CrossFit South Brooklyn

Established 2007

Rest Day

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“Yes, we do carry these very heavy objects wherever we go.” | Photo by Thomas H.

This Week at CFSBK in Review

1. It’s been an emotional week at the gym as we say our goodbyes to Coach Noah. Here’s his farewell letter. We’ll miss you, dude!

2. Noah and Coach Ro answered some questions about the Anti-Gravity class they created and have been coaching for the past year. Spoiler alert: Ro is taking over Noah’s Sunday AG class as of next weekend!

3. CFSBK is hosting its first-ever (unsanctioned—punk rock forever!) Spikeball tournament tomorrow at 4:00pm. Go to the event page for more details and to sign up. 

4. CFSBK put on a strong showing at the Crow Hill Open 2016: Coach JB qualified for the American Open with a 71kg Clean and Jerk and a 51kg Snatch. Coach Katie went 5 for 6 and took first in her weight class. Coach Lady Fox took 2nd place in the Masters division with a 126kg total (!), and Amanda Mc went 3 for 6 in her first meet and PRed her Clean! Over on the men’s side, Coach Fox went 6 for 6 with an 87kg Snatch and a 115kg Clean and Jerk. Coach McDowell went 5 for 6 with a 108kg Snatch and a top Clean and Jerk of 125kg. Finally, Alex B. hit a 103kg Snatch and a 130kg Clean and Jerk. Congrats, guys! We’re so proud of you!

5. Coach Nick is organizing a marathon row on July 24th. Sign up here! Space is limited. If you’ve never been hollered at (lovingly) by an Olympic rower, now’s your chance!

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Yesterday’s Whiteboard: Snatch | Run, Squats, Toes-to-Bars
NASA Has Discovered a Massive Hole in the Sun Atlas Obscura
Double-Under Drill for Beginners WODprep

Comments

  1. Saturday's Programming

    Back Squat

    Fitness
    3 x 5 Linear Progression

    Performance
    3 x 4

    Heavier than last week's 6s.

    Post loads to comments.
    Exposure 5 of 8.

    __________________

    Every other minute on the minute for 5 rounds each perform:
    1) Max Burpees
    2) Max Double-Unders

    At the call of "3, 2, 1, GO" perform as many Burpees as possible in one minute, followed by one minute of rest. At the 2 minute mark, perform as many double unders as possible in one minute, followed by another minute of rest. Repeat for 5 rounds each.

    Post reps for each round to comments.

  2. Going forward I'll be wearing body armor during the WODs. Remember to zig zag when running from Fourth Avenue to Third Avenue and back.

  3. Jay will be wearing body armor lbecause I've promised to bust a cap in his ass with my brand new Glock–the newest Crossfit fitness accessory.

  4. Hey all, thanks for the incredibly sweet words on the blog yesterday. All of the affirmation is real wind in my sails as I go out into the semi-known. You all have a big sweaty place in my heart and I will see you all again soon. And again, and again.

    Come to Pig Beach tomorrow at 3ish!

  5. 7am with McDowell going into the future

    BS – 180 x 4 x 3
    Aside from the very first rep, this moved well. Love the belt.

    Sweatcon™ – 309 reps
    Burps – 20 / 19 / 16 / 16 / 17
    Dubs – 51 / 48 / 50 / 38 / 34

    Arms fell apart at the end there on the dubs. Strung 40+ together in the first round which is definitely a best for me.

  6. I'm working the late shift tonight so I came in at 9 instead of 7 for OG. I'm questioning my wisdom in doing that. On the one hand, it was good to get more sleep, on the other hand the gym was BOILING. On the OTHER other hand, Nick was giving a private lesson so I had the pleasure of the "The The" station. So I guess that adds up to a win!

    HBBSQ 180x5x3. This is heavy enough that I feel like I might have missed depth on one or two reps? As soon as I felt off, I paid more attention to the next rep, but I need to be better about sinking all of them.
    Bench 105x5x3. Not a problem. (It's SO NICE to have left the football bar behind!)
    Chins 7,6,5.
    Reverse tabata assault bike, 31 cals. I never think reverse tabata can be that hard and I'm always wrong. Finished off with some situps, med ball twists, and some nice leisurely stretching.

    BTW, if anyone is interested in joining us for pub quiz next week but can't do Mondays, we are switching to WEDNESDAY night, 8:30 PM at the Rock Shop (right by the gym! feel free to come by all sweaty after 7:30 group class!). The Gate trivia was really not good (we had a great time because SBKers are awesome, but the trivia was poorly written and we agreed it was not somewhere we want to go back to). Rock Shop uses Geeks Who Drink, which I write for occasionally — I can say with certainty that they're going to do a better job than The Gate. Come join us!

  7. extremely low expectations training session with this heat/humidity and coming off of 2 weeks of vacation…

    warm up: 3x
    5 ea lateral box step up (24", minimize push off)
    30' handstand walk
    6 ea high pull (16kg)

    Snatch complex (halting sn deadlift + snatch):
    25kg x3
    35kg x3
    40kg x5

    -kept it on the light side today to just get myself under the bar again. including my knee trouble before, it's been maybe a month since i've snatched. things felt sharp though, and my legs/knees feel great!
    -L side of neck did get a little grumpy and i took some time to mash lower traps and do some light stretches. def don't want to come back and tweak my neck right away!

    FSQ:
    45×5
    95×5
    115x5x3
    -thinking of sitting straight down, letting knees come forward, full grip with fingers/hands. this felt awesome today, even if the weight is relatively light. looking fwd to pushing this back up.

    1 arm OH carry: 3x each side
    20kg, down and back in 597 three times per side/round.
    rest between sides

  8. Noah, you mean Sunday, right? After AG?

    8am with Noah
    Snatch- worked light at 73# mostly but two reps instead of one. Need to slide the bar tihe jump position. Better though.

    WOD in 13.??
    Wow my T2B are gone. Got a few sets of 3 or 4 in at the start but mostly 2's and singles after that. I was tempted to scale volume but sucked it up. Need to start working on those again now that my toe doesn't hurt anymore.

  9. 10am class, doing Thursday

    Snatch Pull Complex (No full snatches for me)
    Halting Snatch Deadlift + Snatch Pull + 2 Hang Snatch Pulls
    Worked up to 220 for the complex.

    WOD Rx'd in 14:20
    Nothing has changed, I still run slow and have sketchy toes to bars.

  10. OG tonight

    OHS worked up to 103
    Alternating Snatch/ Hang snatch. Worked up to 78 but kept power snatching. Knee felt iffy today.

    Did some half assed presses.

    Annie in 6:33 (last time was 7:13)
    Little rowing, a little assault bike, a little handstand practice.

    Sushi!

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