Performance:
Medium Intensity
Back Squat 75-80% x 5 x 2
Front Squat 75-80% x 5 x 2
Add a few pounds to your last medium intensity day.
Exposure 10/16
Fitness:
Front Squat 3 x 5
Add a few pounds to your 3 x 8 exposure last week.
Exposure 6/8
Post loads to comments.
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Partner WOD
Partners alternate full rounds, to complete 10 rounds total of:
10 Thrusters 95/65
25 Double-Unders
10 Pull-Ups
The intent is unbroken sprints throughout, though breaking up the doubles and pull-ups for skills’ sake is acceptable. The thruster should be a light-medium weight you can do unbroken. Scale for DUs is 10-15 attempts + makes. Scale for pull-ups is jumping pull-ups.
Post time and Rx to comments.
Sean P. visited CrossFit Martha’ Vineyard recently, and completed the brutal “Lumberjack 20” in 29:51. | We love seeing you visit other gyms (as long as you come back home, of course). Always snap a pic when you’re there, and send it to Kate, our Managing Editor, at Katharine [at] CrossFitSouthBrooklyn.com, for some blog love!
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The Missing Face Quirkology
I would probably be as drenched as Sean after this WOD. I love sweating though; it makes me feel so alive and after cooling down, I feel two times more energized.
6am – my triumphant return to group classes. I did the fitness front squats – 165x5x3. It's been quite a while since I did any front squats but these felt fine.
Partnered with Linda on the metcon, doing the thrusters at 75lbs. The first four rounds of thrusters were unbroken and the last round was 5-5. The first three rounds of DUs were fine, if not especially quick, and broken up into sets ranging from 3 to 11. On the last two rounds, they fell right apart and I counted attempts. Pullups were the real limiter here. The first round was 10 unbroken kipping, the next two rounds went 6-4 and 5-5 kipping. For the last two rounds, I switched to jumping pullups because I was reasonably certain I was going to die. Can wait for my endurance and stamina to return. We finished this up in 18:40 total.
I just completed my 4th consecutive Strength Cycle and have increased my 1RMs in all the main lifts by 25-40%. For those of you on the fence, JUST DO IT! It's fun. You get to really know your fellow 'Cyclers because the classes are small and consistent. You get a lot of personal attention and "go deep" on lifts which you use all the time in CrossFit. Jeremy and Margie are great coaches who really know their stuff and care about you as athletes and people. Highly recommended.
6am with Ro
HBBS – 245x5x2 – felt light
FSQ – 205x5x2 – felt better than last week at 200 but not easy
Liking this squat cycle. Every exposure at each intensity has felt about the same or easier even though I've gone up 5# each time. Looking forward to testing out a 1RM at the end of the cycle.
WOD partnered with MattyC – 14:34 Rx'd. Managed to do everything unbroken.
6am with Ro
HBBSQ – 230x5x2 Still moving well.
Front Squat – 190x5x2 Felt light and quick. I am liking how solid these have been feeling lately.
WOD Rx'd in 14:34.
Partnered with Dan L.
Thrusters – 10, 10, 10, 6/4, 5/5
DUs – Very frustrating day for these. When my lungs go, my DUs go.
Pull Ups – 10, 10, 10, 5/5, 5/5
Dan when unbroken on everything and pretty much gave me about a minute between my sets. Not cool.
5:30 makeup post from yesterday
HBBS 250x5x2
Felt good, will probably go up 10# next week
FS 200x5x2
Was debating going to 205 or 210 but glad I stayed at this weight. Will go up again next week.
WOD in 14:30
Worked in a thruple with Alex and Rio… what a mistake!
Thrusters: 10, 10, 10, 7/3, 7/3 (didn't put it down just rested at the top)
DUs were uuuuugly. Like Matt said when my lungs go my DUs go and boy did they go. I was able to do them in 5-6 at a time so I only did 20 each round
PUs I did in 10, 10, 10, 7/3, 7/3
Got very little rest from Rio and Alex on the other end.
I felt like crap afterwards until I ate dinner which I realized I did not eat nearly enough food yesterday to work out.
Crossfit 5 days in a row, now a rest day or two!
6am with Ro
Squat – 300x5x2 Still moving well.
Front Squat – 220x5x2 Still pretty light and quick.
WOD in 17:16.
Thrusters – unbroken
DUs – 10 attempts per round, got between 3 (first round) and 7 (last rounds)
Pull Ups – scaled to 7, because these were mostly singles.
7 AM with McD
HBBSQ 180x5x3. Man, this was heavy.
WOD modified beyond recognition with my busted-wrist twin, Melody. We finished in 13:38, which probably means we should have done more slam balls (in place of DUs).
