CrossFit South Brooklyn

Established 2007

WOD 3.9.16

Posted on

Burpees + Deadlift

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 start at about 50% and go up from there as appropriate.

Post loads 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.


Video of the Week: Check out Coach David doing Open Workout 16.2!

  • Schedule Changes: Tomorrow’s 7:30pm Active Recovery class and Saturday’s 10am Yoga for Athletes class are cancelled. Jaclyn K.‘s Thursday morning Yoga classes are cancelled for all of March.
  • CFSBKer Janet U. produced an awesome video about Iron Maidens for Salon. Watch it! You won’t be disappointed.

CFSBK Open Intramural Team Rankings: Week 2

There was high drama heading into Open Workout 16.2. Would Blue Steel team captain Andrew Shay‘s trash talking get his team in trouble? Would he follow through on his threat to lure other teams into the shoe closet and beat them with Thera Canes and PVCs? The answer turned out to be no to both, as Blue Steel turned in a stronger performance this week and no shoe-closet beatings had occured at the time this column was filed.

But the real winners this week were The Little Lebowski Urban Achievers (Mr. Lebowski’s children, so to speak), who edged out last week’s winners Your Pace or Mine? for this week’s top spot with a score of 21 points. Heading into the midpoint of the competition, Your Pace or Mine? is holding onto first place by just 1 point.

Current Ranking – Team – Overall Average (Week 2 Points)

1. Your Pace or Mine?: 22 (22)

2. The Little Lebowski Urban Achievers: 23 (21)

3. All Castro Oiled Up: 28 (27)

4. Sore Winners: 30 (31)

5. Blue Steel: 28 (32)

6. It’s My Open and I’ll WOD If I Want To: 40 (49)

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Yesterday’s Whiteboard: Rest Day
Are Detox Diets Good For You? Precision Nutrition
The Vast Bay Leaf Conspiracy The Awl

Comments

  1. Good to be back at 6am after a week on the West Coast

    Burpee/DL – 225, 255, 275, 295, 315

    First 3 rounds were 29-30", last two I took an extra second to set up for the DL, so 32-33"

    Metcon – 3:43 Rx'd Legs felt like jelly after the first row

  2. Burpee/Deadlift Mashup: 165, 185, 205, 215, 225. All between 35 and 37 seconds. Could have gone a little heavier with the touch and go, but I think I have put my back through enough recently (told myself I would cap it here). I would love some deadlifts in the next Open workout so I could better contribute to Blue Steel's rise to glory.

    WOD: 4:53 Rx. All thrusters unbroken, just tried to keep moving.

    GHD and pull ups after, 12-12-12 and 3-2-2-2, respectively.

  4. 6am with McD and Ro

    Burpee DL: Could have worked a little heavier. 275 was still a pretty quick touch and go, but I didn't really know what to expect from this while still feeling some lower back tightness from all the KB swings yesterday. Having BK next to me kept me honest on the burpees. Probably would have sandbagged them in different circumstances.

    185#, 27s
    205#, 27s
    225#, 27s
    255#, 31s
    275#, 31s

    WOD: 4:29 Rx. All thrusters unbroken. My plan was to just make sure I went unbroken on the thrusters and keep moving on the row. Based on the way I felt afterwards I think I left a lot on the table. Should have hammered the second row a little harder and picked up the cycle speed on the thrusters. Did not take much rest in the transitions other than the time it took to walk from the erg to the bar, and maybe a breath to get set.

    Some pullup and handstand pushup work in 608 after class. HSPUs are feeling better these last couple weeks, pullups are feeling more uncomfortable… but I think that's mostly due to my hands taking a beating lately.

  5. I see there are some people who did not enter a score for 16.2. There is a chance they didnt have the time or were hurt. People have lives. But some may have entered the broom closet and NEVER RETURNED…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………DUNDUNDUNNNNNNNNNNNNNN

  6. 6am.

    Burpee, Deadlift couplet: 165 (:28), 195 (:28), 225 (:30), 255 (:32), 275 (:40). Brad D. kept me honest on the burpees, each round same time. Needed to take extra time on the last two sets to setup correctly.

    Thruster/Erg: 5:15 Rx. No lungs, recovering from a titch of illness. Practiced thruster pacing with a pause at the top to prevent redlining on longer thruster metcons.

  7. 7 AM Ro-ing

    Deadlift work: 135, 165, 185, 195, 205. I started a bit lower than 50% and I'm not sorry I did. Finished all rounds at around the :45 mark except the last one, which definitely took some doing.

    Then I did…I don't know what I did. Some seriously snowflakey thing that lasted about five minutes involving ball slams and med ball thrusters and 24kg kettlebell swings. During this process I discovered that wall balls are probably still a no go, which stinks for the Open. (Sorry, teammates!) Strangely, burpees to dumbbells were OK in the first part of class, but thrusters with DBs were not.

    Am seeing the doctor tomorrow about Lefty (one of my least favorite people in the world uses that nickname, so I find it appropriate to attach it to my annoyingly painful left wrist). Sigh.

