Press / Sumo Deadlift Superset*
A1) Tempo (31X1) Press:
3 x 6
Heavier than last week.
A2) Tempo (31×1) Sumo Deadlift:
3 x 6
At or close to your 8RM on 10.9.17.
*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 7 of 8
_____________________
21 Minutes Not for Rounds:
21/14 Calorie Row or 270m Jog
7 Wall Walks
3 Rope Climbs
Scale a bit of volume on the Wall Walks and Rope Climbs if you can’t do them relatively unbroken. Aim to keep moving for the entire time.
Post work to comments.
Fight Gone Bad Fundraising Update
With just under 2 weeks until the big event, we’ve raised just over $7,000 for Brooklyn Community Foundation, which is around 30% of our $25,000 goal! Ziggy WODdust and the Squatters from Mars are still holding onto first 1st with Foam Roller Derby in 2nd. Charles S. is still our top individual fundraiser. It’s crunch time, gang! Let’s get going!
We’re still looking for donations from sponsors to give away as prizes on the day of the event. Please contact our Events Coordinator Danae at Events [at] CrossFitSouthBrooklyn.com with your treasures.
Go Hear Stella Z. Sing!
Want to treat yourself to a post-FGB evening of music? Here’s a note from Stella: “My choir, the Oratorio Society of New York, will be performing an all-Brahms program at Carnegie Hall at 8 PM on Monday, November 6. We will be doing the gorgeous German Requiem and the Schicksalslied (“Song of Destiny”). I have 1 ticket available in the rear balcony for $25 each (no online ticket fees like the box office has!). If you’d like one, please email me at stellavision [at] gmail.com. You can also get tickets in other sections of the auditorium here.”
_____________________
Yesterday’s Results Board: Snatch | Double-Unders, Power Snatches
Should We End Aging Forever? Kurzgesagt (vide0)
Living Large After Lung Loss CrossFit Journal
Had a late start day today, so I got to join the 7am crew!
It was wonderful, aside from getting stung by a bee while strict pressing(!!) and then getting covered in dog poop while unknowingly climbing the rope we weren’t supposed to climb. That was fun!
Press: 60 6×3
SDL: 135 6×3
-Played with some handstand walks to the wall–must master the feeling of leading with my feet and not be afraid of falling!
-Rope climbs were fun, until… the dog poo.
-Ran 5 times
-Threw in some GHDs instead of rope climbs after I cleaned myself up.
All that before my first cup of coffee! What a morning! But hey, workout is done!
omggggggg a bee sting and dog poo? You’re a trooper Allie!
8am Class
Press
135x6x2, 135×5
God damned last rep.
Sumo
295x6x3
Easy, except for grip.
Fun climbing ropes, inverting, and rowing at an easy pace. I’m usually pretty anxious about going close to the wall on a wall walk so today was good.
Tempo Press: 70 x 6 x 2, 70 x 5
Didn’t even attempt that last rep – just knew it was not going to happen. Alas…
Tempo Sumo Deadlift: 243 x 6 x 3
Double overhand grip on the first set. Had to use switch grip halfway through second and third sets – thumbs just hurt way too much. Will try taping them next time to see if that helps.
Lots of wall walks, rope climbs, and some jogs.
Reverse tabata assault bike after.
After 5-6 days of driving, finally got a workout in up here at Crossfit Burlington.
Strength work was ~16min to work up to 6×5 deadlifts @ 70% which was…a wake up call for these ded, driving leggies. Did this at 155x6x5, all touch & go with switch grip.
WOD:
500m row
40 air squat
30 sit ups
20 push ups (scaled knees)
10 pull ups (scaled to ring rows)
Rest 3min
40c row w/damper at 10
30 kb squats (24/16)
20 med ball sit ups (20/14)
10 HSPU (scaled to box pike)
5 bar MUs (scaled to regular pull ups)
Finished the first round at 6:18, total time 18:20. Pull ups are totally gone, but I’ll find them again!
Nice gym, super nice people, but as always, I miss the careful guidance of our coaches when I drop in elsewhere…
5-6 days to Burlington? You might have gone the wrong way!
There were many states/stops in between :p
Makeup Sunday post:
9 AM with Fox and Keith
OHS: 2x 95,100,105,100,115. Very happy with this- my 1RM is 120.
Metcon @75# and single unders. : Round one= 2 rounds plus 43 reps, Round 2, 2 rounds plus 42 reps. Some people are really fit.
10 AM today with Lauren and Brett.
Press= 2x6x105#, 1x5x105- just couldn’t get that last one overhead.
Sumo DL= 3×185#.
wall walks, rows and rope climbs, oh yeah!
It’s been a while since I’ve found time to post. Glad I can today because it was a good day on the rack with my home girls!
7 am with Lauren and Ro who both seem to agree that my pinky isn’t broken.
55# – which I kept missing last reps at in the 8 rep tempo scheme, in the working up to a heavy 8, and even last week in our first week of the 6 rep scheme. Actually, I added the blue rings today so 56# and no missed reps even though I saw that bee that got Allie during my second set. FOCUS!
