CrossFit South Brooklyn

Established 2007

WOD 3.4.19

Posted on

WOD 3.4.19

6e Half Kneeling Filly Presses
6e Rotational Med-Ball Side Tosses
6 Supinated Grip Barbell Rows

Post work to comments.
Week 5 of 7

_____________________

3 Rounds for Time:
15 Push Presses 95/65
15 Burpees
15 Pull-Ups

The barbell should be light for you, unbroken on the fast end. Use bands or self-assisted for the Pull-Ups as needed.

Post time and Rx to comments.

March Athlete of the Month: Clementine S.

By Lynsey Roddam

This Athlete of the Month is a very special one. It’s the first time we’ve bestowed this honor on one of our CrossFit kids, and we’re very proud to bring you this interview with Clementine S. by Coach Lynsey, who directs our CrossFit Youth programs. Give Clem a high five next time you see her! And go HERE to learn more about our CrossFit Youth programs.

Lynsey: Congratulations, Clem! You have made history at CFSBK by being the first kid to be crowned Athlete of the Month! How do you feel?

Clementine: I’m really happy about it, especially since no other kid has been chosen before, so that’s exciting.

Lynsey: One of the reasons we chose you is because of the dedication you have shown to our program. Do you know how long have you been coming to CFSBK?

Clementine: I think 3 years.

Lynsey: That’s right! You’ve been a member of CFSBK since April 2016, which is amazing! What makes you keep on coming?

Clementine: Well, my dad says it’s like the gym class you never had, and I agree because in gym you run and don’t really do anything that’s fun. At CrossFit you have fun and learn how to workout properly, and we’re always shown the proper technique.

Lynsey: What are some of your favorite things to do in class?

Clementine: I really like everything … except for Burpees and running! I like Squats and I like lifting weights because it shows that I’m getting stronger and stronger.

Lynsey: Do you feel like you’ve made a huge amount of progress since you first started?

Clementine: Oh definitely! At first I just used the 5 lb. dumbbells, but now I can lift heavier weights than that. I also have a better approach to the workouts. I know what I can do and what I can’t do and how to set a goal for myself.

Lynsey: What hobbies do you have outside of CrossFit?

Clementine: I really love performing, so I go to dance classes, and I go to chorus because I love singing. I read a lot, and I love hanging out with my friends. Sometimes I work behind the counter at my dad’s store Shelsky’s of Brooklyn.

Lynsey: A CrossFitter and a dancer—you sound like me! Tell me about your school. What are your favorite subjects?

Clementine: I go to Brooklyn Prospect Charter School, and I’m in 6th Grade, so it’s my first year there. I really like it because it pushes and challenges me, and I’ve made a lot of friends. It’s really fun, especially because we have dance class, which I didn’t have in my old school. I also really love math and science.

Lynsey: Am I right in thinking you speak French?

Clementine: Yes, I speak French! My Mom is French, so I went to a French speaking school before, but now I’m learning Mandarin.

Lynsey: Wow! That’s impressive! How’s that going?

Clementine: It’s fun! It’s challenging, but it’s cool to learn another language.

Lynsey: So, you’re CrossFit Ninja, a performer, bilingual, and a keen mathematician and scientist! With so many talents, do you know what profession you’d like to be in when you grow up?

Clementine: I’m trying to decide between a doctor and a lawyer. It means I would have to stay in school for longer, but I will get to help people, which is what I really want to do.

Lynsey: That’s awesome! If you were to choose the next AOM, what qualities would you look for?

Clementine: I think they should definitely be hard working, and they should love CrossFit as much as I do!

News and Notes

  • A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday the 9th, and there are just 5 spots left. Go HERE to learn more and claim one!
  • Starting today, we’re making some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch to days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
  • Don’t forget to submit your 19.2 scores to the CrossFit Games site by 8pm tonight!
  • Pilates is cancelled on Sunday, March 10th. 

_____________________
Yesterday’s Results Board
19.1 Workout Analysis CrossFit Games
Can You Put Your Kids on a Strength Training Program? Starting Strength

Comments

  2. Love this so much!! I wish there were classes like CFSBK’s when I was a kid!

    2 unrelated crowdsources for you all:
    1) anyone drop into gyms in Denver, Williamsburg (VA), and/or Minneapolis? If you have a favorite please let me know…lots of travel coming up.
    2) I’m toying with the idea of a short trip in July to chill out somewhere nice and get scuba certified. I’m guessing some of you have done this, so I’d love your tips on where I might do that!

    Thanks!

      • Hey Jen – when Steve and I got certified, we did the class and pool work here in New York (at Scuba network) and then did our certification dives in Cozumel. Then you can spend more of your time enjoying the destination you choose. For places close-ish, we’ve done Key Largo, Little Cayman, Belize and Mexico. Happy to chat in person too!

        And congrats to Clementine!

        • Super helpful. Thanks so much! So if I did that, I’d coordinate the certification dives separately through a locally-based company right? The way things are priced and packaged on various websites had me confused on this sort of split.

