Handstand Push-Up / Dumbbell Split-Stance Romanian Deadlift Superset*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps
Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.
A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps
Add weight and/or reps to last week.
Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps
Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.
A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps
Add weight and/or reps to last week.
*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads/reps to comments.
Exposure 8 of 8
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Every Minute on the Minute x 10:
20 Double-Unders
10/7 Hand Release Push-Ups
5 Pull-Ups
Post work to comments.
Mer-Bear’s award-winning pie from last year
Save the Date and Get Cookin’ for the Community Potluck on February 3rd!
We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm! This event is open to everyone and all are encouraged to come.
Your dish doesn’t have to be paleo, but please try and keep the ingredients of your dish to within the guidelines of the Challenge… animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, whole grains, and dairy are all good to go. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert that limits the use of sugars and refined grains.
- The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
- If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
- We’ll provide notecards so you can label your dish and list its ingredients.
- When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
- There will be a raffle for one free personal training session with Captain Osorio himself!
- THERE WILL ALSO BE A BOUNCE HOUSE. Bring your kiddos!
- If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
- We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at events [at] crossfitsouthbrooklyn.com to let her know you’re available.
- Let us know what you’re bringing by posting in the comments section of the event page!
We can’t wait to see you there!
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Yesterday’s Results Board: Rack Jerk | Front Squats, Toes-to-Bars
How I Made Peace with My Appetite Girls Gone Strong
How to Create Motivation (Even When It’s Not New Years) XPT
The CFSBK Potluck is always a great time…everybody should come!
7am class
DBSSRDL
50x6x5
2″ Deficit HSPU
5×7
Tough each set
Metcon was tough, arms blew up at round 6 and I scaled to 7 HRPU from 7-10
Lots of work-related drama-rama last night and very early this morning. I was supposed to be in Atlanta, now I’m not, I was supposed to do a 7 AM conference call (!!!!), then THAT changed at 6:22 AM, so…I am very proud of myself just for having made it to 7 AM class. Whew!
Also, my forearms are FRIED from Saturday’s Strong Fit axle deadlifts. Like, I was making chili yesterday and just stirring it was uncomfortable. Whoa. I ended up adjusting today’s weights as a result:
Seated press, 25x6x5. This is the same weight three weeks in a row, but I honestly don’t think I could have made a 7th rep. Should I maybe have gone down to 22.5 and increased the reps?
DBSSRDL, 30x8x3, 25x10x2. I did 35 last week but my forearms were not having it this week. My forearms weren’t even having 30 — I could barely hang onto the DBs — so I took Shawn’s suggestion of doing a longer set at a lighter weight for my last two sets.
WOD with 10 DUs, 5 HRPUs, and 3 pullups per round. This was just right, took me between 0:35-0:40 per round. I looked at the rep scheme when I woke up this morning and was like “this is gonna be an AMRAP, ack!” so I was glad when the coaches were like, “Don’t make this an AMRAP.”
I looked over at you when Ro said that!
Back with the 7am crew + Ro and Lauren, yayyy!!!
DB press: 25#x6x4
RDL: 40#x6x4
+ a few handstand kickups
WOD: Double unders were fine, all unbroken. Started with 7 HRPU per round and then scaled back to 5 when they started to slow me down. 3 pull-ups per round (though there might have been a couple of rounds towards the end in which I just did 2…). I think this scaling was right because I was heading to the pull-up bar around :30 into each round and finishing with 10-15 seconds to spare. However, I seem to have left my kip in LA 🙁
GREAT to be back!!
Anyone wanna go to the Klokov oly seminar with me March 17-18 an hour north of here?
y/y?
I hear there’ll be tiny pancakes.
Where can I find more info on the seminar?
https://www.neverstopgrindin.com/klokov-seminar-1
let me know! my sign up is very dependent on having a buddy or two to help me hug Klokov
can you bring back some pancakes plz?
hard yes
I will lend you one of my two Klokov t-shirts if you promise to get it autographed for me.
can do
6am w/Ro & Snickers
HSPUs 4x5strict, 1x4strict
RDL: 50#
EMOM – last 3 rounds pure torture. Planned on doing Chest to bar since it was only 5 pull-ups. That lasted 2 rounds.
Sunday
Jerk 215#
WOD 7R + 7 T2B Rx
Back in the swing of things.
Saturday: 1.7 mile walk home in the COLDDDD + CFSBK staff party at Brooklyn Zoo — we ran up walls, swung from bars to other bars, bear-hugged some heavy bags, and I even got one or two reps on the ninja warrior “salmon ladder”! fun stuff. lightly sprained/jammed my L index finger. middle knuckle was/is swollen and slightly purple. but improving fine.
Sunday: wanted to come in and do rack jerks and that WOD, but none of it was a good idea with the finger injury. would like to hit that later this week though! instead, did 75 min of intuitive movement/yoga practice at home… wow that felt awesome. my body was so happy afterwards.
Today: 12pm group class w/ Fox
Seated db press @ 40×1: 30#x8, 35#x5/5/6/5 – yowza that’s hard!
