CrossFit South Brooklyn

Established 2007

Press / Deadlift Test

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Press

1RM Test

Warm up and test a 1RM. If you’re feeling good, then try to set a new personal best. The bar may only move upward once the lift begins, and any movement of the knees or feet disqualifies the lift.

Sample Warm Ups and Attempts:

Lifter 1 
Warm Ups: 45 x 5, 75 x 3, 85 x 1, 95 x 1
Attempts: 105 – 110 – 115 – 117.5

Lifter 2
Warm Ups: 22 x 5, 27 x 3, 32 x 1, 35 x 1
Attempts: 38 – 40 – 42 – 44

Deadlift

1RM Test

Get warm, brace yourself, and go heavy. Warm up and test a 1RM on either a Sumo or conventional Deadlift. If you’re feeling good, then try to set a new personal best. Hitching or riding the bar up the thighs disqualifies the lift, as does moving the feet.

Sample Warm Ups and Attempts:

Lifter 1
Warm Ups: 135 x 5, 185 x 5, 225 x 3 275 x 1, 315 x 1
Attempts: 345 – 360 – 370 – 375

Lifter 2
Warm Ups: 95 x 5, 115 x 3, 125 x 1-2, 135 x 1
Attempts: 150 – 160 – 170 – 177.5

Note: The samples above are only meant as a guide. The main goal is to get properly warm but not fatigued for your opener. Notice that as the warm up weights go up, the reps go down.

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You can be a superhero… if you sign up for Fight Gone Bad! In case you missed it, we’ve extended the registration deadline until this Friday, September 28th. We currently have 99 CFSBKers signed on to take part. Help us get to 110 by the end of the day by signing up here! 

Fundraising 101: Flex Your Fundraising Muscles

Are you fundraising for Fight Gone Bad or something else exciting in your life? Looking for more ways to support your favorite local nonprofit? Considering starting up a project for social good? Let’s talk about how to find those dollars! Join CFSBK members Jen B. and Kate T., your resident nonprofit and philanthropic whiz kids, on Monday, October 1st at 8:00pm to learn some fundraising basics and get an introduction to some of the resources out there that can help you make a difference. In this 1.5hr workshop we’ll cover:

  1. How to research foundation funders
  2. Protips for fundraising from individuals
  3. Our favorite things to do—and biggest mistakes to avoid—when you start fundraising
  4. Supporting nonprofits through funds and beyond

Jen and Kate are both directors at Foundation Center, which is a goldmine for anyone in the nonprofit sector to learn and network.

If you have any questions regarding the event, feel free to contact Kate (katetkacik [at] gmail.com) or Jen (jen.bokoff [at] gmail.com).

News and Notes

  • Missing something? Maybe a water bottle, lifters, or some knee sleeves? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPs in a couple of weeks.
  • The 3rd event of the 2018 Subway Series goes down on Sunday, October 7th at CrossFit Queens. Grab a partner and sign up!

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Eddie Hall Deadlifts 500kg YouTube
Eddie Hall Axle Presses 200kg YouTube

Comments

  2. 7am w/ Ro + Lauren

    Press: 77.5×1. Think this is a 2.5# PR. At the very least, it’s the most I’ve strict pressed in the last year. Previous 1RM from the last Total was 75. Failed 80#, I think mainly because the bar got out in front of me.

    Deadlift: 250×1.10# PR! God bless the switch grip.

  3. 10 AM with Brett.
    Press- 135# and then two fails at 145# which would have been a 2.5# PR.
    Deadlift- 310#, a 15# PR.

    Can’t wait for axel pressing next cycle.

  4. Fun Saturday workout partnered with Erika. Sunday’s seven minutes of burpees was actually not quite as terrible as I remembered it (113). This morning was filled with lots of laughs from many different bar partners, lots of smiles and giggles while picking up heavy things.

    Press: 83 – 93F -90F – 90 Make!
    Took my time to set up for both 93 and first 90 attempt, and psyched myself out. Went right into it as a rushed last attempt and went up super fast. Just can’t overthink it. I’m pretty sure this is a PR (I think 88# previously).

    Sumo Deadlift: 295 – 325 – 365 – 385F
    Was not expecting to hit anywhere near these numbers today, but just kept moving and feeling good. Got 385 past the knees, but just couldn’t lock it out (first time I’ve ever failed a deadlift like this). Strange sensation of just trying to tell my shoulders to roll back, but they were’t moving. Maybe a new number to pursue before the year ends.

