Press
Performance: Medium Intensity, 75-80% x 5 x 4
Fitness: 3 x 5 Linear Progression
Add a few pounds to last week
Exposure 2/8
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Deadlift
Work up to one heavy set of 5 reps
Go heavier than last week’s set of 8.
Exposure 2/8
Post loads to comments.
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5 Rounds For Time:
12 Box Jump-Overs 24/20″
10 Burpees
This should be over pretty fast. Keep your pace up and use a lower box if you need to so you can keep moving.
Post time and Rx to comments.
Congrats to everyone who competed in Fight Gone Bad 2015 yesterday! The talented Thomas H. shot photos for us all day yesterday, and uploaded them to our Flickr account. Check ’em out!
Final Scores from Fight Gone Bad 2015
Top Ten Teams
- Big Thighs Full Hearts Can’t Lose, 1,711 reps
- Quad Goals, 1,675 reps
- The Illumiwodi, 1,661 reps
- Thruster? I Barely Know Her!, 1,641 reps
- THE TEAM WITH THE GOLDEN GUNS, 1,627 reps
- Space Woddities, 1,622 reps
- Tardy to the Burpee Party, 1,604 reps
- Gowanusaurus Flex, 1,601 reps
- AWESOME SAUCE, 1,598 reps
- Gainz Support Group, 1,595 reps
Top Ten Females
- Coach MeLo, 344 reps
- Coach K HarpZ, 315 reps
- Coach Jess, 313 reps
- Val K., 308 reps
- Morit S., 302 reps
- Ellie M., 298 reps
- Sarah M., 292 reps
- Kayleigh R., 291 reps
- Coach Whitney, 289 reps
- Lauren M., 279 reps
Top Ten Males
- Bryan B., 380 reps
- Matt K., 368 reps
- Brett F., 346 reps
- Brendan N., 342 reps
- Jason M., 340 reps
- Coach McDowell, 338 reps
- Daniel L., 335 reps
- Alex B., 329 reps
- Ryan F., 327 reps
- Michael A., 324 reps
VIEW ALL SCORING RESULTS HERE.
Top Ten Fundraising Individuals
- Jay-Star.: $1,960
- Elyssa S.: $1,537
- Erik B.: $1,488
- Steve H.: $1,335
- Allie C.: $1,270
- Morit S.: $970
- Matty C.: $750
- Coach David: $675
- Erin M.: $650
- Zach H.: $590
Top Ten Fundraising Teams
- Fight of the Living Dead: $3,240
- Hollywood Heavies: $2,993
- I’m Not a Player I Just Squat a Lot: $2,720
- Stop With the Whining: $1,662
- Gowanusaurus Rex: $1,505
- The Big Meowskis: $1,495
- Who Let the WODS Out: $1,445
- Ghost Thrusters: $1,400
- Fairy Wodmothers: $1,160
- Love Guns: $1,055
VIEW ALL FUNDRAISING RESULTS HERE.
Because of Brooklyn Community Foundation’s Board matches, our total of $26,049 (174% of our goal!) goes all the way up to over $36,000!! We are so proud of you guys and all of your hard work! And a huge thanks to Brooklyn Community Foundation for being such a wonderful organization.
Catching Up With CFSBK Classifieds (It’s Fixed!)
Dudes! CFSBK Classifieds and Travel Gym Recommendations forums are back up and running, so post away to your heart’s content. Thanks for your patience while we figured out the problem. If you have any other issues posting, shoot Managing Editor Kate R. an email at Katharine [at] CrossFitSouthBrooklyn.com.
Here are some recent posts to check out:
- Joel W. and McKensey S. are moving to DC on very short notice and are looking to unload their 2-floor/1-bedroom/1.5 bathroom apartment as of November 1 (and if you need sooner, they can make that work also). Tons of storage space, space for a desk, and central air. $3000 per month on corner of 4th and Atlantic. Great landlord and neighbors. Hit up Joel.wertheimer [at] gmail.com if you want to come see it.
- Bryan B. just moved to New York from San Diego, and is looking for a place to live. Do you need a roommate or know someone who needs a roommate? Bryan is 26, likes to be active, and has a very adorable 6-month-old dog (it’s true). Drop him a note at Bryan.Babbitt [at] gmail.com.
- Matt K. and Alex W. want to hire someone to help them clean, as the dog hair and man mess have become too much for them to clean on their own. Must love big dogs! They’d love to have someone who could come once or twice a month. Anyone have recommendations? Also willing to pay in cash if that is preferred. Email Abwoolfson [at] gmail.com. (Lots of you recommended Si Se Puede a while back!)
