CrossFit South Brooklyn

Established 2007

Rest Day

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Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal 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.

 

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Do yourself a Friday favor and take a minute to watch Coach KHarpz’s final recap of her Wodapalooza experience

Gymprovements

Only the best for CFSBK members! You may notice some new equipment around the gym. Here’s what you’re now working with:

  • 6 18lb Rogue Kettlebells
  • 6 26lb Rogue Kettlebells
  • 2 35lb Rogue Kettlebells
  • 2 40lb Rogue Kettlebell
  • 4 Pairs of 5lb Rogue Rubber Hex Dumbbells
  • 4 Pairs of 7.5lb Rogue Rubber Hex Dumbbells
  • 2 Pairs of 35lb Rogue Rubber Hex Dumbbells
  • 2 Pairs of 50lb Rogue Rubber Hex Dumbbells
  • 1 Pair of 55lb Rogue Rubber Hex Dumbbells
  • 1 Pair of 60lb Rogue Rubber Hex Dumbbells
  • 1 Pair of 65lb Rogue Rubber Hex Dumbbells
  • 1 Pair of 70lb Rogue Rubber Hex Dumbbells
  • 1 Pair of 75lb Rogue Rubber Hex Dumbbells
  • 1 Pair of 80lb Rogue Rubber Hex Dumbbells
  • 1 Pair of 90lb Rogue Rubber Hex Dumbbells
  • 1 Pair of 95lb Rogue Rubber Hex Dumbbells
  • 2 Sets of Rogue Formed Parallettes

Who doesn’t love new stuff?

_____________________
Yesterday’s Results Board: Chest-t0-Bar Pull-Ups, Snatches
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5 Surprising Benefits of Strength Training Girls Gone Strong

Comments

  1. Saturday’s Programming

    Partner AMRAPs

    AMRAP 18 Minutes:
    Calories Rowed

    Partners may switch off as desired, but we suggest about every 45-50 seconds or so to keep intensity up. Have a strategy to make the transitions as smooth as possible, and not waste time messing with foot straps, damper settings, etc…

    Rest 4 minutes, then…

    Performance
    AMRAP 18 Minutes:
    8 KB Waiter Hold Pistols 16/24kg
    8 Box Jumps 24/20″
    8 Toes-to-Bars

    Partners alternate full rounds. The Pistols are 4 each leg, not alternating. Rack the bell on the same side as the squatting leg.

    Fitness
    AMRAP 18 Minutes:
    12 Dumbbell Forward Lunges 40/25
    8 Box Jumps 24/20″
    8 Hanging Leg/Knee Raises

    The lunges forward steps today, and are 6 each leg, not alternating.

    Post rounds, reps, Rx, and partner.

  2. Saturday’s work, Partnered with Erin for both! Rowed 233 calories, switched off every 2 mins.

    Second part:
    MY HANDS.
    Forward lunges with 25#, box jumps at 20”, then tried doing TTB but after the first round my hands were stinging so badly! It was Thursday’s work, plus a crazy volcano stone pumice session last night 🙁 JB had me switch to v-ups, which were still super hard!

    WHAT I’LL MISS ABOUT JB:
    Her playlists and her pink singlet!! <3
    So happy to have shared your last class!

  4. Things I will miss about JB:
    1) Making fun of her coaching class in a ski hat and a parka (girl, we’ll miss you, but obviously you were made for Cali and Cali was made for you!)
    2) Being inspired by her ant-like ratio of strength to bodyweight (Look, there goes another rubber tree plant!)

    Partnered with Cid on tomorrow’s work. I did 8 unweighted pistols and HLR for my rounds, and I completely forgot to check how many rounds we got. OOPS! (Also, I broke my rule of never going first in an AMRAP, since Cid went first when we were partners last week.)

    Pleasantly surprised myself with my ability to do pistols! They weren’t cute — I have trouble getting my leg straight — but I was able to knock them out. Coming in, I thought, “either these will be easier than I remember because I weigh less or harder because I haven’t practiced them in forever.” Easier! Yay!

  5. Things I will miss about JB:

    1) the fact that her taste in music dates back to Warped tour 2007
    2) her tendency to “overshare” when I ask her the courtesy question “goodmorning, how are you today?” during our 6am greeting
    3) the fact that she wears socks with slip on dress shoes to the gym
    4) the distinct memory of what she looks like in her retainers and foggy glasses
    5) her car
    6) small but mighty strength and of course the pink singlet
    7) her ability to keep me smiling/laughing on a daily basis
    8) her excel sheets
    9) her friendship/knowing that she is just a phone call away if I need anything at all.

    I tease you, but you know I love you JB, from the bottom of my heart!! I’m pretending like you’re not leaving so I don’t have to be sad. So come back soon before I realize it’s true ok????

    She was one of my best friend/roommates I could have asked for in Brooklyn. I guess Brad Larson is okay too. Who is Brad L anyway? I forget what he looks like.

    • This list – soon true! Her excel sheets, oversharing, and strengths have provided me with much joy. Our shared competitive nature has provided much entertainment during fitness.

  6. I think I share the perfect amount!

    Love you guys. It’s on my list to write a more formal goodbye for the blog, but I’ve been busy/in denial so it might not go up until after my departure. Until then, know that being part of this community as a coach and athlete has been by far the best part of my time in NYC. I will forever have a skull-and-crossbones-shaped hole in my heart.

    Thanks to my 7am class this morning for staying cool through my teary countdown at the end of the workout.

  7. …miss the most about JB? I can only “all of the above” and them some. Smart ‘n strong ‘n kind ‘n funny – how can you ever go wrong? JB – you know there’s always room for you at my Inn and you know to visit often, right?

    An honor to be in 7 am today doing Saturday’s work with JB.
    I partnered with Nishi (sp?) for the first time! Great partner wod! We switched every 2 mins for 237. On part II, I think we were into the 12th round. I completed my 6th with 90 seconds left and Nishi was able to grab the DB and get several lunges in. Jumped to the 18″ pylo and after the first round I felt like I paced pretty well. (That first round was the worst – felt so jelly.) I can’t kip due to the ol’ shoulder but could pull down on the bar with some rhythm to get knee raises in steadily.

  8. 12pm w/ Tterb!

    Partnered up with Jess …. yesssssss!

    ROW: 311 calories. I hovered just above 1100 cal/hr for most of this. A slight dip on one of my turns, and then above 1200 for most of the last one. This felt consistently doable but also HARD. Jess was cranking a bit more than me, as expected. We had very quick transitions, no messing with the foot-straps.

    LEG WOD OF DEATH: 18 rounds + 6 pistols.
    I did 8kg weighted pistols. Super chill on my R side, quite hard on my L, but I was able to do them without resting. I’m realizing right now that I may have written 12kg on the whiteboard so… that’s a mistake. Jess did BW pistols. We both did TTB unbroken throughout, I think. This was fun, and also I was so glad when it ended!

    78 wtd pistols later … my legs and butt are going to hate me tomorrow!

    Did a 20 min easy cooldown on the assault bike and some stretching just because it felt really good.

  9. Reading the blog and I’m extra sad now that I bailed on 7am in favor of Short Circuit. JB you’ll be missed – all the best luck and good things and warm toasty weather in your next chapter!!!!

  10. Thursday’s workout today at Open Gym

    All 5 rounds of CTB pull-ups and Burpees unbroken
    Snatch
    115×3
    125×3
    135x3x3

    Afterwards I did a quick 9:00 EMOM of a single Cluster
    135×2
    145×2
    155×2
    165×3

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