Bench Press
Performance: Low Intensity: 65-70% x 7 x 4
Add a few pounds to last week’s low Intensity exposure.
Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure.
Exposure 7/8
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Deadlift
Fitness and Performance: Work up to one heavy set of 3 using perfect form.
Heavier than last week’s set of 3. Dead start, no touch-and-go.
Exposure 7/8
Post loads to comments.
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AMRAP 10 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
Sub for Pull-Ups is Banded Pull-Ups or Ring Rows. Be legit about all your reps. There can be a tendency to short change range-of-motion in order to move faster in low-skill gymnastics movements like those today’s classic triplet… don’t be that person.
Post rounds and Rx to comments.
Congrats to all our TFBA Flex on the Beach competitors! One of our teams, pictured above, made it into the top 10 on both days. Yesterday, Alex, Coach MeLo, Tina, and Coach McD were 7th out of 38 teams, and today they were 9th out of 25 teams. Full scores available here!
- Stella Z. is having surgery on her wrist today. Heal fast and come back to us ASAP!
Strength Cycle Still Has a Few Spots Open, Register Now!
We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.
Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Wednesday Oct 7th – Friday Dec 4th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2nd
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2th
E cycle: Late morning, all levels, 10am Mon/Thurs | THIS OPTION IS FULL
F cycle: Noon with Margie, 12pm Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd
Each cycle will culminate in a CrossFit Total on Sunday, December 6th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Strength Cycle to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.
Check Out CrossFit Teens!
Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment?
CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.
Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.
Dates/Times:
Tuesday/Thursday at 4:30pm
Cost:
10-Class Punch Card: $300 SIGN UP HERE
Drop In: $35 SIGN UP HERE
Questions:
Email Coach Noah at Noah [at] CrossFitSouthBrooklyn.com
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OG makeup post:
Clean OTM
54kg 1×5
57kg 1×5
61kg 1×5– cues to punch up.
Clean pulls @ 71kg 3×3…….bruh
HClDL @ 68kg (3+1+1) x3….. Bruuhhhhh
3 rounds:
10 back extensions
10 reverse crunches
10 banded clam shells
Cash out:
Handstand race with Rob….almost had 'em
Dino BBQ and Ample Hills with the birthday dude!
6am with Nick and McD
Bench Press 3RM at 210#
Deadlift Heavy 3 at 335#
"Half Cindy"
Nine full rounds plus 5 Pull Ups and 5 Push Ups.
My hands hurt.
Make-up post from yesterday's OG
3 Rounds:
Row 1:00
10 Push-Ups
25 Hollow Rocks
Hang Clean + Split Jerk
Worked up to 90kgs (198lbs) Missed the jerk at 95kgs
3 Rounds:
4 Half Levers
16 OH Walking Lunges (worked up to a red and green bumper stacked)
1:00 Plank with 55lbs
Hoping to get 9 full rounds plus 5 pull-ups and 6 push-ups later today without my hands hurting at all 🙂
Yesterday:
Squat: 325x3x2. Felt solid.
Front Squat: 245x3x2. Still feeling light – definitely excited to test 1RM.
NFT work: 3 slow rounds. up to 45# db on the step ups which ended up tweaking my right groin. Enjoyed the inversions on the rings, even if my levers were closer to flops. Thanks to both Foxes for tips/corrections.
Today:
Bench Press: 195x5x3. Moved well. Excited as this is a weight where I normally struggle.
Deadlift: 415×3. 3s have gone really well with DL. Jumped 20# again.
Half Cindy: 5 rounds + 5 pullups. Took this really slow to avoid aggravating groin on the squats.
6am with NickDowell
Bench: 100x5x3
Deadlift: 245×3
WOD: 5 rounds + 1 ring row
Substituted ring rows for pull-ups. All push-ups were strict and this was the big time suck.
Good luck with the surgery Stella!
Congrats to the Comp Team! Awesome job.
