CrossFit South Brooklyn

Established 2007

Bench Press / Lateral Lunges | WOD 5.7.18

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Single-Arm Dumbbell Bench Press / Goblet Lateral Lunge Superset*

A1) Single-Arm Dumbbell Bench Press:
4 x 10-12

A2) Goblet Lateral Lunge (not alternating):
4 x 10-12

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. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8
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For Time:
50 Wall Balls 20/10, 14/9
40 Russian Kettlebell Swings 32/24kg
30 Burpees
20 Pull-Ups

Unbroken challenge, can you do it?

Post time and Rx to comments.


Photo courtesy of SuperCleary

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

AM Cycle
May 14th, 2018 – July 5th, 2018
Tuesdays from 10:00am to 11:00am
Thursdays from 9:00am to 10:00am
2x per week for 8 weeks
Register Here!

PM Cycle
May 14th, 2018 – July 5th, 2018
Mondays from 7:30pm to 8:30pm
Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Register Here!

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.

News and Notes

  • See Karina’s sketch show Raw Denim tonight at 7:30pm at Magnet Theater (29th Street & 8th Avenue). AND it’s Karina’s birthday, so there will be fun bar stuff afterwards!
  • Interested in volunteering to help out at Iron Maidens? Fill out this form!

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Yesterday’s Results Board: Clean and Jerk | Run, Reverse Lunges, Sit-Ups
Is It Training or Exercise? Starting Strength
Cossack Squat Your Way to Strength Breaking Muscle

Comments

  1. STRENGTH CYCLE DAY 1!! I love it already 🙂
    BSQ: 125x5x3. Low bar feels weird and different, but this was also the best I’ve felt squatting in a while. Great cues from Jeremy; all the individual attention is really great.
    Bench press: 80x5x3. Easy!
    Deadlift: 165×3, 185×5. Those last couple were tough.

    Got some good fitness in over the weekend…
    For both of Saturday’s partner metcons, I believe Tristan and I got around 9 rounds and change. Deadlifted 155# (which was plenty!) in the first workout and did all the double unders unbroken except for the first set. For the second workout I did 10 C2B pullups and used a 35# DB for the thrusters. Then AR outside on the roof! Such a treat.
    Sunday: worked up to 103# on the complex (felt good and snappy), then did 6 rounds + 6 situps in the AMRAP.

  2. I have today and tomorrow off, so I treated myself to Short Circuit. Because I felt slightly guilty for not doing group class, I decided to do the one-arm DB thrusters and the snatches at Open Rx weight. That sucked, but otherwise this workout was super fun. I love backwards bear crawling!

    Also, today’s QOD was very meta.

    Looking forward to 10 AM class tomorrow 😀

  3. Saturday 10am with Nick and Keith
    Partner wod with Jen B! That was fun. My double unders came back! I planned to go 10 DUAs and stuck with the plan even though I was getting way more consecutives than have happened in 2018. Stuck to 135#DL and did all but the last (6th) set unbroken, although very slowly! Ugh on burpees over anything! My foot brushed the bar at least 2x but I stayed calm. I think my last deadlifts were in the 12th round. That rest flew by! For wod #2: I attempted 3 jumping bar muscle ups per round. Made all 3 in only 3 rounds (on a 20# box with a 35# plate). Freestyled some add-ons when I didn’t make the third. This was all sorta flying by the pants since sharing space was challenging. Did the thrusters with 25# but had to be reminded to do them at all in one of those rounds (thanks Jen!). We completed 12 rounds here.

    Sunday at 1 with Arturo
    Got to 98# on the clean and jerks. Jerks were all good – split jerk seemed lower/better than usual. I’m losing patience with working on patience on the clean. The wod was a good one for me – I made a pretty good deal with myself by setting up my sit up spot as far away from the door as possible. This gave me “rest” walking in so I pushed to go right to the lunges. At the halfway mark I had three rounds done so I set the goal to keep my pace and do 3 more. Success! I even had an extra minute after the sit ups so I ran to 3rd ave and back. I had to sprint to make it under 20 minutes and I just made it! Given my endurance challenges, this felt really good.
    AG – still out of breath but want to keep working handstand walks. I wasn’t so on with these today – back to the usual problem with kicking up hard enough.

    7am today with Ro and Lauren
    25# x 12 on the bench but only 3 rounds because we ran out of time. 30# x 10 on the lunges, which felt better than last week.
    wod – I broke up the walls balls way way more than I wanted. 25 off the bat but then 3 more sets. I kept failing so would rest a beat. Grrr – plus this was a 12# ball to 8 feet. I’ve never been so happy to see a kettlebell. 16kg. Burpees were slowest ever. I planned on just doing 10 pull ups. I can’t string kipping pull ups together (yet). Since I finished the 10th before Molly caught up to me, I kept doing them one at at time. I had 15 done by the time I had to give her the bar. (9:45) Since Molly was so inspiring with her kipping action I decided to see if I could do 5 more. I managed to string 3 and then stay on the bar for the last 2.

