CrossFit South Brooklyn

Established 2007

Open Workout 18.2

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Open Workouts 18.2 and 18.2a

In 12 Minutes:
1-2-3-4-5-6-7-8-9-10 reps for time of…
Dumbbell Squats
Bar-Facing Burpees

If you complete all the Dumbbell Squats and Bar-Facing Burpees in 18.2, you will use the remaining time to complete a 1-rep max Clean. If you do not complete all 110 reps of Squats and Burpees, your score will be the number of reps completed in 12 minutes.

Post time, Rx, and load to comments.


Thanks to everyone who came out for Friday Night Lights last night! See you next week for 18.3!

Tomorrow: Look, Feel, Perform Better Challenge Info Session: “What Even Is a Carb?”

The 5th Look, Feel, Perform Better Challenge Lecture and Q&A is tomorrow at 12pm in the Annex. In “What Even Is a Carb?” we’ll learn a bit more about what macronutrients are, which foods contain which, and some simple guidelines to help us choose foods that are better for us along a spectrum of Healthy to Less Healthy to Unhealthy. As always, there’s an open Q&A afterwards where you can air out whatever you like.

Register for Active Life Strength

Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs.

The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.

For more information on The Active Life, check out:

Schedule

March 12th, 2018 – May 3rd, 2018
Monday and Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Cap: 12 athletes

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

Register Here!

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18.1 Workout Analysis Beyond the Whiteboard
Nicole Carroll’s Tips for 18.2 CrossFit

Comments

  1. This photo is about 1% of the total experience without sound. If you need the full 4D IMAX Dolby Digital experience…ask Harpz for a viewing today.

    Good luck everyone today on 18.2, it’s a super fun workout!

  2. ha!!! still laughing about last night. Friday night lights is a blast, if you’re on the fence about doing it, just sign up! It’s so fun.

    Getting my first go at 18.2/18.2a:

    18.2- 5:25
    18.2a- 167#
    Unlike my last workout, went into this with absolutely no plan other than to go as hard as possible and see what happens. It happened. I don’t think I even took a breath for the last 20 reps, let out one of my classic tribal screams at the end. Footage is phenomenal (see photo above).

    Judge C Fox- “there is a whole other part!”
    Me flat on my back with 6 min to go- “i gotta chill”

    Dumbbell strategy was to just transition fast on the earlier end with whatever front rack, and then when they started to feel harder, I went with Vellner’s strategy, where he held the dumbbells behind his back to keep him more upright, squatting a little on the slower side to give himself a chance to breathe. That was the perfect strategy for me, i was just squeezing the dumbbells against my head so they felt stable, and squats were way easier. Anyway slow on dumbbells and fast on burpees worked well for me. All burpees just jump and go. Disorienting workout. I needed a lot of guidance on where I was in space and I definitely need to choose a consistent jumping strategy over the bar. Either way, I’m SO STOKED about this time.
    —-
    BUT. it may have been a bit too much because even with all of the extra time, I had almost nothing left for my lifts. In warmups I basically muscled 165#, so i thought 175# was a guarantee, as it normally is. Wanted to open with that, i didn’t even hit it for my final attempt! That was humbling. I was riding the emotional wave of the previous part for sure. Need to rest a little longer. At this point, squat clean in competition isn’t an option for me. I’m a better power cleaner right now so I’ll make the most of it the next go around with the intention to chill a little more on the WOD on the front end and stay focused in my lifting piece. Hoping for 185 for attempt 2!

    BTW, loving these articles that all of the coaches have been putting out recently. For the record, I am all for C Fox’s advice about one and done. Where my goals are currently at, I am in the position where I basically have to give them a second chance. I can’t wait until the day for when I can just do them once, and just move on. It’s no fun to ruminate for 4/7 days a week over redoing a workout, especially for 5 weeks straight. Remember to have fun with it and be proud of your hard work! Thanks Brett for becoming the spirit of the open, I’m so excited about how this Friday night lights thing has come together. It’s really really awesome.

  3. Rest day today but just want to say I really loved my first FNL last night! Great energy. Great primal screams. I did it scaled; 9:43 and 93# (a power clean PR that I hit warming up).
    Looking forward to getting to at least 1 more.

  4. 8am w/Melo & Jess

    18.2[a]: 8:49
    18.2a[b]: 135# (1RM match)

    I’m very happy with this, mostly because I actually used some past benchmarks to set a plan and STUCK TO IT. My goals were: 1) keep my cool through round 7; 2) get the first part done under 9min; 3) hit a clean over 130#.

    I looked at the bar-facing burpee/OHS workout from a couple of weeks ago to set a target for my time time and then looked at the DU/power clean workout from before that to think about what weights I could clean under some duress. This was all much more crossfit-y than I usually get about things, but really confirms a lot of the best practices SBK tries to encourage: tracking/logging workouts, setting a plan vs. winging it, etc. Good stuff.