OG
Mr. Wendler says it's time for 3s
HBBS: 185, 205, 235×3
Bench: 165, 185, 210×3
DB Lat Pulls: EMOM 8mins 155×5
Q for the coaches:
Should my HBBS and my Bench be so close in range? Is this typical at lower weights, or am I going to end up like this guy?
6am w/ Nick & McDowell.
Bench: Worked up 195 for a heavy 3. The last rep was a bit grindy.
Deadlift: Worked up to 325 for a heavy 3, 10# from last week. I was told I rounded my back a bit on the last rep.
Metcon: Subbed 2 bar muscle ups for the pullups. Completed 9 rounds + 2 bar muscle ups. Definitely sandbagged the air squats.
@Stella, good luck with your surgery! Hope everything goes great.
Saturday was 90 minutes of slow trail running, skipped squatting on Sunday to run PP hill repeats with an old friend.
Today, fun 12pm class. Last day of staycation :'(
Bench 185x5x3, this felt pretty solid and is a record for me in my 30s. I've tried this weight a few times before at CFSBK before and always failed. I feel like I still have a little room to go up in weight here; these weights are pretty similar to what I've been practicing with dumbbells on my own.
Snatch-grip DL 195×3. Nick pointed out I was doing something weird. I try.
WOD – pretty happy with 8 rounds + pullups + 8 pushups. I wanted to come within 1 round of @MattyChm and (barely) succeeded! Totally lost it on the pushups, everything else went pretty well. Kip is coming along, still not great but worked pretty well for this workout.
Yun – You should squat more. Don't end up like that guy!
Noon class
Bench
45×5, 135×5, 185×3, 225×1
240×3
250×1, fail
First rep felt so good. Hoping to pull my shit together for next week's 1RM rest.
Deadlift
135×5, 225×5, 275×3, 315×1, 365×1, 395×1
425×3
Felt heavy today.
1/2 Cindy
10 rounds + 4 Pull Ups (5th one happened as time was called)
Butterfly all pull ups was my goal. Did that, felt pretty organized. Was able to really use the energy from the hollow to propel me up over the bar. Push ups unbroken for 5 rounds, then 7/3 for a few, 6/4 for a few, and finished with a 5/3/2. Moved very deliberately today. Fun doing this at the front gate!
AM OG
Comp Squat (4@7,8,9RPE, 4@BO)
45 x 10, 95 x 5, 135 x 4, 165 x 4, 185 x 4, 210 x 4, 220 x 4, 225 x 4, 215 x 4.
Feeling good. No problems with depth or shoulder pain/ numbness now that I have widened my stance.
Pause Bench (4@7,8,9RPE, 4@BO)
45 x 5, 70 x 4, 90 x 4, 100 x4, 110 x 4, 115 x 4, 120 x 4, 125 x 4, 115 x 4.
That set at 125 was a 10. I was hoping it would be easier but the last rep wasn't pretty.
Barbell Rows (3 x 10)
65 x 10, 75 x 10, 95 x 10 x 3.
First time doing these. Not sure how I feel about them.
Still really sore from the weighted lunges on Saturday. I'd love to do this WOD but today was not the day for me.
@Fox, will do!
Yun, gotta disagree with Coach Fox on this one. That guy has the hilarious look you should aspire to achieve. Stop squatting altogether. And all that time you save away from the squat rack should be spent building to a 1RM dumbbell curl.
Good luck on the new program!
Great work at Flex on the Beach! Congrats!
Did some chin ups, handstand push ups and squats first thing this morning
Session with McD:
Bike for a bit
3 Rounds:
16 hip bridges
16 single leg deadlifts (blue KB) — Left side is pathetic compared to right side
:30 hand stand hold near wall
3 Rounds of Reverse Lunges & Max set Chin-up combo
Worked up to 100# on the reverse lunge
5 Chin ups — felt better by the end, right grip painful
3 rounds
10 hip extensions 10#
15 GHD sit ups
Feeling slightly discouraged on several fronts, lately, inside and outside the gym. Was good to come in and get some work done, though it's definitely an adjustment to scale back after working with so much more variety and intensity for the past several months.
