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.


Pat left it all on the field for team 50 Shades of Gainz at one of last year’s Friday Night Lights events

Join the 2019 CFSBK Open Intramural Team Competition!

For the 4th year in a row, CFSBK is organizing a friendly, in-house intramural team competition during the CrossFit Open. This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week! Participation is voluntary, and those who wish to participate will be split into balanced teams with team captains assigned by CFSBK management. Team scores will be compiled at the close of each week by the captains using an average team ranking. Last year, we had 122 CFSBK athletes compete in this in-house competition. We’re hoping to surpass that number this year, but we need everyone to sign up as soon as possible!

You may perform the workouts scaled or Rx’d, whichever is most appropriate for you.

The Open workouts will be programmed for Saturday group class each week, which provides team members the opportunity to complete the workouts on Friday and Saturday during group class or Saturday and Sunday during Open Gym. However, if you must miss a workout (due to travel, injury, illness, etc.), it won’t necessarily negatively affect your team’s score, because the score will be an average of top submitted scores for each week.

Intramural teams are encouraged to attend the same group class, wear matching outfits/t-shirts (we’ll assign each team a color), and trash talk. Teams will be invited to compete against each other every week during a super-fun, good-vibez, open-to-all Friday Night Lights event.

This isn’t mandatory, so if you want to do the Open workouts without joining the intramural competition, you can.

You must be officially registered for the CrossFit Open to compete in the Intramural Team Competition, so go here to sign up if you haven’t already! Be sure to select CFSBK as your affiliate. 

Last year, we had 202 members register for the Open. That’s amazing, and we’d like to beat it this year. Right now we’re about halfway there. Can we get to 125 by the end of the day?

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Yesterday’s Results Board
CrossFit Open Workouts: What to Expect for 2019 WODprep
Museum of the Dog Takes Manhattan Smithsonian

Comments

  1. Wednesday’s Programming

    Every Minute on the Minute x 4:
    1) 8e Alternating Cossack Squats
    2) 8e Single-Arm High Pulls
    3) 8e Split Stance Single-Arm Band Chest Press
    4) :20e Side Plank
    5) Rest

    Work up to a few challenging sets on each exercise. Perform the Cossacks using a rig for support as needed. Doing them well is more important than doing them heavy. For the Chest Press, square your chest and hips up and resist rotation as you perform them.

    Post work to comments.
    Week 2 of 7

    _____________________

    A1) 8e Barbell Front Rack Reverse Lunges
    A2) 5e Renegade Rows (no Push-Up)

    Work up to a heavy but doable set on each exercise, resting as needed between sets.

    Post work to comments.

  2. Makeup from last night:

    NLWC was great! I felt like I was in a groove with the snatch and the clean, at least a little bit. Slight issues when I went above 100 on the tempo clean, but otherwise I felt like I was moving well. Also, now I have a better template for how much time I should be spending on each lift so that I get more accomplished in one class.

    Also also, I now know that I can spread my strength work out during the week so that I’m not trying to get it all done on Thursday morning. PHEW, I really wasn’t looking forward to waking up at 5:30 on Thursdays!

    Unfortunately, I failed rep 5 (of what was supposed to be 6) of my bench at 123#, a weight I’ve done for 3×5 many times in the past. Hell, I even made 5 reps last week. I guess I should remember that and chalk it up to being pretty beat from having done group class that morning.

    7 AM w/Jess. This was DEFINITELY one of those days when seeing NFT on the blog was what got me out of bed in the morning.

    Worked up to 95 on the lunges (wish I had taken more aggressive jumps; I think I could have done more had I done so) and 40 on the renegade rows, which was just about right.

  3. AG

    A.
    NFT:
    10 sec top of ring dip hold
    30 sec crab walk
    10 sec bottom of ring dip hold
    1 min row
    x 3 rounds

    B.
    Kipping ring muscle up practice

    C.
    @high effort:
    30-20-10
    WB – 30/20#
    DU
    BJSD – 24/20″
    -AFTER each round complete 2-4 MU

  4. 10am with Jess doing Wed work
    EMOM was fun, felt like an extended warm-up. Up to 40lbs on the high pulls.
    Lunges up to 95# – there was more room there, but this was such a cardio workout for me. Renegade rows up to 50lbs.

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