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New Nietzschean Diet Lets You Eat Whatever You Fear the Most
5 Steps to Becoming a Credible Expert Overnight elitefts
If you didn’t tell us yesterday, how did Fight Gone Bad go?!
6am with McD and Nick
Big class today! Felt like the first day after New Years (good reference Nick).
Press: 130# x 4 x 5. Presses felt great today, nice and crisp even though my arms were toasted from Helen and FGB.
Deadlift: Partnered with Dan and hit 335# x 5. Also felt pretty good. I've been doing sets of GHD situps twice a week and I feel like they've helped my deadlift and overall back stability.
WOD: 4:56 Rx. My legs felt like lead during the box jump overs after all the running and FGB. Burpees were fun and I hit the gas at the end to keep it under 5min.
6am with McD and Nick
Worked with Michael and basically did the same thing as him (130# x 4 x 5 on the press, 335×5 on the DL – both felt pretty light) until the metcon where he beat me by about 0:30.
Legs were just dead after FGB. By the last round I was just happy I was making it on to the box.
Mike, good god, that's fast.
Press: 67.5x5x3
Deadlift, 215×5, easy peasy.
WOD 7:02 Rx, as long as doing burpees with dumbbells counts as Rx. I can do burpees again. Yay?
6am.
Press: 115x5x4. Just under 75%. Everything moved well considering how janky my shoulders feel after FGB and Helen.
Deadlifts: 315×5, descent weight for me. Not sure what I'm doing but deads are feeling better.
Metcon: 4:53 Rx. Box jumps were quick, burpees were slow. This couplet falls right in my wheelhouse.
6am.
Press: 120x5x3. Each set got easier, which is good because I was initially surprised by the effort it toook to stabilize the first set – I blame FGB.
Deadlifts: 405×5. First 4 pretty quick, then deep breath before the 5th. Not maximal, but a good weight for me.
Metcon: 7:43 Rx. Happy that I kept moving, but the box jumps got pretty slow in the middle. I have no idea how people did this nearly 3 minutes faster, though I watched BK do exactly that just to my left. Thankfully I kept him from lapping me a 2nd time.
6am. Fitness presses at 105x5x3. These moved a little more slowly than I expected – I think I'm still a little sore in the traps and shoulders from FGB. DLs at 285×5 moved well. Still plenty of room here.
I finished the WOD in 7:30. I did the first round as jump up/step-downs and the other four rounds as step-up/step-downs.
FGB was loads of fun, though I actually completed six fewer reps than last year. I think that had to do with doing the first round with a rubber lizard mask on my head and (probably more significantly) finishing with the wall balls. Those are a real bitch when they're last. I also just haven't managed to get my stamina back up from my mostly-metcon-less summer. It's a work in progress. But, it was a great day for the whole family at the gym. And now I know that making the kids do burpees is the secret to getting them to sleep in the next day.
Giant 6am with NickDowell
Press 105 x 5 x 3 – Easy
Deadlift 275 x 5 – Hip was bothering me so didn't want to push it. 275 felt fine
WOD – 6:41 Rx. That last round I was hoping and praying every time that I made it onto the box. Was hoping I couldn't keep BK from lapping me but my legs were like lead this morning.
8AM with McD
Press: 105x3x5
Deadlift: 245×5
WOD with 24" box: 8:46
6am with NickDowell
Press: 33×5, 53×5, 63x5x4. 75% would have been 67.5, but I tested out my shoulder with some banded pull-ups during the warmup and it wasn't feeing great. The press felt fine though and moved well.
Deadlift: 135×5, 185×5, 225×5. I think I need to start planning these out ahead of time instead of trying to come up with a number right before we start. Moved well.
WOD in 7:10 with squat thrusts. I did the first 4 clearing the box just to see if I could and then realized I'd probably bite it if I did anymore.
I'm sad to have missed FGB this year!! Congrats to everyone who participated! It's always such a fun day in the gym.
Press 63 x 5 x 4. Was awkwardly holding the bar in my right hand because I ripped it yesterday, but moved well otherwise.
Deadlift 235 x 5.
WOD – 5:46 Rx. Just kept moving
Still totally freaking out that my team won. I don't think I've ever won anything before!!!!
10am
Deadlift
135×5, 225×5, 275×5, 315×2, 365×1
385×5
Glad I can still deadlift!
Skipped the WOD and instead did some bear crawls and scap push ups to load my shoulder in a very limited and non-dynamic way. Feeling a bit better each day. Gonna wait until I feel 100% for a week before testing it out again which hopefully will be in another week or so.
Some great photos from FGB in the Flickr! My favorite is of one of the Thomas' girls running away from the Kids Gone Bad group shot. Hilarious moment.
