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 comments.
Tonight, the bouncy castle returns! The Community Potluck starts at 7pm and will bounce on until around 10. We’ll have food (of course), board games, and karaoke. See yesterday’s post for all the details!
This Week at CFSBK in Review
1. Our new 8-week training cycle, which will take us through the end of the CrossFit Open, dropped on Monday. Don’t forget that you can always see what’s happening in group classes over on the Current Programming Cycle page!
2. Check out this very useful Ask a Coach video on how you should be balanced in the Back Squat, Overhead Squat, and Front Squat. Is there something you’d like to see us address in a future video? Let us know in the comments!
3. Well, well, well. It looks like we have a bunch of your stuff again. But we want to give it back! Check out our latest lost and found clean-out, and be sure to claim your possessions before we donate them to CHIPS in a couple of weeks.
4. “I don’t want to sell memberships. I want to be a coach, and I want to have community.” That’s our very own Captain Osorio making us proud once again in “A New York Decade,” CrossFit Journal‘s in-depth interview on his 10-plus years of running CFSBK. Just read it!
5. The next Look, Feel, Perform Better Challenge Lecture and Q&A is tomorrow, February 4th at 12pm in the Annex. See the event page for details!
6. In another fun installment of Better Know a Member, we learned more about one of our Fit 55ers, Trisha Buckley. “Mama Buckley” is a super cool Park Slope native who reads tarot cards and inspires everyone in class. She might just inspire you, too!
7. Last but not least, REGISTER FOR THE DANG CROSSFIT OPEN! Our goal is to have 200 CFSBKers participate this year. We’ll have info about this year’s Open Intramural Team Competition very soon…
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Yesterday’s Results Board: Rest Day
Sweet Potatoes vs. Regular Potatoes Precision Nutrition
Olympic Weightlifting as Plyometric Training Breaking Muscle
11am class partnered with Greg (not the Velicipastor) C
1 Rounds + 110 reps
We crushed it. I gave my all on my last 20 calorie row “knowing” it was my last…then Greg was kind enough to row like a 2000 cal split for his so I could do a few push presses. G00D TlME$
POTLUCK!
9am— Partnered with Rachel H
Got 21 push-ups- RX
We both struggle with rowing, so we did sets of 10 cals on the erg.
Took us 7:30!
Push presses: sets of 5 and then 3s/2s. Hard.
TTB: 10-10, then 5s. Easy.
Deadlifts: ended up doing some sets of 20. These felt easy!
Push-ups: I did 15 at the last second— wish I had time to do more… :/
AG Strength was awesome. I swear, Russian dips are the hardest exercise I have yet to do at Crossfit south Brooklyn. By the end of 5, every muscle in my body is shaking.
See y’all later at the potluck!!
12 w/Brett + Whit
BRO this workout was like so many things I’m not great at. But hung on and used it to test just how terrible 35#s overhead are for the open.
Partnered with Carissa, got through 31 push-ups. RX except we both dutifully subbed kipping leg swings to practice the rhythm instead of bobbling through ttb singles. Push presses were about as bad as I might have thought. Now I know!
3 rounds of modified cashout after – that shh was advanced.
AND THEN!
HBBS: 135x5x3
WOW this was like relearning to squat after almost a year of low bar. Damn.
DL: 135×5, 155×5, 175×5
11am group
Partnered with Sarah E and we got 1 round plus 39cals on the erg.
-erg in 20cals, push press mostly in 5’s, ttb in 5’s, pushups started as 5’s then down to 3’s, 2’s., deads in 10’s. The pushups definitely took the longest.
Fun class! That cashout was killer though. I could no do the whole sequence unbroken. Did 2 more muscle-ups between rounds though!
Back after a restful 6 days in Barbados… 2 hour surf sessions each morning, but I took the rest of it as a nice de-load week. Nothin’ but naps and reading in the afternoon 🙂 Have been really happy with my surfing “progress” over the past few years, even though I surf less frequently now than I was 5-6 years ago. I feel strong and powerful paddling into waves and controlling my board, and I have a lot more confidence paddling into more challenging waves, getting into the right position at the right moment. Had some great success with adjusting my footwork and bodyweight a bit to cut better lines, even though the waves were small. FUNNNNN!
Today, low-stress workout to get back to those crossfit vibes. Rested about 3-5 min between each of these.
(5 min easy bike, 2 min ski erg, crawls, etc.)
10 min assault bike
:30 on / :30 off
“on” = 66-68 rpm
“off” = just easy legs
10 min EMOM
even: 2 strict pull-up + 4 kip pull-up + 8 push up
odd: 10 alt cossack sqt + 15 du
(had some good laughs using a rope i’m not used to! lots of trips!)
10 min EMOM
even: 8 DB push press + :15 DB OH hold @ 35# ea
odd: 12 GHD hip ext + :15 sorenson hold
10 min cooldown row and stretching
12pm with the freshly tanned lovebirds 🙂
It’s been a while since I’ve done a Saturday group class, classes like today’s are what I like most about CrossFit.
Partnered with Rob and I feel like we developed a very solid, albeit ambitious, plan of attack.
We killed the erg, shoutouts to Nick P and the crash b’s for vastly improving my rowing technique. Rob is a great rower no doubt. We were pulling 1700-1900s the whole time.
Push presses felt good, finally understanding how that “pop” really helps shoot the weight overhead. A couple months ago we did a similar workout and I struggled with 40#, this time it felt like no big deal, lightening speed.
We scaled to some kipping leg raises in the latter portions of our sets.
Deadlifts were ambitions sets of 20x but we managed to survive.
The push-ups is where we hit our big challenges. We were expecting to bang out sets of 5 like it was no big deal, we ended up doing wild random sets of 3 or 5 or 7 or 13 or until one of us would collapse after a few and the other took over.
We then got another 60 cal out of the erg doing sets of 15 all-out cals. I felt the nausea come on strong after that one.
10am class with Melo
Partner with Coop – 1+61 Rx
This felt great, we had almost no down time, kept moving all the time and never redlined. We split the erg in 25 cals, PP in 8s, T2B in 5s, DL in 10s, PU in 5s, last row in 20s.
Coop is a beast in the erg, he was pulling 1900 cal/hr during his “easing into it” first row. I managed to row around 1500-1600 which is about 1 cal/pull. First 100cal took us 4:20min.
I felt great afterwards and was amazed at how people got to 1+80 or 1+110 (!!). Thinking about it afterwards, the only way to cut time would have been doing larger sets – we could have probably done 6s on T2B and 15s on the DLs. All in all, happy with our effort and amazed at the elite fitness in our gym.
11am AGS
Felt much better today, DB rows at 60lbs, behind the neck press at 90lbs… Making progress.
Hoping to make it to the potluck, but still not sure 😕