From our Instagram account: “CFSBK representing at the Women’s March on Washington in DC. Our gym is a place where everyone is accepted for who they are, then challenged to get better.”
TOMORROW at 7pm: Join Us for the CFSBK Community Potluck
We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. This event is open to everyone and all are encouraged to come.
Your dish doesn’t have to be paleo, but please use whole foods where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert.
- The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
- If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
- We’ll provide notecards so you can label your dish and list its ingredients.
- When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
- There will be a raffle for one free personal training session with Captain Osorio himself!
- THERE WILL ALSO BE A BOUNCE HOUSE!
- If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
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We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you’re available.
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Let us know what you’re bringing by posting in the comments section of the event page.
We can’t wait to see you there!
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Yesterday’s Whiteboard: Power Clean and Jerk | Chipper WOD
Sober Second Chance CrossFit Journal
Society Becomes Less Trusting When More People Don’t Have Health Insurance NY Mag
Anthropologists Now Believe That Early Man Evolved Opposable Thumbs to Give Each Other Thumbs Up
Saturday's Programming
Back Squat / Front Squat
BSQ
2 x 10
FSQ
2 x 10
Move directly from the Back Squat to the Front Squat. Heavier than last week. These should move fast throughout the entire cycle, increase weight only as appropriate.
Post loads to comments.
Exposure 6 of 8
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5 Rounds
AMRAP 1 Minute:
Double-Unders
Rest 1 Minute
Wall Balls 20/10, 14/9
Rest 1 Minute
Goal is to score consistently across the 5 rounds.
Post reps and Rx to comments.
6am Saturday things w/ Brett
BSQ – 170# x 10 x 2
FSQ – 145# x 10 x 2
Depth issues today due to some lower back issues. Will probably repeat these weights next week or take a smaller jump.
Metcon
Dubs – 52 / 50 / 30 / 50 / 42
WBs – 20 / 20 / 16 / 16 / 24
Depth issues on some wallballs, too. Had basically zero will to go all out on these this morning.
Repeating last year's programming cycle from ex-coach. Thought it might be useful to compare results as I gear up for the open!
Thursday nights are my favorite, did some fun little ring swingy things w/ @thisfellow. He looked graceful. I did not.
A) BSQ: build to an explosive triple from 14" box, once bar speed slows down, cut it
worked up to 165#, cut it here (last year I did 175# but noted it was slow and should've stopped at the previous set- SAME SQUAT STRENGTH. womp, womp. figures)
B) 5 sets: HH clean + midhang clean + below the knee clean: build UP to 75% (so 145#)
worked up to complex at 105, 115, 125, 135, 145 (last year 135)
Good to see oly numbers have gone up, just need to get the back squat in order. Hang below the knee is pretty taught organize, but i think I've gotten much better at this position over the past year
C) For time:
10 chest to bar
5 Push jerk @ 125#
8 C2B
4 Push jerk
6 C2b
3 push jerk
4 C2b
2 push jerk
2 c2b
1 push jerk
Completed in 2:24 (previous 3:05)
!!! Yes! Really happy that i was able to slice this much time off of a short piece like this. C2b all unbroken and felt smooth, i feel like i still have c2b in shorter workouts like these, stamina is still decreased for sure. Push jerks were unbroken as well. I need to be careful about keeping my ribcage down in the overhead position, some days are better than others, shoulders were feeling tight so this was most likely the reason.
D) 27-21-15-9
Cal row
Burpee over rower
Completed in 10:06 (previous 10:50) woof. Nowhere to hide. But, conditioning is on the up!
ONE MONTH UNTIL THE OPEN.
Some recovery doubles today:
LBBS: 221 x 2 x 4 (worked in kilos, hence the weird weight)
WOD:
DUs – 81 / 78 / 80 / 69 / 73
WBs – 30s across – struggle to stay unbroken got rough at the end
If only a 5 minute Karen was real without the rest
Deadlift: 135 x 5, 225 x 3, 275 x 3, 305 x 3, 325 x 3
6am with Brett
HBBS 190 x 10 x 2
FSQ 165 x 10 x 2
Repeated weights from last week since I tweaked my hip during last week's sets. Everything moved easily.
WOD
DU – 24, 50, 33, 50, 42
WB – 22s across
I couldn't get my DU going for the life of me in that first round. Hard to keep motivation going for a full minute especially in round 5.
Took it easy and had excess time on the wall balls for first 3 rounds but was a struggle to get 22 in the last two.
7 AM squatting w/McD and the music of the early 2010s. Both "Gangnam Style" and "Call Me Maybe" happened. MeLo, is this your fault? Although I must admit I quite enjoyed it when Fox started going, "Bailando, bailando, bailando!" and shaking it along with the tunes. Someone should have gotten this on video.
BSQ 150x10x2
FSQ 125x10x2
I still hate the number 10 but there's no denying that all this volume is good for making me hit depth consistently. So thanks for that, Fox!
DUs between 30 and 38 per round (not for lack of trying)
WBs 25, 25, 25, 25, 27. Call me Ms. Consistency.
