Put on your Potluck faces ’cause it’s Potluck time!
Tomorrow Night: CFSBK Community Potluck!
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 and will continue until around 10. This event is open to everyone and all are encouraged to come. Bring your friends and family!
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 Coach David!
- In a CFSBK first, we’ll be doing karaoke! In case you want to practice beforehand, these are the YouTube channels we’ll be using: Sing King Karaoke and Karafun.
- THERE WILL ALSO BE A BOUNCE HOUSE (for kids).
- 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!
Get your heavy-duty plates ready. We can’t wait to see you there!
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Yesterday’s Results Board: Double-Unders, Power Cleans
From Crutches to Deadlifts Starting Strength
The Transformative Power of Boxing for Women Girls Gone Strong
Saturday’s Programming
Partner WOD
In teams of 2 with one partner working at a time…
AMRAP 20 Minutes:
100 Calories Rowed
80 Dumbbell Push Presses 50/35
60 Toes-to-Bars
80 Dumbbell Deadlifts 50/35
100 Push-Ups
Scale the Toes-to-Bars to Hanging Leg Raises as needed. The Deadlift should be medium-heavy for you, something you could perform a set of 10+ reps of when fresh. DO NOT drop dumbbells from overhead on the Push Presses. Maintain contact on the handles until the dumbbells are on the floor.
Post rounds, reps, Rx and partner to comment.s
7am, Thursday’s work with JB
Ok, this is probably a bad habit but the first thing I do when I wake up in the morning is reach for my phone and read the workout of the day. I’m usually half asleep, so I did NOT realize that Thursday’s work was THREE rounds per session (not to mention “3 Rounds” was in bold AND underlined). Anyway, things got way heavier than I was mentally prepared for but it’s all good.
Weights were 83-93-103-113-123. Everything up until the single 123# moved really well, I was able to keep it TnG until 113#. Great cues from JB to just get lower/under the bar as it got super heavy. Simple and obvious, but I needed it.
Double Unders are the MOST frustrating thing for me. I think I need to video myself, as I’m sure it’s a combination of a million things I’m doing incorrectly. ***Any tips or words of advice are appreciated!*** I didn’t keep to any consistent number of attempts, I just kept going until I got too frustrated..usually anywhere between 5-8 total DU’s, with about 5-6 singles before each DU attempt if that makes sense.
Happy Friday!!
Jaime/Fellow Carp-er,
Please let go of your frustration. Unless you are Carissa or Chaneve, among those with bionic DU abilities, these take a lot of time to get. For what it’s worth, it took me between year 3 and 4 of CrossFit to really get them. After a very disastrous (embarrassing in my mind) Flight Simulator one day, Coach Noah gave me his old rope with the condition that I would practice outside of class. He recommended focusing on single-single-double for awhile, and eventually single-double. I now had to learn the slower cadence of doing that vs. the go-hard-like-a-crazy-person to get 5-10 doubles and then die. But that cadence was key to train myself. I would do “extra” reps in the workouts counting just the doubles but this was now sustainable. Eventually, if a workout had say 4 rounds of doubles, I would do the first 2-3 rounds with alternative reps (that’s a nod to my Open team last year!!) of single-doubles and then go for all doubles in the later rounds.
It took months to even get to that – I would practice often and feel like I was getting nowhere, but the neural adaptation was happening. Just very slowly for me.
My guess is for you and most people, it will take a lot less time to get them, but I wanted to share some perspective to encourage you.
Plus, you are already a Power Clean queen!
I’ll tell you what I told Daniel R: Progress with DUs is so not linear. For me it took like three years of flailing and tripping and cursing with the rope, and one day I just had them, albeit inconsistently. I don’t know why or how it happened, but I also think it’s not like it would have “just happened” that same day if I hadn’t had all the 9000000 frustrating attempts before that.
Once I had them, progress toward consistency, fortunately, did not take another 3 years. I’ll never have 200 unbroken like the crazies on the leaderboard, but I can rely on having them for 10-20 at a time most of the time now.
Thank you both! I know I shouldn’t be so hard on myself, and I’m usually not. I think it just got to me today because I had FIFTEEN rounds to work on them, and each set was more frustrating than the last!
@Asha where’ve you been!!?
By no stretch of the imagination do I know what I’m talking about, but since a month ago when David insisted I do triple unders (thus tricking me into getting a few double unders), I’ve tried to harness his trickery and it’s helped me get them sometimes.
Keep killin it all!
Very much understand, Jaime. I’ve been doing OG!
6am yesterday and today:
Thursday’s work:
Got faster every round starting at 1:18 and finishing at 0:57 – tripped up once each on the last two intervals
Saturday’s partner WOD with Roy:
1 round + 61cal
Push-ups were really the limiter here. We were down to 3s and 2s pretty quickly
7am w/ JB and Lauren
Harder than I expected, but fun!
82x5x3, 92x4x3, 102x2x3, 112x2x3, 122x1x3. Doubles are one of my stronger skills, so I was all, “I’m gonna do all 15 sets of 20 UNBROKEN AND PERFECTLY.” …Then I cracked under the pressure and tripped twice in my first set. >:( Got into a rhythm after that and was mostly fine, except my ponytail got stuck in my rope like twice on rep 19! Rude.
I’m pretty sure 122 is pretty darn close to my 1RM power clean. The 2nd and 3rd singles of the last round weren’t pretty, but they definitely happened…which makes me think I probably have a heavier power clean in me. Happy that the ideas of using my arms less and my legs more and of getting under it are finally sinking in! Making that *~brain-body connection~*.
Excited for the potluck! I know karaoke is this year’s activity, but next year my vote is for tarot/astrology readings from @trisha!!
that is a brilliant potluck suggestion, Kirbs!!!
& SO strong on those power cleans (you, too, @Jaime!)
12pm Thursdays workout with Nick.
I was wondering how to approach this WOD given that my current power clean PR is less than 155, so I asked Fox about it. His advice to me was “go hard or go home Lynsey” (said with pure aggression!), so I decided to RX it. Double unders were smooth in every round due to my Zen approach which Nick recommended before the workout. Great advice! The more relaxed I am the easier Double unders are. I completed all rounds including the 135# before the 3 minute mark with no failed reps. Unfortunately I didn’t power clean 155. With hindsight I should have brought it down to 145, but I just kept trying to get the 155 and never made it. Really enjoyed the workout though!