  4. Sunday @ 1pm
    Haven’t done a split jerk in a veeeerrrrrry long while. Ended up staying at 98 on the complex because Ro blew my damn mind by suggesting that I was leading with the wrong foot. Spoiler alert, Ro was right and my last rep was by far the best and most solid. Still some brain-retraining needed here.

    Loved the AMRAP. 8 rounds flat. Probably could have pushed the runs more but I was able to get faster as I went so felt good about that.

    Sunday AG
    Handstand walk practice. Why is walking toward the wall so much more terrifying than kicking up with a spotter? Also realized I need to figure out how to maintain tension in my core and really press through the floor but NOT clench my jaw and neck. Hmm. Progress here is slow, but the process is fun! We have some really skilled upside down walkers at CFSBK 🙂

    Today @ 7am
    25# then 27.5# on the bench. Felt good. Lunges with a blue KB. These were better and less awkward than last week.

    WOD, woof. Scaled to ring rows b/c even scaled volume after that many WBs and burpees seemed like a lot to ask of my arms and lats. I think I need to push myself more to just try pull-ups in WODS more. Ended this 6:14 with a few pauses, couldn’t quite keep myself moving mid-burpee fest.

  5. Strength Cycle Day 1 (With Kirby and ROOSE who I feel like I haven’t seen in months! Great surprise!) was super fun. Digging all the individual attention, and personal cues. Doing a LBBS for the first time was very strange, but I’ll certainly get used to it!

    BSQ: 125x5x3
    Bench press: 75x5x3
    Deadlift: 165×3, 175×5. Conservative here due to my hamstring issues from a couple weeks ago, but I’m convinced I’m fully healed now! Yay!

    Saturday:
    Group class WOD I partnered with Kate, which hasn’t happened in a while. I think we got through 16 rounds and some change on the first one. I did DL’s at 135 and strung together more DL’s (using a “S-S-D” cadence) than ever before! Got 11 in a row!
    Second one was FUN but I ripped my hand on the second to last round. I didn’t see it coming 🙁
    Did 5 C2B pull-ups each round, 35# on the DB. Need to work on driving my knees out, as usual.

    Then 10am Short Circuit, where I took it pretty easy. I liked those lobster claw things, and I love doing the bear crawl plat pulls. And I did NOT know there was a difference in the Rogue bikes and the colored ones. The colored ones are so much more pleasant!!

    Followed by an easy bike ride to Trader Joes 🙂
    Sunday Rest Day!

  6. 7am class
    SA DB BNCH
    55x12x4
    GOB LAT LNG
    25x12x4

    Metcon Rx’d in 6:02
    Slowed down a bit by looking for pull up space.

  7. saturday’s super fun partner workout with Kelly and Austen!!!!

    wod A (DU/burpees/DL)
    19 rounds +16 DU’s!
    I did my part RX’d. 10 rounds there. Du’s unbroken except for one trip. DL felt way better than expected. Yay!

    wod B (BMU/single arm DB Thrusters)
    16 rounds?
    Did all my BMU unbroken and they felt really good. Sweeping the feet, tension with lats, sending feet back. Legs/body position could be a bit tighter. Great! Except for the 34th rep, which ripped my palm something FIERCE on the way down to swing back up for #35. ouch! Finished the last round and a half with just L arm and subbed SA ring rows.

    sunday – 5 mile rainy hike with brett and penny <3

    monday – ride to the park and 2 loops, then ride back. so maybe… 8 miles?
    then 4 sets:
    RFESS: bw x 8ea, 20# farmer carry x 8L, 5R x 3L/2R sets
    lateral band walk x 10ea
    DB BOR x 10 @ 25, 30, 35, 35

  8. Came straight off the train from MD and jumped right into exercising

    Monday’s Rogramming:

    @2011 8-10 reps, 2-3 sets, rest 1-2 min

    1×10 @65
    1×10 @70
    1×9 @70
    Got slow on the way up in last set so I didn’t do last rep, trying to keep tempo, lay back, left elbow lockout issue if not focused

    B1)
    Strict Dip
    @2011 8-10 reps, 2-3 sets, rest 1 min

    3×8 Oh my god these were horrible. Felt so hard and nearly max effort every time. At least I could repeat 8 Though! Just had to stay tense. Very weak here compared to other movements for sure. Anterior shoulder-Osis felt like shit at first and got better as I went along!

    B2)
    Dumbbell Row
    @2011 8-10 reps, 2-3 sets, rest 1 min

    Tough to superset with the dips but strong, these always feel awesome!
    3×10 @ 45#

    C)30 min row @aer
    e5min
    25ft HS walk
    8 TTB
    10 Dual KB DL, 32kg/hand

    Holy moly. Handstand walks were tough but got easier as I went along also. Still practicing breathing and walking, almost impossible but had a few moments of clarity! Left elbow lockout is difficult today for some reason. All the more reason to get it to activelife for a little shoulder TLC. Toes to bar unbroken for all 6 sets. Dreads UB too. this was a really solid one! Hit about 540M ish each time so I think I did a good job holding pace. Biggest complaint was grip on the row towards the end.

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