          • Yup, the dive shop at your destination shouldn’t have any issues doing your certification. The only thing you want to make sure is if you do NAUI or PADI that the destination is correspondingly NAUI or PADI

  9. What an awesome choice for AOM – nice to meet you Clementine!

    19.2.1 during Saturday 10am class, with world class judge Karl
    Struggled a bunch with the strategy going into this, in particular around the T2B. I know my DUs are not great and would drain time away, but I also know that I’m decent at T2B, so despite everyone’s advice to break them up in small sets early, I decided to do 7-6-5-4-3 in the first round, and by the end of it I knew I was in trouble. Got through the DUs and Cleans relatively fast, but by the time I got back to the bar and tried to do 3s or 4s for the T2B, I started failing. The whole workout kinda went to hell from that point on, and I finished with 18 T2B for a 108 total score. Turns out everyone was right and I wrong, and this was indeed a T2B workout, and I should have broken them up in small sets from the beginning. Which leads me to…

    19.2.2 this morning at 9am, with lovely judge Thaisa
    Broke the T2B into set of 3 for the first 25, and that moved well. Got to the DUs with 1:30min on the clock (slow and steady). DUs were really not great – took me 1:15min to do something that should take me 30s. Oh well, at least I know I’m not good at DUs. Cleans were all singles and took me around 2:30min (that went by FAST). Second set of T2Bs was done as 25 singles, with a quick pace – and I got through all of them! Got back to the rope with about 25s left, fumbled the rope a bit, and got 11 DUs before time expired. I *really* wanted to get to the 185 cleans (which I could def hit), but alas. Felt much better about my strategy this time – for me the only ways to get faster would be to (a) be better at DUs (duh); (b) maybe do some sets of 2-3 touch-and-go reps on the 135 clean. I can live with that.
    Final score 126, and there will be no 19.2.3 attempt 🙂

    Then I got to stick around and judge/help some awesome people through their attempts – judging is a lot more fun than fitnessing.

  13. So thrilled to see a crossfit kid represented here! I knew there must be some solid athletes among that population, after judging an awesome gal during FGB last year!

    Go Clementine! With that attitude of consistently pushing yourself to grow and improve, you’ll definitely reach your goals–whatever they may be!! You GO GIRL!

    Re-did 19.2 today! Got one clean at 115# which was my goal! Was 4 reps short Friday night because I did 9-8-singles on TTB (haha!). Did smaller sets this time and it made a *huge* difference.

    With that said, originally logged 2:04 as my tiebreak time… then realized, it was actually the *second* tie break time. Something to look out for when logging scores!

    Have a great day!!! xoxo

  15. Back to a full (ish) training week! I’ve officially decided that since I have a competition coming up mid April, there is no benefit for me to repeat the Open workouts this year since it messes with my training volume too much. Unfortunately, I’m not qualifying for the CrossFit games, so unless there is some odd circumstance that is worth doing it a second time, I’m gonna sit this szn out for repeats. Plus, it will help me work on my performance, reading a workout well, knowing myself, and executing it RIGHT the first time.

    ***19.1 was a wash. im just going to forget about that one due to circumstances i couldn’t control

    ***19.2 was well executed on my end. I didn’t leave disappointed in my effort. Ended up with 343 reps, which is 4 better than in 2016, with a 2:30 improvement in my tiebreak! I had to DIE to get to the 4th round 3 years ago. This year it was tough, but I felt really composed and calm leading up to those last 4 cleans at 175#. I also had a BLAST. thanks to all who cheered me on, you made my whole night! I am limited by strength on this one. I don’t think i could have cleaned a single rep more. (power clean would have been a different story tho ; )) I love this stuff, every time i compete i learn more detail about what i need to do to get better. My holes are becoming shallower and shallower, I can see the light!!

    Monday:
    A) warmup:: filmed a really artistic performance piece on the mobility mat, KVW said I wasn’t graceful, so I had to prove him wrong. He is wrong. I am graceful as hell. anyway, great hip opener.

    B) Power Snatch
    EMOM 6; TnG x 5 reps – 55-75#
    -SPEED and continous movement
    all at 75, felt good above parallel

    C)Hang Clean
    2,2,2; rest as needed – 70-75%

    i couldnt clean above 125#x2
    the recovery in my legs are complete sh*t compared to my uppers! its really interesting actually. my arms felt good as new the day after 19.2 with no soreness whatsoever and these quads want to literally explode STILL. so so fascinating

    D)Back Squat
    build to 85% in 5 singles – rest as needed
    i started at 145/155/165/175/185×1, thats all i could manage. my quads hurt so bad. i feel like this is important to force though. i really need to adapt

    E)@sustained effort:
    400m row
    20 WB – 14#
    15 BJO – 20″
    rest 1:1
    x 4 rounds
    3:30/3:34/3:39/3:25
    this went pretty well! again, i need to adapt so i appreciated this today, it was very difficult and i was fatigued, but i managed a negative split by the end so I was happy

  16. Coming in late with NLWC…

    I was so tired I fell asleep on the R train and nearly missed my stop. So, got off to a great start 😛

    I got to snatch from the floor tonight! With a pause at the knee, mind. And I don’t have to jump before every rep any more. Progress!

    Had to remind myself of said progress because I got sent back to remedial school for cleans. Not really, it’s not that I’ve regressed, it’s just that now that Frankie has fixed one thing about how I clean, it’s time to fix another. He came up with a couple of interesting forms of torture ways to get me to drop down faster. We worked on this in lieu of jerks tonight.

    After that I pressed and bench pressed (83×3 and 133×3 respectively). Good to know I’ve still got a pretty solid bench despite losing so much bodyweight!

×