WOD 2.7.19
4-5 Sets:
8e Single-Arm Dumbbell Row
8e Wall Facing Shoulder Taps or 2 Wall Walks
8e Single-Arm Contralateral Reverse Lunge + Romanian Deadlift
:20 Reverse Plank Bridge
Build to a challenging set or two on each exercise.
Post work to comments.
Week 1 of 7
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Performance
AMRAP 8 Minutes:
Thrusters 135/95
*5 Lateral Bar Burpees EMOM, beginning at 3, 2, 1, go.
Fitness
AMRAP 8 Minutes:
Thrusters 95/65
*5 Lateral Bar Burpees EMOM, beginning at 3, 2, 1, go.
Post rounds, reps, and Rx to comments.
Coach Lynsey gets the crowd involved during karaoke at last year’s Community Potluck
Join Us for the CFSBK Community Potluck This Saturday!
This year’s Community Potluck goes down this Saturday, February 9th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm and will continue until around 10. This event is open to everyone and all are encouraged to come. Bring your friends and family!
More details can be found on the event page. Here’s the schedule for the evening:
4:30pm to 6:30pm: Set up (We need volunteers! See below for info.)
7:00pm: Doors open
7:30pm: Dinner begins (As you pick what to put on your plate, also be sure to pick up a voting sheet to vote on your favorite side dish/salad, entree, and dessert!)
8:15pm: Dessert course
8:30pm: Awards and screening of documentary short on Fight Gone Bad 2018!
9:00pm: Karaoke
10:00pm: Clean up (Please stick around to help get the gym ready for our Sunday morning classes!)
Awards
Everyone is encouraged to fill out a voting sheet for their favorite side dish, salad, entree (separate awards for vegetarian and non-vegetarian options), and dessert. Voting will focus on both the taste and healthiness of the dish.
Fight Gone Bad Documentary
You may remember a film crew at our Fight Gone Bad event this past fall. Well, they finished their short film, and we’ll be screening it at the Potluck!
Volunteers
Come get involved and meet new people! We need a few volunteers to direct people as they come in the front door, help arrange food as dishes are placed on the tables, and MC the karaoke. Please contact Coach Brett at Brett [at] crossfitsouthbrooklyn.com at the email address above if you are available to help even for a short time during the evening!
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Yesterday’s Results Board: Lateral Lunges, Chin-Ups, High Pulls | Run, Power Cleans, Ring Dips (part 1) (part 2)
The Unifying Theory of Alcohol Medium
Breakfast Isn’t Pointless, But It’s Having an Identity Crisis NY Mag
Row: 30#, 35#, 40# x 2
Shoulder Taps: Happened – got better at pointing toes and keeping things tight.
SACRL+RD: 12kg KB, 16kg x 2, 18kg
Bridge: Nice little stretch
Fun discovery of the tan tape on the new 18kg KB. Someone is going to be very disappointed when they go for a yellow during the WOD and realize they are scaling up (or vice versa with the white).
WOD: 41 Rx. Started with a big set of 11 (6-5), then basically 4 (2-2) every time with a little variation. The burpees caught up to me way more than I expected.
8am today!
Rows to 30#
Wall walks happened
SACRL+RDLs at 15#
Bridges also happened
WOD – 65 reps, with #allthescaling
Thrusters @ 45# – started with a few rounds of ten, then backed off a bit, and pushed through in the last for another 10
Burpees – scaled to 3 per round, can still do them but step over the bar and descend to my stomach reallllllly slooooowly – 3 took me about 20 seconds each round
Got so excited about Matt and NOLA yesterday I forgot to post, so quick make-up:
Lateral lunges w/ 17.5#
Chin-ups with a green band
HPs w/ 17.5# – these always highlight some muscle in my shoulder that is (a) grumpy and (b) weak
WOD in 12:04 (fitness)
Subbed rowing, running is not a thing for me right now
HPC 7-7-7, 8-7, 9 (63#)
Box dips 10-6-5, 8-7, 9
Being pregnant doesn’t get you out of burpees? What is this world coming to? 😛
YIPPEEEEEEEE, Frankie gave me strength work to do! Finally! (Strength work is a regular part of NLWC, unless you’re like me and are strong but need a lot of work on skill. Then Frankie assigns you lots and LOTS of technique training at low weights.)
HOWEVUH. It’s quite a lot of homework! Fortunately today I happen to be working from home so it was OK that I didn’t finish this until 8:35 AM, but in the future I’m going to have to get to SBK considerably before 7 AM to get it all done.
Here goes:
1A) High bar back squat, 6RM: Worked up to 183. I wouldn’t call this a true 6RM, but this was my first time squatting heavy in a while so I was conservative. (Plus, this is my training template for at least the next 3 weeks, so I need room to grow!)
1B) Front squat, 5×3 80%+: did these at 153, which is more like 75%. See above.
2A) Clean liftoff (1st pull), 5×2 at 105% of clean 1RM: did these at 133. The weight is so light that I had to force myself to focus hard on what I’m actually doing this for: to ingrain the habit of moving my knees back during the first pull.
2B) Clean deadlift from 6″ block, 3RM: worked up to 223. I can manage more as far as leg strength, but BOY was my grip fried.
