Performance
3×10
Add weight to last week. Use a full range of motion and control.
Fitness
3×5 Linear Progression
Add 5-10 lbs to last week.
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e3/8
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5 Rounds for Time:
5 Power Cleans 155/105
10 total Front Rack Reverse Lunges 155/105lbs
7 Kipping Pull-Ups
270m Run
Post time and Rx to comments.
Coach DO performs the CrossFit benchmark workout, “Isabel” (30 Snatches for time at 135/95lbs). There are actually 32 snatches in this video because counting is hard.
Gym Travel Recommendations
Heading out of town and are looking for any recommendations for CrossFit Gyms? Check out our Travel Gym Recommendations where fellow CFSBKers write about their experiences at different gyms. This is a great way to hear about other gyms by people who are used to the way we do things here at CFSBK. If you’ve traveled and dropped in at a different affiliate, please take a moment to share your experiences!
Here are two examples:
I guess this is kind of my area of expertise, so I’ll start!
CrossFit MNL, Makati Box, Manila, Philippines
Great people and community here, and trainers who pay attention and want to make you better. I got my start in CrossFit at another branch before this one closer to my office opened up, and I’ve gone to spectate at a competition at the Alabang box, I’d recommend any of them unconditionally. Also awesome they they have daily open gym times and I’ve had some epic sessions with trainers and their Games team during them.
Reebok CrossFit Asphodel, Hong Kong
Taylor Rank is the man, and his Sunday Olympic classes are the real deal. There are a lot of Boxes on the main island now but it’s worth it to go a little out of your way for this one. Highly recommended.
Chikara CrossFit, Tokyo, Japan
One of the many times a box owner has greeted us with “Oh you’re from SBK? David Osorio is the man!” Awesome centrally located space and great coaching. One of their head coaches Shingo Moromasa is a gymnastics and olympic lifting badass and came in 4th in the Asia Regional this year!
-Todd C
CrossFit Stonington Mystic, CT
Great space and really nice people. I mean alarmingly nice people – the type that come up to you individually after each work out and say, “Hey, great workout”. Also, everyone is incredibly clean. Meaning, it is common practice in their gym to wipe down the barbell after you use it… (of course no one tells you this, they just look at you in a slightly horrified but still very nice way if you don’t)
They follow a different format than CFSBK – they have long warm-ups and dynamics and then a WOD that usually has two parts to it, instead of a daily strength movement and WOD. But, they are really flexible and accommodating and will let you modify the workouts or come in early/stay late to get a lift in.
Definitely worth a visit if you are in the area!
-Ari
The Inaugural Iron Maidens Lift ‘n’ Learn Session: Tomorrow at 2:30pm!
We want to keep the Iron Maidens energy and community connected between Competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things.
We’re happy to invite you all to the first Iron Maidens Lift n’ Learn session on Sunday, May 1st at 2:30pm.
What: 90 minutes of lifting, followed by a 30-45 minute talk/workshop/dialogue
When: May 1st, 2016 at 2:30pm
Where: CrossFit South Brooklyn, 597 Degraw Street (608 space)
Who: IM participants, and anyone’s who’s curious about IM and lifting heavy.
How Much: Free!
Our first session will likely feature: You! Bring your ideas for people and topics you want to us to cover in the future to help shape the program.
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6th Place at the CF Games Chyna Cho does “Tommy V” with commentary CrossFit
Why the War on Drugs is a Huge Failure Kurzgesagt
How Brooklyn sparked an Emergency Rescue Revolution WNYC
132 lbs
>:^(
One of my goals for this year is to be able to Rx that workout and have all of my reps look half as good as that. I'm not there yet with 95# (93# ?) – it's too close to my max and my snatch needs a LOT of work,L to look anything like that, but soon!!! Thanks for posting David; what strikes me most about this is the consistency throughout- each rep looks the same. Definitely something to strive for.
Maybe I'll try it at 73# at OG today. Who's with me?
9am with McD and Melo
Front Squat: Warmed up to 225#, then did that for my 3 x 10. The last set was tough but did the fast 5, then slow 5 thing I usually do for sets of 10.
Metcon: 16:00 Rx. This was one of the harder overall workouts I've done in a while. It's clearly a reverse-lunge workout. Did the 4 touch and go, then 1 rep into the lunges style for the barbell. Pullups were fast and forgetful, the run felt like I was dragging a sled behind me. That had another sled tied to it.
If you see me today I'll be the one hobbling around Smith street.
10am with Melo and Mcd
Front squats 113x10x3. Third set felt the best
Wod with 83#. 17:50. Yikes.
