For Time:
550m Run
21 Back Squats
21 Ring Dips
400m Run
15 Back Squats
15 Ring Dips
270m Run
9 Back Squats
9 Ring Dips
Rx for the back squat is bodyweight with no rack. Scale load as needed. Sub for Ring Dips is Bench Dips.
Post time and Rx to comments.
Congrats to Linda H. and Steph M. for competing in Hail to the Queen at CrossFit Queens this past weekend! Check out Steve H.’s awesome photos of our badass ladies in our Flickr account.
Become a Frozen Taco: Join the CFSBK Curlers!
Mike W. is trying to get together a group of CFSBKers to form a curling team at Prospect Park’s LeFrak Center. There is a six-week “beginners” clinic from November 2 to December 20 where you learn all the ins-and-out of curling before being able to join a league. There are leagues that run from January 4 to February 7 and from February 8 to March 20. Details below:
- The beginners clinic meets weekly on Sundays at 7pm and lasts 90 minutes
- The cost of the clinic is $297 and includes an annual membership in the Grand National Curling Club (yes!)
- League play is also on Sundays at 7pm and lasts 90 minutes
- The cost of league play is $200
- Teams are co-ed
- Curling may or may not involve screaming a lot and wearing brightly colored pants.
More information can be found on the LeFrak Center’s curling page.
Email Mike by next Wednesday (10/14) at 5pm if you’re interested: mike.west [at] nyu.edu.
Fight Gone Bad Fundraising Updates (T-10 Days!)
Comrades! We’re almost at $11,000—which is 68% of our fundraising goal for Brooklyn Community Foundation. Can we beat our goal before the deadline? That would be the CFSBK thing to do.
It’s not too late to send an email to your friends and family! Rip off a version of this one below, and select, replace, or delete adjectives as you feel led. One of our members used this email last year (with almost all of the adjectives) and quickly raised over $500. Jump on it!
Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],
As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).
What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages.
So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]!
I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.
Sincerely/With love/Gratefully/Be well/Shalom,
[Your name]
AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s the right thing to do.
You’ve got 10 days left! Who’s going to knock Jay-Star off the top of the individuals? Hollywood, where you at?
_____________________
The Price We Pay For Sitting Too Much The Wall Street Journal
My Attempt To Become A Better Person Through CrossFit Vice
Orphaned Raccoon Rescued by Family With Dogs Thinks She’s a Dog, Too Bored Panda
How many emails do you have in your inbox?
6am with McDowell and Ro
Did this at 185#. I haven't weighed myself in a while but I imagine I am somewhere between 185-190. So I will not be tagging this Rx'd.
I wasn't worried about cleaning or racking the bar. But I was scared about the squatting this many reps in a wod.
The runs were slow. Perhaps too slow.
The squats started out fast and then I settled into a rhythm. Towards the end of each set I was doing singles with two breaths in between.
Ring dips are a strength of mine but I did quick triples and doubles with a drop and a deep breath in between.
Finished in 15:30.
I will be feeling this tomorrow.
I have 28,352 emails in my inbox. (52 unread from last night and this morning.) My company archives them every quarter. I have over a million in archives.
6am with McD and Ro
Woke up this morning at 166.4, so did this workout at 165… too lazy to grab change plates. Runs were at a pretty good clip, the squats were all done "unbroken", though I did take a moment to shake out the legs and so forth 2-3 times per round, and the ring dips were done as triples every 10 seconds.
In hindsight, I should've tackled the ring dips a little more aggressively, because the round of 9 was done unbroken without a problem. Liked this one a lot. 13:49 "Rx".
Also, last night at 7:30 with Jess. Had just returned from a work trip to Vermont and was kind of hoping I'd hit traffic to have an excuse not to do Monday's workout. It didn't work out like that.
First row was good. Held a 1:58 split and still felt fresh getting into the burpees. Did the first round of burpees as 5 reps every 20 seconds. Still on my plan. Pullups were supposed to be 5 reps every 30 seconds, but at 35, I started sneaking some extra rest. Oh well, only a little bit behind the 22:30 pace I'd mapped out.
Started the burpees with 15 at a nice easy pace, then went back to 5 every 20 seconds, and I felt like the clock was moving double time. Heart rate spiked around 40, and then it was just hell to get to 75, I must've taken around 8 or 9 minutes for the second round of burpees, which would be almost twice as long as the first round. The last row was on a 2:05 pace. 27:10 was the final time. That thing was brutal.
QOD:
I have 1,596 emails in my inbox, which is just since September 1st… everything before that is archived.
Only 15 e-mails are unread, but I had 0 unread e-mails at 9am, and I imagine that number will be north of 50 by lunch time.
QOD: 8. I am one of those anal-retentive people who HATES the little red circle with a number in it. I file and archive obsessively so that my inbox contains only items that I need to do something about.
7 AM with McRo. I was a bit apprehensive about coming in for Crush Week, because my post-surgical wrist is (temporarily!) limited in slightly different ways than my pre-surgical wrist, and since I don't know exactly what I can do yet, I was nervous about Crush Week as a context for figuring that out. But as always, the coaches know their shiz and we found something that worked.
I took the squats (135#, which is about 90% BW) out of a rack, which in some ways made this harder than the last time we did this WOD. I'm so bad at cleans that I had to do it at 95# last time around! Instead of ring dips I did pushups on DBs — a movement that hurt before my surgery, and does not now (conversely, regular pushups used to not hurt and now they do, bleh), so that's cool.
