Alex B and Tom H created this awesome video of team CFSBK throughout the 2016 CrossFit Open! Check it out!!
Win a Free Entry to the Brooklyn Rugged Maniac Race on June 25th!
Looking for an adventure? How about a day filled with 25 epic obstacles, rockin’ music, and plenty of beer? If this sounds good, you’re in luck: we’re offering 4 free entries to the upcoming Rugged Maniac race in Brooklyn on June 25th!
What Is It?
Here’s how Rugged Maniac describes the race: “Remember when you were a kid and you used to run around outside with your friends climbing trees, jumping in puddles, playing tag, and just plain having fun? Well Rugged Maniac is simply an adult version of that! We build 25+ epic obstacles for you and your friends to play on (like fire jumps, water slides, trampolines, and underground tunnels), put them in a 3-mile course, and then throw a crazy party with plenty of beer and music!”
Why Should I Enter?
Well, first, it’ll be fun! Second, as a Rugged Maniac competitor, you’ll have the chance to raise money for the American Cancer Society. Finally, the 4 winners will have the honor of representing Team CFSBK at the race!
How Do I Enter?
1. Check in at the Front Desk and complete the Rugged Maniac WOD (see below). All CFSBKers with an active membership are eligible.
2. Have a Front Desker or a fellow CFSBKer take a picture of you doing the WOD. Post the pic to Instagram, Facebook, or Twitter along with your time. Tag both CFSBK and Rugged Maniac in your post!
3. Your name will be entered into a drawing, the results of which will be announced on this here blog on Monday, May 16th.
The WOD
Assault Bike 50 Calories
1 lap around the block with a sandbag
Men’s and women’s Rx sandbags will be stored near the entry at 608. Ask the Front Desk if you have trouble finding them.
Questions? Contact Josh [at] CrossFitSouthBrooklyn [dot] com.
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Yesterday’s Whiteboard: Rest Day
Exercise is ADHD Medication The Atlantic
Guy At Gym Has Precious Little Diary to Keep Track of All His Exercises
6am with McDowell
HBBS – 225x10x3 – Got easier with each set. Was feeling kind of stiff at first.
DL – 335×8 – Felt a little heavier than expected, but not bad
Metcon with Scott – 17:30-something I think
Did all the PP unbroken and then went right into the FS. A couple of trips on the double unders.
AG
A.
HSPU skill/strength work
B.
EMOM 10
Even: 5 plyo push ups
Odd: 10 Renegade Rows
C.
10 min am rap
5 pull ups
10 lunges
20 double unders
6am squats with McD
HBBS – 205 x 10 x 3 – All sets moved well today. Aim for another 10# jump next week.
Deadlift – 285 x 8 – Still moving well and all touch and go
12 round Partner WOD with BK – 23:00 Rx
First three rounds unbroken then broke PP into two sets. First time I have really struggled to maintain the front rack during front squats. BK was very generous with the rest for the first half of the workout. This was hard.
I didn't get a chance to post yesterday, but I wanted to send a heartfelt thank you to the coaches for nominating me and for all the folks who wrote really kind words on the blog yesterday.
At the risk of being too ooey-gooey, a brief story of how important this community is to me. I spent the weekend in Charleston for my bachelor party and was incredibly sad to know that it was over and I was coming home. How did I make myself feel better? I came from the airport straight to the gym and felt SO much better after spending time with you guys and working up a sweat.
After 730 pm class last night with DO and a surprise solo 8 am class this morning with McD I feel good to be back in the saddle! Now off to Ann Arbor for my fiancé to graduate!
7 a.m. doing Monday's work with McDowell.
Close dumbbell bench: 45# all 5 rounds. 10, 8, 8, 6, 10. Decided to push volume over going up in weight from last week. Felt like the right call.
Metcon: 10:01 Rx'ed. Counted my chickens before they hatched here. Could have picked up 0:02 on any of the 4 movements and been sub-10:00 but I didn't and I wasn't. Frustrating at the time, but lesson learned.
7am with Jess doing Wednesday's work
BSQ – 135# x 10 x 3
Felt good. Definitely hitting some PRs for these big sets. Will do another 10# jump next week.
Partner WOD w/ Gerry @ 85# – ??:??
No idea what the time was. Was going to do this at 95#, but really wanted to focus on going hard and unbroken for everything. Succeeded less some trip ups on the rope the last couple rounds. Fastest round ~0:56, slowest ~1:18. Real shoulder frier.
WEDNESDAYS PROGRAMMING
BSQ
Performance
3×10
Add weight to last week. Use full ROM and control.
Fitness
3×5 LP
Add 5-10 lbs to last week.
Deadlift
1×8
Warm up and perform one heavy (and perfect) set of 8 reps, heavier than last week. Touch and go is permitted.
Partner WOD
In teams of two, with one partner working at a time, complete 12 rounds total (6 each) of:
5 Toes to Bars
10 Push Press 115/75
5 Front Squats 115/75
20 Double Unders
Scale T2B to lower volume or Hanging Knee/Leg Raises as appropriate. The barbell weight should be on the light side and ideally done unbroken. Scale doubles to 10 attempts or 50 singles.
6am.
HBBS: 195x10x3. First two sets felt heavy, last set moved the best.
