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 12/16
Fitness:
Front Squat – work up to a heavy set of 3
Add a few pounds to last week.
Exposure 7/8
Post loads to comments.
_____________________
For Time:
20 Power Cleans 115/75
50 Double-Unders
15 Power Cleans
35 Double-Unders
10 Power Cleans
20 Double-Unders
This should be a sprint. The goal on the top end would be unbroken on both movements. The load on the bar should be light for you. Scale volume on doubles and/or count makes and attempts so that they don’t eat up too much time. 50 unbroken doubles would take around 30 seconds.
Post time and Rx to comments.
Shots by Asta F. of last year’s Art Show. The show featured a live painting by Brooklyn-based mural artist Matthew Reid, and featured work from two local artists, in addition to work from 15 CFSBK artists. Coach David also bought us a lot of booze.
Save the Date for CFSBK’s Second Art Show, on November 21, 2015!
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first Art Show last year know it looks pretty awesome. Our second Art Show will be Saturday, November 21st, so save the date!
The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of our members, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
Want to Participate?
If you are an artist (even if your art is just a hobby!) and are a member at CFSBK, reach out to Kate R. at Katharine [at] CrossFitSouthBrooklyn.com by October 16, 2015 to get on the roster of artists. Your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.
The more diversity of mediums the better—painting, photography, film, collage, printmaking, design, textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art, and we can set up booths in the changing rooms for audio-based art.) If you participated last year, please DO NOT repeat work you included for that show.
Want To Make Plans This Weekend? Let Us Take Care of Your Kids!
Want a night off for yourself and your kids? Sign up for our first CFSBK Kids night out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
What: We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on the CFSBK big screen.
When: Saturday, September 26th from 6 PM -9 PM
Who: Kids ages 3-12, parents can stay if they want or go out on the town.
Cost: $50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.
RSVP Required. Email cfsbkfrontdesk [at] gmail.com. This event is capped at 15 children so RSVP soon!
_____________________
NSCA Admits Publishing False Claims About CrossFit Injuries The Russells
100 Years Old. 5 World Records. The New York Times
6am with Ro and McD
Perf squat: Everything moved well. Will bump back up to my actual percentages on Sunday.
135×5
195×5
270x7x2
220x7x2 front squat
Metcon: 5:06 rx
Cleans in 10-10, 10-5, 1×10 but fast. Two trips on the 50 doubles. The other rounds were unbroken.
6am with Ro and McD
HBBS 225x7x2 – moved well. Came forward a little bit on the very first rep
FSQ 190x7x2 – also moved well. Elbows dropped on the last rep a little bit
Metcon in 3:48. Just kept moving. Doubles were more broken than I expected because my shoulders were burned out from the cleans
6am
Back Squat 225#x7x2
Front Squat 195#x7x2
Back squats felt a little heavier than I thought they would be. Front Squats continue to move well.
WOD Rx'd in 6:03.
Cleans were 10/6/4, 5/5/5/1s, 1×10.
DUs were broken up 25/25, 3/30/2, 20.
DUs continue to frustrate me lately. They used to be so solid and now I think I am getting too in my head. Going to start practicing these consistently in the morning. There is no reason why these are not all unbroken.
10am class
BSQ
280x7x2
FSQ
210x7x2
Moved well.
WOD in 6:12
Not a good one for me, was gassed immediately. Jess was done when I was somewhere in the middle of the round of 15 power cleans…jaysus.
PC: 12/8, 6/5/4, 6/4
Doubles were a shit show.
LBBS 175x7x2
FSQ 135x7x2
Tweaked my lower left back after the first set, so grabbed a lax ball and rolled out between each set.
WOD in 4:31 Rx. Partnered with Jess and watched her destroy it. She gave me some great advice (chalk up, not to rush the cleans, keep my hands on the bar). Dropped the bar once in the set of 15, I think, and tripped way too much during the DUs. That was a rough sprint.
So it looks like the October SS meet is getting a little bit more "for real", and it requires a singlet this year. Does anyone out there have any suggestions of where buy from (either online or brick & mortar), or any brand recommendations?