3) Strict press, 5RM: worked to 78, a little room to grow here.
4) Bench press, 5RM: gahhhhh! I think I was supposed to do 6s, not 5s! Oh well. Worked to 123. Good to know I’ve still got a moderately hard set of 5 at that weight even though I’ve lost so much weight since the last time I benched regularly.
5) Barbell row, 50 reps: 63, accumulated these in 2 sets of 15 and 2 sets of 10.
6) Pullups, 30 reps: Mostly singles; I’m going to ask Frankie whether the intended stimulus is really more about doing bigger sets, in which case I’ll use a band next time around.
That took about 100 minutes to do and 5 minutes to write up 😛
It’s so cool to follow along on your journey with NLWC – thanks for sharing 🙂 Can’t wait to see it all come together 💪
10 AM with Jess and Tori
-4 sets of CLRDL’s at 8k (yay new KB). I can not keep my hips square at all while doing the left side. awful.
-3 sets of rows @ 35#.
-taps and bridges done.
Wod= 32 reps at 95#. I was hoping for all the burpess under 15 secs, which I made save the last round. Initial plan was 5 per round and then I was kicked in the face, ended up: 5/4/5/4/4/4/2/4. Almost quit. Burst out laughing a few times. Needed savasana after, so pretty much a yoga class for me.
Back in the 212! Haven’t done THE SPORT OF FITNESS for many days, and it shows.
8am with Chris Fox and Tori
Rows up to 80lbs – I love the new DBs, now I don’t need to jump from 50lb to 75ls.
Shoulder taps – 16/round
Lunge+RDL – 20lbs throughout
Reverse plan done
Metcon 23 reps Rx
I knew the burpees would get to me, I originally had a game plan of 3-4 per round, started the first round with 5, then went completely downhill from there. Ended up doing 5/4/3/2/0/4/0/5. Had some serious thoughts of just stopping in the middle. Uff.
About crossfit in NOLA, I second the recommendation for CrossfitNOLA at the 504 Cortez location. Katie’s description is spot on.
There are other gyms closer to the French Quarter but this is the best.
I’m from NOLA and work out there whenever I am in town. (Actually was there yesterday!)
If you are in town, call ahead before signing up for drop-ins online. They usually offer a discount for the first class and weekly passes at a lower rate.
Also, when they say a workout is “spicy” take their word for it because Cajun spice is no joke.
Noted! Thanks for the intel!
Wasn’t planning to workout today, but found myself with the time, so 6:30 class happened!
NFT work felt good, but challenging. 35# row, 12kg on single leg stuff (wobbly on right), shoulder taps felt pretty easy!
WOD: 66reps total RX
I keep thinking I coulda had a plan for this but probably not. Had several sets of 2 in there which wasn’t great. Legs felt way too cold from the start.
Row: 30#, 35#, 40#
Shoulder Taps: only did 10 because that felt appropriate for today
SACRL+RD: 12kg KB, 16kg x 2, 12kg
Stopped after three rounds bc my lower back lit up
WOD: 26 thrusters Rx’d
Planned to do 4 thrusters per round because I thought I could maintain it for all 8 rounds but after the third round my breathing was way too heavy and burpees slowed. Ended up doing 4-4-4-3-2-2-3-4(3 +1)
Monday’s WOD on Tuesday: 5+7 Rx’d
I had a really amazing training day. I needed this. Is there some sort of performance enhancing substance in the water today? seriously, i was on the juice today! Wish I could feel like this more often!
AM sesh:
A)EMOM 8 min:
2 seated box jumps – w/vest
+
20 MB mountain climbers
10 ghd hip extensions
1 min row
x 3 rounds
B)Hang Power Clean
TOUGH set of 10 TnG reps in 12-15 min
145#x10
155#x10
I cant believe that happened!!! that was facking awesome. When i hit the last rep at 155 I sort of yelped, growled, and celebrated at the same time. Coach Nick claimed there were 50 shades of emotions. its all on video too. perfect.
C)Trap Bar Deadlift
TOUGH set of 8 in 15 min
300#x8
It felt like cheating it was so much easier! Loved it. Seems a bit higher to the ground too which helps. After looking at the video of the bar speed i could have gone heavier. sweet!
D1)Matador Leg Raise
10 reps x 4; rest 1 min – 2 sec lower
D2)Cable Rope Crunch
20 reps x 4; rest 1 min
E)@sustained effort:
10 TTB
rest 15 sec
12 alt DB HPC&J – 35#
rest 15 sec
14 cal row
rest 2 min
x 4-5 rounds
2:14/2:07/2:05/2:01 (accidentally did 12 cals and realized too late)/2:05
1050/1100-1150/1050-1100/1150-1200/1200+ cals per hour respectively
Hate to say it but i wouldnt be disappointed with a repeat of 18.1! I dont think it will happen.
PM (ish) sesh:
A)EMOM – 8 min
4 kHSPU – add a deficit you can sustain
6 sets x 4 reps @ 7.5″ deficit
2 sets x 4 reps @ 6″ deficit
HELLLLS yeah all those negatives have helped!
B)Half kneeling Barbell Strict Press
TOUGH set of 8 in 10-12 min
65/75/85#x8