DBSSSLRDL @ 20×1: 40x8x5 … played with balance on last set and picked up the back foot
EMOM with 5 HRPU per round and 3 strict pull-ups for 1st 5 rounds, then 5 kipping for 2nd half of it. Finished :36-:38 each round. strict: 3-3-3-2/1-2/1.
I knew 7 push ups would add up and I’d probably lose position rushing through it. I’ve hurt my shoulder before doing that so scaled off the bat!
conditioning:
4 sets:
1:00 bike @ 60rpm
1:00 ski erg @ 2:16-2:20 (still feeling that machine out)
1:00 run @ speed 9.5-10
1:00 row @ 1:55-1:58
rest 3 min between sets
Pot luck? I’m in!!
Yesterday – the jerks felt really good and even though it wasn’t supposed to be a PR day I got to 103 x 2 and they were consistent. 98# was previous PR and I know there’s more there! Yay! Then the FS/TTB – 9 rounds plus 4 reps with 82# and mostly hanging knee raises (with a few toes thrown in at the end since I had more rounds than I expected). I was worried that I’d start missing the clean but they all came up for me.
Today – I feel like I should be making more progress on this super set. I’ve worked with 20# the last few weeks and wanted to move up. Grabbed the 25# and made only 4 reps. Went down to 22.5 x 5 for the next sets and stuck with a 30# on the RDLs. These are still killing my grip before I feel anything else working hard. Interested to see how this pans out!
EMOM – did 7 dua, 5 push ups, 2 pulls ups (not all successful) and fell behind the 45 second mark most rounds. I think all the upcoming days in the gym this week will be better.
20# to 22.5# is more than a 10% increase! Think about it like you do a barbell press — you’d get excited about a 2.5# jump there, why not 2.5#x2 on DBs?
5:30 with Keith + DO
Tempo (40×1) seated dumbbell press: 17.5x5x4. This was a little jump from 15 the past few weeks and felt challenging but I kept my form ok. SSSLRDL: 30x6x3, a jump from the 25 I’ve been doing. Didn’t finish these sets because I did some excellent handstand kickup practice guided by David.
EMOM was super scaled and I sill was finishing around :52. 5 double under attempts, 5 HRPU,5 hard ring rows. But hey, good news! David used some trickery, told me to do a triple under, and I finally got a double under! And not just one but 10 or 11! I feel both very gullible and very excited.
Oh and yesterday…
10am with Lauren + Fox
Jerks @ 75#. Worked on getting stance better and lower. Still felt a little wobbly but had stronger, consistent form by the end.
WOD: 7rds + 2 knee raises. Bar was 73# and I tried to do leg raises but am still making sure kipping happens well and I was losing the form, so knees it was.
AR and LFPB challenge lecture after; A+ to both.
😎🖤
ILOVETHEPOTLUCK!!! Taper week, going to spend the next 3 days doing performance care, testing movements in workouts, cardio-blasting, and also… chillin. I traditionally suck at modifying volume following a big competition and generally wind up a little bit broken either before during or after. So this time I’m really trying to do it right. This includes dodging every sick human on the subway, taking ALLLLL of the natural remedies and chugging an EmergenC as we speak to build up my immune system. I fear sickness. Anyway, I feel totally fine:
A) BSQ 5×1 @ 160#
smooooooth.
B) Got a heavy clean and jerk complex on the horizon:
5 min time cap:
3 hang cleans + 3 front squats + 3 shoulder to overhead @ 155#
2 hang cleans + 2 front squats + 2 shoulder to overhead @ 165#
1 hang clean + 1 front squat + 1 shoulder to overhead @ 175#
**i didn’t do this today. Just worked up to 3 hang cleans @ 155# followed by 3 jerks @ 155# for confidence. It will be very difficult but if I’m hyped up I think I can finish this one under the cap!
C) sand bag cleaning practice. I botched this pretty bad at subway series. I just caught word that the sandbags will in fact be 100# strongfit bags, which is a huge advantage for me! I fumbled through about 10 of them until i finally asked for help. Jake L and Brett basically saved my @$$ on this one with their tips. I would’ve bombed it if it werent for their help! It’s crazy how one little tweak to the technique can make a huge difference. They’re not as hard as I thought. Going to make sure I have this down before I leave!
D) Cardio:
6 rounds TABATA ski: 33 cal
*rest 1 min*
6 rounds TABATA row: 40 cal
*rest 1 min*
6 rounds TABATA bike: 31 cal
THATS A SPICY MEATBALLLLLLL
5:30 group class
Solo warm up on the true form doing some sprints
400m in 2 mins
3 x 100m in 55ish secs
Presses were at 40# doing 6 reps each time, followed by one descending HSPU
Split DLs with 45s for 8 reps. I’m angry bc after I was done I know I could have gone heavier. Meep!
The metcon was fun? Mostly because I got a majority of the double unders unbroken for 20. Dope. The half black part of me can jump after all. Push ups in sets of 5 and pull ups in 3s
Late night solo sesh
EMOM 12:00
A: 1 deadlift at 315+30lbs of chain
B: 5 strict HSPU
EMOM 10:00
20 doubles
7 HR pushups
5 kipping pull-ups
Tough one
Dumbell SPress
10|12|14|15|16k
Emom 10′
20 DU
5 Push up hand release
3 chest to bar
really cool wod