Have Penny, will travel
Register for This Weekend’s Subway Series
The 2nd event of this years NYC Subway Series is next Saturday, September 30th at CrossFit Queens, and judging from the recent workout announcements, it’s going to be a killer day! We already have a few CFSBKers signed up and would love to see more of you there. There’s still time to register here. Represent CFSBK and be a part of the BLACK TIDE!
Calling all Volunteers!
Want to be part of what’s always an exciting day but not feeling the competition itch? Join the team that helps make the event fun and smoothly run! CFSBK will host the 3rd NYC Subway Series Event on October 14th, and we need your help. We’re looking for a few good humans for the following:
- Judges (we need the most help here)
- Score keepers/score runners (proficiency with spreadsheets preferred)
- Set up/break down
If you’re interested, please contact David at David [at] crossfitsouthbrooklyn.com with the subject line “SS Volunteer” as soon as possible, and let us know what you’d like to help with. No prior judging or volunteering at a CrossFit event experience is required. We’ll make sure you’re 100% prepared. In addition to our gratitude, we’ll provide you with coffee and snacks throughout the day!
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Yesterday’s Results Board: Rest Day
Does Happiness Really Make You Healthier? NY Mag
How to Be Awesome Scientific American
Wednesday’s Programming
Tempo Back Squat (20X1):
3 x 8
Heavier then last week.
Post loads to comments.
Exposure 3 of 8
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For Time:
60 Double Unders
15 Push Jerks 135/95
50 Double-Unders
12 Push Jerks
40 Double-Unders
9 Push Jerks
*8 minute cap
This should be a sprint today, unbroken at it’s best. Get warmed up and hit the ground running. If you don’t have Double-Unders, then scale to Singles or 20/15/10 attempts. Scale the load accordingly so that you can perform each set quickly.
Post time and Rx to comments.
CASH OUT:
3x:
10 Alternating Dumbbell Biceps Curls
10 Dumbbell Lateral Raises
Use control through full ROM on both exercises.
6am with Jess and Whitney
Wednesday’s Workout
Tempo BSQ : 185
The last set was a bit challenging, but still moved well. Took a longer pause at the top on the last 2 reps than I should have.
WOD:
4:44 Scaled | 105# and 2x Singles
Liked this one. I felt like I should have pushed myself a bit more on the Push Jerk weight. Singles were unbroken until the last round. Push Jerk 11-4, 9-3, 9.
7am with Whit, Monday’s work
Press: 52#, which was a 4# jump. I found my heels lifting off the ground when it got super heavy, which I need to quit!
Sumo Deadlift: 113#, felt great! I love that we’re incorporating deadlifts in this cycle.
WOD: Fitness, Rx weight, jumping pull-ups, 6 rounds.
Did 10 unbroken for first two rounds, then 7-3, 7-3, 7-3, 6-4.
Definitely could have done less jumping and more pulling on the jumping pull-ups!
Yesterday:
WZA WOD 3 qualifier- 4 rds:
21 pullups
15 HSPU (open standard)
18 goblet squats @ 53#
Completed in 12:14, I tanked hard on this. Mostly going in with a high expectation based off of other peoples scores. I thought I was going to get sub 10! Wow was I wrong. First two rounds completed by the 4:41 mark, then I panicked. Goblet squats were the worst part by far. Tough on the shoulders inbetween the pullups and HSPU. Broken up as follows:
Pullup: 7/7/7, 7/7/7, 7/7/7, 7/5/3/2’s and singles
HSPU: 15, 15, 9/6, 10/5
Goblet squats: 18, 9/9, 9/9, 9/9
Rested and whimpered a little more than I would have liked. I even decided to tie my damn shoe! The end was quite dramatic. Hate it when I do that! It’s just silly and unecessary. Work in progress 🙂 THANKS AGAIN TECH CREW JAKE AND LAUREN! You all are the best. My body didn’t want to push yesterday, but I did the best I could given how I felt. Had the sniffles yesterday, didn’t rest enough over the weekend, and that’s completely on me!
Although that took a huge notch out of my total score, I’m miraculously in 18th place. I need to be top 45 to qualify. So we’ll see. Final week. woohoo!
Congrats, Katie!! Dang!!!!
Tempo LBBS: 185 x 8 x 3
Whit noted some swivel in my hips at the bottom. Going to try to stay a little higher and more braced so I can be tighter at the bottom.
WOD: 4:46 Rx
Lots of unexpected trips on DUs. Push jerks were 10/5, 6/4/2, 4/5.
Wanted to do two sets for each, but just fell out of my hands in the set of 12.
