One last Iron Maidens photo: Coach Jeremy sending Charlie in to crush a Deadlift. More photos can be found here, here, and here
This Week at CFSBK in Review
1. Iron Maidens Raw Open competitors raised over $29,000 to send 12 women from Grace Outreach to college. Congrats again to Coach Margie and Events Coordinator Danae M. for putting on a spectacular event.
2. Janet U. produced an awesome video about Iron Maidens for Salon, which has been reposted around the web a number of times. Watch it! You won’t be disappointed.
3. In our most recent installment of “Better Know a Member,” we profiled illustrator and dedicated CrossFitter Maya O.
4. We also chronicled recent accomplishments by CFSBK members. Have something you want to share with the rest of the community? 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.
5. Things are HEAT. ING. UP. in the CFSBK Open Intramural Team Competition. Here are the standings heading into 16.3.
6. In a new Etiquette Tip of the Week, we implored you to wash yer dang cups. We’re counting on you, gang. Don’t make us exile you to Broville.
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Yesterday’s Whiteboard: Clean | Run, Front Squats, Muscle-Ups (or Push-Ups)
Mastering the Bar Muscle-Up YouTube
Saturday's Programming
Open Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches
3 Bar Muscle-Ups
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.
Your score will be the total number of repetitions completed within the 7-minute time cap.
The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Post rounds, reps, and Rx to comments.
6am Open Gym with Steve H and Dan G
Spent the morning working on our bar muscle ups.
I was able to cycle three at a time on a couple occasions. But I will most likely devolve into quick singles when I do this for real.
Even with gymnastic grips I started to feel this in my hands.
Make up post from last night's 5:30 class with Noah and Katie
Worked up to 235# on the clean which felt really wonky with my regular nanos and not my lifting shoes. What a difference they make.
I have had a long frustrating history with muscle ups, which summed up means I haven't been able to do one in about 2 years. I never really got the mechanics down of the transition resulting in a random lucky "make" here and there. Well over the past few months I've been getting a lot of queues from Noah and Ro that have been extremely helpful and lead up to last night. Where I was able to string together 11 total MUs over 3 rounds!
I kept a consistent pace with the run and did all the FSs unbroken which were heavy but not impossible.
The MUs were 3/2, 2/2, 2
I think I finished around 13:30 but I was so surprised how quickly and fluidly the first MU happened I didn't want to come down! I looked at Noah and said "I'm not coming down" I was in shock!
We had a 7:40 game last night which we were looking solid in also! Wound up tied 1-1 but it was more like 5-1 in our heads
Bar muscle ups will make your hands feel like hamburger.
6am with Matty and Dan G
Bar Muscle Ups
Matty – 34
Steve – 0
Some good cues from Ro on trying to get the bar more to the hips on the kip and pull. It makes sense but my body just hasn't figured out how to do it yet.
Wah-wah
8am class:
1st attempt at 16.3…
10 reps!
-got through the first 10 snatches in about 30secs and then spent 6:30 attempting bar muscle-ups. Came very close a few times but I'm not committing to getting my head over the bar. I should have these. Attempted 1 too many and got a slight tear in my left palm.
-Will attempt this again and try better to protect my hands.
Had the 9am hour free also so I could actually get a workout in.
5RNFT:
8 split squats, 15# db's
8 DB curls 15#, 17.5#, 20#x3
8 V-ups
8 pushups
8 Wallball 20#, 10ft
-that 20# ball is a f*cker.
Inverse Tabata Dog Sled (:10work, :20 rest) for 8 rounds
-cleared 40ft in each :10 interval
-+105# for all rounds
-hard!
7am with McDowell
16.3 Rx – 38 reps
Had never done a bar muscle up before today. Got my first one in warmups. Riding pretty high right now thinking I was gonna score a 10. First set of snatches unbroken (thinking that was all I was gonna do), then 5-5s. Failed about 4 attempts trying to finish the third round of the BMUs. Thanks to Ben for jusdging and pushing me back to the bar.
2×10 GHD cash out – back was feeling wonky from what I'm sure we're some squirrelly power snatches. Now onto about 5 hours of moving from one fourth floor walk up to another.
6 am:
Did yesterday's workout in 15:44 (I think). I did 113# the first round then dropped down to 103# b/c it felt gross and I could tell I was pulling too much with my back after the run. Also did jumping muscle ups and these are so fun! I did 7 per round and had to spend a lot of time shaking my arms out waiting for my ability to complete the dips come back.
In the first part part of the workout I PR-ed my clean at 123# in trainers, woohoo! I've been working a lot on these at lighter weights and knew I had 123# but hadn't had a chance to try it. Can't wait to see what I can do in lifters.
Then did some light snatch and c&j complexes across the street, plus rowed 1000m per Nick's request 🙂
I wasn't able to pick up my kettlebell kitchen order. Anyone is welcome to take it from the frig.
7am with McDowell. Flew through the snatches then flailed around on the bar for 6 minutes (aka "kipping practice"). Punished myself with as many pullups and pushups as I could squeeze into 10 minutes afterwards. Congrats to Brendan on the MUs! Fun morning at the gym.
I had a dream last night that I was able to do bar muscle-ups.
these comments are killing my dream super fast.
hamburger hands…
6:30 minutes…
Steve: 0
not being able to do one in 2 years…
Coach Keith Pettit giving tips on the bar muscle up
10am with McNo
Cleans – nailed my PR match easy (123#), was able to PR 128# felt really good. amazing what being patient off the floor can do.
Fitness WOD in 13:01 with Rx FSQT and 15 Push Ups so I can save some Upper extremity power for my bar muscle up attempts tomorrow.. to be continued….
Brendan! That's badass!
Dropped in at Crossfit Prime in NE Philly. I may or may not write a review, depending on whether I go tomorrow or not. I'm hoping my experience today was not typical of how they run things — the coach did say that there's more organization on non-Open WOD days.
They did suggest bench press 70%x2x10, which I did at 105.
Followed this with 10 snatches in 38 seconds followed by 6 minutes and 22 seconds of lipping practice, which surprisingly did not hurt my wrist (although was probably ill-advised anyway…dammit, I said I wasn't going to do anything stupid). Given that I don't even have kipping C2B, I'm hardly shocked I didn't get my first bar MU today 😛
Then I did 5 min on the assault bike just to feel like I did something.
"Lipping" practice. Thanks a lot, autocorrect.
@Mo – Let the dream live. After watching me flail on the bar for most of 6am Mike M came over and got his first bar muscle up on his second try!
My motivation for 16.3!! https://www.instagram.com/p/BCHPBYemYu3/
10 AM With NoahDowell
Did Thursday's workout at 125lbs after working up to 165lbs on the clean. Forgot my time. Oy vey.
Came in to OG to do 10 75# snatches for reasons, then squatzzz. Felt pretty heavy, I miss being on a regular schedule for these: 275×5, 285x5x2. Would love to have stayed for more but had to run… good luck with the muscle ups everyone!