  8. 8 AM with Ro
    Had no idea where to start deadlifts so waay too light.
    65# 33
    85# 33
    105# 34
    115# 33
    135# 38

    will go heavier next time.

    65# thrusters unbroken at 15, cut in half for 12 and 9
    6:07

  9. 6am with McD

    Deadlift – 165, 185, 215, 235, 255. All moved well. Took some time at 235 and 255 to find the best way for me to breath and still stay braced.

    WOD – 4:36 Rx. Thought this would suck but it wasn't bad. Thrusters unbroken. Definitely should have pushed the row harder. Had a long walk from my bar to erg but allowed me to just get right into the thrusters.

  10. Did today's workout yesterday with the 530pm class (McD and MeLo)

    DLs at 165 for the first two rounds, 185 for the next three. Back felt fine. Could have probably done 205 for a couple of rounds.

    Then, did front squats @115lbs, finished in 5:35.

  12. David CRUSHED 16.2. Partial credit to the judge's sweet calves.

    Dan L CRUSHEDEDED today's WOD.

    I survived!

    Burpee/Deadlift
    185-225-245-265-275
    Felt good, happy to get that high. All rounds between 28 and 32 seconds. Burpees fast and a very deliberate set up for the barbell.

    Thruster/Row
    4:58 Rx'd
    Happy to finish under 5. Leisurely walks between the barbell and the erg helped. Plus my bouncy pecs made the burpees easy peasy.

  13. That article about bay leaves made my morning.

    8 am w/ Ro
    Deadlifts
    135-145-155-165-175
    Determined to improve my form on these, so I kept the weight pretty light (175 is only 60% of my 1RM).

    WOD – 6:51, 85# thrusters
    Gradually upping the weight on thrusters. Did 80# the last time they appeared in a WOD. Continue to hate them with a fiery passion.

  16. I mean a real team captain would have reminded his/ her athletes to submit their scores, don't you think? Andrew, I'm surprised at you- I thought you were into this. Empty vessels something something.,,

  17. claws OUT!

    I am a) too lazy to trash-talk and b) unable to back it up (although quite a few of my teammates can throw the f*ck down). So you guys have fun with that!

  19. 12pm with McD and Ro

    #115, #125, #135, #145, #175
    – Probably could have gone heavier
    – Went very quick on the burpees (or at least it felt quick)
    – Raced against Rachel who was next to me, that was fun
    – Could have gone heavier on the DL but was being conservative

    WOD #85 @ 5:23
    – Thrusters sucked and I couldn't connect my hip + shoulders with the bar
    – Ended up being more of a front squat and strict press
    – Pinched nerve from last week re-emerged thanks to the thrusters, neck hurts
    – ~1200 cals for 15, ~1400 for 12, and ~1600 for 9

  20. All Castro Oiled Up doesn't need to resort to trash talk, we're too busy RXing every WOD and encouraging each other to do our best. <3

    In terms of REAL team captains, MattyChm is the best captain around! I can't give away all his leadership skillz but the specific shoutouts and encouragement make me want to work hard for my team.

    @Christian Feel better, buddy!

    Bye!

  23. 10am class with Ro.

    First, skipped the coaches warmup to actually did 3 rounds of a warmup! 8 deadlifts, 8 thrusters, 8 false grip ring rows/muscle up transitions.

    Burpees/Deadlifts:
    155, 165, 175, 185, 205
    :27, :29, :31, :29, :33
    -gamed this wrong. Thought we were doing 8 rounds so my plan was to add 10# each time to finish at 225. only after the 3rd round I realized my mistake. oh well, i'm sure I'll still be sore as hell.

    Thruster/Row Wod
    4:13 rx'd
    -saw black spots after my last row and had to stay seated for a bit or I'm pretty sure I would have passed out. chest burned and actually still have a little bit left nearly 10 hours later. that hurt.

    Cooldown:
    15-12-9
    easy row for cals and air squats. was just trying to slow my heart rate down. thanks to Nate who put away my bar…and who kept me fast on the burpees!

  24. 430pm with coach Noah and McD
    Second day back at xfit after 2 strength cycles
    Metcon feeling hella bad but at least I'm stronger than everyone.
    Kept my dl lightish 95,105,115,125,125
    They didn't feel hard but I def getting caught up trying to keep up with all you fast xfitters

    45# thrusters @ 6:31
    Probably could have done 55# unbroken but then The next class would have had to start up in my slow wod.

  25. Nice work on that 16.2 David. Fun to watch, thanks for sharing.

    7:30
    Burpees all felt clean and fast except for the last round, sorta started feeling them slow down a little then.
    Deads at 225, 255, 275, 295, 315.

    WOD worked me today.
    Did 15 thrusters unbroken and the first time on the erg was solid. After that round I just tried to hold on and keep going. Think I finished in 7:58. Wrote my time on the board then forgot. I'll need to check the blog tomorrow.

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