Push Press
3-3-3-3-3
After a few warm up sets, work up a heavy but perfect set of 3 Push Presses with the goal of zero missed reps. Focus on a strong rack position, a smooth balanced dip, and an aggressive drive and finish.
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Exposure 1 of 8
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5 Rounds for Quality:
50 Unbroken Double-Unders
25 Hollow Rocks
5 Weighted Pull-Ups
The Doubles are meant to be unbroken. If you can’t perform 50 unbroken, then scale to about 2 minutes of practice. For the Pull-Ups, add weight as able or scale to bands. Rest as needed between movements and between rounds.
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Coach David, Daniel R., Coach Fox, and Andre L. representing CFSBK at Sunday’s Subway Series event at CrossFit Queens. Thanks for making us proud, guys!
Steal This Fundraising Email for Fight Gone Bad!
There are just 9 days left until Fight Gone Bad 2018, but there’s still time to email your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you see fit. One of our members used this email a few years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!
Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],
As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).
What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages.
So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]!
I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.
Sincerely/With love/Gratefully/Be well/Shalom,
[Your name]
AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.
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Yesterday’s Results Board: Back Squat / Front Squat | Deadlifts, Muscle-Ups
The Silver Haired Warriors Club: Fitness for Seniors Breaking Muscle
Does CBD Coffee Really Do Anything? NY Mag
7am w/ Jess + Katie
Push press: 65×3, 70×3, 75×3, 85×3, 90×3. Jess said 90# looked like a warmup so I guess I didn’t really plan this right! Haven’t done these in a bit and wasn’t sure what to aim for.
Quality work: Got through ~3 rounds. Unbroken dubs: 30-37-50. Thought I’d have 50 unbroken no problem, but some days the dubs are on, other days they’re off, and today was an off day. Stuck with bodyweight for the strict pull-ups, which was plenty.
Hi! if anyone has a lead on an apartment, studio or 1 bedroom I would really appreciate hearing out it. My daughter, Emily and her wife, Karli have just returned home after living in California. They are hoping to find a studio or 1 bedroom. Emily starting going to South Brooklyn when David had the space on 4th Avenue. Oh, they also have a well behaved small dog. Here’s their names on Instagram, Emily Buckley, Karli Buckley if you want to know more about what kind of potential tenants they would be. Here’s their phone numbers: Emily – 917. 375.0184; Karli – 423.284.5626. Many thanks, Trish Buckley
7 AM push pressing. Kirby, I hear you on not planning this correctly. In hindsight, I really wish I had taken more aggressive jumps.
I worked to 115, gave 125 a go and failed it hard. I’m pretty sure if I had taken more aggressive jumps and done 125 as a 5th set instead of just adding it on as a 6th at the end, I would have made it. Live and learn.
Double unders: today I learned that I jump higher on the right side than on the left, and that when I trip, it’s always on the left side. Thanks KHarpz!
My doubles have been…interesting…of late. Last week when I did Annie, I was *on*. I was hitting sets of 20-25 pretty much every time. Then on Tuesday I did AG and my feet seemed made of cement. Like, I had trouble stringing together 3-5 of them.
Today was somewhere in between those two things. I’ve never done 50 unbroken (PR is something like 31), so I set myself a target of 20 per round and was able to get it in 3 of the 5 rounds. The rest of the time I was hitting sets of like 12-15 and then I’d trip and have to start over. How do you get to Carnegie Hall? Practice…
haven’t been posting much!
yesterday, NLWC with Frank!
EOMOM X 5 : power jerk + split jerk @ 120#
EOMOM X 5 : split jerk @ 140#
EOMOM X 5 : snatch double @ 85, 95, 100, 105, 110, then a single at 115
ran home with Penny afterward, 1.75 miles, breathing through nose only.
today
wu, 2x:
5ea waiter squat 1-1/4
5ea kb windmill (12kg)
3ea scap CARs on pull-up bar
EOMOM X 3 : 3 front squat @ 32×1 @ 115#
E3MOM X 5 : 5 front squat @ 20×1 @ 135#
weighted pull-up: 5-5-3-3-1-1
+5#x5
+7.5#x5
+12.5#x3
+15#x3
+25#x1
+30#x1 (pretty sure this is a new 1RM for weighted pull-up; chin up is +45#)
bw 134.5# today
5 rounds, grinder pace…
2 DL @ 205#
2 wall walks
5 strict TTB
6L/3R pistols (did L-R-LL-R-LL-R-L pattern)
time: 10:12
deadlifts are feeling pretty good. working on setting up a bit differently because I may be overextending a bit in my usual start.
did a set of 5 @ 205 a few minutes after this was over, just to see… and something weird happened with my R hammy. ugh. hopefully not a big deal.
Hola folks, I’m back after another I-fell-and-broke-myself-again hiatus. That, and vacation. Can confirm that whipping your sunburn with a jump rope is terrible.
Wanted to take it easy since my knee is still recovering, was a bit nervous when I saw the DUs but #yolo. So far, it has not swelled, so that’s a good sign.
Press is something I’m not terrible at, so that’s always a nice ego boost. Took the metcon easy, DUs are fine but can use some work. Managed to do one strict pullup which always feels good. Those hollow-rocks are comically tough after 15+ reps.
Paleo-ish continues, am still on the disciplined but not perfect track which is just fine for me.
Press: 63×3, 83×3, 93×3, 98×3, 103f
Didn’t rest enough— I know I can do 103.
Got through 5 rounds of pull-ups, 4 rounds everything else.
5x BW
5x 2.5#
5x Ring pull-ups (shooting for chest to rings)
5 singles-ish ring pull-ups x2.5#
2 False grip pull-ups with balls in hands
3 regular pull-ups
DUs:
68 unbroken! PR!
20-30.
31
54
Hollow rocks are harder than I remember! 4 sets of 25 unbroken.
Yay!
WOD 4 with birthday Fox this AM!!!!!
16 minute AMRAP:
Devil Press (50, 20lbs)
Alt. DB Step-ups (24, 20in)
2/2, 4/4, 6/6, 8/8, 10/10, etc
194 reps, which is 14 reps into the round of 20
Unbroken with no breaks! PIPE IT UP!!!!!!!!!!! so proud of my effort here. i dont even care what my score is compared to anybody else, i am learning to become a better pacer and it showed in this workout. it took focus on my breathing, forcing myself to be slow in the beginning, and then drawing attention away from how bad my hands were burning. I can’t even imagine what this wouldve been like with 35s! Props to LadyFox whos division required the heavy weights @ 35#, still shocked they gave us this light of a dumbbells. this made for a totally different workout and i had no excuse but to move the whole time. whew!
WOD 5 is sick. i cant wait to do this one, maybe tomorrow maybe monday
15 minute AMRAP:
30 Back Squat (115, 85Lbs)
30 Toes To Bar
30 Back Squat
30 Handstand Push-Up
30 Back Squat
15/10 Ring Muscle-Ups
PP: 83-93-98-103-108
Moved well
NFT: 3 rounds
DUs: 34, 31, 24
Hollow Rocks: unbroken
pull-ups: 2 strict + 3 blue-banded each roun