  6. Saturday’s partner WOD!
    Got to jump in because yoga was canceled for the BirthFit seminar. SO FUN to take group class on a Saturday 🙂
    My partner was Katie’s friend Annette who was dropping in from elsewhere. We started at 105# and she eventually dropped down to a lower bar.

    25:25 RX’d for me
    DL: sets of 10
    HPC: I did set’s of 6, she did 4’s – so 54 total for me
    PJ: I did 10-10-8-8-6 for a total of 42 jerks.
    …This is huge for me because the overhead used to be the limiting factor of any workout like this and it’s just… not anymore! Hard work, smart training, and patience PAY OFF.

    Sunday… total rest day with a nice hour walk. R upper trap EN FUEGO.

    Monday – testing in 12pm class with a bunch of bros and Coach Fox

    Press
    45×5, 65×3, 75×2
    85
    92
    97* (2# PR)
    100F

    I always geek out and push the bar out in front of me at the heavier loads. MUST STOP. I got really nervous before 97, and even more so at 100. Think I could get it with a bit more rest and executing the lift with better technique (duh)! Still happy with a 2# PR 🙂

    Deadlift (Conventional)
    135×5, 165×3, 185×2, 195×1, 215×1
    235
    255
    265* (I think this is a 5-10# PR)
    275* (so this is a 15-20# PR)

    I haven’t tested my DL officially since Iron Maidens a few years back, so figured today was a good day to see what’s up.

    The good:
    255 felt really smooth. 265 harder, but didn’t really lose much speed. 275 moved fine off the floor and was still fast past the knee!

    The iffy:
    I debated going for 275 because on 265 I know my thoracic spine rounded. Coach’s eye said it was noticeable, but not egregious, and consider the fact that I don’t lift like this more than a few times a year. And then I reminded myself that it’s more like once in 3 years! So, went for it and glad I did! With how quickly it moved, I feel pretty confident I could pull 300#… I just don’t think it would look good.

    Would like to test Sumo sometime down the road as well, since I’ve never gone for a heavy single on that but I know it will be more than my conventional based on how this cycle went.

    My absolute strength (1RM) is something I have struggled over time to increase, so it feels awesome to hit some higher numbers today.

  7. Test day in CrossFit Makena @ Maui, HI

    Press
    160
    165 (3lb PR)
    170F
    No fractionals, so couldn’t make a smaller jump. I failed 170 by pushing the bar too far in front, need to stay braced and make a double chin. I might have 167 or 168.

    Deadlift
    405-435F-425F
    Not a great pulling day. 435 didn’t get off the ground, and 425 did, but just a bit. This cycle taught me a lot about how I need to get better at my sumo, but didn’t help my conventional too much. Oh well. My 1RM from January is 420.

    Finished with the 3x1min on/off metcon, with double unders, KB swings and box jumps. Fun, got a sweat going.

    • IMO knowing your PR was 420 I would have tried 425 or 430 for your first attempt! While you’ve got more room with weight jumps on Deadlifts and if you were having a good day you can strike while the iron is hot but a 15lb PR attempt may have been a little aggressive

      • Agreed, and that’s what I realized afterwards. I was going for 425, decided that a 1% PR (5lbs) was going to empty my tank and I wouldn’t get anything else… Turns out I didn’t get it neither got anything else 😄

        Lesson of the day is that a decent shot at a 1% PR is totally worth taking!

        Thanks DO

        • Fun fact – there was no way to do 430 since I wouldn’t be able to fit the plates plus the clip on the bar 😝 #humblebrag

          Need to learn how to tie up plates with the elastic bands…

  10. 5:30pm testing with DO & KVW

    Press: 83#
    .5 PR. Pushed two attempts at 85# so far out in front there was no hope. No back pain on these though. Meh overall.

    Sumo: 225#
    Switch grip, felt fine, and sub-crazy cray effort. First sumo 1RM. I’ll take it.

    AMRAP 7min burpees after: 110
    Just counted towards 100 and was happy with anything after that. Peer pressure in group class might’ve eeked a few more out. Thanks to Asha for cheering me on as a I flopped about the middle of the floor in 608.

  11. Press:
    73/78/83/85.5*

    So happy I PRd my press since last AG strength cycle! Considering I’ve been rehabbing my shoulder! Thanks, Coach KHarpz!

    Deadlift: didn’t stick to my plan
    165×3, 185×1, 195×1, 215-f
    Dropped down to 205 last minute no belt, also fail.

    Whatever 🙂

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