135# on the sumo (with Allie’s encouragement). I was planning 130 so this was a fine add. These felt good and then even better when Arturo gave me a correction to push through my heels to stand straight up rather than keeping hips back.
I like climbing the rope but kept it to single climbs each time. Jogged a steady pace with a few sprints (probabaly 50 m) to finish off a couple times. Tried to hold some steady hands stands – so-so.
I won’t go so far as to do a bunch of make up posts but a low light and a highlight. I freaked out at the thought of the 80-60-40 workout last week. I had a few fierce debates with myself and finally agreed to go for it starting with a 10 lb ball to 8 ft, rather than my usual 14#. That made everything else doable and I actually had fun and felt really accomplished in the row. It’s hard to remember what and when to push and when to cut a break for yourself in order to stay on the long run course. I also made more consecutive double unders last Tuesday at AG (14) and then even more yesterday (17). So there’s that too!
A great AR sesh with Fox and friends yesterday was right on time. (Always is.)
Something to think about: Wodapolooza is happening in Miami from January 14-17. Our very own HarpZ is participating. Is anyone else? Keith maybe? It’s MLK, Jr. Weekend and it’s Miami. It would be fun to go and soak up some elite crossfitting and sun. I’m giving the trip serious consideration. Who’s interested?
: ) : ) : ) : ) You rule! @Shawn I think it’s Jan 12-14! So my comp days will be Fri, Saturday, and Sunday!
7am w/ Ro + Lauren
Felt weird this morning…ate a bunch of crap this weekend and haven’t been sleeping well lately. Fitness/wellness is holistic, y’all.
Press: 50#
Sumo deadlift: 125#
Press was fine; definitely should have gone heavier on the deadlifts. I’ve been struggling on Mondays this cycle…a lot of work to get through, and the switching between sumo and stiff-legged deadlifts confuses me. I also missed a few weeks early on and it really threw me off! With a coach’s blessing, I might try working up across my deadlift sets next week.
Was grateful for some NFT work because of aforementioned under-the-weather-ness. Rope climbs are fun!
Also, small but great Short Circuit class with Fox on Sunday morning! Highlights included DB lat pullovers, 100# sandbag holds and AC/DC-synchronized air squats.
12pm group class with Fox
Press @ 31×1
(45×6, 55×3, 65×2)
72x6x3
-made all my reps! happy I made a 2# jump, it was just right
-focused on really neutral ribcage, tight glutes/abs, and skimming past my nose. wasn’t perfect, but it was much better.
Sumo DL @ 31×1
(95×5, 135×3)
165×6
185x6x2
-counted 165 as my first work set b/c we were short on time and I wasn’t sure where to go on this anyway. 185 was about right. sure I could do more, but felt like I was able to really focus on position. staying pretty even side to side.
NFT WOD = 3 rounds
14 cal row x 2 rds, 270m run x 1 rd
5 wall walks per, push up to hollow, nose & toes
3 rope climbs
fun! daaayyyum those wall walks always add up.
accessory, 5x, rest as needed:
2 toes-to-rope R hand on top
2 toes-to-rope L hand on top
rings complex… :10 top support, :05 negative, :05 bottom support
Hi Guys,
Does the website still have travel gym recommendations? Clicked all over the place but couldn’t find them.
Thanks, Ben
They went away 🙁 What city are you interested in?
Thanks Stella. London. Staying in The City.
This experience is several years old, so take with a grain of salt: I went back in 2012 to CrossFit Central London and found it…okay. Really convenient location, but the coaching was mostly nonexistent. This was especially apparent because the WOD they had programmed that day included KB snatches, which I had never done before, and I really wish there had been a bit of a how-to beforehand the way SBK would do it.
The owner of CrossFit Blackfriars also knows Chainsaw Charlie. I didn’t make it there the last time I was in London because it ended up being too far from my hotel, but that’s another one that could be good to check out.
12pm with the Fantastic Mr. Fox (anyone else excited for Isle of Dogs? Coming out in March 2018!)
Got to bar partner with Whit! Which was super efficient and it’s always fun to lift with the beasts.
Press 60lbs.
About right. Last rep got squirrelly on all the sets. Need to work on evening out the L arm.
Sumo DL 185lbs felt good, heavyish with the tempo.
So fun NFT! Lil jogging, lil handstanding (scaled to 5 wall walks), lots of rope climbing. Rope climbing is my 110% favorite. Played around with some legless climbs, basically got 4 hand transfers and about a foot of height lol. Probably get more bang for my buck doing descents.
Spent a lil extra foam rolling at the end cause my stress response is butt clenching (R glute med.) vs shoulder shrugging like normal people.
Trailer:
https://www.youtube.com/watch?v=dt__kig8PVU
6:30 group!
47 on the presses, 95 on the deadlifts. Mel reminded me to keep my shoulders back when I stand back up. So easy to hunch!
had fun attempting to hang on a rope for 5 seconds and doing some casual wall walks/rows/jogs. Really fun to see everybody get so high!