6am with Brett
HBBS 225 x 10 x 2
FSQ 185 x 7
Squats felt good and moved well. Getting more comfortable with volume. Felt a twinge in my right hip/groin on #7 and it got worse on #8, so I bailed it. This is a long standing issue for me and I'm not sure how well my hip likes step ups and high volume front squats. Its hard for me to get "knees out" in both of those movements.
Did one round of the WOD before deciding rest was more important.
6am with McDowell doing Thu's work
Clean EMOM: worked up to 185#, moved well but got heavy and very short of rest at the end.
Metcon: 7:12 Rx. This was a blast because I like 4/5 of the movements and did not suck terribly on the row (maybe I'm improving?). Kept at about 1200 cal/hr on the row, then did 10/10/5/5/5/5 on the HSPUs, 10/5/5/5/5 on the C2B, burpees as fast as I could.
8 a.m. doing Saturday's work w/Brett.
BSQ: 165#x10x2; FSQ: 140#x10x2. Plenty to work on here, but glad to get back in for a squat day, even if it meant shuffling my schedule around a bit.
Metcon: 9, 7, 9, 8, 12 d/u's, peppering them in among singles to try and build rhythm. Really only got moving in the last minute. 22/22/21/23/24 wall balls Rx'ed.
10 AM doing Saturday with Brett
back squats 115#x2x10 up from 105# last week
Front squats 110# x 2 x10 up from 105# last week also.
Single Unders: 116/128/129/130/115 lower numbers due to an overall lack of coordination.
Wallballs RX: 27,26,26,28,25
Fourth round FTW.
6am doing Saturday's work with Brett
HBBS/FS 215/185 – starting to get a little heavy, but feeling better than it did at the start of the cycle
Metcon – was between 78 and 93 on the DU. Started at 29 WB and got down to 27 by the last round
12pm Thursdays work with Brett
85lb, 90lbs, 95lbs for the cleans. First round went fine, then failed 90 on the hang, stayed there for awhile, then went up to 95, succeeded, then failed. Interesting because I was most nervous for the jerk portion, which now seems easy. Brett and Whit enjoyed my last attempt which included a comically high pull with no getting under the bar portion. So swole I'm trying to just muscle clean everything. I'm still in a sleep debt and entering the "conscious ignorance" phase of my learning which I'm hoping explains this sad display. Mind was also pretty flacid going into the reps I failed which made the "warm body, cold mind" slogan make sense. Hope to improve.
Wod: ~11:15
Burpees, jumping pullups, had 65lbs on the bar for the first twenty that I stripped to 55lbs for the last twenty because I was spending more time staring at the bar than actually lifting it. Also had some "alternative reps" that I held myself accountable for and re-did them. Love the row. Took me like 3:34. This workout made my mouth itchy afterwards which is a good sign.
Did some Pilates as a cash out because my bod felt neurologically jangled.
@Karina… #alternativereps !!! love it
Felt all over the place today. Ate my usual breakfast but was super hungry right before I was supposed to start training, so I slammed an RX bar. Then started rowing and going upside down and stuff… and started to feel really nauseous. Anyway, didn't really feel right until after the conditioning was over. Oh well.
A. 3x: 1min row for cals, moderate pace, with 2 min rest (15, 17, 18)
B. 3x:
:20 nose and toes HS hold
:20 chin up grip dead hang
5ea alternating lateral lunge
8ea single leg RDL (12kg)
C. DB press : 4×10 @ 35#
(up to 4×6-8 @ 40# next time)
D. Jumped into 12PM group class conditioning since I couldn't self-motivate!
For time:
50 cal row (3:20)
40 HSPU (scaled to 20 strict with 1 abmat!)
30 ctb pull-up (5-4-3-3-3- then all quick doubles through the end)
20 burpees (~:45)
time: 11:31
*was fun to do this with power couple John and Sarah! John got off the erg a full minute before me, which was slightly disheartening, but I managed to stay within 900-1050 throughout.
*have taken HSPU out of my training since I tweak my neck on them like 85% of the time. was going to do a heavy push press, but then figured I should try strict hasp with a FULL COMMITMENT not to actually put weight down on my neck and to stop if I was in danger of doing that. happy with the choice. I'm breaking in my lower back quite a bit, so need some more work there, but happy to get 20 reps! I think I started with two sets of 3 and then all doubles and a few singles to close out.
*first 5 CTB butterfly felt like actual flying. and then not so much, but happy to keep a solid pace up on these!
*burned it all on the burpees
E. 4x:
:20 supine GHD hold
:20 prone GHD hold
lower body stretch/recovery movement to finish
CFSBK–Midwest
WU: 10:00 row: 2101m/117cal.
50 Wallballs (18#/8')
40 Kettlebells (Russian)
90 Single-unders (couldn't hit even one pair of DUs in warm-up)
20 Box jumps (20")
10 Pushups
8:14
Aerobic Recovery
6 rounds of:
20 Calorie Row
14 Calorie Bike
100’ Sled Walk 45# (straps over shoulders, walk forward)
1-2 Minutes Hand Walking Practice
-just something to keep moving today. Haven't practiced handstand walking in quite some time so happy to be able to do about 5ft of walking today. That's probably a PR.
Peter! Love seeing your posts on the blog. Miss you!