose front squats at 105 – close to my limit on cleans anyway. Both sets unbroken but the second set was a mental struggle not to put it down lest I have to clean it up again.
Double Unders are getting better – first set in about two or three sets but I hit 30 then started on the knee raises; then realized it was 50, so I had to stop and finish. Then second set of DU's was bad – just a few 4's & 5's, but mostly singles.
Enjoy the holiday – back into the gym in a few days.
RichardG
HBBS: 230x7x2
FSQ: 190x7x2
WOD with 115lb front squats (managed to do both sets unbroken). The second half was a shitshow as I struggled with my rope and then cramped on my sit-ups.
9am with the Foxes + makeup post from yesterday
Sat 10am – worked up to 133 on the power clean. This is well below my 1rm, but just wasn't feeling very snappy. Skipped the jerk while I continue working on repatterning my shoulder movement. Debated what to do for the WOD and did power cleans at 123 and squat thrusts in 19:55. Followed with a very sweaty AR.
Today – LBBS 185x5x3
WOD in 13:54 with FSQ at 93, 20 DU attempts and v-ups
Did some DU practice afterwards and got a good pointer from Ben that my hands start to get too wide. Feel like I'm on the verge of stringing these together.
Good luck today Totalers!
Noon class
BSQ
275x7x2
Just past 70% now. Felt good.
FSQ
205x7x2
Also just past 70%. Felt, sucky. I still hate front squats.
WOD Rx'd
4:37 on the first part. OHS unbroken, rowed too slow. Definite wanted to bail the bar by 9 on the second set. Glad I didn't.
Finished the second part at 15:41. Toes to bar were slow today but I didn't miss any. Made the mistake of challenging Chris Artis and Jess to finish the second 50 doubles first, loser buys beer…I bought.
12pm group class
3 rds: 20 erg strokes, plank holds while partner rows
hip mobz
Squat: 45×5, 95×5… pain in both anterior hips. 115×1… called it.
very frustrated. I can air squat slowly without pain, but any added load and I'm in pain as soon as I get down past parallel.
WOD: Total time: 13:46
Subbed 14 OH alternating rvrs lunges (85# barbell overhead) for the OHS
First part in 4:12 (row was 1:52)
TTB: 5×5, then 4, 3, 2, 2, and 4 quick singles to finish.
Doubles: had a couple trips and hair issues on the first round, unbroken on second
I just want to squat without pain!!!!! 🙁
Any day I get to dress up like a worm and chase preschoolers is a good day at the gym
Also great to see some of the totallers get some new PRs!
Group Class:
Performance Squats:
LBBS @135#, 70%, +5# from two weeks ago (missed last week)
FSQT @110#, 70%,+10# from two weeks ago
Noah gave me lots of good feedback on my form.
WOD: Completed in about 15:40
DUs: Did 20 (didn't count attempts as a rep though)
OHS: Did 73# as 8-6-1 the first round. Dropped to 63# for the second set (11-4) because it took me a long time to get through them at 73 and I failed one rep. I think I could have managed them if I had my belt. I also attempted to do them unbroken (which I knew I couldn't), thinking it would take too much time to clean the bar and get it back overhead, but I could've rested the bar on my shoulders!!! Forgot about that…..
T2B: All singles, but kept moving.
AG:
Sprint skill work: FUN! Just like HS track!
Dips/pushup EMOM. Dips and pushups were difficult today for some reason.
THEN…the sprint ladder which was AWESOME, even though I ran like Phoebe and knocked over every other cone!
CJ
319
330
319
330
3 Rds for time
400m run
21 DB thrusters 40#
12 burpees