This Saturday: CFSBK’s 5th Art Show!
CFSBK’s 5th Art Show is this 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 (go HERE to get on the waitlist).
There will be several live performances throughout the night, including music from CFSBKers Emily Asher and Paul Bennett, 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.
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Yesterday’s Results Board: Kettlebell Complex | Double-Unders, Wall Balls, Sit-Ups
Australia’s Toughest Female Athletes on How They Do It Buzzfeed
How I Turned Off Autopilot and Reinspired My Yoga Teaching Yoga Journal
Wednesday’s Programming
Back Squat / Front Squat
Performance
Back Squat: 2 x 5
Front Squat: 1 x 5
Heavier than Week 2.
Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP
Heavier than Week 2.
Post loads to comments.
Exposure 6 of 8
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AMRAP 8 Minutes:
2 Deadlifts 315/225
2 Box Jumps 30/24
4 Deadlifts 315/225
4 Box Jumps 30/24
6 Deadlifts 315/225
6 Box Jumps 30/24
8 Deadlifts 315/225
8 Box Jumps 30/24
Add 2 reps per round until time is called.
The Deadlifts should be on the heavy side for you and the box height should be challenging.
Post rounds, reps, and Rx to comments.
AG
A.
3 rounds – NFT:
10 plyo lunges – 20″
6 archer ring rows
3 wall walks
15 supine leg raises
2 min bike/ski/row – increasing pace
B.
Double under Practice
C.
Sustained pace:
10 – 1 reps:
burpees
b/t each round 30 double unders
D.
5-10 min cool down
Make up posts!
Last Friday w/Frank-
E2MOM clean and jerks, built from 83# to 128# with the majority of reps around 108-113#. Legs felt strong, so the cleans moved fine – in the past anything above 100# would mean DRAMA. Had some super solid jerks in there as well – the multiple jerk sets on Wednesdays have been a struggle, but I felt snappy Friday. I think all this weightlifting is really helping my weightlifting.
Saturday –
Finally got in a WOD! Jumped in the partner AMRAP w/Saccheen & Kate F. We just missed 4 rounds by a couple of cals. Perfect pace & exactly what I was looking for to move & groove a bit. Also knocked off a goal by going unbroken on the first 10 kipping pull-ups! My lats regret this now.
Worked on kharpz stuff after –
Sorenson holds 1:10 x 3
then
Deadlifts: 78#x20x4
~3 min rest. Special.
Then made up a little squatting I skipped Friday-
HBBS: 130#x7x3
Sunday –
Snatch complex: worked from 73# up to 98#
Pretty smooth and no misses!!! Still need to focus on the shrug up to avoid pushing the bar out front.
Nice recovery run-carry-run w/Vinni after.
Monday –
3 rounds:
:40 hanging bent knee hold
1:15 sorenson hold
10e suitcase DL @ 32kg
Then NWLC –
HBBS: 130#x8x3, 160#x2x5
Press: 68#x2x5, 73#x2
E2MOM pull + snatch + snatch: did most of the work around 83#, a couple at 88# and then back down try to clean things up. It’s been a learning curve to understand how to REALLY work on technique. In the past few weeks it’s all been about lots of light reps, tweaking, refining, re-thinking every.single.one. Lots of adjustments to my 1st & 2nd pull to knock out some bad habits.
I’m doing this meet on 12/1, which I’m excited about even if I forgot I’m going on vacation for 2 weeks beforehand :/ I will have access to a gym to at least finish out some strength work, but no bumps or platforms. Going to spend the next couple sessions with Frank this week getting all the technique work I can. Do I feel meet ready? Not really. Do I feel like I can make opening lifts and just go from there? Sure. It’s all supposed to be fun right?!
RIGHT!
Go Kate! I’m rooting for ya!
Fun for sure! Keep up the good work!
Monday’s work with Lauren –
I kept feeling like I was doing the KB cleans wrong because the part that hurt the most were my wrists! Worked up to blue KB’s but on my final round, I skipped the cleans.
WOD was just what I needed as I’m trying to get my aerobic capacity back! Reminder to self to work on DU’s in my spare time 🙂
7 AM doing Wednesday’s work w/Jess
Squats: 205 back, 175 front. Pretty cool that I can do these sans lifters (no philosophical reason not to, I’m just too lazy to carry them back and forth and too afraid of forgetting where they are if I leave them at the gym) and sans belt and be fine.
