Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.
HUGE congrats to Coach KHarpz on qualifying for Wodapalooza 2019 this week. We can’t wait to watch her compete in Miami this January!
This Week at CFSBK in Review
1. Steven Norton is our October Athlete of the Month. Take a look at Monday’s post to learn all about him!
2. Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? This 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. Check out the event page for more details.
3. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle on Sunday, October 28th 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. Get ready for some massive PRs!
4. We have new Level 1 and Level 2 cycles of our Brazilian Jiu Jitsu class starting on November 11th. This is a great chance to get started or hone your skills. Go HERE for more info and to sign up.
5. Interested in exhibiting your work in our 5th annual CFSBK Art Show? Please email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com by this Thursday, November 1st.
6. Head over to Tuesday’s post to see the full results of Fight Gone Bad 2018!
7. Afternoon sessions of our Next Level Weightlifting Class with Coach Frank (Wednesdays and Fridays at noon) are cancelled until December. You can still get your Oly on on Monday, Wednesday, and Friday nights! Head over to the NLWC program page to learn more about this awesome class offering.
8. Join Jess B. and Kate T. this Sunday during Open Gym to make some calls and send some texts for candidates in swing districts ahead of the upcoming midterm election. Just bring a phone and laptop or tablet with internet access. There will be snacks!
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Yesterday’s Results Board: Hang Power Clean | Run, Thrusters
The Jump Cue Catalyst Athletics
Even a 10-Minute Walk May Be Good for the Brain NY Times
Saturday’s Programming
Partner AMRAPs
In teams of 3, partners alternate full rounds on each workout.
AMRAP 15 Minutes:
12 Double Kettlebell Swings
9/6 Calorie Bike
Choose a medium-heavy load on the Kettlebell Swings.
Rest 5 minutes, then…
AMRAP 15 Minutes:
30 Double-Unders (or 60 Single-Unders)
3 Strict Handstand Push-Ups (or 9 Push-Ups)
The jump rope should be mostly unbroken and take about 20 seconds. Scale to one AbMat as needed, or to Push-Ups.
Post rounds, reps, and Rx to comments.
6am with JB
HPC triples: 103, 113, 123, 133, 143
Everything up to 133 felt great. 143 started to feel heavy and dropped a little lower.
WOD in 11:38 rx’d. Thrusters in 15-10 each time. Last run felt slow
Partnered with Kirby and Jen for Kirby’s farewell WOD 😭😭😭❤️❤️❤️
We got 17 rounds + 10 swings with 12kg bells in WOD 1, and 18 rounds + 37 reps in WOD 2. Kirby also did a few doubles but that’s because I grunted loudly on my 7th of 9 push-ups and she thought I was done.
7 AM won’t be the same without you, girl! Come back and visit us! ❤️❤️❤️
Kirby, we’re gonna miss you, come back to visit!!
YAY KATIE HARPZ! I’ll go to Miami to root for you! Who’s in?
It’s been a crazy week so some make up posts:
Today – 8 am with Brett today doing tomorrow’s team WOD as a partner WOD with Jodi.
We both started out crying a little: I got choked up saying bye to Kirby and Jodi’s wedding song came on and that got her, but we managed 14 rounds +14 reps through the tears with the light KBs. Then 18 rounds even on Part II. I did single unders and HSPU with a 10lb plate and 1 abmat.
Wednesday: Squat day went well with the planned 5 lb jumps for LBBS 130 and 105 for FS. Then the WOD 135# deadlifts that left my legs bruised. My burpee box jumps overs were not well done at all. 16″ box and yet so slow. I only made it to 6 rounds (well, minus my pull ups but I went over to finish those after time was called to at least get the round completed). I have to re-train myself on box jumps. I had 8 fewer reps at FHB this year: 7 fewer on box jumps alone. Dang, dang, dang. (Otherwise, FGB was maybe the best ever – such great spirit for a good cause.) A belated thanks to all the Crossfit South Brooklyn staff who put this together so very well!
Monday’s work brought me a new 12 rep pr for db bench press at 30lbs. The walking lunges killed my butt for the next two days. I felt great about my rows because I got 1/2 way on each of them and thought I could not sustain my respective paces and then did. 4:37, 2:16 and 1:04.
Sunday’s snatch deadlifts were different. Got to 85# but that’s more than my snatch. It was a good drill for making sure my lats stayed back and down! Stuck to 15 lb TGUs because 6 was more than I thought 6 was. *Weighted chins with 15#. Ran fast for 130 and that was fun!
*Weighted chin ups and weighted pull ups can be fully attributed to AGS. It’s a game changer and I join the chorus of recommenders. I know I’m not alone in wishing there were more schedule options (hint, hint).
yay!!! ALL ARE WELCOME!
THX FOR THE SHOUTOUT! I am very very excited to get the opportunity to go back and compete. If you’re looking for something to do for MLK weekend (Jan 17-20) come to Miami!!! It’s a pretty fun event, there will be a bunch of Games athletes there this year (I am obviously not competing in their division). But still, its a great escape from winter post holidays.
anyway, day 2 of new cycle. i got smooshed.
AM Sesh (managed to squeeze inbetween 6 hours of work, marathon day!)
A) Sustained pace – 80-85% Aer
2000m row
20 wall walks
5000m bike
130m Dual kB OH carry – HEAVY
2000m ski
20 TGU – heavy
48:39
stuck with the 35# KB for dual OH carry as well as for the TGU, I’m babying my thumb but also want to do this movement well, consider this work to be intentional and as perfect as possible, trying not to meathead my way through it like i do with other things. this weight felt appropriate today
PM Sesh:
A1)Paused Push Press
4-6 x 5; rest 90 sec
105×6, 115×6, 120×6, 125×6, 130×6
totally all doable. can feel my left shoulder being lazy. back to getting on my correctives before i start feeling shoulder pain again!
A2)L-Sit Pull Up
4-6 x 5; rest 2 min
5×6 pullups! proud of myself my L-sit is improving for sure
B)sustained pace 80-85% Aer:
10 SBC – 100#
Rest 15 sec
15 C2B
Rest 15 sec
20 WB – 14/10
rest 15sec
250m row
Rest 3 min
x 4 rounds
4:15/4:21/4:46/5:39 (total time with rest 28:01)
LOL. sustainable thats hiiiiiilaaarious! I tanked on the chest to bar of all things, and went out slightly too hot on the row, but this is why i need to work on this stuff!! It was very hard to do chest to bar after a movement like a sandbag by round 3/4, first two went pretty well. the combo is absolutely perfect for what i need come comp day. stoked to get used to how tough this is. I’ll get better. just need to learn my pace!
Notes:
Sandbags:
felt GREAT. strong enough to lap it relatively easily, which was a huge problem last year, tossing it over the shoulder isnt bad either. well coordinated. and DIDNT spike my heart rate too much! Im amazed. want to keep this up
Chest to bar:
15, 14/1, 8/5/3, honestly not sure but last set got super crazy. I wanted to see what i was capable of sustaining big sets so it was worth a shot. Better gameplan for me wouldve been 8/7 with a 5 sec rest
Wall Ball: all unbroken, gameplan. dont be mentally soft. mission accomplished. i no repped myself a few times on height so i lost time doing a few extra reps, ill get used to the height eventually
Row: 2:05 across, tried to go for 1:55 but i just couldnt after all of that volume. good to know that when im fatigued i cannot hit this pace
C)Sustained pace:
2k ski
10:41, blasted some 80s sax solos on spotify for the finale. i was loving life