Oh yeah, 15:48 with my snowflakey revisions.
6am with McDowell
WOD in 12:38. I knew the clean and overhead movement would be the limiter. BW is somewhere around 160, but my best clean (from last week) is 158. In the warmup I tried 133, but it just felt way too sketchy trying to get it over my head, so I went with 123. The runs felt pretty good and scaled to bench dips. Matty pointed out afterwards that I should consider trying ring dips in the future. Might start playing around with banded ring dips, if I can keep my shoulder in a good position.
Squats: 5-5-5-3-3, 5-5-5, 5-4
Dips: 7-7-7, 8-7, 5-4
Love the picture on the blog today 🙂
Did a modified and subbed version of this by myself today.
Rows, squats @165 out of the rack, matador dips: finished in 16.00 flat. (the squats were, as expected, unbroken, but the dips, even the scaled down version, were not.)
WOD 12:57 with bench dips and definitely less than BW. The pop overhead is my limiting factor (a little intimidating for sure). Was originally thinking 113#, but when I saw Linda go for the 45s it definitely sparked an extra push for me and went for 123#. Glad I had time to practice ahead of time to feel comfortable.
Awesome picture
choco taco = frozen taco.
you're welcome. & hi guys! love you // miss you
Greetings from the West Coast –
Dropped in at Norcal CrossFit in Santa Clara (Jason Khalipa's gym). Well-run and well-programmed overall (will leave a review in travel gym recommendations)
Yesterday:
– Work up to a heavy set of 1 squat clean and 2 front squats
– Elizabeth
Worked up to 205 on the strength portion. Didn't want to push it because I was a little stiff from the flight out here. Elizabeth in 8:26. Big PR over the last time I did this, which was several years ago.
Today:
– 10 rounds for time of 2 jerks at 185, 3 HSPU
This got pretty tough by the end. Was just barely making the jerks and had to split a few. Finished in 7:57 (I think)
Now on to SF to continue my tour of Bay-area boxes.
I try to keep an empty inbox at all times (I use Mailbox, which lets you push emails into the future at a time you want to deal with them) That's been pretty successful for me.
NONE SHALL DEFEAT ME!! Bow down!
Ducked out of work early to hit the 5:30 class. Been having some motivation issues lately and wanted to get in before fizzling out.
Scaled ring dips to 15-9-6 which was just right for me I think. Probably should have dipped a little lower; it's a work in progress.
I was dreading having to clean the bar up and get it overhead, which I figured would be the limiter for me — when we did that front-squat-from-the-ground workout last crush week this was my limiter. So I thought I was pushing my luck by trying 165# (bw 185ish) — but I did three relatively easy power cleans, just heaved the bar up and caught it super high each time. Maybe not how it's supposed to be done, but still happy to be able to do it. Should have tried 185 after all. Anyway the squats weren't particularly hard, went by fast, although yeah there sure were a lot of them.
Runs were the ultimate in slow, legs felt pretty jello after squatting. Fought off a massive urge to quit during the 2nd run, then was really happy when the 2nd clean went up no problem. Finished in 14:19.
@Jay-Star, can't bow down right now, lower back too tight after all the squatz.
5:30 team series with the crew
We did wods 7 and 5
WOD 7
20 min for each member to establish a 7rm fsq from the floor
215-235-250
Stoked with 250. It was a struggle.
WOD 5
For Time
Karen
Grace
Diane
Randy
I drew Diane and sort of blew it, finished in 6:59 I think. Last few wods I've done totaled 250 burpees and that certainly didn't help.
Overall great fun tonight! As usual, the ladies killed it.
TEAM SERIES!!!
What Chris Said..
My Front Squat Attempts were:
165×7
185×7
205×5 F
195×1 Was cooked by this point
Should have gone for 195 instead of 205, Alas!
Then I pulled the "randy" card for the benchmark relay race. Not my strongest suit but definitely made the most sense for everyone else. Each teammate picks one benchmark metcon and tags the partner after thy finish. Here are everyones times:
Jess Fox
"Karen" 150 Wall Ball Shots for time 14lb/9' (7:16)
Melo
"Grace" 30 Clean and Jerks for Time at 95lbs (2:20)
Chris
"Diane" 21-15-8 DL 225/HSPU (8:45)
David
"Randy" 75 Power Snatches at 75lbs (6:59)
Total Team time: 25:20
I knew Randy was going to hurt and it's all about discomfort tolernance. I tried to take a tip from Dan Bailey who won the Randy event at this years regionals. Stay calm, Keep your grip and shoulders tight but stay fluid otherwise. I also put a towel around the front of my waist so the bar brushing my hip wouldn't bother me. Major help!
I'm really enjoying this series. The last two workouts are Doozys..
Great workout tonight!!
78# squats, matador dips (some were lower than others). Full volume! 15:46.
WOD in 18:19.
Squats done at 103# (Worm!). Matador dips all singles done as 12-9-6. This was a tough workout for me. Squats are not my strength and neither is running. Form broke down a bit on squats. On the last overhead, bar crashed down on my neck. Ouch. Dips are still a work in progress so they took me a while. I preferred yesterday's slow and steady slog over today's high volume squats and running for time.
I think that might have been the most back squats I have ever done in a WOD.
RX'd @ 162lbs – 18:15
Absolutely loving Crush Week, both WOD's so far have been pretty long. 18min and 25min. I'm waiting for the short Female / Benchmark WOD to leave us destroyed – or maybe two back 2 back…….