Coach Arturo says practicing muscle-up transitions is a good time—and so is practicing your pull-ups! AntiGravity will be running pull-up workshops this week. Come check it out tonight at 7:30pm or Sunday at 2pm! | Photo by Thomas H.
Last Chance to Join the Fight Gone Bad Fun, and a Note From Brooklyn Community Foundation
There are still a spots left for Fight Gone Bad, but the teams are currently being made, so THIS IS YOUR LAST CHANCE. REGISTER HERE
And while we’re at it, we’re going to share this lovely note we received from the Brooklyn Community Foundation, telling us all the great things they’ve done over the last year (and which the money we raised helped support!)…
Thank you CrossFit South Brooklyn for partnering with us on your Fight Gone Bad fundraiser for the 4th year running! Brooklyn Community Foundation is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since our founding in 2009, the Foundation and our donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change.
This year, we plan to distribute a total of $3 million in grants across three distinct areas:
- Invest in Youth: Creating better opportunities and a stronger future for Brooklyn’s next generation;
- Neighborhood Strength: Fostering community leadership and identity in Crown Heights;
- Brooklyn Accelerator: A hub for strengthening Brooklyn’s vibrant nonprofit sector.
Highlights from 2015 so far include the launch of the Brooklyn Youth Fellowship supporting 10-month fellowships for young people at 12 youth-serving organizations, a Restorative Justice Project in partnership with four public schools in Brooklyn and the Mayor’s Leadership Team on School Climate and Discipline, and an Incubator Project for Brooklyn nonprofits. Visit bcfny.org to learn more about all of our work.
Thank you all again (and good luck!).
Hail to the Queen @ Citi Field: Come for CrossFit, Stay for Baseball!!
In partnership with the New York Mets, CrossFit Queens is excited to bring the annual Hail to the Queen Competition. On October 3, the community will take over Citifield to compete, eat, drink, and watch baseball!
The event will start with some amazing female athletes demonstrating incredible athleticism as they compete to be the next Queen of CrossFit. There is over $5,000 in total cash prizes up for grabs and some incredible swag from our sponsors.
The Mets game will follow our HTTQ competition and we want our CrossFit Community there! We have two sections reserved for this exciting battle for first place between the Nationals and the Mets and throughout the baseball game the Mets will be recognizing the competition – 50,000 Mets fans will get a little taste of CrossFit.
“What am I supposed to do between the HTTQ and the Mets Game?”…. I am glad you asked… An after party of course! Stay tuned for more details about that and other surprises!! Tickets are limited and will sell out fast, so hurry up and reserve your spot!
Event Schedule
Hail to the Queen 9:00am – 3:00pm
After Party 3:00pm – 7:00pm
Mets Game 7:00pm
Once you register, please let Coach MeLo know by emailing her at Melissa [at] CrossFitSouthBrooklyn.com.
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Moment skating champion careens down steeply inclined highway on his longboard at heart-stopping 70MPH Daily Mail
Make-Up post from Mon afternoon:
Crossover symmetry
Hip Mobz, Shoulder Mobz
Banded Distraction: anterior hip (floss/static), ext rotation
3 rounds:
-8 glute bridges L, 4 both
-8 box step ups L, 4 right (unweighted today… focus on position/form)
-12 hollow rocks
-5 tempo push ups (21X1)
Power Clean and Split Jerk
35kg: drills, 3 pos power clean, push jerks, split jerks
45kg: double
50, 53, 55, 59, 62 (slow elbows, a bit out in front), 62 (better on both)
-no pain in shoulder on jerks. power cleans are feeling great!
Tried cycling jerks @ 45kg, but shoulder definitely still feels unstable lowering and weight back to shoulder from overhead. Not ready to go fast with any weight here just yet. Stuck to just cleans in the WOD, instead of doing S2O…
3 RFT:
10 Power Cleans (45kg… 99#)
15 Box Jumps (20″)
15 Pull-Ups
Time: 8:50
Cleans: 10, 5-5, 5-5… felt like my legs got real tired real quick on this. lost explosive power.
BJ: steady unbroken
PU: mostly 5's, with a few miss-kips that ended up being 4-1. butterfly was okay but definitely a bit out of practice. switched to regular kip a couple times to keep moving.