WOD: finished round of 10 + 6 DL, Rx. I thought this wasn’t going to be that bad because the 225 DLs went so well last week! Ha. 225 DLs in sets of 6 with almost 5 minutes between them is QUITE different from this rep scheme. I grunted like Serena Williams with every deadlift after the first two rounds.
Talk to Katie Harper about lifters. She mentioned to me recently that she’s trained herself out of them and she might have reasons that match your training needs.
A few make ups:
AGS on Saturday. I was not feeling tip top due to too much Friday fun. HSPUs were just awful. Stuck with one abmat with a 10lb plate under for 4 sets of 5 tempo just as a place holder. Chin ups were all good bodyweight 4 sets of 5 20×1. I will add weight to these next time.
Monday 10 am. I think us 7amers yawned more during this 10 am class then we normally do at 7. So easily spoiled!
That complex was so surprisingly met conny that I stayed with the 8kg but then I got curious and tried 12. OK on the swings and not bad on the cleans but the push presses were way out of line and I saw no need to do bad presses so I stopped myself after 4. If we ever do those again (this is not a reqeust) I will start with 12 and see if I can get it fresh.
Did singles for the WOD and lost count on the wall ball (12-8) and know that I did 30 but unsure of how many beyond! They were bad. Lots of misses. My nemesis! Time was 9:20 or maybe 9:40….can’t recall.
Today back to 7am with Jess
LBBS 125 FS 100 These were heavy enough that I had to really work for them and I felt good maintaining my composure so I could maintain positions. I feel like I’m too conservative on squatting in the cycles and need to train myself to work heavier and manage struggles to gain confidence.
The WOD with 155# and 24″ box jump. Got through 8 rounds and one lift. I have a hard time switching with the right palm up. Did better on these with a simple hook grip, really.
Thank goodness for the pylos. I have no idea why my brain makes my body jump to the box on my knees sometimes. Today it was all of the attempts that I was stepping into the jump plus one other dumb time. This was a fun one!
6am
KB Complex:
8kg, 12kg, 16 kg– only made it through 3 push presses. Couldn’t stabalize. 🙁
WOD:
Glow: 75dus unbroken in the first round of 100
Grow: Got over to do wallballs– shoulders quite fatigued… did a couple singles then decided I was fine with an 8ft. target.
7:39 all dubs, 14/8ft… It was worth it.
Glad to be back from Palm Springs. Had a fun workout there…but man. Some people are so *clueless*. “Go ahead and partner up” is literally the worst way to get people into groups for a workout like Double DT with a partner. WTF! I’m dropping in…Hello?! How do I know what weights anyone is using… what speed they will go.
My partner and I were of course mismatched. I should have done 93# instead of 83. It was too light because he was too slow and my rest was like… 2:1. Ugh. ASSIGN PARTNERS!
Thanks, cfsbk, for the logical class structures. 🙂
PREACH, Allie.
One of the worst CFs I’ve ever been to, did “Okay, partner up!” and since people who knew each other paired off right away, I was with someone who was fresh out of Foundations. I was snatching 75, she was snatching an empty bar. I was back squatting 125, she was squatting…an empty bar. (Yes, back squats in a WOD, and all of this was in the same WOD, and there were not enough barbells for one barbell per person. Don’t even ask.)
literally LOLing at this right now. What a sh*tshow
Right? I wish the Travel Gym Recommendations page still existed so I could link to it because I remember posting about this WOD in detail. The bad partnering wasn’t even the dumbest thing about it!
Oh man, THIS, 10000000%. I’ve had a crazy travel / life schedule lately and have dropped into a bunch of places, many of which seem like really solidly run gyms. Unfortunately, I cannot count the number of times a perfectly lovely WOD has been ruined by the dreaded “ok… grab a partner!” phrase and ensuing panic / awkwardness / mismatched workout.
<3 you, CFSBK! Thanks for being freaking awesome.
Came back for AG because double unders were such a dumpster fire yesterday.
WOD in 9:30 with 15 makes/attempts per round. I was making doubles but hardly on fire, plus was tired from the last two days of 7 AM class so Rx was not for me today.
So glad I came. After a tough day at work it was nice to have a workout that forces you to relax.