Stella Z. after PRing her final Deadlift of Iron Maidens at 300lbs. Photo sets from Asta F. and Thomas H. are now up on Flickr. And here are the results in case you missed them! | Photo by Thomas H.
- Team Captains: Don’t forget to submit your Open Intramural Competition team score to the spreadsheet by 12pm today.
Recent Accomplishments By CFSBK Members
We love the crew of brainiacs and all-round talented people who help make the gym a special place. Here are just a few recent news items about CFSBKers:
- Resident gymnast Coach Ken took 2nd place in the Masters Division at the annual Feats of Strength bouldering competition. Way to go, Ken!
- Former CFSBK blog Managing Editor Kate Reece has been writing for Reebok.com lately. When we last checked in with her, she had published a piece entitled On Honoring the Body with Constance Tillett. Here are her newer posts on Training in the Winter (featuring Captain Osorio) and What Makes Being a Dancer So Tough.
- One of our resident philosophers, Samir Chopra, recently published reviews in the Los Angeles Review of Books and Jacobin.
- We’d be remiss not to recognize all of our lifters who placed in the top 3 of their weight classes at Iron Maidens: Nicole A., Coach KHarpz, Kayleigh R., Serene K., Stella Z., Morit S., and Charlie N., who not only placed 1st in her class but also ended the day tied for the top Wilks Score of the competition!
Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.
Open Leaderboards
Wondering how you stacked up against your fellow CFSBKers in 16.2? Well, here are a whole bunch of 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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Yesterday’s Whiteboard: Rack Jerk | Kettlebell Swings, Box Jumps
This Is Why You’re Terrible With Names NYMag
The Whole Field of Psychology Research on Willpower May Be Bunk Slate
Bar Muscle-Up Progression WODprep
Wednesday's Programming
Every 4 Minutes for 5 total sets:
8 Burpees + 8 Deadlifts
Perform the Burpees as fast as you can and work up to a max set of 8 Touch-and-Go Deadlifts. Maintain a neutral spine. The idea is to get a sense of how much weight you can handle for reps under duress. Aim to be start at about 50% and go up from there as appropriate.
Post work and Rx to comments.
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15-12-9 For Time:
Thrusters 95/65
Calories on the Erg
Try to go unbroken on the Thrusters and get right to your first stroke on the Erg each round. This should be fast and a bit painful.
Post time and Rx to comments.
Last night: did a few rounds of E30SO30S { 8 pushups, 3 pullups, 8 db thrusters @ 40#e } with a weighted vest. This felt super weak so I switched to OH press, which I haven't done in a while. 105x5x2, 105×4(f on 5). I couldn't stand the thought of getting on the treadmill so forced myself outside for a 3-mile jog. This felt awful until the end, very very slow, but at least I was feeling a little better by the time the end.
Today was the complete opposite of that. Got up at 3am, watched Mortal Kombat: Annihilation, came in charged up for 6am . Everything was awesome.
Burpees, under the benevolent eye of Your Pace or Mine teammate Jess Fox, were as fast as I could do them. It's been a long time since they felt this snappy. Kept the DL relatively light, worked up from 115 to 185. Finished all rounds under 35s, most in 32 or 33.
WOD RX, thrusters unbroken, in 4:42. Kept the erg at 1100-1200 cals/hr for the first two rows. Did the last row in 9 hard pulls, kept the readout at 2k/hr.
I hate to say it but I didn't feel that tired after this workout. I should have gone harder on the first two erg rounds; I let myself be intimidated by the remaining thrusters. I would definitely encourage people to go hard on the rows… the workout is a lot shorter than I expected.
Looking forward to crashing and fall asleep at work today.
AG
A. 3 rounds
10 Russian baby makers
15 air squats
:20 ring support
B. Rope Climbs
C. 3 Rounds
Minute 1 – 1-2 Rope climbs
Minute 2 – 10/15 cal erg
Minute 3- 10-15 push ups
Minute 4 – 10e reverse lunges
Minute 5 – 20 hollow rocks
HIGH SOCKS!
Have to be at work until 7. Praying I make it in time for AG– rope climbs!!!!
Can someone being an extra pair of high socks in case I make it in time? Didn't bring them with me today. Thanks!!
Allie- I gotcha girl. Looks like I'm facing my fears tonight!!!
6am with Jess Fox and McD – Monday's programming
Rack Jerks: Surprised that these still felt relatively dialed in after not doing any consistent work on jerks for the last month or so. Felt so good I went for a PR attempt as a 3rd single. Think I was surprised by how quickly it went up and wasn't ready to lock out, re-bentmy right elbow and then missed. It's there, soon.
135×5
155×5
175×3
195×3
215×1
225×1
240F (PR attempt)
Metcon: 13:31? Rx. I was on a good pace for the first 3 rounds and then my back just caught on fire. KB swings were broken up way more than they should have been after that.
