Push Press
3-3-3-3-3
Begin each rep from a strong, stable rack position and hold overhead for a 2 count before lowering. No cycling. Work up to a heavy triple for the day.
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Exposure 5 of 8
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Every 5 Minutes for 3 Sets…
For Time:
400m Run
6 Deadlifts 315/225
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Announcing the Artists for CFSBK’s 5th Art Show
Ever wonder what CFSBK would look like if it were transformed into an art gallery? Well, those of us who participated in or attended CFSBK’s previous Art Shows know that it looks pretty awesome.CFSBK’s 5th Art Show is next Saturday, November 17th from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!
The show will feature live tattooing by Brooklyn artist Jim Gentry (we’ll have the sign-up sheet soon!)
There will be several live performances throughout the night, including music from CFSBKers Emily and Paul, and a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.
Come check out the art of these talented artists from CFSBK and beyond:
Katie Harper
David Osorio
Sonya Cheuse
Katherine Akiko Day
Nick Piltoff
Brett Ferguson
Jonathan Arias
Rainer Magik
Simon Ressner
Michael Gigl
Paul Hernandez
Henry Poyder
Paola Luisi
Carla Stickler
We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.
News and Notes
- Our friends at Kettlebell Kitchen are looking for candidates to fill Account Manager positions. Interested? Send your resume to Joe LoPresti at JoeL [at] Kettlebellkitchen.com.
- We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
- Beginner and Level 2 classes of our Brazilian Jiu Jitsu with Coach Callie class start this Sunday, November 11th. Check out Monday’s post to learn more and sign up!
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Yesterday’s Results Board: Rest Day
CJ Cummings Sets Two Junior World Records at World Weightlifting Championship BarBend
How Meditation Might Help Your Winter Workouts NY Times
Is there a video tutorial for how to adjust the GHD in 608? It’s my worst enemy.
I have to use a very weird combo of hip nudges + a VERY risky push/pull with my hand that I’m really afraid is gonna leave me with pinched fingers.
I am tired of eating people’s fingers. Please convince DO to put me out to pasture.
JOD
What do Lil Uzi Vert & Turbonegro have in common?
All their friends are dead.
Haaaa!!! Get it?! ZING! I’ll be here all week thxX
You were definitely extra funny today. Keep up the good work!!!
Squattz n stuff this week:
Monday:
Back squat: 130x7x3, 155x5x5
Strict press: 65x5x5, 71×5
E2MOM x 5: Pull + Pull + Snatch, built from 63# to 83#
E3MOM x 5ish: Pull + Pull + Snatch, mostly 83# with a dramatic bail at 88#
Snatch pulls from 6″blocks: 37kgx10x5 (RIP hands)
This morning:
Front squats: 120x5x5, 143×3 (didn’t attempt last two, misloaded the bar & didn’t have enough rest
E2MOM x 10ish: jerk + jerk + jerk, built from 83# to 98#
Jerk is far & away my weakest part of olympic lifting, so none of these felt very good. Don’t have muscle memory for a “good” rep yet. Leggies are growing tho!
7am with Jess and Katie
push presses – got to 83# and decided to stay there because they were feeling press outie and I wanted to practice zinging the dip drive. The running-deadlift wod was a good challenge! I tried to push the runs a bit but they certainly got harder and harder. I felt good about getting right on task on the dead lifts except on the third round I stopped to tie my shoe before I lifted, which was probably not necessary. 145# 2:46-2:58 I think.
Yesterday’s squats felt so heavy! I did sets of 5 a couple weeks ago with 130 but for yesterday’s 3s I repeated 130 for the first set and then 135 for the second. 105 on the FS – same as two weeks ago. I wanted to go-go-go on the wod so I stuck with single unders and 20# SA DB thrusters. 5:40.
Doing AGS again! Aiming for that HSPU with not even a puzzle piece under my head!!!
“not even a puzzle piece under my head” — that is an ACES turn of phrase.
A)3 rounds – NFT:
50ft crossbody carry – HEAVY
20 jump lunges
30 sec single arm plank/side
2 min bike – increasing pace every 30 sec
50# ea hand for carry
jumping lunges suck lol
B)5 rounds – strength work:
75ft sled push – HEAVY – build from 300#
rest 30 sec
25-30 ft HS walk
rest walk 3 min
300/305/310/315/320# for sleds
so much better with a straightaway! turning around makes it so much worse. but my body tolerated the sleds so much better today! felt good and way less burn.
5x30ft handstand walk!! messed up one but i was focusing on a new thing. HEELS TOGETHER! helped me with my position and staying tight, but then i couldnt breathe upsidedown. oh well one thing at a time.
C)Sustained pace – 80-85% Aer
1 min HSPU
1 min BJO – 20″
1 min row cal
rest 2 min
x 4 rounds
HSPU- 20/21/22/23 reps respectively
BJO (read box jumps oops) – 23/24/25/26 reps respectively
Row cal (recorded meters double oops)- 233/234/244/254M respectively
D)Sustained pace:
4k row – @2:30 or better split
18:38 (2:19.8 avg)
6am
Push press 63-83-93-98-103(f)-98
Man… I know I can do 103… felt tired again today!
Wod: 155
2:28, 2:27, 2:22
Also felt totally exhausted.
Then I realized that I am on amoxolcillin for a reason and I didn’t feel so bad! I’m sick! haha! Failing yesterdays squats makes sense now…
I always try to ignore it when I’m sick. Feeling “run down” is objective. But I think I really am!!
Bye!!!
PP: 83-88-93-98-103
Tori pointed out I was pushing the bar away from me. I also noticed I was dropping my elbows during the dip. Think I corrected this once she pointed it out. I was a bit hyper-extended on the last rep at 103.
WOD:
First WOD in months doing deadlifts from the ground. Kept them light at 125 so did 12 reps. Did them unbroken with no pain- just need to build up some endurance and strength. Pushed the run and didn’t time myself overall because I focused on good reps on the DLs.