CrossFit South Brooklyn

Established 2007

Crush Week: “Isabel” and “Grace”

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“Isabel”

For Time:
30 Snatches 135/95

Start at 0:00. 7 minute cap.

Post time and Rx to comments.
Compare with 6.7.15

_____________________

“Grace”

For Time:
30 Clean and Jerks 135/95

Start at 20:00. 7 minute cap.

Post time and Rx to comments.
Compare with 10.13.16


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Gymprovements: The Yoke’s on You

 

As you may have noticed, CFSBK recently purchased a Y-2 Rogue Yoke which lives in 608 on platform five. We thought many of you might be interested in using it, so we wanted to provide some info for you to consider and review before you try to use it. The unloaded Yoke is 195lbs. If you add weight, load the weight carriers above all 4 skids, or load two diagonally if you’re only going to add two bumpers. Because the yoke takes up so much space, be sure to ask a coach if you can use it when a class is happening, and use common sense when considering if there is enough room to use it during OG. When you’re finished, please always put it back where you found it. 

Points of Performance:

  • Set yourself up so that when you stand up the yoke is 6-8″ off the floor.
  • Hold it like a Back Squat, keeping your upper back tight and eyes forward, don’t look down.
  • Start with slow and deliberate steps and gradually pick up speed.
  • When you’re done, drop and walk out of it, don’t stop and squat it down. Keep walking away from the yoke when you’re done. Otherwise it can bump the back of your head.
  • There should be minimal lateral and horizontal displacement of the yoke while walking.

Here is Rob talking about cadence on the yoke

Points of Performance:

  • Move as quickly as you can without running.
  • Keep your steps short and fast.
  • Keep your knees slightly flexed.
Points of Performance
  • Do not breathe.
  • If your stability at the shoulder or mid-line is compromised, bail on the walk.
  • Get set up in a quarter Overhead Squat, then stand it up.
Points of Performance:

  • These suck!
  • Get three points of contact with the inside of your elbows and chest on the bar. You should push your belly out and try to load it onto the top of your diaphragm.

Comments

  1. 6am with McDowell and Jess

    Isabel: 4:30 Rx, :30 PR
    This was rough but not as bad as last time; I felt more comfortable moving quickly and stayed with singles the whole time.

    Grace: 3:52 Rx
    I moved consistently through this but my legs started to feel it badly as I moved through it. Singles throughout.

    Fun partnering with the big R.C. Nice work on your Isabel work dude.

  2. It's great to have all the new equipment (22.5# dumbbells!), beautifully labeled and organized bells, and freshly scrubbed bars. Thank you to all involved.

    Also, is anyone at the gym a notary? Or does anyone know of one nearby?

  3. Lauren, at Flatbush and 7th, there are a few: Kings Pharmacy and the little Park Place Pharmacy each have one; just call to make sure the person is there before going. There is also an accountant's office in that area that has notary noted on their awning.

  4. 6am with McJessIca

    Isabel – 6:53 Rx
    I looked back in my notes, this was my first time ever doing Isabel. So technically a PR. 7 minute time cap almost had me.

    Grace – 3:08 Rx
    4 seconds quicker than last time. Did 4 or 5 touch in go then switched to singles.

  5. 8 AM with Mr. Fox.
    First time with both of these.
    Isabel in 2:47 @53# Hadn't snatched all cycle and had no idea- definitely too light.
    Grace in 4:35 @95#.
    Great to have these in the book.

  6. Isabel: 4:07 Rx.
    Definitely a big improvement from whenever I tried this last. Singles throughout, just tried to stay steady.

    Grace: 2:29 Rx.
    Didn't think I could go any faster, but with Linda and McD encouraging you throughout I guess I had no choice (sorry again for saying I hate you both immediately after). 6-some triples-some doubles-singles from 2ish onward. 5 second PR.

  7. Kayleigh you're awesome. Also I think everyone needs a "sorry for what I said during ____" (burpees, Fran, Grace, whatever) shirt.

    I did both of these at 62# in 2:06 and 2:30 respectively. Thanks to McD for talking me into doing Grace. I came in thinking I was going to ask for a sub because I haven't cleaned and jerked the entire cycle (catching the clean used to be painful). In fact I haven't cleaned in about a year and a half!

