CrossFit South Brooklyn

Established 2007

WOD 10.6.18

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WOD 10.6.18

AMRAP 14 Minutes:
1-3 Strict Handstand Push-Ups

Scale to 1 AbMat or to Seated Dumbbell Z Presses.

Rest 1 minute, then…

AMRAP 14 Minutes:
Row/Bike for Calories

Rest 1 minute, then…

AMRAP 14 Minutes:
3 Goblet Squats
3e Single-Arm Bent Over Rows

The goal today is to maintain an aerobic pace on all 3 workouts. Make your effort noticeable but not so much that you can’t breathe comfortably through your nose the whole time. That means that your heart rate will probably stay below about 150 BPM (beats per minute). Perform “AMRAP” while staying at this level of exertion.

Post work to comments.


As we found out last year, Eduardo does a killer Blue Steel. So far Fight Gone Bad teams have raised just under $3,000 for Brooklyn Community Foundation, with Gowanus Globetrotters, The Hollow Rocky Balboas, and The Legwarmers occupying the top 3. Great work so  far, gang! Go here to donate! 

Save the Date: New York Health Act Film and Discussion on October 27th

Sick of medical bills, co-pays, deductibles, and rising health insurance premiums?

On Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business.

Learn about a new comprehensive health plan with no premiums, deductibles, or co-pays that guarantees healthcare for every New York resident regardless of health, income, immigration status, or employment status.

We will have a Q&A after the screening and discussion about the ways YOU can help achieve guaranteed care for all.

Come learn why CrossFit South Brooklyn and hundreds of other businesses, freelancers, doctors, and other New Yorkers support the New York Health Act.

News and Notes

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Yesterday’s Results Board: Rest Day
All You Need to Know About the Barbell Bench Press Girls Gone Strong
Look Good, Move Well: Marcus Filly’s Big Mission Athlete Daily

Comments

  1. Another big shout out to Katie! Tried a handstand push-up today for the first time… then did 15 more— no ab mat!

    16 strict hspus is definitely a pr for 14:00.

    It’s honestly incredible what she has done for my shoulder. It doesn’t necessarily seem like that much work since it’s like 30-40 min 4x/ week and it’s not heavy or sweaty — but then I practically match my snatch PR after months of not snatching, and do more strict handstand push-ups first day back than I ever have before!

    Even if you aren’t injured— there is definitely something to this active life? “accessory” work. Active life strength could be a great option too!

    I feel awesome!! Thanks, KHarpz!

    • It’s true, our system teaches you how to get stronger while you’re injured safely. It’s freaking awesome!!! #hitmeup #ifixyou #youalsogetstrong #neatstuff

  2. Unlike WOD 1, WOD 2 & 3 went well!

    it was basically the same workout with two scores:

    On an 8 min running clock:

    3 min AMRAP: 115# clean and jerk
    *rest 2 min*
    3 min to establish max c&j

    Got 29 for the first one. I knew I’d get somewhere around grace given my last grace time since we were allowed to power clean. I hit a set of 8 touch n go to start to get ahead and then went slow (ish) and steady on my singles. My biggest fear was a repeat of 18.2a and not being able to clean heavy under fatigue (hit 167 in march) so it was smart for Me to be slightly conservative here!

    Took 2 min rest to change plates…

    175/185/195 (power & squat PR MATCH!)
    All power cleans. *Emoji eye roll*. But still, I’m so excited about this!!!! I can’t tell you how good this feels to come back and bite 18.2a in the butt. I worked on this all year and I saw results! Yay! This goes to show you that you can’t base everything on one lift. Yes, my squat is stuck. But My power has most definitely improved. And my ability to sustain power under fatigue is better by a margin. That’s cool stuff! Excited to redo WOD 1 and see where I stack up. WOD2/3 is definitely a one and done

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