CrossFit South Brooklyn

Established 2007

WOD 2.24.19

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WOD 2.24.19

8 Dumbbell Lateral Step-Ups
6 Barbell Cuban Presses
2-4 Skin the Cats

Scale the skin the cats to low rings as needed, and use a jump on both ends to come through. Use as much control as possible on the descent, fighting not to drop. Build to a challenging set on each of the movements. If you did 19.1 and your legs are feeling pretty rough, keep the step ups light, even just bodyweight, and use them to feel normal again.

Post work to comments.
Week 3 of 7

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Every Minute on the Minute x 20:
1) 10/7 Calorie Air Bike
2) 5e Single Arm Dumbbell/Kettlebell Overhead Reverse Lunge (ipsilateral)
3) 5-10 Strict Chin-Ups or Supinated Grip Ring Rows
4) Rest

If you’re feeling fresh then sprint on the bike and go heavy on the Lunges and Chins. Otherwise, move at around 80% and leave feeling better than you came in.

Post work to comments.

Next Sunday: Starting Strength Program Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle next Sunday, March 3rd starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

Anti-Gravity Cancelled Today

Today’s 2pm Anti-Gravity class is cancelled.

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Yesterday’s Results Board: Open Workout 19.1
Photo Journal: USAW Junior Nationals Morning Chalk Up
Does Cayenne Pepper Really Burn Fat? BarBend

Comments

  1. 1pm Class yesterday with Brett and Whit

    19.1 253 reps
    Happy with how I paced this. Stayed between 759-850 cal mostly. Wallballs unbroken until 13th rep of last set then I dropped it for a second. Kicking myself about that!! Didn’t strap my feet in on the last row- think I could have squeezed out another cal or two if I had but I’m really happy with how this went. I feel like this last year has definitely helped run my own race and me figure out how to approach this type of workout! 😄

    Special thanks to Pierre and Shawn who jumped in to judge me and Morit so we could both get the workout done in the first heat. Thanks to the coaches also for accommodating. It was fun being in class for a change!

  2. Make up post!

    19.1 at FNL

    217 reps rx
    This went about as expected. Figured I would get into the 6th round (I did); wanted to finish 6 (I didn’t). Wallballs were OK (unbroken for 3-4 rounds, little but limited break up after that), rowing was terrible (lost my shot at 6 by lingering in 700s for rounds 4-5)! I don’t necessarily want to do this workout again, but I do think I need a better pre workout plan for FNL days – I’m up at 5am, work both my jobs, and come straight back into the gym with no down time SO I’m thinking I might have been less fresh for this, even though the FNL vibes had me pumped up. But all in all, I’m just really happy to be feeling healthy in my shoulder and getting to play.

    • Love the perspective in that last sentence, Kate. I’ve often said CF is like “adult swim”…and approaching it with the mental attitude of “have fun” is a great place to be.

  3. 10 AM with Brickers (Brett + Snickers).

    I’m getting a liiiiiiittle more comfortable with skin the cats? Maybe?

    Took the EMOM on the aggressive side, since I am feeling fine after my “aggressively CHILL” approach to 19.1 on Friday morning. I pulled literally twice as hard on the erg this time, and took the single-arm lunges up to 40#, which felt tough but just manageable.

    AR afterward was DELIGHTFUL. I had to miss it yesterday for a choir rehearsal so I really needed it!

    Speaking of choir, mine is singing a concert of French and Finnish music tomorrow night. If you’re interested, here’s the ‘fo: http://oratoriosocietyofny.org/season-sibelius

  4. 19.1 211 Rx’d (5 + 21)

    Really satisfied with my score. WBs and rows are two WEAK movements, was sick/busy two weeks ago and only made it to the gym a couple of times, spent the last week eating pasta in Italy, spent about 10 hours of my day traveling yesterday and didn’t get home until late last night so can’t really complain.

    Pierre gave some solid advice right before I started so I changed my game and it greatly helped! I broke up wall balls 10/9 each round with minimal rest and went unbroken on the last. WBs went surprisingly well. Didn’t push the row because I knew it would hurt my wall ball flow. Didn’t red line, didn’t fall on the floor afterwards, and did my last set of wall balls unbroken so probably could have pushed harder but did what I felt was appropriate at the time and feel good about it considering the last couple of weeks.

    Also- if this is a “tall person” workout, what does a “short person” workout consist of?

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