    But since I have been successfully front squatting this cycle, he told me to just go for it at a light weight and use this as an opportunity to get 30 good reps in. Despite the light weight it was surprisingly challenging, but now I feel like I have something to look forward to next cycle — I can start learning how to C&J again!

  8. Question for the many web developers:

    Have any of you successfully added the Google Translate widget to a Wix site? Their on-line support suggests it can be done through the HTML app, but their phone support told one of my school partners it is not possible. (We know the alternative is to add our own translated pages.)

    If you have any wisdom here, please e-mail me at asha <dot> banker @ gmail.com

    Thanks!

  11. did brett's programming with him today…

    15 min heat up … bike, row, line drills, etc.
    adductors have been SUPER SORE the past 2 days since my squats. felt good to get warm.

    emom x10
    3 TNG hang clean @ 103#

    emom x10
    3 TNG push press @ 87# (first 5), 92# (second 5)

    AMRAP 12
    12 wb 14#,9'
    12 russian KB swing (24kg)
    5 HSPU

    L side of back got super tight and angry in round 4
    tweaked my neck on round 5 of HSPU, down for the count.
    cried for a while and then mashed out with a barbell. very frustrated and discouraged.

    there were two more 12 min amraps but i did not do them

  12. That post above is from ME, not Fox.

    I do this every time I post on the gym computer because it always remembers who posted last.

    Obviously Fox would not cry after tweaking out his neck.

    Sorry for the confusion.

  13. @Whit – super disappointing, I really thought that message was from Fox. I was picturing the tears followed by some quality consoling from Brett.
    Hope your neck feels better though

  14. To the many web developers:

    Has anyone successfully added the Google Translate widget to a Wix site? Their online support forum says it can be done through their HTML app, but phone support told one of my partner schools that it actually is not possible.

    If you have wisdom on this, please e-mail me at asha <dot> banker @ gmail.com

    Thanks!

    PS: Whit, frustrating, but you're still superhuman.

  18. I'm at my school's Report Card Night and I just laughed out loud in a quiet room full of colleagues after reading "Fox"'s comment and Whit's response. I mean, we've probably all cried about crossfit at one point or another.

    Feel better, Whit.

    I'm praying I make it to 6:30 class so I can take AR at 7:30, but it's not likely :/

    ALSO… BOTH!? GRACE & ISABELLE!? I am already sore like I've never been sore before.

  21. 6:30 class

    Was a bit anxious about my first Isabel, especially after the earlier reports of my crying on the mat. Luckily tonight went pretty well.

    Isabel in 3:46
    Grace in 3:34

    My best Grace is 2:30 but the earlier work caught up to me. I slowed down after the first 10 when I realized I was off PR pace. Did both workouts as bailed singles. Pretty stoked with the Isabel time. Sub 4 was my stretch goal. I remember when I was browsing CF dot com back in 2006 and saw it programmed, my immediate thought was "Who in the hell can snatch 135, and then do it 29 more times!?". This guy.

    Excelsior.

  23. Isabel: 5:12, 63#. Wanted sub 5– but also was careful to set every rep well considering how tight I am. Last time I did it: 35#!!!! Wow!

    Grace: 3:04, 63#. I could have pushed harder. Just held onto the bar and cycled instead of being lazy. But I made excuses. Working out at 7:30 after being up since 5:30 is harrrd.

    I almost stopped at the 5th Ave deli and bought a box of life cereal to have for dinner instead of coming to class. But the thought of not socializing with other folks and missing these two bench marks ultimately got me to the gym. That's why crossfit works!!!

  24. Took an additional rest day yesterday and skipped bulletproof today. Crush week is crushing me and so is bulletproof. Excited for another rest day tomorrow.

    Did double Grace bc my right thumb was tingling when I was warming up the snatch.

    1st round: 4:38 Rx'd
    Almost one minute slower than my PR in October, but did all singles because of my thumb. Form was a mess even though JB and Ro were giving me feedback the entire WOD. I was rounding my back, not dropping under the bar and had a lot of press outs.

    2nd round: 4:56 I think, @83#
    Went with #TheRealChrisFox's advice and dropped 10#. Took my time so I had a good set up, braced, dropped under the bar and had mostly good push jerks. Ro was on the top of me reminding me about my form again. Thanks everyone for cheering me on as I was the last one to finish.

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