Clean
Performance
15 minutes, Every Minute on the Minute:
1-2 Kipping Muscle-Ups
3 Hang Power Cleans 135/95
Fitness
15 minutes, Every Minute on the Minute:
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk (as heavy as possible)
Post work and Rx to comments.
Exposure 1/8
David, in an excellent front rack position
Upcoming Schedule Changes
TONIGHT (12/20):
Open Gym is CANCELLED.
Thursday (12/24) CHRISTMAS EVE:
ON: 6am, 7am, 8am, 10am, 12pm
CANCELLED: 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours
Friday (12/25) CHRISTMAS:
ON: 9am* (extra class), 10am
CANCELLED: all other classes, including CrossFit Kids
Open Gym is CANCELLED
Sunday (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool
Thursday (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours
Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only
Check Out Anti-Gravity at 2pm Today! (or Tuesdays at 7:30pm)
Is your kip krap? Are you muscle-ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.
The class will focus on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance.
When: Tuesdays at 7:30PM and Sundays at 2PM
Cost: This counts as a regular group class
Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so its intention is to be a complete workout of the day on its own.
Email Noah [at] CrossFitSouthBrooklyn.com or Arturo [at] CrossFitSouthBrooklyn.comwith any questions!
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An Unbelievable Story of Rape The Marshall Project
A. Kipping Dips
B. HSPU EMOM 3 Deficit Negatives x 8
C.
JT
21-15-9 reps of:
handstand pushups
ring dips
pushup
Special Snowflake edition of EMOTM work (thanks to both Foxes for coming up with cool subs for me!):
3 deadlift
2 clean high pull
1 pushup
5 rounds at 95, 5 at 105, 5 at 115 (there weren't enough 33# bars at 608 to go around). Pleasantly surprised to find out I can do clean high pulls just fine. It's just that damn front rack I can't do!
Surprise cash-out: I'm a slow mofo.
11am with Noah and Kharpz.
Ripped my palm after round 12 of the perf. version, so called it quits. 1-mile cash out was probably around 7min based on the way it felt, but I didn't actually have a timer going. Nice to run outside.
Rowing for Crash-B later this afternoon.
Fitness: 83, 88, 93×2, 98×2, 103×2, 108×2, 113×2, 118×2, 123. That got heavy pretty quickly, but was happy to make it up to 83% at the end.
Mile run with Kelly which was a quick, but conversational pace.
Solo GHD sit-up party after – 10, 12, 15.
9am with the Foxes
Fitness: 95×1, 115×4, 135×5, 145×4, 155
A lot of volume on that complex but was good for me to work on cycling my hang power clean in those lighter sets. Power cleans at 155 were kind of ugly. One day the bar won't crash onto my shoulders. All push jerks.
6:45 on the mile run. I was both freezing cold and sweating profusely during it.
Did one muscle-up (an ugly strict-jumping hybrid) per round; 2 hang power cleans !115lbs. Thanks to Fox for accommodating me.
3 DL, 2 Power clean, 1 Jerk EMOM – plan was to work up to 103, didn't exactly work out that way.
83 x 5
93 x 8, skipped two rounds somewhere in there, dealing with some pain the left wrist during the re-set of my cleans, hands also shot from Saturdays work.. happy to just come in and move around. Not my finest hour.
Mile – 8:02
@kristin my plan was the same!! Haha. Def didn't work out that way…
C&J EMOM: 83×10, 88×2, 93 failed clean, 88×2
Mile: quick, but def not my fastest
AG: fun class!
Did DT as 15-9-6. 11:55 2 ab mats… Seriously need to switch to 1. Fun workout!!
Reverse tabata l-sits ow ow love these.
You did JT, Allie!!
Did the Fitness EMOM in 608 with Borducci since I didn't have time to make the full 1pm class and I really like that BB complex anyway!
Started at 135 and made some progressive jumps. Finished my last 4 sets at 185
11am with Katie
#115 – 7'
#95 – 8' – 15'
Deadlifts and jerks were easy at both weights.
Frustrating to have my power cleans fail at 115. I had failed once or twice at the 8 minute mark and had the bar crash on my quad. There'll be a nice bruise there.
Same thing happened a week ago with the wall ball workout at #125. The power clean just drops right off a cliff for me. There's no warning. Both times I rushed the power clean and got unfocused.
Today's Complex
93 to 113#
Cleans got worse, jerks got better
Some spotted strict MUs – thanks David!
Mile run – felt good to run. Didn't time it
Really heavy farmers carry (no restraint at grocery store)
Feeling the forearms!
Fitness EMOM: Started at 50% and attempted to work up to 85%, but only got to 78%
63-68-73-78-83×3-88×3-93-98-98-93×2
Goal was to hit 103 or 108 but failed the 2nd HPC of the 2nd set @98#. Lost my hook grip and hand positioning got all weird when I tried to reset it. All push jerks. Fox said I was pressing out slightly.
Mile run with Kayleigh.
AG- TOUGH today!
6 min EMOM: 2 kipping ring dips
JT: I can't even call it JT. Skipped the second round bc HSPUs were taking too long. Having trouble organizing them.
9-3: HSPUs
21-9: ring dips with red band
21-9: the hardest pushups of my life
Reverse tabata L-sit
I think I forgot to list something from AG.