Last weekend, Jenny M. dropped in at EverProven CrossFit in Dover, NH while on vacation. The owner, Matt, saw her shirt and immediately said “Wait… That’s Constance’s gym, right??” He grabbed all the other coaches to tell them. He said they all follow her journey and that she’s a huge inspiration and that people like her are why he runs his gym. Go Constance, and cheers to our friends in Dover!
- Please join us in welcoming our new Events Director: Danae M.! You can reach her with ideas for events at Events [at] CrossFitSouthBrooklyn.com.
- The Starting Strength Seminar is happening this weekend in 608, but have no fear: our regular schedule will stay intact. Why? Because we have a sweet second location, yo!
Good Luck to CFSBK’s Flex on the Beach Competitors This Weekend!
CFSBK is sending two teams to the Flex on the Beach event next weekend, Saturday, September 19th and Sunday, September 20th on Long Beach. Workouts are posted here and video demonstrations of the workouts are posted here.
Teams:
Coach McDowell
Alex B.
Coach MeLo
Tina D.
Brendan N.
Michael C.
Val
Tyler
Catching Up With CFSBK Classifieds
The Classifieds section still isn’t working. If you have something to post, email it to our Managing Editor, Kate R. at Katharine [at] CrossFitSouthBrooklyn.com.
Below are two posts from Blaire B.:
SUBLEASES
Hi all – I’m combining two posts into one…
1 – Looking to sublease my 1 bedroom in Prospect Heights on Eastern Parkway and Washington Ave from Nov. 1through the end of February 2016. $1,700/month. It’s on Eastern Parkway and the Brooklyn Museum is literally outside your front door!
2 – Looking for a sublet in the Los Angeles area starting December 1 for at least two months, possibly longer. It can either be a room or an entire one bedroom/studio.
Please email me if you’re interested in the apartment or have any information on sublets in LA. Thanks!
bbjerke [at] gmail.com
BIKE FOR SALE
I’m selling my Retrospec single speed/fixed gear bike for $200. The back tire can be flipped to convert to a fixie. It’s in excellent condition, only two years old. The frame is a graphite color with teal rims. It’s a 43cm frame so will fit someone around 5’3″.
Email me if you’re interested and you can come take a test ride!
bbjerke [at] gmail.com
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The NYC Subway Map of Calorie Burning Spoiled NYC
Saturday's Programming
Hang Clean
Take 15 minutes to warm up to a heavy hang clean.
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As Many Rounds as Possible in 20 Minutes:
20 Burpees
270m Run
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Had a nightmare last night that someone projectile vomited on my new CFSBK shirt. It woke me up. I really like that shirt.
BTW – I've missed class this week because I have "water on the knee." Literally. Bugs Bunny style. Look it up. Pro tip, do not drop a barbell on your knee.
6 AM comedy hour with McDowell.
Strict press football bar, 77.5x4x3. I failed rep 5 in the first set so I stuck to 4 (and WORKED for the last rep).
Saturday WOD with box jump overs, 6 rounds + 20 jump overs. I freely admit that I did not try very hard to get out the door to run again with 15 seconds left on the clock.
6am with Nick and an en feugo McDowell. Haven't laughed that hard at 6am in a while.
Hang Cleans – Worked up to 165 before some barbell mathtard fails at 185. Definitely meant to try 175. Went ok, I always struggle organizing the hang clean.
WOD – Jay I also had a nightmare. Having to do a 20 min burpee amrap next to Michael A. Oh wait, that was this morning. 6 rounds + 13 burpees with a healthy slice of humble pie served by Michael A. Tried as best I could to avoid being lapped by BK and to keep up with Kayleigh. Failed at both with BK lapping me on burpees in the last 20 seconds.
7 AM, nice to have Nick back! After a few fails, PR on snatch of 60#, up from 57#. What's holding me back is so much more psychological than physical – I panic about dropping under that much weight. All my fails were from not committing, and when I finally hit it, and actually did an aggressive drop, it didn't even feel that heavy.
But mostly wanted to say I LOVED this WOD – I always love push presses, and I also really enjoy doing a wide variety of movements which keeps the WOD exciting and suspenseful in a funny way (as opposed to tomorrow's which looks like a bit of a slog). Push ups were surprisingly hard, my shoulders and upper arms were more fried than I expected.
I also learned today that most people wish they were an astronaut.