The only thing more impressive than David's snatches is Fox's dance interlude.
1 pm with David
FSQ 150 x 5 x 3
WOD @ 95#, 20:05
Okay, so I majorly scaled the weight (because reverse lunges are hard), BUT, for the first time ever, I didn't scale the pull-ups! First set was 5-2, then 3-2-1-1, then 2 sets of 7 singles, and then 2-2-2-1. David gave me some very helpful kipping tips during the final set. I'm changing direction too soon and not getting the full benefit of the swing. Something to work on before Murph.
Split Jerks off Blocks
155x2x5
DB Bench Press
50sx10x4
10 Rounds for Time of:
10 cals assault bike
1 Legless Rope Climb 15' (no jump)
5 Burpee Box Overs 30"
5 rounds each, alternating rounds
15:20mething
12 p.m. w/Osario & the Outlaws at 608.
FSQ: 155x10x3. Slow and grind-y but not terrible-terrible.
Metcon: 20:37 @ 95# w/ banded pull ups [rd 1 @ 115, dropped down]. Just like fracking plunges have resulted in earthquakes in Oklahoma, f.racking lunges resulted in massive tectonic instability in my legs. Usually I can get around my injury limitations in my left leg… not today! Humbling, to say the least. Was very tempted to say "frack this" halfway through, but persevered and then was so tired that David had to remind me to put my band and box away. Fracking hell…
David O is a super dreamy snatcher!
Noon class
FSQ
225x5x3
Felt good but not perfect. David noted a tendency that I have to shift to the ball of my feet at the bottom but when I try to stay on my heels I pitch forward uncomfortably…
WOD
I was not looking forward to doing this one (WHO PROGRAMS THIS SHIT!?).
20:59 RX'D
PC all singles. Lunges unbroken. I was pretty light headed after each round of lunges. Pull Ups unbroken. Runs super slow with "a few" walked steps in there. I'm going to mark off a 135m turnaround from 608 so that 597 doesn't have that 10m advantage any more!
Capped it all off with a nice right side butt massage from Melissa though so all is well in the world.
OG last night:
C&J focusing in on my footwork (trying to break my uneven feet habits during cleans): 83×3, 103×2, 123, 133, 143, 148×2. The last two were major press outs on the jerk, but this is my PR for C&J so only half disappointed. Cleaned 153, then attempted 158 and failed twice. Total mental game there (stuck at 153 for my PR).
Today's WOD: 19 min Rx. A lunge workout entirely, though what slowed me down more than anything was pull-ups, but able to do a consistent 3-2-2.
Today:
FSQ: 140x10x3
Partner Murph – with a sandbag. It's exactly what it sounds. It's pretty rough, especially when your partner is the amazing Zachariah and he gives you no rest. Pushups went way faster than I would have liked – pullups were okay. Something to keep in mind for the next few weeks.
OG
Back Squat (Wendler '3' Week)
45 x 10 95 x 5, 135 x 5, 185 x 3, 215 x 3, 240 x 8 ( rep out, PR for reps)
I find it hard to judge when to stop- I think I could have done at least two more reps here but I knew I still had my front squats so I left it at that. The last rep was hard but fast.
Front Squat
110 x 10 x 5
Press (Wendler '3' Week)- I skipped these on Thursday because I was tired)
45 x 5, 55 x 3, 60 x 3, 70 x 3, 77 x 7 ( rep out, PR for reps)
This was pretty cool as I got the same last week for my '5' week and it wasn't as hard.
Bench Press
85 x 10 x 5
Couldn't find anyone to do today's WOD with me and there was no way I was doing it alone so…
'Isabel' Rx in 11:20- yes I know it's really slow but I am pretty excited I was able to do this at all, considering 103# is my max. I missed three reps in the first ten but actually I got better as I went along. I think the key for me when it comes to snatches is repetition.
Rested 5 mins and Dee somehow convinced me it would be a good idea to do 'Grace' so I did and that took 5 mins. Pretty sure I could do a lot better than that on this one too as I didn't even attempt to cycle them. This was fun though and I'll definitely try it again soon!
Feeling strong today!
8am McD and Melo
fSquats partnered with Nate Buckfire!!
185# 10×3 last round was a struggle. 10 is better than 12 but not by much. Going to be a baby jump next week I think.
WOD @135# 16:12
Cleans and pullups were the resting point on this workout. Runs were done at a brisk shuffle. The lunges were definitely spicy. Glad I backed off 155, would have been a disaster. Good afternoon to rest.