CrossFit South Brooklyn

Established 2007

WOD 7.22.17

Posted on

At 0:00…
WOD A
5 Rounds for Time:
5 Deadlifts 315/225
15 Wall Balls 20/10, 14/9

The Deadlift should be a heavy stimulus but unbroken on the fast end.

At 15:00…
WOD B
2 Rounds for Time:
50/40 Calorie Row
20 Burpees

At 30:00…
WOD C
For Time:
1 Mile Run

Post times and Rx to comments.

CFSBKers flexing… on the beach | Photo by Thomas H.

Flex on the Beach 2017

We are gathering folks for Scaled and Rx teams for Flex on the Beach, which goes down Saturday, September 16th. The Early Bird Special ends tomorrow, so now is the time to sign up. Just add your details here and we’ll try to get you on a team for this fun event!

News and Notes

  • Crossfitsouthbrookly.com will be getting a long-awaited refresher tonight. We’re updating the site to better serve our community and represent the gym on the World Wide Web). The user experience for you frequent blog readers and commenters won’t change much, but expect some minor technical difficulties (and maybe some “who-moved-my cheese?” moments) as we transition to the new site.
  • Thanks to everyone who came out for Movie Night last night!

_____________________
Yesterday’s Whiteboard: Rest Day
Why Sitting at Your Computer All Day Can Wipe You Out NY Mag
Area Man Marks Territory on Bench with Sweaty Thigh Outline

Comments

  2. 8am with Melo and JB

    Everything just felt good today. Awesome coaching, six playlist, and awesome workout. Might be one of my favorites I've done, in a long time.

    Deadlift/wallball metcon:
    5:53…deadlifts at 225 were so heavy but I maintained unbroken the whole time!

    Rowing/burpee metcon:
    7:03…maintained row at 960-1000 pace. Burpees were fast. Just up and down, got in the zone and didn't look up.

    Mile run:
    7:36…fastest mile since junior year of high school. I ran a 6:30 in winter track and that was the only event I ran that day. That being said, I'm pumped that I finished this under eight today, which was my goal!

    Such a good day at the gym!! Now for a weekend of fun!!

  7. Whoohoo Ariel on those chins!!

    Jumped into group class WOD today!

    WOD 1: 4:27 RX
    All deadlifts tng and wall balls unbroken! This was a really good one! I need to figure out how to be bouncier with my wall balls I've been feeling quite awkward with this movement lately

    WOD 2: 7:37
    COTTON MOUTH LIKE WOAH. I couldn't handle it. I hit a mental block in this section for sure on the row. Burpees were good!

    WOD 3: 7:18
    Tried my best to run fast. Just so many damn obstacles. I basically had to stiff arm a car on lap 1 to get it to not hit me. Ridikilis. Hot hot hot! I'm craving paletas after today's QOD.

    Yesterday w/ sarah:

    5 rds:
    1 power clean + 1 hang clean + 1 thruster
    200M run
    *2 min rest*
    :57/1:04/1:05/1:09/1:09
    140/145/145/145/150 respective with times above
    This was a retest. Cumulative 54s Slower than last time. But I moved a lot more weight! And that was my goal. Last time did 4 sets at 135 and ended with 140. So feels good to hit that last set at 150! Yeee!

    Cardio: 145-150
    20 min run: 2400M, 144-168
    20 min row: 241 cal, 136-149
    100 DU: 1:15–substitute role WAY too long
    5 muscle ups: 4 unbroken, then 1.
    Happy with those muscle ups! Did em on the long straps at 597. I never do ring muscle ups in workouts so awesome to see capacity building here ragrsleas of practicing the specific task

  8. Yeah, another huge shoutout to Ariel, Coach Ro, and everyone who did AG Strength! Ali C did a weighted pull-up at 34.5#, thaisa got a strict pull-up this week, and Ariel conquered that goal after TWO Ag Strength cycles. Talk about putting in the hard work. AG Strength will only help you get better at… everything!! Seriously worth the investment!!! Sign up next round!