Warm Up / Mobility:
2 min erg
Crossover Symmetry
Banded Dist: R shoulder int rot with pvc, both hips ant to post x3 ways. supine hip flexion.
3 Rounds NFT:
Glute bridge: 8 L (tempo 2 ct down), 4 both
Single Leg DL: 8 L, 4 R (12 kg KB, contralateral)
5 chin up with :05 pause at top, bias L
:20 handstand hold, hollow
Tried for some weighted reverse lunges with BB on back. No bueno. L ant hip hurts in extension.
Good mornings:
45×8
55×8
65x8x2
Conditioning:
5 RFT:
12 slamball (20#)
6 DB push press (30#)
Time: 4:53
Yesterday AM
HBBS 215 x 5 x 3. Still moving easy. Next cycle I'll work back up to heavier squats.
NFT work – Step-ups shy of 4 rounds. First time going inverted on the rings and it was fun. Thanks for teaching me Fox! Step-ups were 30-35-40. Forearms hurt more from the farmer carry than the steps.
Today's work at the Globo gym
Bench 200 x 5 x 3. Moved surprisingly well. 195# was always my failing point for a 3×5 before so excited to see what my 1rm is.
Deadlift 305 x 3. Starting to get heavy.
Half Cindy – Think I was 7 rounds + 5 pull-ups. No whiteboard and lost track in my head. Definitely sandbagged this a bit without anyone to chase/push me.
@Stella speedy recovery! We'll miss you in Saturday AR.
@ChrisA, LOL!
Bench Press: 95×3, 105×3, 110×3. My 1RM is 112 from March, so needless to say I'm excited to test this next week.
Deadlift: 280×3.
Half Cindy: 5 rounds + 3 pushups . Did 4 pull ups the first round and then scaled to 3 for the rest. Tried to make up time on the squats.
12:00 Group Class
2 Rounds
10 DB Push Presses @ 30lbers
20 DB swings @ 30lbs
10 Ring Rows
Foam rolled a tight adductor
Bench
155x8x2
155×7
Deadlift
325×2 Failed the 3rd
10:00 CINDY
10 Rounds + 5 Pull-ups, 6 Push-Ups
;D
Also did 2 hours of CF Kids classes which included several sprints and max effort patience.
@Steve who said I was skipping AR? I'm allowed to go! 🙂
Thanks for all the well wishes everyone! It's done, and although I'm not supposed to do heavy lifting for a couple of weeks, I can already feel that I have mobility in the wrist and thumb again. YAY!!!!
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6:30 class with Noah
Bench press wasn't feeling it today. Worked up to:
240, hit 1 of 3
235 hit 2 of 3
Last week I hit 225×3 so I'll try 230 next week
Deadlift worked up to a heavy 3 at 365#
That was heavy. Maybe 370 next week but we'll see
Half Cindy I got 10 rounds with 8 push ups
Yay Stella! Happy to hear it!
@David hoping to get 10 rounds + 5 pullups + 7 push-ups when I do this workout tomorrow. Heh heh.
After about five months of working with Margie, we tested my squat 1-RM tonight. I got within ten pounds of my all-time squat PR, hit when I weighed more than my current weight … So yay!
Bench:
(45×5, 75×5, 105×3, 120×1)
130×3, 135×3
-happy with this as the bench is a weakness. Felt pretty good today despite my very sore triceps from yesterday lever work.
Deadlift:
(135×5, 185×3, 225×2, 245×1)
265×3
-all hook grip. Today 185 felt like a work set so happy to get through this.
Half Cindy:
7 rounds plus 5 pull-ups plus 9 push-ups.
-all but the 2nd were butterfly pull-ups. Push-ups were the time suck. Squats were fast.
Cooldown:
Foam rolling: tspine, triceps, face (why not?) and glutes.
Alpha ball: all things shoulders
Crossover symmetry (pre and post class!)
@stella. Glad to hear all went well! I'm sure we'll see you back in sooner rather than later. 😉
@michele, that's awesome. Congrats!