Felt like ordering off the menu and hitting a DO special
3 rounds
12 cals AB
16 walking lunges
8 push-ups
8:00 handstand practice
7 rounds ft
3 deadlifts 275
6 strict hspu
9 kipping pull-ups
12 burpees
All unbroken 20:15
Peg board: 3 ascents
Everybody sign up to compete or volunteer at subway series!!!!
Catching up a little
Monday = OG
Muscle up attempts
6 min EMOM
so close but not pulling low enough on the rings to get over. I’ll be there soon!
Snatch EMOM 12
1- 3 @ 105
2- 2 @ 110
3-1 @ 125
4- rest
So many snatches…trying not to over extend in the pull some I’m stable on top! I can feel the over extension when it gets heavy and I get tired.
Back Squat
7 @ 180
2 min rest
5 @ 190
2 min rest
3 @ 200
repeat x2
My legs are feeling strong….one day they better be bionic!
18 min AMRAP
18 cal row
15 WB
12 DB snatches #35
9 T2B
Got into the 6th round with 6 more T2B to go! I’m so pumped how good my toes to bar feel. I found that if I keep my ankles together, they come out smoother and I’m able to hold onto the bar longer! It’s amazing how the little tweaks make a world of a difference!
Today: Short Circuit!!
Strength
Got two rounds total
1- single leg step downs ( added 16lbs in each hand on the second set..dang that hurt)
2- DB oh hold :40 with #40
3- Side plank
4- reverse dB flies…#10…these rocked me…quickly!
Metcon of Death
:30 wb
:30 WB squat thrusts (FELT LIKE I WAS IN AN 80s WORKOUT MOVIE)
:30 RUSSIAN twists (hardest part)
:30 rest
:30 American Kbs #44
:30 jump squats (ugh)
:30squat hold at bottom (I died and couldn’t find my happy place after that)
5 times through this thing was brutal…but its amazing what all these body weight movements have done for all my other movements. Even though I was sending all the curse I could think of to the short circuit gods during the squat hold…this is transitioning into one of my best training tools yet!
That’s what I get out of short circuit too! I like to think of it as a calorie burner and something that makes the regular classes easier.
This was BRUTAL!!! Total pain cave on squat hold.. I don’t know why??
Wow, happy that’s over 😉
5:30am 4 mile run with 2 of those miles being hill sprints because I’m #stillwithher
5:30pm class with Jeremy and CrossWhit
Did the same weight, for the press, as last week which was 85# but this felt a lot smoother, so I’m excited to step up a bit next week.
Sumo I feel I still undershot and could have gone a lot heavier. Last set was at 165#
Metcon I went out too hard and gassed early and switched to diesel which got me barely through the rest.
Now I’m watching Hitch as my cash out because it’s a perfect movie.
6:30 doing Wednesday with Whit
BSQ @ 80# Moved ok, will go up to 85 next week.
For time work did 45# for push jerks and x2 single unders. I *think* 5:46 was my time but I forgot after a minute. Felt like I moved quicker-than-Jen-average on this one. Push jerks in 8-7, 6-6, 9; SUs 60-40, 40-40-20, 40-40.
Will be traveling for the next weekish so hoping to squeeze in a workout or two. Favorite Miami or southeastern CT gyms anyone?
Strength cycle
Lifting at 7pm is brutal.
LBBS: 152.5x5x3
My set up/loading bar/where my hands were was wonky and distracting tonight. Tried a belt for the first time on the last two sets which really helped me feel stable, even if I was still fighting my knees to stay out. Getting there with these little leggies. So far to go.
Bench: 92.5x5x3
Felt good except the last set when I let the bar path wander around too much.
DL: 205×3
Last rep was a drag. Again, so far to go. PR tho (for 1 and for 3RM).
Press: 63# (only a 3# jump this week) failed last rep of last set. Had I taken a 2-3 second pause at the bottom, I’m sure I could have made it.
Sumo DL: 130 8×3
Heard of so many hernias happening lately. Googled it and now I’m terrified I have one or am going to get one. I have hypochondriac tendencies sometimes… but I keep feeling my stomach and I can’t tell. That’s all I could think about while working out today.
Wod was a bust: 52#, 3 rounds, c2b
Almost went to AG but didn’t feel like it. I need to get back in the habit of drinking the RP protein/carb shake if I’m going to work from 6:30-5:30 and then workout for two hours at night. Just hasn’t been working without it.
6pm AGS
A few weighted pull-ups at 25lbs, then 1 HSPU to 1 abmat (huge struggle). Last class this cycle so I pushed all the weights up a bit.
7:30pm class
Press 105 (no change from last week)
Sumo DL 205 (got much better once I learned how to breathe through it)
Metcon 5+4 with Rx weight and regular pull-ups. Best advice I got was to try to breathe really calmly and don’t try to rush the snatches. Pull-ups were good, these small sets are the best for me.