CrossFit South Brooklyn

Established 2007

Rest Day

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Faces of Murph III

This Week at CFSBK in Review

1. Our beloved Coach McDowell and the rest of the Myers family are leaving Brooklyn for the green pastures of Virginia. McDowell’s last class will be next Friday, June 23rd at 12pm. We’ll have a going-away party for him that same night starting at 6pm at Pig Beach. *sniff*

2. On Sunday, June 25th 10am CrossFit Preschool and 11am CrossFit Kids we’ll return to our schedule. We’re very excited about this! See Monday’s post for all the details.

3. Registration for the next cycles of our Starting Strength Program opened Tuesday! There are still spots left in a few of the cycles, but these are sure to sell out. You want to get stronger, right? Then get after it!

4. In the latest installment of Behind the Desk, we learned more about Aileen H. You can look forward to more profiles of our front deskers over the next couple of weeks! 

5. CFSBKer and choreographer Wally C. has a performance  (5 years in the making!) called The Set Up this weekend and next weekend on Governor’s Island! You can find more info here.

6. We have lots of your possessions, including many umbrellas you’re gonna need next week, in our lost and found. Please claim them before we donate them to CHIPS and/or make one big Frankenbrella.

_____________________
Yesterday’s Whiteboard: Clean and Jerk | AMRAPs
5 Things Candice Wagner Said About Her Body That Every Woman Should Read Morning Chalk Up
When the Fear of Getting Hurt Keeps You from Exercising NY Mag

Comments

  1. Saturday's Programming

    Tempo Back Squat / Tempo Front Squat

    Tempo BSQ (41×1):
    2 x 4

    Heavier than last week.

    Tempo FSQ (41×1):
    1 x 4

    Heavier than last week.

    Post loads to comments.
    Exposure 8 of 8
    _____________________

    3 Rounds for Times:
    30/21 Calorie Row
    10 Power Jerks 135/95
    Rest 2 Minutes

    Score best and worst rounds. The goal is to score consistent on each. The barbell comes off the floor and should be light-medium heavy and unbroken on the fast end.

    Post times and Rx to comments.

  2. Missed a lot this week! Out sick with some awful plague Wed/Thurs so it was soooo good to get back to it this morning…

    1) McDowell!!! Your patient, even-keeled approach to coaching has been so encouraging, and given me so much confidence especially on days like today. So sad to see you go but excited for you & your family's next adventure. Gonna have to be sure to get up for 7am's next week & get in those last classes.

    2) Aileen, you're awesome. I personally appreciate your fastidious attention to keeping the front desk tidy & organized.

    3) 7am doing Thursday w/McDowell

    C&J: 83, 93, 98, 103, 108, 108, 113*, 118*
    Stoked about these PRs! 118 wasn't super pretty but it went up. Cleans felt amazing on fresh legs, but I'm going to have to make up those reverse lunges over the weekend…

    WOD: 4rnds + 2DLs; 5rnds (30singles) + a few more singles; 40 wallballs (w/too many breaks & too much general angst)

  3. Yesterday 7 a.m. w/Jess & McDowell:

    C&J: 135, 145, 155, 165, 175, 185, 197*, 205F. Surprised I got up to that PR — early on I was feeling creaky, but managed to shake it off to the point where 205 felt doable (I was just tired).

    Metcon: 5 rds, 3 rds + 15 (singles & attempts), 50 WB's. Should've had more WB's there but clonked myself in the face on the 40th rep, put the ball down, then did it again on the 41st rep. Hooray good job me.

    Today 7 a.m. doing Saturday's work w/Brett:

    BSQ: 215x4x2; FSQ: 185×4. Too much time between reps but this was the right weight to push myself at. Came up on my toes on one front squat. Gotta really bolt my feet down and stay balanced.

    Metcon: 1:57 fastest rd (2nd)/2:00 slowest round (1st and 3rd), Rx'ed. First time I've ever considered Rx-plussing something. Dialed in the cycling of the jerks (related to the running of the bulls?) from the 2nd round onward.

    Belated shout-out to Aileen!

  5. 8am – Saturday's work with Brett

    Tempo BSQ – 175
    Tempo FSQ – 135

    WOD: 2:06, 2:09, 2:10 at 100#. Got some great encouragement during the power jerks from Brett.Thinking I could have gone a bit more in weight, but a few pounds is usually the difference between challenging and super sloppy for me. I enjoyed this one.

