Work up to a heavy triple Bench Press. No failing.
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2 Rounds for Time:
25 Dumbbell Push Press, Left
25 Dumbbell Push Press, Right
800m = 1 lap around the block + to 4th Ave. and back. Choose a heavy weight for the dumbbell that you have to break up the reps into 2-4 sets.
Henry P. fighting for it at the most recent Starting Strenth Program Total. There are still a few spots in the A cycle that begins tomorrow. Hurry up and get on it before it sells out!
- Be sure to submit your individual scores to the CrossFit Open website by 8pm tomorrow night. Team Captains: please submit your team score to the intramural spreadsheet by 12pm on Wednesday. Due to some weirdness with the Open leaderboard, we’ve extended that deadline to Wednesday.
Register Now For Starting Strength Program (formerly known as Strength Cycle)
We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.
Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday March 14th – Friday May 6th
All other cycles are sold out
Each cycle will culminate in a CrossFit Total on Sunday, May 8th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
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This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!
Questions? Contact Coach Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com.
How to Bench Press with Mark Rippetoe Art of Manliness
Awkward Metal Band Photos
5 Kip Swings
10 Banded Lat Pulldowns
15 Hollow Rocks
Bar Muscle Up Progression
Ring Muscle Up Progression
50 Walking Lunges
50 Walking Lunges
Samir Chopra says
Photo #2 is of Judas Priest. They might have looked awkward posing for some fool photographer in some ratty basement, but they were never, ever, awkward on stage – which is all that mattered.
That's pretty much what I looked like in high school.
WOD at 65#
That was tough, the dumbbell pp were really hard on the left side.
Samir Chopra says
Bench: 145-155-165-175-185 (fail on 3rd – it just couldn't be 'ALL ME"!)
WOD with 25 25lb strict presses. Forgot my time.
Josh S. says
breakin the law, breakin the law
Those metal band photos…MY EYES!
Bench: worked up to 135×3, at which point my wrist started complaining, so I did a drop set of 115×5 after that.
Did the WOD with 20# strict press on the left side and 35# push press on the right. 14:35. Not so sure I should have done the strict press. 🙁
lady fox says
95×3, 105×3, 115×3, 125×3, 135×3
13:56 with 40#
-that was much harder than I expected.
-broke up the push press in 12-8-5 the first round and then 8-7-6-4 in the 2nd round.
Kayleigh R says
Bench: Worked up to 110×3, which felt good. Definitely had more in me.
WOD: 15:33 with 40#. Definitely broke each one into 4 (or more) sets.
GHD (12-10-10), Pull ups (2-2-2-2-2) and ring dips after (a few strict attempts, but wasn't getting low enough, so went with the red band 3×5)
Yesterday: Really enjoyed judging Kelly and Katie and watching both of them just kick butt on 16.3. I accepted my 10 and subbed 3 pull-ups instead to get a little bit of a workout in for a few rounds. Then went for a quick jog, followed by a longer one, totaling probably 5 miles because it was just that beautiful outside.
Also, my team has the best t-shirts. I said it, and stand by it. Go Blue Steel!
Jack L. says
10 am with Katie and Fox
Bench: Worked up to 155# (just under 90% of my 1RM).
WOD: Already managed to forget my time. 45#. Mostly sets of 5, plus some even smaller ones toward the end of the second round.
Tomorrow: back to Strength Cycle!
10 AM Class
still a nube.
125×3, 135×3, 145×3, 155×3 (PR), ran out of time. would have gone for 165.
12:08 for the WOD-
800 m. erg twice subbed for run. 35#
completely unbalananced- took 5 sets for the left side, unbroken on the right
need to add some weight!
Brendan B says
8am with Fox
Bench – 115# / 135 / 145 / 155 / 165
Been awhile so not the cleanest form for a couple reps. Still a ways away from Broville™. Some day…
Metcon in 12:25 @ 40#
All sets broken up as 8-7-6-4. Left hand has a pretty bad tear from 16.3 so that was the limiter here. Would have done 45# if there weren't grip issues.
WOD 14:23 @50#
13/12 split on press
Ryan L says
16,3 re-do at Sunday OG.
20 rep improvement, one ripped hand, one sore chest from slamming it into the bar.
Dan L says
Bench – 215, 235, 245, 255
Didn't think I'd get to 255. PR for 3
Metcon in 12:36 with 65# dumbbells
16.3 21 reps
I had practiced bar MUs only once prior in AG. Ro had us swing from a box that was set up away from the bar into a T2B type of kip. So that's what I tried when warming up. McDowell and Pierre both said I was high enough and gave tons of tips about getting over the bar. Got closer with each attempt.
Then I got assigned to a bar I wasn't practicing on and Kayleigh could see the horrified look in my eyes so she asked the guys behind us to switch spots. Phew! Thanks, Kayleigh! I did the first set of snatches as 4-3-3 then took a good 30s break before my first attempt. I think I made it part way up, but then quickly dropped. Everyone said I had it and just had to stay up there and fight it out so that's what I did. I was then able to turn over my left arm and get it on top of the bar. Then I just did the best I could to stay up! Once I got my right arm stacked over the bar, the dip part was easy. Got three (ugly) muscle ups! People literally stopped in the middle of the WOD to cheer me on. I could hear each of you which is why I didn't give up! That energy from everyone did wonders! I took really long breaks between each attempt then had about 15s left to do the 10 snatches of the next round. Only got 8. My ribs on my left side are killing me today.
My goal for the open was to get one HSPU, but this far exceeds my expectations! This is my fourth open and my first FIRST! (Meaning I didn't get a first pullup, first T2B, or even a PR in any Open workout!). Now I feel even more pressure to get that HSPU though. Sort of hoping they are at the end of a long chipper with a time cap…haha.
The energy in the gym was amazing yesterday. Congrats to everyone who got their first bar MU and second and third….
WOD in 14:00 flat with 30# DBs
Left arm was definitely my limiter. Took 3-4 sets on my left arm. Right arm was pretty quick. Got a 10 burpee penalty for dropping my DB. Sorry guys!!
Muscle up transitions. Then did MU attempts. I could still get high up on the bar and my left arm turned over on each attempt. Tried to turn over my right arm. Wasn't happening, but now that I have confidence to do bar MUs, I'll keep at it.
20 burps, 50 walking lunges, 800m run, 50 walking lunges, 20 burps. 10:35 I think. Need to work on my running esp since Murph will be here before we know it!
Jess Prewitt says
1PM w/ Noah and AG w/ Noah
Finished the WOD in 14:08 w/ 35# DB. My left arm doesn't like push pressing by itself…
Re-attempted 16.3 in AG today Rx'd and made 51 reps thanks to Paul keeping me on pace. Yesterday I struggled with the kip for 4 minutes and then realized that I can organize a strict bar muscle up more efficiently (as creative as it may be to watch), so I went with the approach from the get go today. Really happy with the outcome!