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.
Not exactly surprising, but Coach Keith does a killer Joe Cocker impression
This Week at CFSBK in Review
1. Want more Coach Keith? An AM cycle of Active Life Strength starts this Tuesday, February 19th! Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger in 2019. This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs.
2. Want more Community Potluck pics? Photos by Robert C. and your blog editor are up on Flickr!
3. We LOVED all the delicious food you made for the 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.
4. As most or all of you know, the 2019 CrossFit Open starts on February 21st, less than a week from today! For the 9th year in a row, CFSBK will be participating in the Open, and Monday’s post provides a quick rundown of how to sign up and participate.
5. Anise F. is competing in her first USAPL meet this Saturday, February 16th at the Murder of Crows Open. Head over to 919 Bergen Street to support her (admission is $10 at the door, cash only). Anyone else competing? Let us know in the comments so we can shout you out!
6. Sunday’s 12pm Pilates class with Karina is cancelled.
7. Coach Nick and his CRASH-Beasts are headed to Boston to compete in the World Indoor Rowing Championships on Sunday. Let’s show them some love in the comments!
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Yesterday’s Results Board
Exercise May Help to Fend Off Depression NY Times
2019 Reebok CrossFit Open Announcements CrossFit Games
Saturday’s Programming
3-4 Rounds Not for Time:
:15e Single-Arm Bar Hang
20 Dumbbell Russian Twists
80′ Bear Crawl
Post work to comments.
Week 2 of 7
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3 Rounds:
20 Burpees
40 Squats
600m Row
Rest 3 minutes between rounds. Aim for consistent efforts, within a few seconds on each round.
Post times and Rx to comments.
8am with Brett doing Saturday
Metcon splits 5:04 5:14 5:19
Squats took more out of me than I expected, had to break them up in the 3rd round. Rows around a 1:50 split and usually 2:20 total (20 burpees and 40 air squats were taking me 2:40-3:00min? Sheesh).
Good luck to CFSBKers in Boston this weekend!! Break the ergs!!
To quote Nick: “MAKE THE MACHINE CRY!!!!!!!!”
Kill it guys! I can’t wait to see what insane numbers you put up!
Make it cry like this 😭 and not like this 🤣
Good luck to all the crash beasts this weekend!!!! You’ve worked HARD; enjoy the race!
12pm group class
coming back from being sick all week. still have some congestion and chest cough, but probably about 75-80% at this point. So i took the workout at about that effort level to start. breathed mostly through my nose on the first round. picked up the pace on everything little by little each round.
4:54 / 4:47 / 4:19
was definitely conservative to start until i knew how my lungs would feel. things opened up a bit as I went along.
then played with some free-standing (w/ a spot) HSPU and wall facing HSPU (with a slider on my feet = HARD!)
EMOM x 14 min
even: 7 HSPU (kip)
odd: 5ea split stance DB bent over row @ 35# ea hand
crossover symmetry recovery circuit to finish up
Yesterday, just trying to move:
6 rounds, smooth and steady
1:00 AB @ 52-54 RPM
50′ bear crawl (alternated quadruped+gymnastic ea round)
50′ crab walk
100′ each side SAFC @ 24kg
1:00 single unders / alt foot steps
100′ each side SA kb front rack carry @ 16kg
took about 30-35 min; felt good to breathe and sweat
4 RNFT
6 strict toes to rope (switch which hand on top every 3 reps)
8-10 SA seated arnold press (25, 30, 35#)
5 ea side plank clamshell w/ :05 hold at top
10 ea split stance KB good morning (12kg, 16kgx3)
Good Luck Crash BEASTS!
GO CRASH BEASTS
also I jumped into the “it’s now or never” massive 8 a.m. class today doing Thursday’s work w/Whit.
Jeffersons: 275#
Presses: 45#
Light on the overhead stuff since I’d done a lot earlier in the week. Fun to get a deadlift that’s OK to run more like a squat!
WOD: 12:30 Rx. Spent too much time waiting around (and the power cleans in the round of 15 destroyed me). Slow and steady something something.
AM SESH:
A)NFT:
15 sec bottom of ring dip hold
30 sec quadruped crawl
15 sec top of ring dip hold
1 min row
x 3 rounds
B)EMOM – 8 min
5 kHSPU – add a deficit you can sustain
8×5 w/ thick blue 45s, thinner rogue blue 45s, and 25# plates w/ abmat under head for some good ol neck support.
didnt have the tape measurer but it went well, maybe 6.5-7″?
C)Half kneeling Barbell Strict Press
TOUGH set of 6 in 10-12 min
63×6/73×6/83×6/93×6
D)@sustained effort:
10-1 reps
thrusters – 65#
1-10 reps
C2B
-rest 15-20 sec b/t each round of movements
6:44!
this is 20 reps over chest to bar fran volume. at first i was annoyed because i was comparing it to my 2 year old fran time (havent retested since). And then i remembered i had I think this is good given i had 2:15 of forced rest! So that plus extra reps means i should definitely retest fran. I think i finally have a sub 3 in the tank! almost all chest to bar unbroken, had to break up 9/10 at last minute. damn!
PM SESH:
A) 4 wall walks
45 sec ring FLR
15 sec star plank – side
1 min ski
B1)Legless Rope Climb
1-2 ascents x 4; rest 1 min
first and last sets had two in me, inbetween sets were 1 and then .5
first set was because i was fresh. last set was because i used a straighter leg scissor kip. i think i need to work on efficiency here. Im pretty sure im strong enough, but maybe im not! it is REALLY hard for me to do hand over hand rope sled pulls so maybe im weak here? idk hard to say but interesting to figure out!
B2)Dual KB Push Press
4 reps x 4; rest 2 min
– 10 sec hold at top of each rep
tried with 20kgs first. mistake. got through 3 reps and then had to take a break before last rep. went down to 16kgs, dude it was so hard. but i know its good for me my shoulder actually feels incredible after that. its been a bit creaky lately so MAKE ME KEEP DOING IT! but holy crap. this sucked!
C)@sustained effort:
20′ DB FR walking lunge – 35#/hand
rest 10 sec
10 DB HC – 35#/hand
rest 10 sec
10 cal ski
rest 90 sec
x 4 rounds
1:38/1:32/1:29/1:32
went pretty hard for fun to see what would happen. i was recovering well because the ski doesnt screw me up that bad.