Press / Sumo Deadlift Superset*
A1) Press:
8RM
Warm up and hit a heavy set of 8, heavier than last week. No tempo. Be sure to lock your knees and not Push Press.
A2) Sumo Deadlift:
8RM
Warm up and hit a heavy set of 8, heavier than week 3. Dead stop, no touch and go. Use a double overhand grip. Hook grip is allowed.
*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements.
Post loads to comments.
Exposure 5 of 8
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5 Rounds for Time:
40 Russian Kettlebell Swings 24/16kg
15 Hand-Release Push-Ups
10 Strict Pull-Ups
Choose a bell that you can swing for 40 reps in 1-2 sets. Maintain a strong midline on the Hand-Release Push-Ups, no snaking. No Kipping on the Pull-Ups, so break them up before they go away. Scale to bands or challenging Ring Rows as needed. You will most likely need to break these up a bit.
Post time and Rx to comments.
Fight Gone Bad Fundraising Update
Comrades! We’re at $2,159—which is 9% of our fundraising goal for Brooklyn Community Foundation. Team Ziggy WODdust and the Squatters from Mars (nice) is in the lead with Team Goes to 11 (also nice) not far behind. We’re off to a great start!
Now’s a good time to start e-mailing your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you see fit. One of our members used this email a few years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!
Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],
As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).
What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages.
So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]!
I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.
Sincerely/With love/Gratefully/Be well/Shalom,
[Your name]
AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.
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Yesterday’s Results Board: Snatch | Hang Snatch, Burpees, Toes-to-Bars
The Meaning of “South Brooklyn” NY Times
Good vs. Bad Trainers Starting Strength
Strength cycle
Back from a physically & mentally ridiculous week at work (and in the world??), wasn’t sure how things would go this morning…
LBBS: 160×3, 145x3x2
160 was awesome & a new 3RM. 145 felt easy. I think I can squat now!
Bench: 97.5x3x3
So heavy. My control of the bar is not great. Need to spend way more time on set up & finding consistency rep to rep.
DL: 215×3
First two were OK, last rep was serious roundtown. Need more sleeps.
That wig is amazing.
Shoulder is improving slowly. Based on how it feels now and my general luck in this sort of thing, I anticipate being ready for group class right around Crush Week. Yay?
15 min NFR
0:30 bar hang
0:30/side overhead hold with 17.5# DB
10 blackburns
3 rounds, rest 2-3 minutes between rounds
10/side Kroc rows 20#
10/side high pulls 15#
10 weighted situps 15#
As humbling as it is, I think I’ll have to stick with these weights next time I do this, since my shoulder was definitely sore (but not painful) after all of that.
Metcon: 3 RFT
20 deadlifts 95#
400m run
9:47. I definitely pushed myself on the run even though it wasn’t group class. But I’m slow, so pushing myself gets me only so far. 😛
I should really grow my hair back out.
8am class
Press
135×8
Little bit of room there.
Sumo Deadlift
325×8
Easy
Metcon in 16:57
Wasn’t sure how to approach the pull ups. They were the hardest part but I think I could/should have done larger sets. This was written as a running (not kb) workout until last night when I saw the forecast…I would rather have run it, that bell got grippy.
Been a few days since I posted! Skipped a few classes. Started doing Next Level Weightlifting and its been kicking my butt. It’s completely different compared to CrossFit classes, but a nice addition to improve those skills. FYI, I managed to hit myself in the mouth with the barbell doing hang snatches, so all the technique work is definitely needed.
6am with Lauren and Ro
Press = 100 x 8
Sumo DL = 255 x 8
These went well. Challenging, but avoided failure.
WOD
Scaled: 24kg KB, 15 Hand Release Push-ups, 6 Strict Pull-ups
Hit the 20 minute cap on Round 5 of the pull-ups. This was much more challenging than I expected. Started getting grippy around round 3 and was Downhill from there. This was fun though.
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Make up post for Saturday 10/7
10am Group class with JB and Chris
Scaled to 135 for Power Cleans and Box Piked HSPUs
5 round + 21 cals.
Slowest movement for me were the HSPUs.
Press: Worked up to 73 x 8.
Felt like a max effort set.
Sumo Deadlift: 215 x 8, 235 x 8
Definitely not max effort here, but ouch thumbs trying to keep the double overhand grip.
WOD: Was 13 pushups into the last round at the 20 minute mark. Casually finished the last round after. Used a 20kg KB. Pull ups scheme changed each round to try to make as challenging as possible while keeping volume: 2 unassisted + 8 red band, 2 unassisted + 8 blue band, 1 unassisted + 9 blue band, then 10 blue banded for last two rounds.