    I came closer to a muscleup than ever before!! I got through the rings and over into the dip position twice!!! I was ready to dip, when my wrist placement slipped and I couldn't dip out! Anyway, I was tired at that point. But any day now I'll put it all together. So grateful for all the help from Ro! It was a muscleup PR regardless!

    Wod A: 155# in 6:34 first two rounds unbroken, switched to singles for the deadlifts, when Whit told me that I looked good and I could pick the bar up sooner than I think, so I did the last round unbroken again. Thanks for that push, sometimes you need that encouragement.

    Wod B: 8:44 35 cals first round, 25 second round. I'm not going to get any better if I scale the erg, but it's ultimately my workout and that's what I felt like doing today.

    Run:8:21 I could have found more in myself here. Oh well! Next time?

  9. Today, I realized what severe dehydration feels like.

    1st up was WOD B – rowed 40 cal. generally on pace with everyone else and then hit a wall with the burpees so when i jumped back to row, was fried and only rowed 30 cal before CRAWLING through the last set of burpees.

    2nd was the run – this is where I realized what i was feeling was lack of hydration – complete dry mouth and muscles cramped up on the second lap. At some point, seriously considered taking refuge in the korean BBQ/karaoke joint around the corner ("you could just begin working here, start over, and never have to go back and finish the workout"). When I saw, who I assumed to be, the chef sitting outside giving me a weird look (probably because I looked like I was going to pass out), I decided to keep going. Finished at something like 11:20. I have never been a runner and have always hating running so not entirely surprised at my time on this.

    last was the deadlifts and wall balls – 113# because I'm about as good at deadlifting as I am at running and also because I was pretty much fried. At this point, no amount of water was going to reverse how I was feeling. Scaled the wall balls to 10 after the first round because I was just sucking air and couldnt gather any strength to do more. After I did my last wall ball, (not so) casually strolled to the bathroom and dunked my face under running cold water for something like 10 minutes until I gathered myself. I think I finished at like 8:26.

    All in all, today has reminded me to HYDRATE!! I have never been a person who drinks enough water but today was a completely different experience. The heat does crazy things, man.

    If I don't end my next workout and want to vomit, I'll consider it a win!

  10. Shout out to a super fun movie night last night! And super fun Short Circuit and Yoga classes today!! Also, Run the World (Girls) was playing as we started SS and I swear that was the first time I've ever heard Queen B played at CFSBK. It made me so happy.

  11. Open Gym:

    BSQ: 165 (easy)
    FSQ: 135 (okay)

    Didn't write down my numbers from last week but I think I went up on BSQ but kept FSQ wt the same.

    Strict Chins: 3 sets of 5

    WOD: 3 rds, 15 burpees + 400m run – 12:40

  12. Ariel! SO AWESOME!

    Dragged my butt out of bed for StrongFit and discovered the Zercher deadlift. I think I only ever want to lift things Zercher style from now on. Jay even said I should change my name to Zercherstowski. I'll consider it.

  14. Yay AG Strength! My turn on Monday, hoping for a legit strict pull-up.

    10am with MeLo and JB

    WOD A: 6:30 rx'd
    Really happy with this, as I was considering scaling the Deadlifts, but they all went up unbroken. Wall balls unbroken too.

    WOD B: 9:45
    Burpees were slow, but pretty unbroken, save for a couple extra breaths at the bottom here and there.

    Run: 9:23
    Legs felt heavy and I waited for a second wind that never came. But it's all good given that I tweaked my hamstring twice recently when running after deadlifts.

    Discovered today that I made a scheduling error and won't be able to Flex on the Beach after all, bummer!!

  18. Sad I missed the movie last night!

    Congrats Ariel and everyone else in AG Strength!!

    Thursday:
    Snatch complex:
    63×6, 68, 73, 78, 83×2, 88

    Today:
    1. 6:43 @185#
    2. 9:06 Rx
    3. 9:22

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