Some accessory work in 608 after class-
E2MOM for 10min: 2 L-Sit Muscle-Ups + 5 ring dips
then,
2×10 Toes to Bar
3×8 GHD Situps
Can someone explain the numbers on the games site. I don't understand when it shows the person with a ranking of 1 then in parenthesis it shows (3). Similar to our custom page with Alex. Then for each workout the first number is their ranking for that workout and the number inside the parenthesis is their score. That part I get. Help, I've been confused for 3 years straight now!
5:30 class yesterday doing the rack jerk and 16.2 part duex
Worked up to 245 on the jerk. Felt good but I never really get down and under the heavier weights; definitely a mental thing I need to work on.
I redid 16.2 because I had rope issues on Sunday. I wound up getting one more rep from 172 to 173 and missed a clean at 185# both times. I changed up my strategy to try and go as fast as possible in round 1 to leave time for round 2 which only gave me an extra :25 from Sunday's attempt because I tripped up 3 times on the DUs.
Still glad I did it again, probably won't redo open workouts too often in the future…. aka, never again
Last night at 8:30PM with DO
Rack Jerks: The volume overall, and especially lowering these was the limiting factor here. I wanted to work up to at least 225, but didnt feel comfortable doing 3s higher than 185.
135×5
155×5
175×3
185×3
205×1 (poor split – close to a push press)
205×1
Metcon: 14:35 Rx. kb swings in 2 sets for 2 rounds, then 3 sets for 2 rounds then 4 sets for the last round. Quick 3 breath rests between kb sets and no rests between movements. slow and steady box jumps unbroken. Felt good to keep moving here, which is something I often struggle with on long, light workouts.
@Ben
From what I can tell, the ( ) number is the sum of their ranks for each workout. Which then determines their overall rank
Never done rope climbs before, are high socks needed? Or are they highly recommended?
Someone please explain to me what a "Russian baby maker" is. Or maybe I just need to start coming to AG. (I want to, but now my OTHER wrist is hurting. @#*&!!!!!)
First group class (with the exception of the Open, which I have thus far not treated like a conditioning workout) since Strength Cycle. HAHAHAHAHA, it was just as bad as I thought it was going to be.
I did strict press instead of jerk, as my wrist wasn't loving the jerk during warmup. Worked up to 90, failed 95. Maybe could have done 92.5 which is my PR, but I kinda didn't care about tying my PR and just wanted to see whether I could beat it. Oh well, not today.
The WOD…holy crud. Normally KB swings (which, strangely, did not irritate my wrist) and box jumps are my jam, but after two months of not doing any conditioning at all, this kinda broke me. 12:49, and I felt like puking for a good half hour afterward. Yeeeeow!
Thanks for the blog shoutout. I'd been chasing 300 for a long time so I COMPLETELY lost my sh!t when I made it. Still basking in the glow. 😀
7am with McDowell
Deadlift / Burpee work – 135# / 165 / 185 / 205 / 215
Pretty much finished all rounds ~:40. There's a lot of rest to be had so just tried to go hard.
Metcon @ 85# in 6:34
Maybe shouldn't have gone so heavy on the deadlifts. Thrusters in unbroken / superfckingbroken / 5-4. My legs felt like jello after getting off the erg at the end of round 1 and I felt gassed. Maybe went too quick out the gate. Thruster / row workouts are cruel.
OG
16.2 Scaled to: Knee raises and FSQs
~171
Then (after watching some puppy videos) I continued on to round3 but stopped after 3×225# FSQs.
It was shocking how quickly 16.2 (even scaled) reached up your poophole and started choking-out your heart. This makes Rich Froning's 17 minute savage destruction of this workout so incredible. Btw, guess what he did afterwards: Squats.
8 am with Jess and McDowell
Did Monday's work
Worked up to 155# on the rack jerk. (#5 PR!).
WOD — 12:51, I think? I know it was 12:something.
Green bell, 24" box.
Wanted to Rx, but realized after the first round that I wasn't going to be able to keep up the American swings for 120 more reps, so switched to Russian.
Afterwards, the vibe in the gym was so nice (open garage door!) that I didn't want to leave. So I practiced some doubles (managed 22 in a row) and kipping pull-ups. You guys, I sort of kind of successfully kipped for three sets of two. I mean, they weren't pretty, but they were vaguely reminiscent of actual kipping pull-ups. AND I AM REALLY HAPPY ABOUT IT.
Jerks:
85×5, 95×5
115×3, 125×3
135×1, 140×1, 145×1 – Did one more because while 135 didn't feel too good, 140 felt great. Wish I could have tried 150.
WOD: 10:03 Rx. Was pushing for sub-10, but my back wouldn't have it in the last round and had to break up the swings into 3 sets.
Now to backtrack through the past few days… I knew 16.2 would be frustrating because it goes from one of my weakest movements (T2B) to one of my strongest (cleans). The first time got to 78 reps, the 3 cleans all within the last 10 second with my rope around my ankles. Tried it again on Monday when the double under gods were shining down upon me, but the T2B gods were not and scored 1 less. I have to remember how far I have come – last year I scaled the first open workout because I had no T2B at all. One step at a time.
