Did you know coaches DO, Lady Fox, Melo, and Chris are competing in the CrossFit Team Series? This is a digital competition that is similar to the CrossFit Open where CrossFit HQ releases a series of workouts and athletes have to complete and submit their scores for ranking. They recently finished the first wave of workouts which included a 20:00 “Grace” ladder with increasing weight, a 15:00 chest-to-bar “Fran” ladder with increasing reps as well as two other spicy events. To see the full event descriptions click here. Currently, they’re ranked 512 out of 2183 teams who have submitted scores for the first wave of workouts. So… they’re basically gonna win it all. Thanks to Rickke M. for beign their official judge. The next four events will be released in early October. Stay tuned to the blog for more updates!
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.
- Melissa is selling an almost-new pair of Rogue Do-wins, 1/2″ heel, red suede. Really stable, great for strength work. They’re size 6.5 men’s or 7.5-8 women’s. She might have worn them 10-15 times. She has narrow feet, and they were a bit too wide. She bought them for $95 and will sell for $35. She can bring them to the gym for you to check out if you’re interested. Hit her up at kudzucreature [at] gmail.com.
Have Plans Tomorrow Night? 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: TOMORROW 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!
Exercise Might Mitigate the Effects of Bullying Science of Us
Ladies: Sign-up for “Hail to the Queen” NYC’s premiere competition at CitiField
Power Clean and Push Jerk
Take 15 minutes to work up a bit beyond your work weight on a power clean + push jerk for the WOD.
Post loads to comments.
20 Clean and Jerks 135/95
15 Clean and Jerks
10 Clean and Jerks
Post time to comments.
Dan L says
6am – Made up yesterday's work with MeLo
Snatch (kg) 50, 50, 55, 55, 60, 60, 65, 65 – one weird miss on the first set at 65. Otherwise solid
Pull-ups – did a few sets of 10 butterflies to dial that in. Then worked C2B butterfly and actually got 5 strung together. Then my hand started to tear so I stopped.
Metcon – Nowhere to hide on this one. Managed to get 9 rounds + 13 reps. Worked on bounding the box jumps so I can keep up with BK in future workouts.
6am. Saturday metcon w/ McDowell.
Worked up to 185 on the clean and jerk. The later reps were not particular crisp.
Metcon: 20:20 Rx. Paced out the clean and jerks too much. There is a significant break/rest with the situps and run to go harder on them. Round of 20 and 10 felt good, round of 15 felt a little worse.
Dan G. says
6am. Saturday metcon w/ McDowell.
Worked up to 195 on the clean and jerk. Push pressed a bunch of these because I was distracted by clean.
Metcon: 24:07 Rx. Paced out the clean and jerks too much. Did a set of 5 touch and go at the beginning of the 15 and 10 rounds. Should have gone for a similar or longer set on the 20. My hip/groin is a still a bit tweaked, so the situps were rough and the running worse that my usual shuffle. I walked about 1/3 of each lap except the first. Not my best showing today.
6am with McLo doing Saturday's work
C&J – Worked up to 165 with power clean and push jerks. Moved well.
WOD – 22:26 Rx. Liked this workout. Agree with BK that you should really push hard through the C&J since there is time to recoup during the sit-ups and run. C&J were all bailed singles. 20 was the hardest for me, 15 and 10 got much easier. Think it finally clicked in my head how much easier push jerks are when you really drop under the bar..
Question for the group: I've started doing kipping pull-ups recently and I find that nearly every time they come up in a workout, I walk away with torn up hands. Is that something that stops after I get more practice in with kipping, or is this just what I'll be dealing with now? Jeremy showed me a way to tape my hands up, and maybe the answer is that I just need to be a bit more diligent with that. Just wanted to get thoughts on the topic. Thanks!
Grip the bar in the correct position and make sure your hand isn't moving relative to the bar. Rather your palm stays flush on it and your wrist moves. IMO how you grip the bar and respond to what youre feeling in your hand is the most important part of hand care.
This video explains how to grab the a pull-up bar and barbell without pinching your hands.
FSQ: 155, 175, 195×3, 195×5
Deadlift: 235, 260, 285×3, 285×5
I'm still not using opposing grips, but I needed a belt for the last set of Deadlifts. First time at CFSBK!
