Kettlebell Complex
7 Kettlebell Snatches
7 Kettlebell Windmills
Warm up and do a few sets at a challenging load for the day on the complex. Don’t go heavier than your less-dominant arm can handle.
Post loads to comments.
Exposure 8 of 8
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5 Rounds for Time:
10 Burpees
10 Deadlifts 225/155
The Deadlift should be medium-heavy and unbroken on the fast end. Set a slightly uncomfortable pace on the Burpees and try to hang on.
Post rounds, reps, and Rx to comments.
Some of Saul’s work on display at the 2016 CFSBK Art Show
Saul Melman in Bomb Magazine
Here’s something really cool: it’s CFSBKer Saul Melman in conversation with the writer A.M. Homes in a recent issue of Bomb. If you don’t know Saul, you should! He’s both an emergency room doctor and a working artist, so he might be able to save your life in more ways than one. The interview focuses, in part, on the relationship between those two professions. Here’s a snippet: “In the ER I’m experiencing a critical moment with people, when matter is spinning out of control. In the arena of the studio, I’m interested in creating a narrative that moves the curtain back to expose that vitality of matter, and to freeze those threshold moments in time.”
Saul’s work has been featured at our annual art shows, but if you want to experience more of it in person, his installation Central Governor (2010) is on display in the basement of MoMA PS1. How awesome is that?
News and Notes
- Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
- Coach Ken’s Rings Strength class starts this Thursday, November 29th. We only offer this class a few times a year, so get on it! Go HERE for more info and to register.
- Leah, our in-house massage therapist, will be away from December 4th through the 12th, but she has slots open this week if you want to get an appointment in before she leaves. She is also offering extended availability from 9am to 8pm this Friday, November 30th. To learn more about Leah and her services, check out yesterday’s post!
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Yesterday’s Results Board: Double-Unders, Power Snatches
Can Meditation Really Slow Aging? Mosaic
Interview with CrossFit Games Athlete Banned for PEDs Boxrox
7 AM. Woke up with my wrist extra angry, probably because I slept on it wrong. 🙁
12kg, 16kg, 12kg with KB work. The snatches at 16 were horribly awkward so I dropped back to 12 to get the pull down a little better. Bruises everywhere!
WOD in 5:40 Rx (burpees to DBs), continuing my trend of being about 1.5 Kayleighs in for-time WODs. I guess I could have made this hurt just a little bit more.
Stuck around afterward to do some KHarpz exercises. Between the wrist flexion/extension exercises with a DB, the deadlifts from today’s WOD, and yesterday’s snatches, my hands are freakin’ FRIED.
7AM – snatches felt totally fine with the blue KB, eventually moved to yellow. The windmills are what killed me!
WOD in 6:30 with 115#. Still treading lightly with anything back-heavy, and just focused on form and moving well today. It was still super killer!
Partnered with Stella for the whole thing 🙂
KB snatches and windmills with 12kg, 16kg, 20kg, and back down to 16kg. My students have been questioning what happened to my forearms all day (I bruise really easily).
WOD: 4:01 Rx. Definitely uncomfortable pace throughout, but never redlined.
Right there with you. On the bruises, that is, not the WOD pace.
4:30 PM with Mr. Monday Night KVW
KB Complex
Worked up to a couple sets at 24kgs
Burpee/DL Metcon
7:10 as Rx’d
Burpees nice and steady
Deadlifts Unbroken
Man! I’m so amazed by how good everyone is.
12kg across. Did some KB snatches at 16kg— but it was too heavy? to get 7. I know I can do windmills at that weight, though.
155# didn’t use to be a heavy weight for me in WODs back around Iron Maiden’s… I was doing stuff Ro told me to do outside of class like KB death marches, etc. Then… I stopped doing that stuff and now I’m feeling a little weakling all over again. HM. That’s what’s going to happen to me if I continue to not make time doing Katie’s old programming, too. Ahhhhh! How to get better AND go to work AND have a life! What a privilege to whine about those things! :X
Wod: 7:34 133#
Man. 10- 6/4-6/4- 4/3/3- 3-1-1-1-1 until 10
Wanted to go unbroken throughout. Just didn’t have the strength. I don’t think it was a mental thing… my legs were grinding and core felt fatigued.
Good job, guys!
KB snatches and windmills at 12kg. Snatches were awkward and took me several attempts to coordinate.
WOD @135# in 6:26
Really wanted to do this Rx’d. This is one of my favorite types of workouts but made the smart decision and did it at 135#. Very humbling because the 135 was challenging. DO said I was overextending at the top on my last set which is might be the reason I hurt my back doing DLs in the first place. Did the deadlifts unbroken and moved at a consistent pace.
pre-class: nice long heat up cuz i’m sore/stiff
emom x 8
even: 10 incline db row @ 21×1 @ 30#
odd: 5 push up @ 31×1
12pm class!
kb work @ 12kg x 2, 16kg, 20kg. L side felt like a hot mess but Coach Fox ensured me it wasn’t as bad I as I thought.
wod in 4:45 rx’d
dang it feels good to be back in group class and hold a bb in my hands again. 3+ weeks of no pulling after forearm strain, but i’m feeling back to about 85-90%. did this with no pain during or after the WOD, super happy with that. oh but it sure felt more like 175# on the bar! onward!