CrossFit South Brooklyn

Established 2007

Clean | WOD 8.26.18

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Power Clean Complex

Every 3 Minutes x 7:
Power Clean + Hang Power Clean + 3 Front Squats

Build to a heavy load on the complex. The goal is no misses.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
500m Row or 3/4 Mile Bike
15 Russian Kettlebell Swings 32/24kg
20 Burpees

Post time and Rx to comments.

Today: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.

Want to get a lot stronger? Registration for our next round of Starting Strength Program cycles opens this week. Check back Tuesday for details!

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Yesterday’s Results Board: “Danny”
How Long Should Weightlifters Rest Between Sets? BarBend
How You Felt About Gym Class May Impact Your Exercise Habits NY Times

Comments

  1. AG

    A.
    3 sets
    10 band goodmornings
    10 supine leg raises
    10 cal row

    B. Kipping toes to bar Practice

    C. FT @aer
    2k row
    20 toes to bar
    1 mile jog
    20 toes to bar

    2hr pace, 30 min cap

  2. Hey SBK CrossFit – we moved to D.C. and I’m trying to find a comparable (or close enough) CrossFit to South BK – anyone been down here to one and can recommend? Thanks! Colleen

  3. 9am group class
    Clean complex up to 215, front squats were hard and dizzying by the end.
    Metcon Rx in 12:50 Rx, fun but burpees were slooooow.

  4. 1pm class
    Clean Complex – built to 205

    Metcon as Rx’d (bike)
    12:20*

    *I closed my eyes and echo biked until I heard the first rower finish at 1:40, which was when I also realized my monitor wasn’t counting up…whaddadummy. So would have been more like 10:40.

  5. Yesterday:

    A1)Strict Handstand Push-up
    @10-12 reps, 4 sets, rest 30s
    2×10
    2×7
    pushing strength wasnt there today

    A2)Chest to Bar Pull-Up
    @ 13-15 reps, 4 sets, rest 30s
    do not rip!

    4×15, good! a little disorganized here and there but fine!

    A3)Front Rack Walking Lunge
    @6-8 reps/leg, 4 sets, rest as needed
    add weight
    4x8ea @ 110/115/120/125 respectively

    B) Multi Grip Bench Press
    @3011 6-8 reps, 3 sets, rest 1-2 min
    all over the place on this. again, pressing strength was off this week
    1×6 @ 95
    1×8 @ 85
    1×7 @ 90
    did my best! got two night of good rest so hopefully it will carry over a bit into next week

    C) Caught up on performance care:
    –3×12 DB ER @ 10#
    –3×15 KB high pulls with banded resistance
    — 3×6 incline DB row

    D)4 sets @ 90% hard effort
    200m sprint
    rest walk 6 min
    should be done at about 90%. still looking for repeatability here. if you fall off by more than 2-3 sec stop workout give me time taken for the 200m.

    :29/:28/:29/:29
    dang that uphill factor adds an extra challenge! I love running. makes me feel alive versus the bike which makes me feel ded

  6. 11AM Active Recovery—ramping up overall and trying to stay loose.

    Noon with Lauren and Ro. Am still a bit psyched out by a heavy bar, but with some encouragement went heavier than I would have. Easier to clean than it is to squat. Managed to make it through the WOD … ish. Day 8 of Paleo.

  7. Clean complex:
    93×2
    103×2
    113×1
    103×2

    Failed the HPC at 113 then redid it. was supposed to be cleaning 108 but forgot to swap out the plates. Need to work on faster elbows and getting under the bar.

    WOD: 12:33 Rx’d

    Back to work tomorrow and my regular CF schedule!

  8. Total day!

    Squat: 135, 140, 150 fail
    Press: 55, 60 fail, 60
    Deadlift: 180, 190 fail, 190

    Overall, really pleased with the day. Definitely got greedy jumping from 140 to 150 (140 felt so good though!). Press always feels like a lost cause because I have the upper body strength of a six year old child, but I’m working to drop my attitude and give this lift some focus. I REALLY wanted a 200 pound deadlift because it’s infinitely more glamorous than 190, but couldn’t quite make it happen today. I think if my second attempt went better, I would’ve had 200 in me.

    I came to CFSBK a little over a year ago with a background in triathlon/running. My ultimate goal is/was to hulk out and stop spending 5+ hours working out. I eventually started to see improvements in group class, but felt that I wasn’t giving certain lifts the attention they deserved. On day one of the strength cycle, my squat was 95, press 45, bench press 60, and deadlift 125. For reference, I’m still using my first ever Crossfit journal and my deadlift max about a year ago was 95# (awww).

    Strength cycle was so so great for seeing some concrete progress. I now feel confident enough to go lift on my own. I’m super pumped to come back to group class, but excited to do another strength cycle again in the near future.

    Rachel out.

  9. First time doing the Total and it was awesome. Glad I did it.

    BSQ: 185,195,205
    Press: 100, 105, 110
    Deadlift: 240, 250, 260

    Wasn’t expecting to do even 200# on the BSQ. I surprised myself because 185# was heavy. I knew I could do 100 on the press but 110? Although I’m still missing group class, I feel like I can do more so I’m signing up for another round of strength cycle. I still need to work on my deadlift technique. I can’t say I’m comfortable deadlifting heavy. Thanks to the gang for cheering me on at the Total. You guys rock! Afterwards, I rewarded myself with a cup of rum and raisin ice cream. Hmmm! So good!

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