Deadlifts: 285×8. I had to reset my grip a couple of times, otherwise the bar felt quick.
Metcon: 23:00 Rx. No gas in the tank today. Unbroken on the T2B, then 7-3 on PP straight into FSQ. DUs were crap, but figured out that I was gradually raising my hands causing me to trip. After that revelation, all unbroken.
7 A.M. Wednesday with Jess
BSQ: 165 X 10 X 3
Deadlift: 215 X 8
Partner WOD with Brendan, started at 105 pounds and barely made it through the first round and then went down to 85. Still I felt like Gumby on these and broke up the last two sets (as Brendan tore through them.) The only bright spot was the toes to bar, which finally seem to be coming together.
8am spring break workout! Just making it clear I'm not playing hookie. 😛
5-4-4-4-4 tempo ring dips. Focused on getting low and keeping my head up.
Wod: 12:26. That d@mn 50 calorie row took me 4:32. Ugh! Is the answer to row more? Is that what I must do? :*( Caught up with the crowd through box jumps and kb swings.
Maybe I'm not a fan of the morning workout after all! Didn't have a lot of energy.
Allie: the key to rowing is being 6'5" or taller
Bench Press
45 x 5, 75 x 5, 100 x 3, 115 x 3, 130 x 7 (rep out)
Press
50 x 10 x 5
12pm Group Class with McD and Jeremy
3RNFT
10 x ring rows
10 x push-ups
16 x OHS
Matador dips with special guest Asha.
8-8-6-6
Fox called me out on my short pauses ( hey-it's a lot of counting!!) so I had to have Asha count for me on the third and fourth sets which was why I did fewer reps. We somehow ran out of time before we got to do our fifth set.
WOD in 9:42 Rx. I feel like I paced the row appropriately. For the box jumps, I really focused on landing softly and alternating legs when stepping down and keeping a steady pace with no breaks. KB swings were unbroken which was more of a mental battle than anything. I tried to make myself run faster but it didn't happen. I liked this one.
Pull-up pyramid
5-5-5-5-5 🙂
Late morning lifts
Clean and Jerk
Work up to a heavy single and then 90%, 85%, and 85% for singles
60kg-80-90-100-105-105-105
No misses but the makes at 105 (231) didn't feel great. Was hoping to get closer to my 1RM. Singles at 95, 90, and 85 felt crisp.
Bench
210x6x3
@Allie I've only recently gotten to a place where I can sometimes get a calorie per stroke for several strokes in a row (as opposed to usually one cal every two strokes!), and it's not by going faster – it's always been by slowing just a touch (to 28 or 29 spm) but then pushing crazy hard through my heels and coming explosively back. I think Shawn C and I both finished Monday's rowing at around 3:30 and we were pretty steady at 28 spm — it was nice to have her next to me to pace me. But this is just from a newer person's perspective and of course I will defer to the experts here! Like Matt Katz: haha but oh so true.
6am with Jess Fox
3-3-3-3-4 tempo ring dips. Focused on getting low.
Wod: 10:54. Row at 1 cal per pull, 20 spm, in about 2:30. Box jumps slow and steady until a bit after 6:00 with one near fall on number 17. kb swings split 35-15 (should have been unbroken), started run around 8:00.
That video is great! Very inspirational CF South Brooklyn!! Keep up the Awesome.
Love the video today! So many fun? Memories from the Open. Great job, guys!
7:30 with David
Close grip tempo bench press with 30s. 7-8 reps for each of the 5 rounds including the rep out.
WOD Rxd in 10:30.
Row took 3:00, box jumps sucked, KB swings 15-15-10-10, run in about…2:30
Anyone wanna meet me in Times Square to see the Olympic athletes tomorrow around 2??? I'm trying to find Mattie Rogers and give her an awkward high five (and potentially miss in the process) if you're interested…LEMME KNOW!!
5:30 class with Jeremy doing Wednesday's work
HBBS
235x10x3
These felt better than last week
DL
315×8
Did the WOD with Ryan, jake went every time Ryan went.
Finished in 12:34
We crushed this one, but I couldn't catch my breathe for a good 10 mins afterwards. Solid day at the box.
quick session before coaching
2-ish rounds
10 inchworms
10 cuban presses pvc
12 rvrs lunges
5L, 5R shoulder T's
Single Leg Deadlift
3×12 each leg @ 85#, rest 1:00 between legs
so. difficult.
L side is particularly wobbly and very challenging from reps 6-12. R side is a bit easier and much more stabilized throughout, but it still burned pretty hard.
BTN Press: 33×10, 45×10… just for fun
L hand feeling pretty good today. not 100%, but will try some more action tmw.
Hang Snatch+Snatch, work up to something heavy ish
264
5:30 with Jeremy
Back Squat
365x5x3
WOD:
12:30 ish.
Ryan and I went head to head each round. Great Intensity. We forged Elite Fitness.
Forgot to mention that I did a little mid afternoon partner WOD with KH Pilates herself!
I believe our time was around 19:37?
Anyway, I got no repped a bunch because my body wouldn't stop push jerking. Then eventually I got it together. A deceivingly difficult workout. Biggest complaint was holding the front rack because my shoulders were shmoked from some other stuff I did before. KH crushed it, proud of her ability to embrace the pain cave. Glad i was there so she didn't have to do this one solo!