CrossFit South Brooklyn

Established 2007

Rest Day

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Patrick got a hero’s welcome from Joseph and Olivia after finishing “Murph” yesterday. Thanks to everyone who came out and made it a special day!

Iron Maidens Fundraising Update: T-Minus 4 Days

The Iron Maidens Raw Open is this Saturday, June 2nd! 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift in this women-only powerlifting meet. You won’t want to miss it!

For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $14,710 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the 2018 Crowdrise campaign below.

DONATE HERE

In case you missed it, here’s some recent stuff we posted on the importance of the Stay Strong Scholarship:

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What Does Antartica Actually Look Like? The Outline
Fallen But Never Forgotten CrossFit Journal

Comments

  1. Wednesday’s Programming

    Sled Work

    5 Sets of a 100′ weighted sled push (2-3 progressive loads and 2-3 across, 3+ to a sled)

    If you’re beat up from “Murph,” use this as active recovery. If you’re fresh go heavier but submax.

    Post work to comments.

    _____________________

    AMRAP 10:00:
    15 Dumbbell Power Snatches 50/35
    30 Double-Unders

    Post rounds, reps, and Rx to comments.

  4. Murph!

    Going into the event I was pretty confident that I could PW (that’s personal worst for those who are new to the sport of fitness). At some point my plan went awry and I ended up with a 1:30 min PR. D@mn AG Strength.

    P.S. I beat Vini.

  5. AG

    A.2-3x
    5e sa ring row
    5e kb waiters squats
    25ft quadruped bearcrawl (forward/backward)

    B.
    Rope climb practice

    C.
    20 min @aer
    row 500m
    20 sit ups
    run 270m
    5 wall walks

    • AG so good tonight! Ro taught us a new scissors move that made getting up the rope so much easier than before. I wasn’t sure I was going to come — I realized as I was leaving the office that I’d forgotten my gym shoes and that I would have to HUSTLE if I wanted to make it. I did, and it was SO worth it.

      Amazed at my crazy classmates climbing the rope the day after Murph-ing.

      Took the metcon nice and easy. Far too hot and sticky in 608 to do otherwise.

  6. Thank you CFSBK but especially Brett, Tom, Michele, and everyone that brought food for making Murph 2018 such a wonderful day!

  7. Murph-
    I wanna see more posts! I need a post Murph post fest! I can’t believe people did this and are just now gonna be all Tuesday about life today. I can’t stop thinking about it! I did 1/2 Murph in 47.08. I ran the fastest mile I’ve run in over 30 years (10:10) but didn’t track the second mile which might have been over 15 mins and felt like 15 hours (can I get an amen?) Stuck to a 3-6-9 rep scheme for 16 rounds (and then 2/4/6 to round up to the full half). Kept my pull ups honest (thought I’d have to switch to chins but didn’t). Broke up the push ups 3-3 until about the 12th round then 2/2/2. The weird thing is that I’m not so sore. Maybe I’ll try harder, do the full Murph, learn to string my kips together, transition better etc. next year. Maybe I also won’t be sick next year (went to the doc today – sinus infection but no strep)! I’m gonna miss AG tonight. Not much I like more than climbing rope!

    Great job everyone and thanks to all who made it happen and made my first Murph so much fun!

  8. I was a little under the weather yesterday so I didn’t even make it over to the gym to watch Murph like I’d planned, and I’m bummed to have missed the festivities. Sounds like it was a wonderful day as always! Loved reading everyone’s posts who participated. Y’all are amazing!

    STRENGTH! Last heavy-ish day before IM; tested out my openers.
    LBBS: 160×1. Felt smooth and panic-free! I am feeling confident about this as my opening weight, and pretty dang proud of myself considering I was struggling with 155 not so long ago. Now I just have to not F up the “rack” cue and I’ll be all good!
    Bench: 105×1. FINE!
    Deadlift: 170×3 (though I’ll be opening at 200). Felt great!

    This week is all about eating right, prioritizing sleep and not psyching myself out too much. I’M SO EXCITED!!

  9. Murph at 9:30am yesterday
    On Saturday I had this big realization that I wasn’t going to do full Murph this year, which made me really happy. I almost flipped Monday morning, but by the 10th round of Cindy I was confident in my decision. The 10th round is about where it starts to hurt, and I managed to cut it off right at that time. The result was a workout that was long (35min still, since the 2 x mile runs take 18min anyway), but didn’t destroy me for 10 days like last year’s full Murph. I’m a bit sore, mostly from the pushups, but I can walk (and even workout!) today.

