CrossFit South Brooklyn

Established 2007

Rest Day

Posted on


CFSBKers playing some Spikeball at Sunday’s practice session | Photo by Karina S. 

Saturday, May 5th: CFSBK Spikeball Tournament!

What?

An afternoon of friendly Spikeball de Mayo competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. You can also check out some fun photos from our last tournament. All are invited! Please sign up below if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up the day of the tournament. The top 3 winning teams go on the leaderboard until the next tournament!

When?

Saturday, May 5th at 4:00pm. We’ll start with about 30 minutes of practice and organization. The tournament proper will begin at 4:30, but please be at 597 by 4:00 so we know how many people are participating.

We’ll also be running another practice session this Saturday, April 28th from 4 to 5pm.

Go here to sign up for the tournament and practice sessions!

_____________________
Yesterday’s Results Board: Arnold Press / RDL | Burpee Box Jump Overs, Bike Sprint
The Hook Grip: Why & How to Do It Correctly Catalyst Athletics
The Untold History of the Back Squat BarBend

Comments

  1. Wednesday’s Programming

    BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

    A1) Back Squat:
    4 x 5-8

    A2) Three-Point Dumbbell Row:
    4 x 5-8

    Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

    *Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 4 of 8

    _____________________

    5 Rounds:
    30 Seconds Max Deadlifts 225/155
    30 Seconds Max Handstand Push-Ups
    1 Minute Rest

    Set a sustainable pace for both movements and try to stay within a rep or two on each round.

    Scaling the Deadlift: The Deadlift today is Rx’d at “Diane” weight, and is intended to be a medium load that 10+ reps can be done unbroken at. That said, you can choose to use it as strength training if it’s heavy for you, as long as you can move well.

    Scaling the Handstand Push-Up: Using up to 2 AbMats to reduce ROM is OK if you can kick up and perform a few reps. You may also choose to work full ROM strength by performing Push-Ups or heavy Dumbbell Push Presses.

    Post work to comments.

  2. Monday’s work with Lauren-
    Hurt my left hamstring by not warming up correctly before an intense climbing session on Friday. Will never happen again!! Thought I was good to go this morning, but even light Romanian Deadlifts were a struggle so I stuck to the Arnold Press. Did 27.5#ea x 6 x 2, then 30#ea x 6 x 2. Right side is SO much stronger than left!

    The WOD was ROUGH. Assault bike is not my friend! First round was MEGA frustrating because I was partner #2 and didn’t realize I had to press the start button, so the calories didn’t move. I think by the time I figured it out, the round took me nearly 2 mins. Rest of them were around 1:20.
    Hobbled home.

  3. Back where I belong in 7 AM! I like the fine people of 8 AM very much, but I am SO GLAD to be back on a normal work schedule at last.

    Squats at 175×5 each time — I decided since we’re going to FSQ soon to drop the volume and increase the weight quite a bit from last week.
    Rows at 45×8. Realized I haven’t been pushing myself hard enough on these — they are so similar to Kroc rows, which I have done for 50x10x3 in the past, so there’s no reason I should have been doing less than 40 before.

    WOD: Lots of math. Between 13 and 15 deadlifts per round (my last round was actually my best, once I realized I didn’t have to go QUITE so slow and steady), and between 8 and 13 pushups (those obviously got worse from round to round). Switch grip the entire time — I can deal with double overhand at this weight normally, but not after yesterday’s RDL hook grip hell.

    Hoping to make it to AG tonight!

  4. 7am doing Monday w/Lauren

    Half Kneeling SA Arnold Press
    22.5x5ea, 25x5ea x4 – left arm was lol

    BB RDL
    95×8, 135x8x4

    WOD:
    :58 (first) – 1:21 (fourth). Legs left after the first round – realized on set 4 that I was holding my breath through the burpees so by the second cal on the airbike it was like I hadn’t breathed in ~40seconds and I would die a little before I could finish the cals. This wasn’t helpful. SO fun to do burpees though!

    • “SO fun to do burpees” is a phrase I can promise you I will never in my life type 😂 glad you’re back in class!!!!

      • I know right?! This morning in the locker room Kate, Sonya, and I were discussing burpees and BOTH of the other two were like, “I actually like burpees.” To which I responded, “This is a grammatically correct English sentence that does not make any sense to me.”

  5. AG

    A.
    2-3x
    3 wall walk
    5 band pass throughs
    5 pike hspu
    15 double unders

    B.
    kipping HSPU Practice

    C.
    20 min @aerobic pace
    run 400m
    50 double unders
    25 sit ups
    10 hspu

  6. Hi everyone,

    I’m going out of the country from May 13-May 23. Does anyone have any kids who want to make some money cat sitting while I’m gone? It would just mean coming in once a day in the afternoon to feed the cats! Or if anyone knows of a good cat sitting company! Please send me an email scostigan28@gmail.com

  7. Make up/get ahead day of sorts…

    6am
    RDLs
    205x14x4
    Ring Push Ups
    4×14
    Some other stuff

    10am
    BSQ
    255/265/275/285 x 5
    3PT Row
    60x8x4

    DL/HSPU Intervals
    DL: 12/12/12/11/12
    HSPU: 12/11/10/9/7

  8. Is it just me or is the workouts in Short Circuit getting more and more challenging?! Thanks for, as always, a great class today, Brett!

×