Savoring my last few WODs before surgery happens!
Great day and I have to agree with Stella, we probably should have done more slam balls. Oh well, my arms were tired and I left feeling pretty good.
FS 3×5 at 115
Also…drum roll please…I can do a pull up!!!! Actually, I can do two. 🙂 Coach Ro's pull up plan got me to my first pull-up in less than 3 weeks. (I really thought it was going to take me until year end to get one). So if you are trying for one, talk to him. Now I can do two and will hopefully keep building on that. I guess that means I should start working on those kips….
Just a head's up that if you've had some issues posting to the Classifieds, you're not alone! We're trying to figure out what's wrong with Squarespace.
In the meantime, if you have something you'd like to post there, just email it to me and I'll post it on the main blog: Katharine [at] CrossFitSouthBrooklyn.com.
And go Melody! That's awesome.
OG
Crossovah Symatree
and other stretchies
OHS (light)
45×15, 65×10, 75×10, 85×6, 95×5
"Things I Really Suck At" WOD:
5:00 DUs
25cal Row
100 DUs
25cal Row
100 DUs
25cal Row
I enjoyed that like I enjoy going to the dentist. For a root canal. In the 1700s.
10am, what a way to start the day.
Partnered with Fox for squats, which was helpful because evidently my proprioception is messed up on HBBS. I felt like depth was fine but he said questionable-to-no-rep on some. At least my front squats are full depth. Going to back off on back squat weight (again) to make sure I'm nailing depth, since I can't trust what "feels" right.
HBBS (questionable depth): 285x5x2
Front squat (88%): 250x5x2. Gets hard to breathe.
WOD crushed me, 95# thrusters are the devil, DU leave me ill-prepared for pullups. Scaled to 5 pullups and ultimately did only 4 rounds. I was shadow-partners with Jess and Sam A, so basically 1 minute of rest between my slower rounds. Lost my doubles in the second set so went with attempts… after the 3rd round I had a choice between going down to 75#, throwing up, and sitting one out. I actually got out the plates to go to 75 but I'm trying to wean myself from that habit so told myself to suck it up, wait one round, and then do a final set at 95. Jess finished her 5th round at the 12-something mark, so 4 rounds for me in 11-odd minutes?
Maybe I should have rested a bit and then done the 5th round, but I felt extremely rough on the way home… 4 was enough!
Melody! Yay!! Congrats! LOVED the video you posted on FB 🙂
You guys! I did the Anti-Gravity kipping workshop yesterday (my third one!) and I FINALLY got kipping pull-ups!! I managed to do them in the WOD and everything but ripped my hand after 15 of them so had to resort to banded chin-ups after that but I am SO HAPPY!!!!!! I didn't think it was ever going to happen but it all just finally clicked. Of course I instantly forgot how to do DU's but you know won some, lose some!!
Yesterday 8:30PM with Noah.
Partner WOD with Carissa
10 rounds (5 each)
10 x thrusters @65#
25 x DU's
5 x pull-ups ( kipping for first three, then banded chin-ups)
Took it easy through this one- it was late 🙂 I think it took us about 20mins. Fun class but too late for me to become a regular thing.
7 a.m. Perf squats
BS: (45×5, 95×5, 135×5, 185×3, 215×1) 230x5x2
Ran out of time but thought maybe I could do one set of front squats, but got the bar stripped to 175, tried one and bailed.
Metcon with John in 15:09 — I scaled back to 10 DUs and jumping pull-ups.
10 am class
BSQ
315x5x2
FSQ
230x5x2
Skipped thrusters and pull ups since I did about 70 of them Monday on the Team Series WOD…
5 rounds
2 minute row, easy
10 Toes to Bar
Trying to develop some stamina on t2b again. Did these as 5+5.
10am group class with Jeremy and a bunch of young souls! 😉
Hbbs:
(45x10x2, 135×5, 165×3, 195×1) 205x5x2
-have somehow missed previous medium intensity days so kept this about 75%. No belt and fairly easy.
FSQ:
160x5x2
-all solid and dare I say easy?
Great working with Chris A. and Samir. Felt like a pit crew getting through our squats.
Partner wod:
12:59
-Sam A. and Packer were partner A, I was b. We moved pretty quickly through the 10 rounds.
-all of my thrusters unbroken. I think only one/two sets of du's unbroken. Pull-ups mostly butterfly but with some regular kips thrown in.
-don't hate me for saying it but I didn't think it was that bad. Maybe it's just because it caters to a couple strengths of mine?
Either way, I love partner/team workouts!
Congrats Melody and Charlie AKA Pull-up Queens!