Yesterday:
Snatch Balance: 105 x 2 x 4
Bonus one at the end because I didn’t like how the last set felt and wanted to end on a high note.
Partner WOD with Jared: 17:11 Rx
6am group class
Press: 115 felt fine warming up so I went for 125 and failed the last
Sumo: 295# – this was fine
Wod: 14:06 Rx. KB super grippy and pull-ups became 5-4-3 after 1st round
@Fox – running would have been much preferred
Fun experience at the Garden State Open this weekend, where Brett and I competed (as individuals). He did great! I … did the workouts and had a good time 😉
I have a ways to go in terms of “performing” well in the kind of 6-9 min hard effort WODs they had on tap. And particularly doing 4 of them in the space of a few hours. But I left feeling…
a. happy with how I strategized for what I’m capable of right now
b. humbled, inspired, and motivated
c. stoked that I didn’t hurt myself
Today…
warm up: neck, scap, shoulder, ankle, wrist, hip CARs; standing roll down+up
4x:
8 L side only box step ups (slower-down tempo, 20″) @ 25#, 30#x3
12 v-ups
8ea single arm high pull @ 20, 25#x3
4x:
8 Seated Arnold Press (21×1) @ 20, 20, 22.5, 25
8ea single leg RDL (20×1) – double KB @ 12kg, then 16kg x 3
EMOMx12
a. :30 row (averaged 7-8 cal)
b. :30 assault bike (8-9 cal, 63-66RPM)
c. :30 ski erg (6-7 cal)
80-85% effort throughout
10 AM class with Lauren and Brett
Press 8×45, 6×95, 2×115 8×105. Almost failed that last rep at 105, so likely the correct weight for today.
Sumo Deadlift
8×45, 6×135, 4×155, 2×185, 8×185. Took some time to figure out the correct weight here- probably could have gone even heavier. rounded a bit on the last two.
Metcon with 20kg and banded pull-ups in 18:20. so very sweaty.
Press: 62
Didn’t do the SDL because on Friday I dropped a 118# bar above my knee while in a squat position. So mad. SO MAD. I was making up Thursday’ workout and should have just kept it light and snappy like MeLo said. I was tired after a long week and never like olympic lifting on my own so lesson learned. My brain was telling me that I wasn’t bailing correctly but body didn’t respond appropriately. Thankfully the bar only hit my quad and did not get my knee cap. Got an xray and everything looks fine. Doc doesn’t think ligaments are involved. In fact, I’m surprised how quickly I bounced back. Don’t have my full range of motion yet because there’s still some swelling and def can’t do an air squat but should be fine by next week. I don’t even have a good bruise to show for it. Arnica does wonders. So now I won’t be competing in the Subway Series, so I’ll most likely judge. Super bummed about that and also because I finally feel like I hit my stride again and now have to take it easy this week. At least it’s only a minor setback.
Did tempo KB good mornings instead of SDL. 12kgx8, 16kgx8, 20kgx8
WOD: ~20:30 Forgot to check the clock
Did 20 KB SDL @12kg instead of the KB swings because they just felt more controlled and better on my knee. Like Kayleigh, tried to challenge myself as much as possible on the pullups so did singles for 90% of the reps. Did a few unassisted at the start of each round and then went to red, then to blue each round. Last round was the only round I had to use red +blue.
Cashout with 15# DBs and the orange band.
6am cardio sesh
50-40-30-20-10
Cals, erg
Cals, bike
Sit-ups
39:09
-super sweaty. I hate the bike.
10am group class
Press: 80×8
-felt pretty snappy. Pretty sure I could have hit 85×8
Sumo DL’s: 205×8
-definitely not a max but last time I went heavy on sumo’s I had a back spasm so happy to be a little conservative.
19:59 on the metcon.
-scaled to 7 strict pull-ups per round. 24kg bell. Grip was definitely a challenge. Also would have preferred a run! The rain felt so good after this one.
Press for up to 47, deadlifts 105. Arturo reminded me that my hands need to be closer together on the deadlifts, which helped a bunch. Metcon was rough at just under 19 minutes with lots of scaling. Ring rows, blue kb, knee push ups (and scaled the volume on those to 10 towards the end so I would finish in a reasonable amount of time as they seem to get exponentially harder). Cash out- tried it at 12.5 lbs with the yellow band, didn’t quite make the 3 rounds but my arms are now useless so I think whatever I did was plenty 🙂
Press – failed at 105, hit 8 at 100. Not pretty.
Sumo DL – 8 x 215 – PR by a long shot.
Metcon – Seriously? I think I’m having a stroke as I write this. 22:22. I’m actually surprised I finished 5 rounds before the 10 am class showed up. Scaled the pullups to a green band. That was a seriously tough session. The blood flowing from my eyes as proof.