6am with Jess & McDowell.
HBBS: 225x5x2 then FSQ: 195x5x2 – all reps moved well. nothing to report.
Metcon: partnered with Steve at Rx. all together completed 10 rounds + 12+ reps when time capped at 25mins. for me, completed 5 rounds, 1st movement all unbroken, 2nd movement was no good today, 3rd movement was unbroken for the first 3 rounds, then 8,4 and 5/5/2 to avoid tearing. Steve was very generous with the rest.
6am with Jess & McDowell – Monday's workout
Bench Press: 190x5x3. Getting heavy, but still some room to increase.
Deadlift: 395×3. Third rep was the single best rep I've had this cycle. I'll give credit to McDowell's "back tight" cue.
Wod: 14:19 Rx'd. I'm currently a slow runner, but I hope to increase conditioning to the point where I can long-stride these runs rather than my current slow shuffle.
Knee sleeves.
That is all.
6am with Jess and McDowell
FSQ – 195 x 5 x 3. Still moving well. Got some good cues from Jess on getting a solid closed grip front rack. Been doing 10# jumps all cycle and think I can keep it up.
WOD – Partnered with BK and we got through 10 rounds plus my + 12 thruster + 13 DUs. Apparently I am a masochist and volunteered to partner with BK knowing full well he would give me 0 rest. He did not disappoint. Thrusters were unbroken through round 4 then 6-3-3 and 7-4-1. DUs I thought would be a breeze but this workout is so heavy on the forearms that they were a struggle. Pull-ups were 6-6, 4-3-3-2 then a mishmash and definitely my limiter. I tried asking BK for more rest and he would give me his usual look then go unbroken on everything. Sigh.
FYI you pickle as condiment doubters (ahem, McDowell). Wikipedia confirms it under their list of condiments.
LBBS: 195 x 5 x 2.
FSQ: 145 x 5 x 2
Partnered with Matt for the WOD, which we finished right around that 25 minute cap. Thrusters @ 63 were unbroken. DUs were a mix of unbroken to sets with lots of ridiculous trips. Scaled to 4/5 pull-ups per round, usually done in doubles. Really trying to work on these, even if it means cutting volume. Thanks a bunch to Matt, McD, and Jess for lots of great cues throughout – my last sets were looking far better than my first couple.
What's Wednesday's W.O.D.?
Bench Press: 155x3x4
Deadlift: 255×3
WOD: 13:07 (24" box, 400m rows).
Didn’t get to do post yesterday, but I wanted to give a shout out to Strength Cycle and the skilled instruction of Coach Jeremy. I left Sunday’s total with PRs for both press & deadlift. During the process of SC, I was able to show big gains with other lifts, as well as get caught up with all the 70s rock classics.
Another fun early sesh with Coach and Sizzle Chest 🙂
Power Clean
133x2x5
Power Jerk
108x2x5
SLDL 3×5
135
155
175
3 Rounds
10 back extensions
15 sit ups
10e bird-dogs
Loving the slow ease into the school year. Looking forward to Yom Kippur next week 🙂
Session w McDowell today
12 min OTM
10 t2b / buncha smack talking
:30 handstand hold
:30 double unders
Press — matched 75# PR pretty easily
Went for 80# but failed twice
3 RNDs of
3 ring dips (2-1)
8 ea leg split squats (20, 25, 25)
OG
After a long weekend of consuming copious amounts of beer and animal fat followed by a week of deadlines and little sleep, I took it easy on my first day back.
Crossover Sym
Orb
Foam-roller
PVC stretches
2x warm up
FSQ: 75, 95, 115×10
Deadlifts: 135, 185, 225×10
GHD & Matador: 10×3
Then
AR w/ Coach Fox
Snatch, Heavy single for the day
266
HBBS, Heavy triple for the day
407×3
385×3
363×3
3 Rds for time
500M row
20 Boxjumps
7 a.m. —
Press instead of bench to continue to baby my shoulder. 65x5x5.
DL: (135×5, 185×5, 225×3, 255×1) 285×3. Not bad at all.
Metcon sub row for run = 13:15. Tried to stay very moderate on the rows and push to keep the box jumps unbroken. (row = 1:48/1:46/1:43/1:33)