Ring Supports
30 Seconds x 5-8 Sets
Rest as needed between sets but no more than 2 minutes. Focus on a perfect position (shoulders away from ears, elbows locked out, hollow body) atop the rings. Scale time as needed. You can also scale to a more stable set up using a band held across the rings or the Matador.
Post work to comments.
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AMRAP 18 Minutes:
9 Sumo Deadlift High Pulls 95/65
12 Front Squats 95/65
15 Burpees
The Sumo Deadlift High Pulls should be a little heavier than your Fight Gone Bad weight, maybe unbroken throughout. The Front Squats come off the floor, NOT via a weird Clean after the 9th Sumo Deadlift High Pull, and should be completed unbroken as well.
Post rounds, reps, and Rx to comments.
TONIGHT: The 5th CFSBK Art Show
CFSBK’s 5th Art Show is tonight 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 standby list).
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: Rest Day
My 3 Biggest Mistakes in Weightlifting Catalyst Athletics
Looking Up in the Deadlift Starting Strength
Ring holds were spicy!
Made it through 6x :30 unbroken
Wod: I knew this would be a challenging workout this morning. Woke up around 3am, and couldn’t fall back asleep (caffeine too late) until about 4am. Dang.
Went RX thanks to Joy, but I kept it a consistent 3:00/round— resting ~:10. Finally, picked up the pace the last 1:30.
6+12 reps.
StrongFit! Highlights include sandbag over the yoke (in 1 min: 12 reps at 80#, 10? reps at 100#) and power clean and jerk doubles with the axel bar up to 125.
Group class: 5 x 30 sec holds. These started pretty zen, but last two definitely a but spicy.
WOD: 8 rounds + 29 reps Rx.
Just kept moving. Tried to go right into the SDHP after the burpees each time, then take an extra beat to rest before front squats. It basically just felt like I was doing burpees the entire time – which is halfway true.
Excited for the Art Show this evening – always a really chill evening when I am incredibly impressed by the talented individuals of our fitness community.