CrossFit South Brooklyn

Established 2007

WOD 10.28.17

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Partner WOD

In teams of 2 with one partner working at a time…
7 Rounds (each) for Time:
21 Double-Unders
7 Dumbbell Power Cleans
7 Dumbbell Push Presses

Scale the Dubs to 50 Singles or 7 attempts. Choose dumbbells that are challenging but allow for at least a few unbroken rounds, or about 50% of your bodyweight between both dumbbells as Rx’d.

Rest 10 minutes, then…

In teams of 2 with one partner working at a time…
For Time:
100 Calorie Row
50 Burpees
50 Calorie Row
25 Burpees

Break up the cals/reps however desired.

Post time, Rx, and partner for each workout to comments.


Nick coaching Debbie P. at the 2010 CRASH-B World Indoor Rowing Championship

TOMORROW: CRASH-Bs Kick-Off Meeting with Coach Nick

Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Olympian Coach Nick will prepare participants in the months leading up to race day, which is February 25th, in Boston. Come to Coach Nick’s kick-off meeting at 12:15 on Sunday, October 29th in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.

Here’s some basic info:

  • The events at CRASH-Bs are individual
  • You don’t have to be a CFSBK member to participate—so tell your non-SBK friends! (If you have any!)
  • The group will get together for three technique clinics (each of which will conclude with a workout) and three or four races
  • Participants will do the workouts on their own
  • Nick will provide programming and support—including video analysis of your technique—throughout the program
  • Anyone can join—there is no minimum performance requirement

At the kick-off meeting, Coach Nick will explain the program in detail.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.

_____________________
The Battle of Brains vs. Brawn NY Times
The Key Component of Mindfulness that Lowers Stress Pacific Standard

Comments

  1. STRONG FIT:

    LIFT THINGS
    WALK WITH THEM
    PUT THEM DOWN
    TALK IN ALL CAPS
    DISCUSS SOUND FINANCIAL PLANNING

    BEST SATURDAY 8 AM ACTIVITY THAT DOES NOT INVOLVE STAYING UP ALL THROUGH FRIDAY NIGHT

  2. Lucky me, the 1pm group class was small so I opted out of coaching and jumped in to be partner’s with none other than B-rad L!

    part a: 9:48
    B used 50#, I used 30#
    RX is somewhere between 30-35#, but I opted for slightly lighter, working on stability, and moving fast. L tricep ON FIRE after this, which is a testament to how my body works with barbells vs. dumbbells. also banged my shoulders up on the cleans like a dummy :-/

    part b: 10:34 (30:22 total for the whole workout)
    Brad did more calories, I did more burpees. Our strategy was alright but had a few holes in it. Happy I was able to keep the erg above 1000 for just about the whole thing, staying up in 1100-1200 for a good amount of it.

    after class …
    10 min EMOM with Greg C!
    even: 15 wb shot (16#, 9′)
    odd: 3 bar muscle ups (2-1)
    felt good to string BMU’s together here and get some reps in while already fatigued

    then…
    12 min, sustainable pace
    9 walking lunges (L leg 5, R 4)
    7 TTB
    130m run
    =6 rounds + 16 reps

    cool down stretching, elbow CARs, etc.

  3. Had drama club rehearsal today, forcing me to do 1pm group class and AG strength at open gym.

    Took it easy at group class because of all the important stuff at aG strength! (Partnered with sasha who was also blown up from doing AG strength earlier!)
    20# on cleans/push press (rx is 27.5) but I did everything unbroken and as muscle cleans, so that was cool.

    Sasha did more rowing, I did more burpees. Man… my attitude is so bad towards rowing. I can’t afford to add another expense to my plate right now, but next year, I’ve gotta tackle rowing through crash-b’s. It’s such a downer— I also am so negative in attitude towards it. Boo.

    In other news, made up AG strength at OG——— and got a strict muscle up!!! I am still in shock. Had no intention of doing that today and it was totally on a whim!

    Also congrats to Bethany on her meet today!! She is amazing!!

    Also, saw Erika working informally with Alona and Rachel on the hoop during OG- can we get a hoops class!?!?!?

    Anyway, Jess Fox gave me the mojo I needed to get my goal! Pretty fun doing something you’ve never been able to do before 😛

  4. OG today!

    Snatch: worked up to 93 (98%) and then failed 96 a few times- just too scared to drop under since my high pull was practically to my chin 🙂

    Did some pull up/ring dip stuff

    Jackie RX in 9:25 which is a 16 second PR. I’ll take it!
    (1000m row, 50 thrusters at 45#, 30 pull ups).

  6. Short Circuit. I can bear crawl! Who knew? 😀

    So great to be easing back into all the fitness. Shoulder still has a way to go but I’m definitely on the mend.

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