CrossFit South Brooklyn

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Here are Morit S., Francine D., and Katie H. at the Crow Hill Open. Read on to find out how they did! | Videos Courtesy of Morit and Katie

CFSBK at the Crow Hill Open: A Recap

Over the weekend we promised to fill you in on how CFSBKers did at the USAW Crow Hill Open, and today we’re bringing you that recap. You guys have been competing so much lately, and we’re proud of each and every one of you! As you can probably tell from the video above, much ass was kicked. Here’s how each of our lifters fared:

This was Morit S.’s first weightlifting meet, and she killed it! The Crow Hill Open, she said, “was a great and fun experience! I need to give a serious shout out to Coach Ro. I had no idea how much it takes to be the coach at an Olympic weight lifting meet.”

Francine D. hit 45 kg on her opening Snatch. “I am still focused on qualifying for Masters Nationals in 2018,” she told us, “so I’m signed up to try again at Brooklyn Barbell in August. Working with Coach Ro has been an amazing experience and having Morit and Katie as teammates invaluable. I’m looking forward to crushing it next month ;-)”

It was also Katie H.‘s first meet, and here’s how it went down: “Made my last Clean and Jerk attempt and qualified for Masters Nationals in my age and weight class in my first meet. Loved it. And would love to support anyone else willing to try, we are competing at Brooklyn Barbell Open August 26-27 so reach out and join!”

Jacob M. hit 93 kg on the Snatch and 130 kg for the Clean and Jerk. “Was my first time lifting in competition, he reported, “and to say I had the jitters would be an understatement.  Didn’t perform well in the Snatches but used the adrenaline to my advantage in the Clean and Jerk and ended with a 3 kg PR.” Congrats, Jacob!

Competing in the 85 kg weight class, Alex B.‘s best Snatch was 109 kg, and his best Clean and Jerk was 135 kg, for an impressive total of 244 kg. This qualified him for Masters Nationals!

Last but certainly not least and also competing in the 85 kg weight class, Coach Ro Snatched 103 kg and crushed his Clean and Jerk at 135 kg, also qualifying for Masters Nationals! Here’s what he had to say: “I totaled 238 kg, put me in 3rd place of the session and 6th overall out of 20 lifters in the 85kg weight class. This is a PR total for me and I’m currently ranked 8th in the nation by USAW in the 85kg masters 40-44 group. This was the first meet I’ve done since Masters Nationals in 2016.  It was a great experience and a well-run event. It was also great to have other folks there in the same weight class lifting with me from CFSBK.”

Congrats, everyone! We posted some video of the men lifting last week. You can see the full results here. Check back in with the blog tomorrow to find out how CFSBKers did at Hail to the Team at CrossFit Queens this past weekend!

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Yesterday’s Whiteboard: Bench Press / Split Squat | KB Swings, DB Thrusters
CrossFit and Kraus Motor Co.: Building Performance CrossFit Journal
Entire NYC Subway System Now Consists of One Handcar

Comments

  1. Wednesday's Programming

    Tempo Back Squat / Tempo Front Squat

    Tempo BSQ (31X1):
    2 x 6

    Tempo FSQ (31X1):
    1 x 6

    2 sets of back squats, followed by one set of front squats. Heavier than last week.

    Post loads to comments.
    Exposure 3 of 8
    _____________________

    3 Rounds for Time:
    400m Run
    21 Pull-Ups

    Sub Jumping Pull-Ups or Ring Rows as needed.

    Post time and Rx to comments.

  3. 6am with Snickerdoodle

    BSQ 235
    FSQ 205

    WOD 7:29
    21, 21, 13-4-4
    Lost the butterfly midway through 2nd round.
    Zombie shuffle was strong today.

  4. #10

    AG

    A. Ring Muscle up kipping

    B. 5 rounds @ 80-90% sustainable effort
    2 min
    6 Toes to bar
    12 burpees
    24 KB front rack squats
    rest 2 min

  5. 7am with Jess
    Wednesday's workout

    Temp BSQ – 150 x 6 x 2
    Temp FSQ – 135 x 6 x 1

    I took a bit of a bigger jump than last week, but everything moved well.
    I kept in mind what Ro mentioned and tried to avoid getting sloppy when coming back up.

    WOD
    13:13
    I focused on developing my pull-ups instead of time for this. I did as many that I could in each round then switched to box jumps when I couldn't anymore (R1-9, R2-5, R3-3). Pretty happy with my results since I never had more than 3 total in the tank.

  6. 6am

    BSQ 125
    FSQ 110

    Metcon: Planned to scale the volume to 15 PU per round, but got to 15 in first round and thought "I might as well do 6 more." So did it Rx and was happy to find out I can do that many pull ups in a workout. 12:50

  7. Congrats to everyone at Crow Hill again!

    Yesterday:

    A) High pull: 3×8 @ 30#, not bad

    B) DT: 5 rounds
    12 deadlifts (105#)
    9 hang power clean (105#)
    6 push jerk (105#)
    Completed in 6:41, 9 second PR!
    This was last tested around February. So good to see some barbell conditioning has improved, even with less barbell work. I would like to attribute this to improvement in my grip stamina and single arm pressing capacity (which has doubled since two months ago). Otherwise its the same old me! I did not pace this as well as i did back in february. My system freaked by round 4 and i kept slamming my throat in my last round of power cleans. gross.
    11 hook grip DL, 1 DL + 9 PC straight into push jerk strategy was sustainable for 2 rounds. Then broke to 11, + 1 DL + 5 PC, then 4 PC straight into push jerk for final 3 sets.

