Rack Thruster
1-1-1-1-1
Work up to a 1RM Thruster taken out of a rack. Take the bar out strong and maintain a strong rack position through the drive. Any re-bend of the knee is missed rep.
Post loads to comments.
_____________________
“Karen”
For Time:
150 Wall Ball 20/10, 14/9
Settle in and embrace it. Do your best to keep your feet in the same place to help with accuracy. Cycling your arms back to the rack position immediately after the toss can save your shoulders quite a bit. If you think you’re gunning for the CFSBK Leaderboard, be sure to let a coach know so that they can verify your score.
Post time and Rx to comments.
What are these nifty new signs all about? We’re glad you asked!
CFSBK and NYC Smoke-Free
You may have noticed some new No Smoking signs outside 597 and 608 Degraw. NYC Smoke-Free, a program of Public Health Solutions, works to protect the health of New Yorkers though tobacco control policy, advocacy and education. They partner with community members, organizations, legislators and health advocates to support local efforts to end the devastating tobacco epidemic throughout NYC. NYC Smoke-Free believes that every NYC resident has the right to breathe clean, smoke-free air where they live, work and play.
We are thrilled that CrossFit South Brooklyn has signed a tobacco-free policy for its entrances on Degraw Street. By doing so, CFSB is protecting athletes, coaches and employees from exposure to toxic secondhandsmoke, reducing cigarette butt litter, and showcasing its commitment to public health. Adopting smoke-free protections will help to denormalize tobacco use – still the number one cause of preventable death in NYC and beyond.
Fight Gone Bad Fundraising Update (T-3 Days!)
We’ve passed our $15,000 fundraising goal for Brooklyn Community Foundation and are up to $16,120, but don’t stop now! Every dollar we raise will benefit great local programs. Learn more about the Brooklyn Community Foundation and all the great work they’ve done. They support a variety of artistic, agricultural, environmental, social, and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with.
As if that weren’t incentive enough, our top team and individual fundraisers will win prizes from our generous sponsors: Fleisher’s, Afro Brutality, Ho’Bra, Lululemon, Dinosaur BBQ, Left Bank restaurant, Brooklyn Fencing, Olympia Wine Bar, and Olivier restaurant.
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 8:30pm Tuesday night):
Top Five Teams:
- He Man and the Masters of the Universe: $2,915
- The Gowanus Superfunders: $2,285
- Bring It On Fleek!: $2,080
- Posterior Chain Gang: $1,240
- Victorious Secret: $1,115
Top Five Individuals:
- Charles S.: $2,755
- Jay R.: $1,150
- Scott M.: $1,080
- Mike I.: $850
- Richard G.: $775
Send a last-minute email to your friends and family! Maybe something like this?
Dear ______ [insert name],
I know you probably think I’m bananas for doing CrossFit, but I love it so much—largely because my gym, CrossFit South Brooklyn, is so freaking awesome and doesn’t just care about getting “swole” (defined by the Urban Dictionary as the state of being very muscular and/or buff and in good shape), but we also care about helping our neighbors in Brooklyn.
That’s why I need your help! Through this fun competition we’re doing on Saturday, we’re raising money for a local organization called Brooklyn Community Foundation. BCF supports tons of great and important programs in Brooklyn.
Donate here, and I promise to send you a photo of me drenched in sweat after I crush this workout on Saturday. Also, I’ll love you forever!
XXOO _______ [your name]
_____________________
Yesterday’s Whiteboard: Rest Day
Is Innate Talent a Myth? Scientific American
Feeling Like You’re on a Team at Work Is So Deeply Good for You NY Mag
Back at 6am this week (finally!)
Monday:
Diane – 4:58 (11" PR) – HSPU were pretty decent. DL all unbroken. Couldn't quite catch Michael on the last set of HSPU
Today:
Rack Thruster – 135, 165, 185, 205, 215
All felt pretty solid. Got a little forward on the front squat at 215.
Karen – 6:37 Rx'd. Had to take a couple of no-reps for wall ball height, but was actually a lot more consistent there than I usually am. The only other time I have recorded for Karen was from May 2009 (11:19)
830 last night
Thruster : #115, 125, 135, 145, 155, 165
I didn't push too hard on this as I didn't want it hurting me during Karen.
Karen : 9:06 Rx'd
Big PR for me. As I mentioned yesterday Karen was one of the first benchmarks I ever attempted in crossfit and being a typical neophyte I thought it would be easy. It remains to this the day the worst 15-20 minutes I have experienced at crossfit and it's really not close. My notes said 18:48 for the last time I tried this in 2011. I recall being so burnt out that i was doing singles around rep 90. Much different this time around. I had a plan of 4 sets of 15 and then sets of 10 from there as long as I could. That plan held together up till rep 120 when I switched to sets of 5 to finish. Very very pleased with this.