Here's the places I know of so far:
Rogue Fitness for Nike singlets
Dynamic Fitness Equipment for Adidas singlets
Eastbay (if I want to re-purpose a wrestling singlet)
10am group class:
Hbbs:
(45x10x2, 135×5, 175×3) 195x7x2
-felt good. No belt.
FSQ:
155x7x2
-also good and no belt. Again, FSQing after BSQ's feel so much better.
Wod:
3:25 rx'd
-this was a true sprint for me and my Fran cough 2 hrs later confirms it. All power cleans unbroken. Tripped up on du's at least twice in the round of 50. The second round I tripped up once and intentionally stopped once because my forearms were so fatigued. Last round unbroken.
-my forearms were so pumped after. Voodoo'd them immediately and while it was very uncomfortable it did help to bring them back to normal.
-great to have Kayleigh and McDowell pushing me.
HBBS: 240x7x2
FSQ: 200x7x2
WOD @95lbs: finished in 6:30.
OMG, I'm so sore.
Brad,
Re:singlets.
If you are looking for an IPF- approved one, try Inzer or Titan- just google the brands and the sites will come up.
There are also super- cheap Asics ones on Amazon- not IPF approved but long enough to cover most of your thigh which is important since baby powder is not allowed for deadlifts in this meet,
Front Squats: 120 X 3. Need to get low enough >:( However, I am feeling good about this. 🙂
WOD: 63#
20 unbroken, :30 of terrible jump roping, 3/2/3/7, :30 terrible jump roping, 6/4, 20 DU attempts
8:36. I've gotta get my left hand roping ability together. Must practice!!!!
Performance squats:
LBBS: 33×5, 93×5, 140x7x2 (~73%)
FSQT: 120×7 (~78%) didn't do the second set bc I was frustrated from tipping over on the first set and everyone else was finished. Realized afterwards that I added 10# to my previous 7 rep exposure instead of 5# which is probably why it didn't go as planned. Should have checked my numbers from last week more closely.
WOD in 5:33
Cleans done at 73# but with the 45# bar which was really taxing on my grip. And my shoulders were pretty fried from two classes yesterday. Done as 20, 8-7, 8-2.
First set of double unders took well over a minute so decided to scale to 30-20-10.
Came in to move around a bit after a very relaxed day at home and the beach. Slept on Benadryl last night since my throat was really really itchy, esp. lying down. Hoping there's not some sort of sinus infection lurking in my future…
2 minute row, simple hip mobz, foam roll tspine/lats
3 RNFT:
5 tempo push ups
8 v-ups
8 glute bridge L, 4 glute bridge both
8 single leg DL L, 4 right (12kg, contralateral)
WOD: 4:49 RX
If I had looked at the notes above from Kayleigh, Lady Fox, and others, I may have pushed a little harder, but honestly I just wanted to move well and relatively quickly. This burned in my chest.
PC: 11-9, 8-7, 5-5
DU: 31-19, 25-10, 20
broke up intentionally, but on another day should've/could've just powered through i guess
7:30 with Melo and Kharpz
HBBS: 150x7x2
FS: 120x7x2
WOD at 63# in 3:58. My lungs hurt.
Heard Katie Harper and Lauren B say that I should have RXd in the middle of the 1st round of power cleans, haha. Oops- next time. Thanks to my Lauren for keeping me moving.
6:30 with Katie and Noah.
Worked up to a heavy set of 3 on the front squat:
45×5 95×3 135×2 150×3 160×3
Felt heavy enough for today.
Did the wod Rx'd with much gasping-for-breath and bungling-of-double-unders in 6:13.
Happy to hear there will be another art show. I missed last year and am looking forward to it.
Warm up x 3
10 ring rows
10 power planks
10 FSQ 45#
HBBS
130×7
135×7
FSQ
105×7
110×7
Workout in 5:54 Rx
20 PC (20)
50 DU — this was a shit show; tripped up 8 million times on first attempts, disaster
15 PC (8-7)
35 DU — unbroken
10 PC (4-2-1-1-1-1 keeping hands on the bar)
20 DU — unbroken
Major foot cramps — probably from the train wreck first round of doubles — I was tense and did many singles in between small sets of doubles..
Great tip from Jenny on double-under hair style: tuck braid into bra strap. Genius!