Make up post from yesterday
8:00 Mobility
3 Rounds:
16 Walking KB Front Rack Lunges 16k's
8 Pull-Ups
4 Strict HSPU
Bench Press: 155x5x3
Deadlift: 315x3x2
3 Rounds FT:
270m Run
15 GHD Sit-Ups
15 KB Swings 1.5p
9:26
10 AM class with Jeremy.
HBBS: 245x5x2
FSQ: 205x5x2
First time lifting with Jess Fox – how is that possible when we've been here for six years?! Good times. (Not the first time lifting with Chris A. for sure.)
Partnered with Chris A. for the WOD, which was a beast. I did 95lb front squats and 6 strict pull-ups each round. I was knackered at the end.
6am with McDowell
FSQ: 145x5x3. Moved well and was the right weight for this week.
WOD in 18:40. It was fun to partner with Shawn on this one. Thrusters at 63# all unbroken, DU's were 10 attempts and jumping pull-ups. Most of the time on my rounds was taken up by the DU attempts. I feel like I'm so close, yet so far away on those!
Also, got some mad abs in KH's monster Pilates class last night!
Nicely done Charlie and Melody!!
Make up post from yesterday and today
Yesterday squatted solo (first time in a cage!!)
LBBS
45×5 95×5(pause) 115×5(pause) 135×3(pause) 155×3 170×1 180 5×3 (!!)
Woo hoo! Didn't feel as bad as I thought it would be. Took video of 2/3 sets (forgot to turn it on for the first set! Oops!) Also got McD to look at the vid for one of my sets which was so helpful!
Went to the Greenpoint Y today to work out with my friend Christian
Bench
45×5 55×5 65×5 75×3 85 5×3
bench felt great!
Barbell Rows
75 10×3
OMG so funny to go to a Globo. Air Conditioning is a perk, but man there was some sketchy form, plates everywhere, makes me glad about CFSBK's organization. One other perk is that they have two pairs of 10lb bumper plates.
Also CONGRATS MELODY AND CHARLIE!!
@lady_fox, no hate! Just impressed as you blasted through without pause, and alarmed that I had to go again so soon. This WOD combined 2 "category 2" movements (thruster & kip) & they're pretty much all works-in-progress for me… the learning never ends.
Performance squats:
LBBS: 155#x5x2
FSQT: 125#x5x2
Both around 82%
WOD: 22+ minutes (next class started and the clock started over)
Thrusters: unbroken, but slow and steady. Really wish I could move faster on these.
DUs: Did 25, but included attempts. Longest sets were around 11. Lots of singles and trip ups.
Pullups: ALL UNBROKEN!
Awesome job Melody and Charlie!!
Yay Charlie, Melody, and Kelly! Note that these ladies are all AG regulars: Anti-gravity is the best! I have gotten so much better at all of these skills adding this class to group classes. Plus it's really fun–especially when we climb ropes and play relay races.
Front Squat: 115 5×3. Shoutout to coach kharpz for encouraging me to do 115 instead of being a scared-y cat and doing 112.5. The reason I was so scared is because my BACKSQUAT is at the same weight! It doesn't seem right that I'm front and back squatting the same weight.
WOD: Partnered with Morgan on different barbells. I did 63# and I'm so glad I did. All unbroken. 10 DU attempts (single/single/double…lots of misses). 10 pull-ups (3-2-2-1 most rounds) Didn't really look at the clock…was more concerned about just doing it!
With that said– this was hard enough as is. I can only imagine how insanely hard this would be if I did 25 DUs straight through. I want that cardiovascular challenge!!! I've really got to commit to practicing DUs…even if it's just 20 minutes at OG on a Friday.
Tried to do some banded transitions and ring holds after class– was not happening. Maybe tomorrow!
4pm session
Mobz: lax ball to L suprapatellar, L tfl/glute med, R glute max
Hip mobility
Crossover Symmetry mixed in with 3 Rounds of…
8 glute bridge L, 8 both (feeling stronger on L side!!)
8 V-up
BB Drillz.
Power Snatch: 63, 77… hip didn't feel great and didn't have true explosive power. This felt 30# heavier in a very alarming way. Decided to leave it there and did a few 3-position power snatches and a few singles, then…
4 RNFT:
Power Snatch (77#): first two sets were singles, then did 3 touch and go for last two sets
4 Pause Ring Dip (control descent, :02 at bottom)
12 banded air squats (used that black stretchy band and went slow. some with mild anterior/deep hip pain, but most of them were fine. this gives me hope)
mini-WOD:
5 RFT:
24 double unders
8 push press (65#)
Time: 3:57
…unless I counted wrong and only did 4 rounds? I might need to re-test that.