Fantastic. My first group class in about a year. Recently, I decided I am no longer injured. A sound decision.
10 AM w/Dr. No. This was actually training, as in not exercising. I had a plan in mind, and followed it pretty closely. I even felt organized insofar as I had all of the weights I knew I would need in the order I needed them… being "off" makes you really appreciate little things like that. And as we all know from Zombieland, "appreciate the little things…"
Hang cleans: 95, 115, 135, 145, 155 (wobbly, Noah told me to keep my head down), 155 (nailed it) 165 (a heavy weight for me from the high hang. My elbows were slower than I would have liked, but it was a clean).
WOD: I began putting the burpees in groups of five with short breaks to keep my form together. 4 rounds +20 burpees.
YAAASSS!
Makes up yesterday's work at 6am
Snatch wasn't happening today. Kept it light (got to about 90% of my recent max)
154, 165 (f) 165. Then 2 at 143 which felt better
Metcon in 8:33. Very much in my wheelhouse.
6am with McDowell
Hang Cleans: 135, 155, lots at 165. McDowell suggested I work on technique, so I kept the weight relatively low and focused on being patient with the pull and dropping under. I made a bit of progress by the end.
Wod: 5 rounds + 20 burpees + a couple meters out the door. This was just about as bad as it looked. Tried to keep longer strides on the run, even when tired.
Made it to the mythical 6 AM class two days in a row (it does exist!).
Thursday
Snatch worked up to 93# with a fail at 98. The proceeded to fail at one of my two at 73 (80%). Snatches are so temperamental. Need to keep it closer to my body coming up.
WOD in 11:41. Four sets for both the push press (73#) and the KB (20 kg). Pushups started as 4s and ended in singles.
Friday
Hang Clean (83×2, 103×2, 113, 123, 133, 143, 148F) – Before today my clean PR is 138 (and hang clean was definitely less than that), so now I really want to test this again. Failed 148 by rushing to stand it up; should have taken more time to settle at the bottom.
WOD: It ended as I was in the middle of my run for the 7th round. All the cardio.
OG
Shoulder love:
45mins of
Mashing and rolling
X Sam
PT
Then some light/low intensity FSQ:
95×10, 135×10, 165×5, 185×3
50 Burpees
https://www.facebook.com/NowThisNews/videos/912081598881965/
We gotta introduce Damiyah to Constance!
A smattering of things that occurred between 11:45am and 1:45pm today…
Crossover Symmetry
3 sets: contralateral kb single leg deadlifts (8kg), 8 reps left, 4 reps right
3 sets:
8 glute bridge L, 4 R
8 push ups
:20 hollow hold
Jerk (from blocks):
63: press, PP, PJ, SJ
83: PP, PJ, SJ
93
108
118
128
133
138 (shitty. dipped and pushed it out fwd, had to hunt around, overextended lumbar)
138 (better)
143 M (out in front, didn't commit)
133
footwork always goes short when I get to moderate/heavy weight. a bit out of practice here.
Conditioning:
6 rounds:
10 cal aerodyne/10 cal erg (alternate rounds)
5 DB Press L (25#)
5 DB Press R
7 GHD sit up
Took 15:00
I'm the sorest I've been in awhile.
Came to OG to roll out & stretch.
Practiced double unders, kipping toes to bar, muscle up banded transitions, then swung on the rings for a hot second. I feel way better having moved around!
So… How many rounds did Michael A. get this morning!? Gotta have a goal in mind for tomorrow's wod…
Noon class
Hang Clean
185-205-225-245-255m
Actually clarked the 255. Epic.
WOD
5 rounds + 20 Burpees
I think I left a lot of tequila on that piece of mat.
Allie, I thought of you during the WOD this morning, knowing that you will kill it. It was at least 8 rounds, but I think he might have lapped me a second time to make 9. Yeah, probably 9.
Kill it tomorrow!
OG Party with Coach
Snatch singles
38kg
40kg
43kg 1×4
CJ singles
47kg
51kg
54kg 1×4
–felt good so we decided to test a heavy 1RM
60kg
65kg
70kg
—decided to push past old PR and try +3Kg
78 –F "clarked it"
78–F caught it but buried
78–F
called it a day and scaled down to 55kg to finish up.
Bummer. It's there though….78 I'm comin for ya
That dude is a burpee beast! Man, go Michael. Thanks, Kaleigh. Goal is to match you… or maybe get 8… 😉