Metcon A
3 Rounds for Time:
270m Run
5 Hang Power Snatches 135/95
Rest 5 Minutes
Metcon B
3 Rounds for Time:
270m Run
10 Hang Power Cleans 135/95
Rest 5 Minutes
Metcon C
3 Rounds for Time:
270m Run
15 Deadlifts 135/95
Score times for each workout. The barbell weight should be medium heavy for the Snatches, light-medium for the Power Cleans, light for the Deadlifts, and unbroken on the fast end for all three parts. Choose one weight for the whole thing and stick with it.
Post times and Rx to comments.
From our Instagram account: “TFW you’re @brettfergman and hit 173 cals for your 10:00 @assaultairbike test. Do you have some internal demons to work out? Try this benchmark!”
This Week at CFSBK in Review
1. Last weekend we launched the new CrossfitSouthBrooklyn.com. We’re still making little edits here and there, but we’re really please with how it has turned out. Again, thanks to CFSBKer Amanda M. for designing and developing the new site!
2. Trying to get a pic to show up news to your name in the comments section? We’ve switched over to WordPress, so if you have a WordPress.com account associated with your email address, a pic will automatically appear. Gravatar makes it really easy to set up an avatar for this and other WordPress sites!
3. Want to give your kids some fun and fitness (and yourself the night off)? Sign your kids up for our Kids Club Night on Saturday, August 12th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. See Tuesday’s post for details!
4. Celebrate the end of summer—don’t worry, not too soon!—with your CFSBK buds. On Saturday, September 2nd, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend Labor Day weekend?
5. Here is a great article from Erica Smith at Girls Gone Strong about some of the issues that trans and gender non-confirming individuals may face in gyms and fitness centers. CFSBK has always aimed to be an inclusive community where everyone is accepted for who they are and then challenged to get better. If you’re not familiar with these issues, we encourage you to check out this article to learn more about the subject, both for your knowledge inside and out of the gym.
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Bareknuckle Boxing Meets Rugby in Calcio Storico Vice Sports
Is Surfing More Sport or Religion? The Atlantic
In Rehoboth Beach for the weekend. Modified this at the hotel gym with dumbbells… the heaviest they had.
First round 5ea single arm db snatches with 50#
Second 10 db cleans with 2x 50#
Third 15 db romanian deads with 2x 50#
Timestamps were 5:26, 16:00, and 26:36. All runs were done at 7.5 mph on the treadmill.
Came in for OG last night.
Clean and jerk- worked up to 118 and missed 123 once.
Snatch: worked up to 83 and hit that 5 times, no misses. Tried 88 and wouldn’t commit
Did Saturday’s workout at 73# lbs. Times were 6:43, 6:16, 5:42
Runs were killing me!
OT.
Given the strong anti-Phish bias, and general negative jam band vibe, at CFSBK, it’s entirely possible that folks may have missed the Phish cover of “Chocolate Rain” last night. In case you did, here you go – https://youtu.be/SfWwzXZEEdM?t=1m
Friday 11am OG + Fit55
Did some pull-up and HSPU work while my mom got her sweat in at Fit55. Deadlifts, thrusters, and a metcon of rowing and burpee box jumps overs (damn!). She had a lot of fun.
Saturday
11am AR while still waking up
12pm class metcon
~6:50min with 115lbs snatches – could do a few at 135, but would have taken too long)
~7:20min with 135lbs power cleans – I <3 cycling power cleans
~7:40min with 135lbs deadlifts – the runs just caught up to me.
I have a love and dread relation with these Saturday workouts.
Warm-up
3x
50 x single-unders
3 x C2B
10 x OHS
A) Power Snatch- heavy single in 10 mins
83/88/93/98/103M x 3
Could not for the life of me get under it.
B) Deadlift- heavy triple in 10 mins
290 x 3
C) 5 rounds for time
7 x power snatch @70% of A) (68 #)
14 x push-ups
14 x alternating pistols (assisted/blue band)
10.08
D) Assault Bike- 20secs @85%, 40 secs easy spin
X 10
87 cals
Thanks Kayleigh for joining me on all of this! So much more fun with a partner.
We tried out the clean complex for Flex. Turns out the thruster is the hardest part. Will need to work on this.
Clean + thruster + FSQ + S2O
Got to 130 but didn’t finish the jerk properly- lost balance. Was a little tired at this point though.
Oh hahaha I missed that 103 waaay more than three times. Just compiling a video for McD. I did manage to get down twice, but to no avail. Pretty funny to watch.