Thrusters: Failed at 135 and made it on a second attempt at 130. I misjudged this after hitting 150 on a push press two weeks ago. They ain't the same for me.
Karen: 7:55 but with a 16-pound ball (went lower after I was psychologically and physically damaged by that 300 wall ball partner workout at 20 pounds a few weeks back.)
Did it in descending sets: 24-22-20-18-16-14-12-10-8-6. Why did these not get easier?
7 AM with WhitDowell
Called it a day at 115 on the thruster. My right thumb was starting to tingle and go numb 🙁
That being the case, I also begged off Karen — coming in I had thought I would do DB thrusters, but I didn't want to risk even that, given how the rack thrusters went. McD kindly figured out a special-snowflake workout for me on the fly:
250m row
100 air squats
250m row
5:29. This was definitely not as hard as Karen would have been.
Because wall balls never get easier. Silly Gerry!
6am with WhitDowell
Thruster
95×3, 115×2, 135, 155, 175, 185F
Ties my old pr. Over arched on 185 and lost it behind me. Wasn't really committed to going heavy today.
Karen in 8:20 Rx
Was really hoping for 7:30 but first time doing it so a good baseline.
30-20-15-10×5-5s
Was really hoping to keep up 10s but I couldn't keep them up past 115 and even short breaks add up when you go to 5s.
Going down the subways stairs was comical. Honestly thought this might be how I go out.
Yesterday 5:30 w/Whit doing today's work.
Thrusters: 155, 165, 180, 190F(x2). 185 is my PR but I took Ro's advice and tried to go beyond something I've already hit. A little too ambitious but I think I can get there next time.
Karen: 10:04 Rx'ed. 6 sets of 15, 4 sets of 10, 2 sets of 15 (though I had to stop briefly before the last 3), 20-30 seconds rest in between. Really wanted sub-10 here so was mad at myself but only got called out once for being too shallow in the catch (and no-repped myself appropriately), so that was a big improvement from when we did it in August.
Makeup post from Monday 6:30 w/Whit & Brett ("Brettney," to quote DO): Diane w/box-piked HSPUs in 9:13. Some back issues but was surprised to be able to cycle the deadlifts 8-7-6, 6-5-4, 5-4. Come a long way from that 50-deadlift open workout.
Thrusters: 53-63-73-83-88.
"Karen" in 10:18.
12 lb ball, 9 ft target.
First set of 20, then consistent 10's throughout the finish. I should have gone Rx'd – that being said, it was still very very difficult and I'll have jelly legs for days.
Jill (a station away from me) doing Rx was inspirational!!
When did we last do Karen? (I miss those little date hyperlinks to remind those of us still scrawling in paper notebooks!) Thanks!
Asha I think it was aug 14. type Karen Crossfit south Brooklyn into Google and it comes up !
12pm
Thruster
125-140 (PR)-150F- 150F
Should have probably tried 145 but got greedy 🙂
'Karen'
6:47 Rx
First time doing this. No idea how I broke it up. I tried some bigger sets in the beginning(25,15+) but was down to 5's towards the end. Wanted to run out the door after 30 reps. Very hard to start again when you take a break. This was a big mental one for me.
Thanks, Jenny. Does anyone know if we did it (or 13.3) another time in the past 1-2 years? I was not in town on 8/14 but feel like I did it somewhat recently.
(Note to self: keep up with putting workouts in spreadsheet.)
10 AM with Breremy.
Thrusters 95/105/115/125/130
first time on this so a PR each rep!!
Karen RX in 10:01
15 then 10's then 5's.
rare for me to be able to RX a benchmark workout, so i'll take it.
Quads. dear god.
Felt super exhausted, lethargic… maybe that sore throats is catching up to me :/
Thruster: 83-93-98-103(f) super close. I'd like to work on my strict press…. maybe next cycle?!!
Karen: 8:41 in August doing 15-10 the entire time.
… today 9:00 on the dot trying 3 rounds of 20-15-10-5. Didn't work out well. What's funny is nothing was sore or tired except for the burning in my throat, which is what really made me slow down. In fact, I still have that Fran throat burn chest hurt going on two hours later. Round 1was done in 2:23, round 2 by 5:30… I just slowed down and gave up.
Sick or not, I'm still out for the cfsbk pub team's final night with Manu before he is out of the country for months! Peace.