  6. 7am with McDowell doing Thursday's work

    C&J: 78, 78, 83, 85, 90, 90, 95* ,95

    In retrospect I should have tried the jump to 100, but I made the life error of having tequila last night and was plenty happy to survive 95. Even with a slight hangover these are still feeling SO MUCH better than at the beginning of the cycle.

    WOD: 3rnds + 5 DLs and 1 burpee, then 4 rnds doing attempts, then 46 wallballs.

    On the topic of lost and found… has anybody come across a pair of tall red Hunter rain boots? I *think* I left them at the gym like a month ago but have been traveling so much that I didn't notice they were gone until yesterday.

  7. Bittersweet news about the Myers family – I'm sure McDowell is gonna kick ass in his new place and that they'll be super happy over there. Need to start making Virginia travel plans!

    Thursday 6:30pm with Whit and Lauren
    Clean & Jerk 165 175 185 195 207* 215* 220*
    Finally managed to move my C&J PR, and by 15lbs! The jerk wasn't the prettiest thing in the world, as I was a little wobbly under it, but managed to stand it up. I think I have another 10 or 20 pounds on the clean (previous clean PR: 215).

    Metcon 4+1 / 2+40 / 48
    Made a mistake and scaled the 15 DUs to 60 SUs. Wallballs were 20/10/5/8 (aka until my arms fall off).

    Friday – first rest day of the week! Need to get all my fitness in, I'm gonna be away from CFSBK for 3 weeks starting next week 🙁

  8. Friday morning session

    20 min mobility, movement prep, and wrist/elbow/shoulder PT exercises

    A. HBBS, work to heavy triple
    45×5, 95×5, 125×4, 145×3, 155×1, 165×1
    175×3
    185×3
    190×3
    *heaviest high bar triple, for sure.
    *happy to execute this with much better tempo/tension than I historically have in the 80%+ range

    B. 3x:
    10 each single leg RDL, 16kg KB's in each hand (3 sets L, 2 sets R)
    :30 pull up bar hang variations (chin up, pull up/lat activations, hip taps, etc.)

    C. 15 min (with JJ!)
    100' sled push (+55#)
    16 front rack walking lunges (20# DB"s)
    1:00 row, moderate (~2:05-2:12)
    :30 sandbag hold (80#)

    ended up doing 4 rounds in 17 minutes

    D. Tabata Mash Cashout (4 rounds of each)
    DB OH Hold (20#'s ea)
    Plank Shoulder Taps with :02 pause
    Pull-Up bar hang variations

    A few minutes of rotation and other light stretching. Then ended up jogging home with Penny (1.5 miles)

  9. Oh my gosh – just saw the McD and family announcement! Total sad face! All four of you will be sorely missed. McD, thank you for all your encouragement and support over the years. Ellie, thank you for being a total inspiration before, during, and post pregnancy. Cannot tell you how much you helped guide me thru the ups and downs. Kiddos, I will miss your smiling faces!

    I also just love Short Circuit. That is all.
    Happy weekend ya'll.

  10. McDowell, I'll miss you too and while I get that people like the calm, encouraging patience, I'm a big fan of the lil mean streak. That said, I'm also a fan of children and their grandparents living close by one another and I trust there will be Brooklyn visits!

    Yesterday 7 am with McDowell and Jess
    Got up to 88, which I thought was a PR but my journal says 93 so I'm just going to have to PR next week. 4+, 4+ then 35 wall balls + quite a few no reps. It's been awhile since I aimed for 9ft.

    Also I learned that if you make your slashes messy on the white board it can look like you did 100some. Good job some of you.

    Today
    10 pound jumps on the tempo squats: 90 and 75.
    2:12 and 2:30 were the times so I did not maintain. It somehow doesn't matter enough to my body that my brain is telling it that its the last round.

    Finally YAYs and thanks to Aileen and Kate Tk and Karina!

  11. Dropped in at Christian aharris's spot w/ keith @ Freedom Athletic Academy. Everyone was super nice, and there were some strong people exercising there so that was cool. Watched some chick push jerk and OHS 240+… dayum

    5 RFT: complex w/ 2 min rest inbetween sets
    1 clean
    1 hang power clean
    2 FSQ
    10 bar facing burpees
    155/160/155/155/155 , w/ 0:38/1:00/0:44/0:44/0:48 respectively
    This felt terrible. I thought this would go way better. But squats were heavy and I'm feeling a bit run down

    Cardio:
    Run 10 min- .78
    Bike 10 min- 70 cal
    Row 10 min- 122 cal
    Bike 10 min- 61 cal
    150 DU- 3:09
    Whew, barely made it through this one! I feel the body aches and was coughing a lot. Fingers crossed I don't have something. Blech

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