6:30pm
Press: 82x5x4
Deadlift: 215×5
Did the wod way scaled with squat thrusts and step up and overs in 7:20. My lung capacity is basically non-existent at this point.
FGB was a fun time, as always! Got 279 reps this year which I'm pretty happy with all things considered. Thanks to Cam for judging/encouraging/letting me rest when I wanted to.
Performance press @55# x5x4 (65%)
Deadlift: 5 reps @205#. Felt easier than expected. McDowell said my shoulders rounded slightly on the last two reps.
WOD in 6:48
Box jump overs slowed down after the second round. Burpees were at a decent pace. Worked out next to Kristin to keep myself motivated and moving bc my legs were shot from FGB, Helen, and AG!
Had a great time at FGB. This was my third time doing the WOD, but my first at SBK. I beat my previous scores by 50 reps (got 256 on Saturday) with lots of room to grow after all of those air balls I threw! Thanks SBK for putting on yet another amazing event!
7:30 with DO
58x5x3 on the press
190×5 on the DL
7:26 on the WOD.
Ever since that time I had the most ridiculous fall during box jump overs, I'm overly cautious. Fine by me… that was the most embarrassing day ever haha.
This was my second year doing FGB! Such a fun day hanging out with everyone.
I improved my score quite a bit: 275 vs 237 last year so that was the icing on the cake.
Fun taking 4:30pm class tonight. It's been a while!
Crossover Symmetry
Hip mobz
3 rounds:
8 glute bridge, left (:08 hold on last rep)
6 strict TTB
8 ohs (pvc)
Press:
33×5, 48×4, 58×3, 63×1
68x5x3 (dynamic)
Felt great! I haven't been consistently strict pressing with BB, but this felt a lot stronger after all the DB/single arm work I've been doing. Yay!
-neck felt fine. conscious of not overdoing head-through motion
Deadlift:
135×5, 165×3, 185×1
200x3x3
-always feels like I'm getting a bit soft on that third rep, but Noah said things looked alright. This was 10# up from what I did 3×3 last week. 5# jump next time I think, and/or belt.
Conditioning:
AMRAP in 7min:
14 slamball (20#)
7 pull-ups
7 air squats
score: 4 rounds + 14 slamball + 7 pull-ups
Was aiming to get some butterfly practice in on this, but they were just a mess. Note to self. keep working those skills consistently!
Accessory:
Abwheel 3×5 with… MOBILITY/STRETCHING!!!
hips: adductors, ext rot/flex, couch stretch, supta vira
calves, abs (backbend)
Oh, and FGB…
Was 9 reps off my score from last year. It went about as well as I could've expected considering my hips and the gnarly state of my toe. I felt the competitive edge/peer pressure to push myself a bit harder than I had intended once I got started. definitely out of conditioning shape. my lungs were burning hard in round 1 and I knew it was going to be very uncomfortable.
The biggest difference from this year to last is that I got a lot more wall balls and push press consistently per round this year. This is what kept my score pretty close to last year's, where I was bounding on box jumps really fast. This year just stepping up slower because of my toe.
I want to hit this again once everything is healed and feeling good. Gotta break 300, so help me!!
FGB!!!!
This is my favorite day at CFSBK! Its hard to believe this is my 3 one. Every year I improve thankful, because year one was like 150 reps and I was like HELL YEAH!! But in all seriousness, I love this day! The energy, the community, the cheering, free BEER and the cause. Love we can all come together to donate, fund raise and kick our own asses!!
THANKS TO ALL THAT HELPED PUT TOGETHER SUCH AN AMAZING DAY!!
FGB. Amazing day- also my third one. The workout itself was awful. My lungs are the size of peas and I felt like I was going to puke. I can't remember my score- I think it was 261 which was 33 fewer reps than last year but I guess that's what happens when you focus on strength for so long. No idea what the breakdown was as I am yet to pick up my scoresheet. I knew it was going to be bad but I didn't expect it to be quite that bad!!!
Once I realized I wasn't going to beat last year's score (!!!) I slowed down and trudged through it making sure each rep counted and was done correctly. I was a little worried about SDLHP going in as my lower back has not been feeling amazing and I was fatigued from Thursday's heavy deadlifts and Fox had mentioned maybe thinking about resetting at start of each rep, which I did and I am glad I did.
Big thanks to Lauren S for helping me through it and counting my reps. So stoked to see my girl Val on the podium.
Well done everybody!
Another awesome day at CFSBK.
Press at 90 / DL at 195
WOD rx'd at 5:47 with a Fran-cough kicker for good measure.