Sled Work
5 Sets of a 100′ Weighted Sled Push
If you’re beat up from “Murph,” use this as active recovery. If you’re fresh, go heavier but submax.
Post work to comments.
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AMRAP 10 Minutes:
15 Dumbbell Power Snatches 50/35
30 Double-Unders
Post rounds, reps, and Rx to comments.
The 9am heat gets serious at Murph Day 2018. Photos by Robert C. and Thomas H. are up on Flickr, and even more are on the way! | Photo by Robert C.
CFSBK on BTWB
The hits keep coming from our wonderful CFSBK coaching staff. We’re a little behind what with Murph Day and Iron Maidens and all, but be sure to check out these recent posts written for our friends at Beyond the Whiteboard!
- “That’s when the little voice popped into my head that said ‘you’re going to quit your job.’ It was a relief to think about that choice, not because I hated my job or physical therapy, but because it was a major stressor that was eating away at my happiness. It was time to let go, move forward, and condense my efforts to serve the fine people of CrossFit South Brooklyn.” From Coach KHarpz‘s “Lift & Let Go”
- “Get away from working on your fitness and spend some time outside enjoying your fitness. Regularly schedule time away from a barbell or a pull up bar. You (hopefully) don’t suffer in the gym for the sake of it, but for the level of fitness that you gain from all that hard work.” From Coach Fox‘s “Older, Fitter: 3… 2… 1… REST”
News and Notes
- All classes are cancelled this Saturday for Iron Maidens!
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A note from Trisha B.: “I will be traveling from 6/11 – 6/20 and need some coverage for my part-time babysitting job. The job is very easy. It’s basically helping a family get their 5-year-old girl off to school a few mornings a week and also, if possible, picking her up 2-3 afternoons. This lovely family lives on Garfield Place between 4th and 5th Avenues and their daughter attends PS 118 on 4th Avenue and 7th Street. I know they will take whatever help they can get, so don’t be shy about asking me about different time frames. Contact me at 917.370.0672 by text or phone or email at msbuckley189 [at] gmail.com.”
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Yesterday’s Results Board: Rest Day
5 Professional Strongmen Give Advice to New Athletes BarBend
Manhattanhenge: What Is It, and How to See It Scientific American
7 AM fun. Can’t wait till my body gets acclimated to the humidity OMG.
Got up to sled +75 (oops, I effed up the math on the whiteboard, so I guess I did 160, not 155) for a couple of trips. Maybe could have added another 15 on there but I really was not feeling ambitious this morning. (And I don’t even have “I did Murph” as an excuse!)
WOD 5 rounds + 14 snatches Rx. Kept the DUs slow so I could breathe and not screw up, which mostly worked.
Also, cannot say enough good things about AG last night. I think I finally know how to climb a rope! 😃
Make up posts –
AGS
Pull up waves: 8, 6, 4, 8, 6, 4
Had a fail in the first set of 4 and second set of 6; all still w/green band
HSPU: 8, 6, 4, 8, 6, 4
No more mats from the box. Did the rounds of 6’s and second round of 8 w/tiny deficit from the box using the grey mats, and managed the last set to get 3 w/deficit from 10# plates until a pretty epic fail on the last rep (I did like the worm from the box down to the floor??)
Banded BB Rows: 53#x8x3
Seesaw DB press: 15#x10e x3
BB bicep curl: 45#x8x3
Tate press: 20#x10x3
Med ball tuck: 10#x15x3
MURPH!
~42min scaled to 1/3 volume on pull-ups & push-ups, full squats & run
3-6-30 reps for the first 5 rounds and then 3-6-25 through 11. First run was st over 8:00, didn’t look on the last one.
I went back and forth between 1/3 to “I’LL JUST DO THE FULL THING” right up until I finished the first mile, but I think I made the right choice. I wanted to avoid getting to failure, especially on the push-ups because I did NOT want to aggravate my shoulder again, especially mid-AGS progress. I should have probably pushed a little faster, but I stayed solid on the push-ups, avoided pain, and managed 33 more pull-ups than the zero I was able to do last year.
7am, so humid. I spent some time pondering whether the humidity on the mats was making the sleds easier or more difficult to push.
I like sled pushes! Went to 170; debated adding more but this was plenty hard and mostly today wanted to move enough to shake some of the soreness out of my body.
WOD was 6 rounds + 9 at 25#. Considered 35# briefly, decided I was sore / tight enough that scaling felt right. The big event of the day was that I fiiiiiinally remembered to bring in the speed rope that I got for Christmas (lol) for a workout with dubs – WOW. Takes some getting used to but made a huge difference.
RIGHT? Speed rope is life changing!!!
Epic photo of Nick: https://www.flickr.com/photos/cfsbk/41719830304/in/dateposted/
50 Dog sled in 608
Empty (103lbs)
+45
+90
+135
+160×3
DBS/DUB metcon
5 rounds + 15 snatches
100’ dog sled***
Make-up Murph post-
Thanks to everyone who puts this day together- it’s such a great show of community. No vest Murph in 55:20. Had rowed the last two years, so I was very excited to run this and my runs were good for me- 8:01 and 8:12.
Couldn’t believe I never went to singles on the pushups- maintained 3-2 all the way through.
Lost some time setting my pull-up station up and more time when my hands ripped- uh, that hurts.
10 AM this morning with Brett- 155/190/3×265 on the sled pushes.
metcon- 5 rounds plus 21 reps- @35# db and 15 d/u attempts.
Really needed that today after Monday.
8 am with Ro
Still feeling a little under the weather despite the scrips…really just fatigued but wanted to move! Sled pushes 100′ at 135 and 100″ x 2 at 160 but slow! Got so so dizzy! I did 4 rounds plus 4 in the WOD with 25# DB doing mostly muscle snatches and single unders throughout.
pre-work…
3x: 1:00 easy bike, 1:00 easy ski, into…
10 min, :30 on / :30 off, assault bike @ 60RPM
5:30 group class w/ Keith + Snicks…
100′ Sled Pushes (total weight): 175, 220, 235×2
holy sh*t, man. that felt wayyyy harder than when we did sled pushes a few weeks ago. maybe the new sled tread? i swore I had 4 plates on the older dog sleds and it was hard but manageable…? the second 50′ @ 235# almost didn’t happen. 3 really sticky panels in the middle of it stopped me in my tracks! thanks to keith for holding the floor down. quads on fire at the end and heart rate jacked up for a solid minute or two.
WOD: 7 rounds + 1 rep RX’d
3 rounds done at 4 minute mark, after which point, I started to die a bit and spent time resting. did my first two rounds switching the DB on the floor and that was a dumb efficiency mistake. also realized my arms were blowing up (Murph continues to haunt me…) because I was leaving a bunch of hip power on the table. fixed that up and the last couple rounds were better. was falling behind Toni in the middle and lucked out b/c she tripped on her rope a bit at the end 😉
$ out: 3 rounds
8 abwheel @ 30×1
:30 GHD prone hold (bw, +15#, +25#)
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