CrossFit South Brooklyn

Established 2007

Clean | WOD 9.28.17

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Clean Complex

Every Minute on the Minute x 12:
1-4: 2 Tall Cleans
5-8: 2 Hip Cleans
9-12: 2 Mid-Hang Cleans

Start light and work up to a heavy load. Focus on speed under the bar.

Post loads to comments.
Exposure 3 of 8

_____________________

3 Rounds for Time:
30 Burpees
20 Toes-to-Bars

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.


TBT: A recently unearthed photo of CFSBK’s early days in The Lyceum (which is now a Blink Fitness)! As Coach David explains, “This was before we moved upstairs. What you see is the extent of the equipment we had. I would get there early and set up all the mats and lay out the equipment before class, then have to break it all down afterwards. Coach Jeremy is wearing the blue shirt. Shane W. is coaching with me. Simpler times!” You can see more of these photos here! 

This Saturday: CFSBK’s 10th Anniversary Party!

Hey, those photos were taken around 10 years ago. Maybe we should have a party or something to celebrate. Oh yeah, wait… we are! Our 10th Anniversary Party goes down this Saturday from 8pm to 1am. The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!

Shout Out to Christmas City CrossFit

We recently got a really great email from Jimmy H., the head coach at Christmas City CrossFit in Bethlehem, PA. Here’s what he told us:

My name is Jimmy Hirsch and I am the head coach and assistant coach of two boxes in Bethlehem, Pennsylvania. One of the boxes that I began programming for years ago now (at my suggestion) uses CFSBK’s programming as our template. We are a relatively small box and I just wanted to thank you for providing your information online. I am hoping that it is okay that we have used your template for the past few cycles and that we will continue to do so. Your programming is effective, accessible, challenging for all, and we love it!

 

As a fledgling box, your programming provided us with stability, and I thought that you should know how much we appreciate it. I encourage anyone who is ever in Brooklyn to patronize your box and a handful of us actually have purchased things from your online store to support what you do.

 

So cool! Be sure to drop into Christmas City next time you’re in Bethlehem!

Comments

  1. So cool to see that a pic of our own “fledgling” gym & then read that story from the box in Bethlehem! You’ve really made it happen, DO!!

    Strength cycle

    Paused LBBS: 137.5x4x3 – phew
    Press: 70x3x3 – Jeremy pointed out I could only do doubles at 70# last cycle, and these were pretty quick & painless! Cool.
    Chins: Not really happening today, 4 singles & then orange&blue band 5×2

    Walk to the gym and back with my new puppo!!!

  2. Tall Cleans: 93-103
    Hip Cleans: 113-123
    Mid-Hang Cleans: 133-153
    Really liking this process of working backwards through the clean.

    WOD: 14:04 Rx. No rep-ed myself on a few times, keeping myself honest and and suffering through all 60 genuine T2Bs. That was rough.

  3. 6am (!!) with Jess

    Tall cleans: 63 – 78
    Hip clean: 83 – 93
    Mid-hang clean: 93 – 113

    WOD: 10:22, did sit-ups to save my hands for a climbing session. 90 burpees is a mental game! Definitely helped me to think 10-10-10 (or 10-5-10-5 on the last round)

  4. Yesterday @ a Marriot in Connecticut
    Back Squat 175 175 185 – using a Smith machine, which was terrible since it forced a weirdly straight bar path.

    Modified Metcon
    120 SU
    15 Burpees
    15 DB Push Press @ 45lbs
    100 SU / 12 / 12
    80 SU / 9 / 9

    8:44min. Fun little one, managed to do the singles mostly unbroken and played with speed of singles. Push press was 11/4 9/3 9.

    Excited for NLWL free sesh tonight!

  5. STOKED about my FGB team, and that I got to pet the new doggo today.

    10am class
    Clean EMOMs
    Started at 95 on the TC, up through 195 on the MH. Caught a few forward, didn’t really settle in on these at all today, and never really felt fast.

    Metcon Rx in 11:05
    God damned toes to bars.

  6. Tall clean: 63-68-73
    Hip cleans: 78-83-83
    Mid hang cleans: 93-103-108
    Whit said last rep looked good! Yayyy!

    Wod: 11:44 rx
    Man, was pumped after an amazing 1:1 work rest workout at AG recently: 6 ttb 10 burpees. Crushed that one!

    Today, not so much. Doing many, many singles in the last set. Burpees were slow and consistent, tried not to jack heart rate.

    Disappointing— my goal was much lower. TTB are hard in big sets!

    A great AR after. I feel awesome and relaxed now.

    Bye!