    SO happy to partner w/Kirby again, too. Kept me calm & encouraged! Hope everyone has fun with this one and GO GREY TEAM).

  5. Had a gnarly cold old week, so had basically all but decided I would have to skip this workout. Then I woke up this morning at 6am with a crap ton of energy, feeling pretty good. 18.2 it is!

    Legit thought I miiiiiight try Rx when I saw the workout and then switch partway through to scaled, but realized it probably didn’t make sense scoring wise (as it could have last week with the AMRAP), so went with scaled and it was 100% the right decision. I never made it to the bar, only hit 89 reps.

    It was not the result I was hoping for, but I know I gave it my all, and reminded myself that this time last year I was still doing elevated pushups and got dizzy every time I did those scaled plank burpee alternatives. No dizziness these days, and today a few of those burpees were almost rx (but mostly knee-push ups, steps instead of jumps, etc, still tho progress!).

    Also y’all should know Theodora totally killed those cleans. So fun!

  6. Guys…FYI, so you understand how scoring works – even just 1 rep Rxd scores higher than 1,000,000 reps scaled. If you can Rx…do it!

    FNL
    Got to judge a few TFBAs and also:

    18.2
    Rxd in 8:10
    18.2a
    257

    Pretty happy with that. Not sure I could have done any better. Last clean was a buzzer beater and felt so epic 🤘🏼I would probably not have made it if not for the crowd yelling at me to stand up. Thank you!

  8. 9 AM shot at 18.2 (and 18.2A!) with Jess and MeLo
    Watched strong fit while warming up- some crazy 1 arm DB lunges- amazing stuff.
    Had no idea where I’d end up here- wasn’t sure I could clear the work and get to the cleans- just told myself to keep going.
    Took 2 15 sec breaks and stopped a few times at the top during the squats and never stopped during the burpees. Finished in 10:41.
    4 clean attempts: 97/117/137/and 152 (92%) just under the wire.
    That last clean was so fun. So fun.

  9. 9am with MeLo and Jess
    Props to the two of them for running a gigantic 9am class seamlessly when they couldn’t split class because of short circuit.

    18.2 Rx’d in 7:47
    18.2a 217#

    Soooo that happens to be a 22# clean PR. I’ve historically had so many hip issues I always cut my pulls short. MeLo has had me do a lot of core strengthening and the results speak for themselves.

    I dreaded this workout going in and ended up really liking it!

  10. Not registered for the open. So did this un-judged during 11 a.m. with Whit and Keith. So lonely. wah wah. :-/
    8:41 rx’d on the first part.
    hit 205# for the second bit. missed 215# at last second. I think would have been done if I’d tried to hit it earlier.
    Love the harpz and fox photo!

  11. Rest Day Today, but came here to say that Friday Night Lights is SO much fun!! Thank you to everyone to organized and set up. My sister is in town, and she loved watching it all!

    18.2a: Rx’d and finished in 10:02. I was REALLY hoping for sub 8 mins here, and got more and more disappointed in myself every time I looked at the clock. I definitely should have paced myself better. But then I got to cleans, and

    18.2b 135#! This is 3# under my 1RM full clean, which I am very happy with. I got three attempts! 115, 125 and 135.
    Looking forward to next week!

  12. Got after 18.2 with Whit, ,JB and Tom today at OG!

    18.2 : 7:32
    And 18.2a : 137 for a Pr match

    I tried to just keep a slow and steady pace on the first part without taking rest. My goal was 8:30 so I was very happy.

    Took a little rest then hit 107-117-127-132-137 and failed 142 at the 12 min mark. Super happy with a PR match, but it’s also great to know I have that 142. I caught it soft in the bottom, but 137 felt great and normally I catch that weight way deep in a squat and it’s hard to stand up.

    Glad I got to do this with some badass ladies too!

  13. 18.1 9:46
    My goal was 8:30 but I got 8-10 no reps on the burpees. I stepped back instead of jumping back with both legs simultaneously. I’ve practiced the new burpee standard on the box and it did not translate to going over the bar for me! I didn’t let it frustrate me though and just kept moving. Squats were surprisingly fine and fairly quick.

    18.a 147#
    Prior to the workout, I tortured myself about my starting weight so I wrote down three possible plans on a whiteboard where I ended at 130 or 135. All those plans went out the window when I only had 2 minutes to spare and because I had an awesome cheering squad/pit crew (Asha, Pierre, Carissa and Thomas….thank you!). I did all full cleans because my power clean form is inconsistent and didn’t rest after 18.1 because I didn’t have time to rest. Adrenaline is a wonderful thing. 117-127-137-142. This is a 7#PR for a full clean.

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