And back further (sorry, have to get it all in) – Iron Maidens was a tremendous experience, the last 10 minutes of the meet were the most exhilarating I have had all year. Cannot thank Margie, Danae, the judges, spotters, and all the people who cheered on enough for the support. And especially the women of flight C, whose sweet warm up dance moves in 608 definitely helped lead to many PRs.
Squat: 230, 240 (PR match), 250 (PR)
Bench: 110, 117.5, 120 (PR match)
Deadlift: 315, 335 (PR match) 340 (PR)
@ Kevin Y. They are highly recommended. You don't want to get a rope burn.
Noon class – Wed work with McD
8 Burpees + 8 DL combo – 95# 125# 145# 165# 175#
Workout Rx in 6:11- really went in wanting to go unbroken.. In retrospect I should have just rested the bar in the front rack and let the shoulders calm down instead of dropping it during thrusters. More mental focus needed on my part.
15 unbroken
12 (6/6)
9 (6/3)
Rows felt good, nice way to break up the overhead work.
Stella, that photo needs to be your profile pic forever.
I'll bring a few extra pair of socks to AG tonight!
I have a question about rankings too: Why is the top age 49?
I officially entered Broville today. My bench numbers are currently larger than my squat numbers. I've lectured every Foundations class I've ever taught about the value of the squat and that this should never happen, alas…
Squat
190x10x3
Bench
195x10x3
While my persistently tweaky back has me in Broville, my goal is for it to be a short stay.
Fox, the fact that you're hurting isn't funny, but I can't help laughing at how you describe the upshot!
"But there is no joy in Broville – mighty Fox has tweaked out."
That's right. Step aside Quads. There's a new sheriff in town.
*happy pec bounces
Abandon hope, all ye who enter here.
Christian Michael Thomas Fox? Congratulations, I'm giving you the key to the city and a lifetime membership to the spray tanning parlor.
9am:
1) Bench press: (45×10, 75×5, 100×3) 110x10x3
2) Close grip Bench press: 95x10x3
-still making progress here and keep thinking I'm going to have to drop to 8's. 2.5# jump next week.
3a) False grip kip swings from high rings. Able to do about 4-5 without losing the hook grip
3b) Ring dips, practicing the kip
3c) Jumping Muscle ups to high rings. This was scary because I didn't trust myself to be able to stabilize at the top but I could!
It's about time to for my 1x/year try at a muscle up. Still don't think this year will be the year, but I'm happy with the progress that I've made so far even though I couldn't train it as consistently during Crash B's. Super happy to feel much more comfortable getting into the false grip and actually being able to hold it!
7:30 with Katie
Burpee/Deadlift work:
All burpees done in 20 seconds, DL were 125 (57%), 135, 145, 155, 155 (70%). Repeated the final because it felt heavy enough.
WOD RXd in 5:39.
6am with lady Fox WED
Burpee/Deadlifts 155-185-205-225-225
Lots of rest in between. Once I got to 225 forward progress came to a halt. Bar always moved well. All sets under 50 seconds.
WOD I set the bar down on the second round of thrusters. Probably should have powered through. Good lung burner.
15, 9-3, 9. Erg a slow but steady pace.
5:11 Rx
I predict heavy thrusters this Saturday for the open.
Monday's WOD
Rack Jerk:
63×5
73×5
83×3
93×3
103×1
113×1
118×1
123×1
Completely surprised myself with how easily the 123 went up! Need to work on my footwork. MeLo said my back foot wasn't angled towards my front foot. There's def a mental aspect there once the bar starts getting heavy. Noah totally called me how on how many singles I did.
WOD Rx'd in 12:58
Back lit up after the second set of KB swings so needed to break them up into three sets starting on round 3. Surprised my lungs or slow box jumps weren't my limiter here.
1) Thanks Charlie & Shawn for the socks! I made it in time for rope climbing yayyy
2) Fox's pecs definitely looked mighty swole this evening. I hope all this blog attention hasn't gone to their head.
3) AG was a blast. No rope burn for once 😛
4) I don't know how anyone does a workout at 8:30pm. Y'all are amazing.
5) Love this photo, Stella!
Burpee Deadlift: Kept it light to focus on being braced/breathing/doing touch & go: 83, 93, 103, 113, 123
WOD: 6:39. Even though my time isn't competitive, I am proud because I didn't bail the bar and tried to go unbroken. I probably could have been lower on a few reps… Rowing was torturous but Noah recommended I go fast and light instead of trying to pull like a 200 lbs man. I think this will work better for me. Honestly, this workout wasn't so bad because it wasn't that many reps. Mind over matter.
But now all I want is a bowl of cinnamon toast crunch >:(
Took 5:30 today under the gimlet eye of MeLo.
Worked to 215 for my last jerk. Footwork wasn't stellar but weight was light enough for me that I was able to stick it decently clean.
WOD didn't go well- had told myself I shouldn't do American swings because they bother my back. Somehow convinced myself to try them and see how I felt. Lo and behold, they bothered my back, called it after 3 rounds. There's some value in dipping your toe in the water once in a while, but I should have known better.