    C) Cardio: HR 140-145
    10 min run – 1300 M, 145-162 bpm
    15 min bike: 141 cal, 110-118 bpm
    15 min row: 166 cal, 140-148 bpm
    30 hip ext: 1:59, 140-148 bpm
    *GHD stuff still so slow. But thats all i had left. especially after DT. geez.

  9. Congrats to all the bad-ass lifters!! So cool.

    7AM w/ Lauren doing Monday
    65# Tempo bench press. These started to feel really hard around rep #7, but overall moved well.
    20# DB for the split squats. These are still rough!

    WOD: Pretty consistent times! :44 for the first three rounds, then :45, then :42 for the last round (guess I just really wanted to be finished!). Used a green KB and 20# DBs…should have gone a little heavier on the thrusters.

  10. Had a great time at the active life workshop on Sunday! Turns out I should do Bulletproof Body– mostly balanced… but have some slight imbalances across and just need to be stronger! Took a well needed rest day yesterday (I was supposed to makeup AG Strength, but I had to skip because I was exhausted and fatigued from two big days of fitness)

    10am Monday's work:
    Made up AG strength CG bench: 2 sec descent, 1sec hold at bottom for 4-6 reps
    95×5, 95×5, 95×4
    Split squats: kept tempo, 22.5. Felt way better than last week!!

    Wod: 24kg bell, 25# thrusters (Rounded my RX down– shouldn't have!)
    :39, :37 every other round. Pleased with consistency and actively pulling weight down on KB and thrusters!!

    Please send support… the last day of AG Strength is Saturday. I will be so bummed if I don't get a strict ring muscle up!! That's where I'm putting my focus for the rest of this week!!!

  11. Congrats to you Crow Hill Gang! killed it!
    Wednesday group – BSQ anf FSQ W/ The roomies – Katie and Ali !
    The WOD …..Cant do pull ups sooooo there's that. The runs were great though!
    Katie E scared the bejeebers out of some poor old man on the corner of 3rd ave, He went into full defense mode! That did give me a chuckle!
    Allie B Killed it on that Monday WOD too!
    Happy Taco Tuesday! See you at Soul 😉 !

  13. CFSBK has so any strong people…its showing through all these comps! Congrats olympic lifters!

    Short Circuit today….I think Brett programs to slowly kill us in these classes…definitely one of the hardest classes I take at the gym!

    Stregth circuit:
    8 double KB RDLs 24kg
    12 banded pull aparts
    10 Db bench #25
    4 Dragon flies (with one leg bent)

    Metcon:
    10 mins
    130m run
    8 box jumps
    12 db sntach #35

    2 min rest

    10 mins
    50 foot front rack lunges #35
    8 wb #14
    12 Kbs

    We were suppose to go at 85% on this. I felt like I did in the first round. I sustained pretty well. Then we got to the second metcon…I slightly died. It was pretty awful and I definitely slowed down here. I need to work on my pacing. This was such a challenging class today, I was smoked after just the strength circuit. However, I love having this class once a week. It forces me to work all the "little" muscles and works on my pacing/interval work!!!

  14. 7:30 solo sesh with kharpz!

    Squat: 2×6 at 135
    Front squat: 1×6 at 120

    Wod RX in 11:53. Pull-ups started out nicely with 6-5-5-5 but the sets got smaller as smaller as the workout went on. Fun one though!

  15. Congrats again to everybody who's been competing, very inspiring! Sending ya good luck on that muscle up, Allie. Hang in there 😛

    5:30 Wednesday's class
    BSQ: 95, 100 – Up from last week's 90. I feel like I could/should have done more maybe, just chicken. Next time!
    FSQ: 75 – Same as last week's, but that felt like the right call.

    Overall felt like it was moving pretty good.

    WOD – 13:40 or 13:50 or something like that?
    Ring rows and alternated walking/running again. I made a new rule for myself though which was that I was only allowed to walk if I absolutely needed it and if that part of sidewalk was shady, otherwise I had to keep running till I got to the next shady spot. Turns out that heat/sun can be a real motivator to push a little bit more till you get to the next tree or parked car or whatever.

    My right shoulder continues to act up a bit when I run, but 6:30's Active Recovery class seemed to work it all out I think, at least for now 🙂

  17. 8:30 with KHarpz

    BSQ – 115x6x2
    FSQ – 105x6x2
    Went up 5# on each from the sets of 8 last week and was moving well, but still felt super challenging

    WOD – 11:26
    Scaled to banded pull-ups in the first round and ring rows in the last two rounds. I can't seem to get better at this running thing…my body doesn't know how to run at a sustainable pace. As usual, I sprinted on the first run and was spent by the time I got to the first set of banded pull-ups. It didn't help that I was much slower than Sebastian and Danny on the runs, which made me treat it like it was the 100 m dash at the Olympics. By the third run, it felt like there was no air coming into my lungs and felt like I was going to vomit the entire walk to the train afterwards. Working at a sustainable pace clearly did not happen this time around…

    Rest day today = Incubus/Jimmy Eat World concert at Jones Beach and maybe a hot dog (or 6), whoo!

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