CrossFit South Brooklyn

Established 2007

Crush Week: WOD 8.1.18

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WOD 8.1.18

AMRAP 15 Minutes:
5 Front Squats 185/125
10 Lateral Bar Burpees
15 Toes-to-Bars

The Front Squats come off the floor. The first rep can be a full Clean, and they should be on the medium-heavy side for you for 5 reps. The Burpees are Rx’d as a two-foot take off and landing. Stepping over is a scaling option. Scale range of motion on the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post rounds, reps, and Rx to comments.

November 3rd: CrossFit Jump Rope Workshop at CFSBK

Want to get better on the rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts. The workshop features longtime CrossFit proponent and 1992 U.S. Olympian Buddy Lee, who is widely recognized as one of the world’s foremost jump-rope authorities. Participants will leave the workshop with clear paths to elusive jump-rope skills such as double-unders, triple-unders and more.

LEARNING OBJECTIVES

The CrossFit Workshop: Jump Rope teaches participants how to:

  • Use optimal biomechanics for jump-rope mastery.
  • Properly set up jump-rope equipment.
  • Correctly adjust the jump rope for optimal results.
  • Use progressions that form the base of jump-rope techniques: basic jumping, speed jumping, power jumping (double-/triple-unders).
  • Use visualization, imagery, breathing and relaxation techniques in combination with dynamic jump-rope path patterns (forward, backward, sideways, crossover, infinity).
  • Program various jump-rope techniques into CrossFit workouts—beyond single-/double-/triple-unders.

What are you waiting for?

Register Here!

_____________________
Yesterday’s Results Board: Rest Day
Dial in the Phases of the Snatch and Clean Catalyst Athletics
Myles Turner: In the Flow The Players’ Tribune (video)

Comments

  1. Merriam–Webster:

    The word playing a clutch role there. Not sure this definition is conclusive on the matter at hand (is cereal, assumably served with milk, a soup—y/n).

    Also, what a sweat fest this morning!

  2. Soup is: “a liquid food especially with a meat, fish, or vegetable stock as a base and often containing pieces of solid food”

    By that logic, gazpacho or cream of mushroom are not soups. But if you want to consider any edible liquids-in-a-bowl a soup (regardless of the base), then cereal would be a soup, as well as smoothies.

    7am with Brett & Ro:
    I loved today’s workout in theory, but my body just wasn’t responding. I think two days after Monday’s workout is more painful than the day after – I should have come yesterday! Subbed T2B for sit-ups and put 83# on the bar. Just focused on good form and keeping myself moving. Definitely did not have a 2 foot takeoff or landing for 50% of my bar burpees. Small breaks for wiping the stinging sweat out of my eyes.

    Next topic – is a pop tart considered ravioli?

  5. Can’t wait for the Jump Rope seminar!!!!

    A very sweaty 5:30pm Group Class

    FSQ/LBFB/T2B Metcon
    Exactly 5 rounds, scaled load to 155lbs

    Did sets 1,2,3 and 5 of Toes to bars unbroken. Only had about 30 seconds on my last set so had to force in the 15.

    Was fun to pace against Sarah C who has a much bigger engine than me but I was able to catch up on the toes to bars.

  6. 4 rounds + 20

    I was pumped to get through four total rounds. Toes to bar are one of my major weaknesses. So I was really happy to get through the first three rounds of toes to bar in set of five…then had to go to 5-4-3-3.

    Loved just moving through the squats and the burpees. Straight grind…and having DO power through those toes to bar forced me to rest less;-)

    Monday:
    terrible…
    push-ups terrible…
    I kept my pull-ups to butterfly the entire time which I was proud of but this Murph type workout always gets me. Someday I’ll figure it out. Not there yet.

    This has been a brutal but great crush week!

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