WOD 3.21.19
Every Minute on the Minute x 30 Minutes (6 Rounds):
1) 15/12 Calorie Row
2) 10 Burpees
3) 40 Double-Unders or Alternating Foot Steps
4) 10 Dumbbell/Kettlebell High Pulls (2 dumbbells, not single arm)
5) Rest
Work at a medium intensity throughout, especially if you’re doing 19.5 this weekend. Scale the numbers on the row, Burpees, and jump rope as needed to have about 30 seconds of rest.
Post work to comments.
Week 7 of 7
Announcing The East Coast Gambit
The East Coast Gambit is the premier, single day CrossFit competition in the Northeast. Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both Rx and Scaled divisions (more info below on standards), with athletes in both divisions guaranteed to perform 3 workouts plus a 4th floater workout! We’ve been in the game since 2007, and in that time have been a pillar of safe, fun, and inclusive fitness. Expect the East Coast Gambit to exceed your expectations.
The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration will open this Monday, March 25th. Put it on your calendars!
RX
Athletes should select this division if they are traditionally an Rx athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open competition. Rx athletes should be able to perform most if not all of the following:
Deadlift: 275/185
Clean and Jerk: 185/125
Snatch: 155/95
Thrusters and Overhead Squats: 115/75
Sandbag Loading: 140/100
Box Jump: 24/20
Double-Unders
Toes-to-Bars
Chest-to-Bar Pull-Ups
Handstand Push-Ups
SCALED
Athletes should select this division if they are traditionally a scaled athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open Competition. Scaled athletes should be able to perform most if not all of the following:
Deadlift: 185/125
Clean and Jerk: 135/95
Snatch: 115/75
Thrusters and Overhead Squats: 75/55
Sandbag Loading: 80/60
Box Jump/Step-Up – 24/20
Double and/or Single-Unders
Hanging Leg Raises
Pull-Ups
Push-Ups
Note that these standards are only intended to help athletes choose a division. There is no guarantee that these specific movements or loads will be used.
Registration (Opens Monday!)
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Friday Night Lights 19.5: Sign Up Now!
Our final Friday Night Lights event of 2019 goes down this Friday, March 22nd starting at 5:30pm. This is a great way to take on 19.5 in a friendly, high-energy environment.
Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.
We invite everyone to come out and cheer for your fellow CFSBKers. BYOB, if you’re into that.
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Yesterday’s Results Board
What Is Your Metabolism? Scientific American
Why Lifting Weights Can Be So Potent for Aging Well NY Times
Stella says
Oh hai 9 PM post! (THANKS MGMT!)
I thought I’d be coming in late with an NLWC comment but I guess it’s an early one for tomorrow. Took me a while longer to find my groove tonight than last week. Today I learned that “drop your ass” means “drop your ASS,” not “drop your chest while keeping your hips high.” LOL.
Really had issues with time management tonight so I’m probably going to have to skip a lift or two of my strength work in the morning :/
Stella says
aaaaaand this morning I was like “f*ck it” with strength day. I decided I didn’t have enough brainz to manage the gainz and I just wanted someone to tell me what to do for an hour. Hence, 7 AM group class with Jess and KHarpz.
Pushed it on the burpees, didn’t really have double unders today so I just spent 40 seconds of the minute practicing for those.
Also, I’m kind of shocked that I tied for first place in the Fish Game in the class. I thought for sure my score was going to be not that impressive, but apparently chilling out and leaving my fish on the bottom of the screen for a lot of the time was a good strategy.
If you have no idea what I’m talking about, DEFINITELY come to class today. The Fish Game is kind of awesome.
K harpz says
Wodapalooza account just dropped a hint on their Instagram story!
New guess for movements in 19.5:
Heavy deads
Chest to bar
Single arm DB thrusters
Daniel R says
Oooof. Those deads better be *heavy*. I just hope it’s not something even weirder like a single arm DB OHS.
Stella says
I would almost be okay with this (guess which part I want to go away)
David Osorio says
Hurray East Coast Gambit! Now that Regionals are a thing of the past I can apply all that experience to helping run one of the best CrossFit…. ERRR “Functional Fitness” (you cant use the CrossFit trademark unless you’re a sanctioned event) competitions everrrr!! Everyone should sign up!
Yes, you spoke and we listened. The following days post will go up at 9pm the day prior.
Sarah C says
So cool!
Pumped to have a competition like that coming to CFSBK!!
Charles Smith says
Looks like a great competition.
10 AM class with Jess and Tori.
EMOM with 20 dubs.
got 17 dubs in a row- way above my previous PR (4).
high pulls: 15/20/4×22.5
Tried to keep the row calories at 1400+ per hour, managed that in 5/6 rounds.
Plus burpees.
Gonna miss these 30 min emom’s if they go away next cycle.
Shawn Campbell says
Well done Charles! FYI, 17 is actually 13 more than 4!
Daniel R says
Cool comp logo, too. I want the shirt!
8am with Tori and Chris Fox
Rows between :29 and :34 (:29 was HARD, up to 2100 cal/hr)
Burpees as recovery
:40s of DUs, mostly around 25-35 reps
High pulls 30lb, 35lbx3, 30lb
Great sweat today, including the sit-up cashout.
HEAVY DEADLIFTS PLEASE NO MORE GYMNASTICS STUFF
Shawn Campbell says
8 am with Tori and Fox
Some of us were told to start on burpees so we picked up our ropes. So rad.
It’s all about the rope. You can stop practicing double unders and just find a magic rope. That’s what I did today. Bad rope – 2 consecutives; switched ropes; good rope 9 consecutives. That doesn’t match my rep PR which Charles has now tied but it’s better than I’ve been able to string together in a loooong time! I didn’t watch my pace on the row but stayed alert to getting my heals down and leading into the catch in good position. It took me about 40 seconds to get 10 cals (not 12). 20lbs on the high pulls. 28-33 seconds on the burpees. I was glad that I had my rest after the burpees (so thanks to whoever picked up the rope and made that the starting point). I was really tired (winded) throughout this emom. Don’t know why…ate right, slept well, etc. Maybe the gloomy day. Picked up a little for the sit ups with Daniel. That was fun!
Fox says
Stoked about the East Coast Gambit! It’s gonna be a killer event.
10am class
High Pulls: 20/25/30/35×3
Row: ~1450 cal/hr
Burpees: ~25-30s
Dubs: Let’s not taco-bout it…
Rest: Crushed it
I hope 19.5 is all stuff I’m good at!
Whit says
10AM EMOM-in’
rows started 75% up toward 85-90%
burpees :27 down to :20 on the last round
rope: played with alt jump steps today mostly because i’m not as consistent with them as double unders
high pulls: 17.5, 20, 25, 30, 30, 25
was TIRED from being out way past my bedtime last night and up early this morning, plus a bit of stress … walked into class feeling lame and tired. walked out feeling energized. always thankful for this place and the people!
right now I feel all comp’ed out, but that east coast gambit sure looks like a fun time!