These CrossFit Kids are ready for the weekend
This Week at CFSBK in Review
A whole lot happened at the gym this week, and a whole lot more is happening this weekend. You know what we have to do, right? We have to recap!
1. We’ll be hosting our second-annual Iron Maidens Raw Open powerlifting meet at the gym tomorrow from 9am to 7pm. This event will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors. We will still be running group classes in the remaining space at 608. We will, however, be cancelling tomorrow’s Yoga for Athletes, Active Recovery, and Open Gym (2-4pm) classes.
2. We still need a few volunteers to help set up tonight from 6 to 9pm. Please e-mail Coach Margie at Margie [at] CrossFitSouthBrooklyn [dot] com to let her know you’re interested.
3. In the final installment of “The Iron Maidens of CFSBK,” we profiled CFSBK lifter Shawn Campbell. As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $25,786, surpassing our original $20,000 fundraising goal. We’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.
4. The Brooklyn Daily Eagle and NY1 both covered Iron Maidens this week.
5. In keeping with the powerlifting theme, new cycles of our 8-week Starting Strength Program are starting soon! Go here to sign up before they sell out!
6. Coach David explained the significance of the coveted black hoodie.
7. Team Your Pace or Mine? came out on top in Week 1 of the CFSBK Open Intramural Team Competition. Check out the rest of the rankings!
8. Open Workout 16.2 was annouced last night. Because Iron Maidens is tomorrow, we’ll be running 16.2 on Sunday.
9. Wondering how you stacked up against your fellow CFSBKers in 16.1? Well, here are a whole lotta leaderboards:
- Overall Leaderboard
- Men’s Leaderboard
- Women’s Leaderboard
- Men’s Masters Leaderboard (40-44)
- Women’s Masters Leaderboard (40-44)
- Men’s Masters Leaderboard (45+)
- Women’s Masters Leaderboard (45+)
(NOTE: There are technically a few divisions between 45 and 60; however, in the latter two, we only had a couple of competitors in each division. We combined everyone 45+ to make it easier to view.)
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The Rio Olympics Is Going to Have a Team Composed of Refugees Quartz
Damn, the Olympics are taking the mistreatment of refugees to another level by composting them.
Hahaa omg Samir. I'm dying. Touché
7am with Nick
16.2 Rx – 83 Reps
I'm pretty terrible at both TTB and DUs so this is not a great workout for me. Planned to do quick sets of 5 on the TTB but was somehow stringing them together better than ever so kept going. Got to 13 and stopped. The rest were triples and doubles. Original plan was the better one as I lost my kip after the first wave. Doubles I tripped up at 40 so also a PR for consecutive ones there. Hit 8 cleans with 1 fail at #7. 135# is a good clean weight for me but dang are they tough when you're fatigued.
Nick is a beast and was a killer judge. I was able to eek out a couple extra cleans because of his encouragement. After running through this one, I can confirm that Dan Bailey is in fact not human.
3×10 GHD Cash Out. Good luck to all the Iron Maidens tomorrow!
6 am with McDowell
Did 16.2 with Joy and got 82 reps. This was 100% a toes to bar workout. Double unders were unbroken except I thought I did 50 when I actually did 40 so had to start again and finish the last 10. The toes to bar took a really long time and I wish I had broken them up better. I did 9, then 5, then I think sets of 3 and then finally sets of 1. No strategy whatsoever. But, when I did the Open in 2014 I couldn't do a single one and just stared at the bar the whole time, so, progress!
After that did some oly lifting in open gym: Jerks off the rack 3×1 @ #83 and then 1 at #93, then snatch singles at 53# (not sure how many). Then 5×5 back squats at #143
This is why you always proofread twice, kids
Any Iron Maidens interested in doing 16.2 on Monday morning? I'd love to do it at 7 but could do 6 if necessary.
Email me (stellavision, gmail) if interested.
Great news about the Olympics! I am thinking of becoming a refugee if certain unfortunate "scenarios" on the political front transpire. My dream of rhythnmic gymnastics glory may still be alive!!!
82 reps (RX) with Noah at noon
Blasted through the toes to bar quickly in two long-ish kipping sets, plus 3 or 4 more solo TTB at the end. I'm glad to have been doing them as part of the warmup routine for several months, that definitely paid off.
News flash: 135# gets heavy. I hit the squat cleans at 2:06, and even then only managed seven reps before the 4:00 bell. Heavier lifts at speed just aren't my bag. Big props to any lad with > 90 reps.
I've been on a hiatus from lifting but really missing CFSBK and sad that I'm going to be out of town and missing Iron Maidens tomorrow. I want to congratulate Margie on what I'm sure will be a great event and wish best of luck to all of the strong ladies from CFSBK!
Noon class
16.2
145 reps
I am currently very bad at toes to bars and it showed. 5-5-5-5-5 on the first 25. ALL SINGLES for the second 25. Ate up way too much time. The rope and the barbell were easy.
Noon w/ Noah
I went into this knowing it was going to be tough for me and it was. I don't have a fluid kip on my T2B and my double unders are just not quite there yet (getting close though!). I was able to make it into the squat cleans within the 4 minutes, but only accomplished 2 before the time cap for an overall score of 77 Rx. 135# clean is close to my 1RM (155lb), but they moved more easily than I expected (All 2 of them). I'm glad I was able to fight through my lack of T2B/DU skill and get a few cleans in, but I'm excited to really focus on improving these skills in 2016.
Due to some space/equipment constraints tomorrow's workout will be modified!!
Perfect day to program a 5K run, don't you think??! 😉
OG
Did yesterday's high hang cleans. Really surprised by how much I was able to put up. I need to test my 1rm clean again.
135
185
205
225
235 (96% of my 1rm… time to retest)
Test drove 16.2 afterwards. Wanted to take the first round for a spin and then do a few toes to bar to try and get a sense of how spicy that second round will be. Conclusion – very spicy. I was thinking the cleans at 225 would be where I'd hit a wall, but now I'm thinking it'll be an accomplishment to get into the third round at all.