OG this morning (woot!) But (boo!) because I SUCK AT WORKING OUT in the morning.
And it's not in my head. I was set up for my usual Friday work of light sets of 10 on the squat, but after just five reps my heart rate was INSANE. Way faster than normal,. It sounded like the pounding heels of the horse of the apocalypse.
Bodies are so interesting.
Whit H says
@michele, does that have anything to do with coffee consumption? sometimes I find that my heart rate gets much more easily spiked when I work out in the morning right after I've had a big cup or two of coffee.
great afternoon solo session today! I feel progress!
orb R quads, L adductor
double lax ball to shins and front of ankle. yowza.
-8 box step ups L, 4 R (20", unweighted. movement pattern is MUCH BETTER on L! no knee pain)
-5 MU proximal strength drill with :03 pause on chest : starts at 2:07 for anyone interested: https://www.youtube.com/watch?v=wxzOrYbSf5k
3 TGU left, 2 right (25#)
Handstand walk practice
HS WALK PR TODAY! I've never walked more than 6 steps consecutively on my own, and today I was going 10, 12, 16 steps consistently!! I think all the extra hollow/arch, midline, and positional work in the last couple months has made a huge difference for me here. focused on keeping abs braced, leading with toes, and taking small steps with hands. YAY!!!
*Still not squatting. Power Variations for the win…
Power clean and split jerk (kilos)
35 (3 pos clean and 3 jerks)
45 (3 pos clean and 2 jerks)
65 (matches PR for power clean and jerk (143#), but much easier. Front jerk foot short)
65 (fail clean… Pulled so early and didn't get under it, ugly.)
45x1x5 for footwork
25 ft handstand walk
Rows: 59.1, 58.9, 56.6, 54.9
HS Walk: mostly done in 3-4 sets. consistently better than it's ever been, but obviously more difficult to maintain position when i'm out of breath!
I am spending tomorrow writing a (long overdue) article on daily hand care. If you take care of your hands it will go a long way to keeping them rip free. Stay tuned, should run next week.
@David – thanks for the video. I'm definitely gripping incorrectly – will make sure to review positioning with a coach before getting on a bar next time.
@Noah – look forward to reading that.
1 Snatch + 2 OH squats
73,83,93,103,113 . tweaked a muscle in my arm & stopped.
HBBS with "3 second pause" (more like 2 seconds if i'm being honest) @80%
rowing/pullings/v ups conditioning
Double under face off with Nick. PR at 82 reps unbroken, twice!
Picking shit up party with the mates.
37kg x 1
40kg x 1
43kg x 1 x 4
–felt good, decided to mess around
61kg F (caught but loose catch)
61kg F (better but not tight enough still)
61kg F (mental fuck fest got the best of me, caught but no dice)
CJ Singles (realized I backed these off by 10% by accident, should've gone heavier–oops)
47kg x 1
50kg x 1
54kg x 1 x 4
—solid, but again, some of my last jerks could've been tighter in the catch.
Had some accessory lifts to do but skipped it b/c the house was packed and I didn't feel Like leaving the good music and going across the street.
Good vibe. First time really fighting for new PRs. Good lifts. Good fails. Good fun.
@GD – Nice lifts!
@Jenny M – congrats on your Snatch and Doubles PRs — you've got some solid double-unders!
35kg hang, deck x 1 x 5
39kg x 1 x 3
42kg x 1 x 2 – the last one felt good and felt like a good place to stop
Bench Press / Bent over Rows x 5 x 3
98# on bench — first set of 5, failed 5th rep on last two sets
78# on rows
FSQ w Lauren S
95# x 5
115 x 3
125 x 2 with :04 pause on first rep
130 x 2 with :04 pause on first rep
135 x 2 with :04 pause on first rep
Great OG, good energy with the lifting mates.
Snatch, Heavy Single
First time hitting a 130Kg snatch in close to 3 months
CJ, Heavy Single
First time hitting 160KG in 3 moths as well…felt strong
Didn't see David's post about grip- that definitely plays a part.
For anyone who wants the TLDR of the 7 minute video- grip the bar closer to your fingers, rather than deeper in your palm.
I gave up coffee several years ago because of my insomnia 🙁