    Thanks to all the organizers, it was a really awesome day, and really the best part isn’t the workout, but the whole community getting together. I’m already looking forward to next year’s! (vest?! maybe?! prob not)

  10. Anyone else hurting today?
    Here are a few things I’m struggling with today:
    Walking up and down stairs,
    Getting in and out of my chair,
    Cuttng my food,
    Opening the peanut butter,
    Open the door
    Holding the door
    Walking

    Its getting worse as the day goes by.
    But it was a great day! Thank you! Best Community ever!

  11. Murph post!

    My first full vested murph in 50:01 RX’d (14#).

    (Last year I wore the vest, but had a sprained wrist and messed up shoulder, so ran the mile and then did something like 200 sit ups and 300 squats before the second mile. Much less intense overall!)

    This year:
    -think my first run was about 8:50, felt smooth.
    -20x: 5 pull up, 5 push up, 15 squat, 5 push up
    -pull ups all butterfly unbroken. felt solid! no danger of hand tearing. woo!
    -push ups 3/2 on every set. here’s where i question myself. on the one hand, i thought for sure these would fall apart to singles and was so so so happy that they didn’t! didn’t even get that snake-y! on the other hand, i obviously wasted a lot of time in transition resting 3/2 right from the get-go AND doing the 5/5/15/5 version, which means i had to get up and down to the ground twice every round. next year i think it will be worth doing 5/10/15 and just taking the extra rest kneeling. because…
    -the hardest part of this was feeling really f*cked up going into the squats. i think i was holding my breath a bit to bang through the push-ups, so then when i stood up I felt hot, queasy, and way more out of breath than i expected.
    -my legs themselves were ok, but i just felt… shitty all over. like chills/flu feels.
    -other factors: mental/emotional stuff over the weekend meant i walked into the workout pretty drained. was not in the mood to push and just told myself to move well and not get hurt. it was the right approach for the day, and i know i can execute much better next time 🙂
    -left the gym for second mile around 39:00, which means it was about 11! woof! that first lap was barely a trot. a lotta limping on short leg, too. haha.

    My best murph was 42:05 (no vest) in 2016. Runs were 7:50 and 9:25 respectively, so obviously I lost some time there with the vest. But definitely going to explore a different push-up strategy next time.

    MY ARMS AND LATS ARE SUPER SORE TODAY! My legs feel fine so far, but you know, it’s still early.

  12. Had a great time yesterday at Murph! Thanks to everyone who participated either as a coach, athlete, organizer or griller. Was so great to see our community in full force! I think this was my favorite murph day ever!!

    Went in the last heat of murph at 12:30pm with Nick, Brendan and Runit. Donned a vest again and completed it in 56:30 which TBH I have no idea if its a PR or not. As usual, the push-ups slowed me down considerably after about the 10th round but the perfect weather really helped on that 2nd run.

    After Murph I did a 6:00 cool down on the Echo bike then played a little spikeball. At night I foam rolled with one of those kinky vibrating rollers we recently got and I have to say, so far Im not sore at all… we’ll see what tomorrow brings.

    Also as a point of interest, im posting this from the secret BTWB offices located deep in the heart of Gowanus.

  13. Went into the day thinking that I was going to do half but wasn’t sure. Ended up doing the full thing for the first time. It was nice to get it done, and I look forward to doing it with kipping pull-pull ups instead of ring rows next year.

    It was also nice to hang out with the community and seeing everyone working towards a common goal in their own way!

  14. Great was to spend Memorial Day, doing Murph once again with the tribe. I try to not make this or any hero workout personal, and instead try and use the time to reflect on (as David phrases it) the human cost of war for some perspective. This was my 10th time doing Murph, first with a 20lb vest, and first with my son CJ, who’s an army vet, doing it alongside me. Finished in 49:40 with the 5-10-15 approach, happy with that. Extra bonus was watching the wife KILL IT in the same heat.

    This was also my first Muprh at CFSBK where I didn’t do hardly a damned thing work-wise for the day! So thankful for (and impressed by) the job that Brett did organizing, Michele and Tom did cooking (yet again), and the sides and snacks that people brought. Thank you to everyone who helped make it a great day.

    Moved my body and some weight around today. Feeling sore and stiff but not too bad. #itwashardbutdidyoudie

    • I was at Fort Tilden last Friday and there were a bunch of dolphins about 100′ out from the shore, it was awesome. Also the water wasnt as cold as I wanted it to be. And yes, the ocean is scary and will swallow you up without thinking twice about it. #becareful

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