200′ Sandbag/Goblet Carry
4 Strict Chin-Ups
8e Alternating Dumbbell Bench Press
:30 Forearm Plank
Work up to a challenging set or two on each movement. The carry is in front of the body, bear hug or Goblet style. Use bands or add weight to the Chins as appropriate. For the Bench Press, the “resting” position for the non-pressing arm is locked out above the chest.
Post work to comments.
Week 2 of 7
Wall Balls 20/10, 14/9
Hang Power Snatch 75/55
Wall Balls 14/10, 10/8
Hang Power Snatch 55/35
Lighter weights call for intensity, so try to push the pace and minimize your rest periods. Baller status for going unbroken!
Post time and Rx to comments.
James kicks off karaoke with a very special rendition of “Here Comes the Sun” at Saturday’s Community Potluck. Thanks to everyone who came out and made it a special night, and congrats to Coach Brett on organizing another great event! You can see more of Robert’s photos from the evening HERE | Photo by Robert C.
The Open Is Upon Us
As most or all of you know, the 2019 CrossFit Open starts on February 21st, just a week and a half from today! The Open is a worldwide competition in which CrossFit HQ releases a workout (and a scaled version) each week for 5 weeks. Last year more than 380,000 people from all walks of life and all levels of fitness participated in the Open. For the 9th year in a row, CFSBK will be participating in the Open, and this post provides a quick rundown of how to sign up and participate.
How can I learn more about the Open and Sign Up?
Everything you need to know about the Open and registration info can be found on the CrossFit Games site. Make sure to register as a member of our affiliate AND our team (also called “CrossFit South Brooklyn”). We already have over 90 CFSBKers signed up!
Ok, I’m registered. What’s next?
Great! CFSBK will program the Open workouts every Saturday throughout the Open, which means you’ll have opportunities to perform the workouts during:
- Friday morning and afternoon CrossFit group classes
- Friday evening Open Gym as part of our “Friday Night Lights” events (open to all)
- Saturday at any CrossFit group class or during afternoon Open Gym
- Sunday evening Open Gym
Every Friday night of the Open, CFSBK will host a series of Friday Night Lights events. Anyone can come in to do the workout. We’ll help organize heats and judges and all the other stuff. Stay tuned to the blog for more info!
We’ll also be bringing back our Open Intramural League in which (if you so choose) you’ll be placed on a team of about 20-30 people. Your scores and participation will help your Intramural team earn points, and a victor will be crowned at the end of the competition (unless there’s a tie, which has happened). This is a totally voluntary, totally fun, and very low pressure way to add an element of camaraderie and friendly competition to the Open. You don’t need to be “good enough” or do the workouts as Rx’d to contribute points to your team. We’ll have sign up info very soon!
Member Survey & Intramural Opt-In (Super short!)
If you’re doing the Open, we want to get to know a little more about you so we can highlight and support members from different backgrounds and experience levels through the 5 weeks. Also, if you want to participate in Intramurals, we NEED you to fill this out to be on a team.
May the WODS be with you!
Call for Potluck Recipes
We LOVED all the delicious food you made for the Community Potluck. In fact, we loved it so much that we want to make a CFSBK Potluck Cookbook! If you’d like to be included, please email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com.
Yesterday’s Results Board
Saving Bully Breeds One Rep at a Time Morning Chalk Up
New Review Challenges the “Use It Or Lose It” Muscle Memory Notion BarBend