“Run, Cindy, Run!”
3 Rounds for Time:
800m Run
5 Rounds of “Cindy”
Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Squats
Scale the runs to 550m as needed of you can’t complete the 800s under 5 minutes. Scaling for Pull-Ups is Ring Rows or Jumping Pull-Ups, and Push-Ups is Knee Push-Ups. The “Cind”y rounds should take about a minute. Scale volume to 3-4 rounds per set if you want to work on a more challenging pull/push version that ends up taking much longer than that.
Post time and Rx to comments.
Katie H. racks the bar after a successful lift at Iron Maidens 2018
An Update from CFSBK’s Resident Anthropologist
By Katie Rose Hejtmanek
Hi CFSBKers! Your local anthropologist here. I want to give you all a quick update. I’m winding down my US-based research and heading overseas this fall for preliminary investigations into CrossFit in Australia and India. Why Australia and India? In both India and Australia, I am interested in what happens in the CrossFit gym–what parts of CrossFit travel well and which parts are made more local. For example, on international yoga day, the Indian CrossFit gym included yoga in their WOD. So the fact of a WOD and the idea of making a WOD culturally meaningful traveled, but that it was yoga, one of India’s most famous physical practices, seems uniquely Indian. My question is, essentially, how do these gyms add to the basic recipe that is CrossFit to make it their own?
CrossFit is not, however, just the daily practice that happens in the gym. This daily work is in conversation with CrossFit writ large, including who trains for and makes it to Regionals and the Games. It means something for individuals to go to and gyms to send people to these elite CrossFit competitions. Therefore, I chose Australia because Australian women dominate CrossFit at the international level (along with Iceland) and many Australian men make it to the Games. Does gym culture get shaped by the fact that Australians are some of the best CrossFitters? If so, in what ways? What is the relationship between the everyday WODs and the fact that Australians are crowned fittest on earth?
I chose India because it has a long tradition of physical culture and is becoming an important market for CrossFit, but so far no one has made it to the Games. India is known for other physical practices and sports–yoga and wrestling–and is home to world champion cricketers (check out CFSBKer Samir Chopra’s book Eye on Cricket). The gym where I will be, which has been going strong for 8 years, just won a national-level award–an ICON award–for being the most innovative health and fitness brand in India. But Indian CrossFitters don’t see themselves represented at the elite competitions. Does that matter in the gym? What relationship does the everyday WOD in India have with elite competition?
I will be doing this work during my fall sabbatical, staying about 2-3 months in each place. Like with my research here, I’m sure new questions and insights will emerge as I stay for a while, listen to people, and learn. If you were doing this project, what would you want to know? What would you ask?
Before I head out, I will be having a little bon voyage party at Pig Beach on Saturday August 11, after Open Gym. Please come by!
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Powerlifting Doesn’t Care What I Look Like The Nib
This Is What 6 CrossFit Games Athletes Eat for Breakfast Reebok
Squat / Step Up
Back Squat:
1-1-1
Front Squat:
1-1-1
Using a “slower down, faster up” tempo and no belt, traps or wraps. Work up to a 1RM for both the Back Squat and the Front Squat.
Active Life Front Rack Step-Up Test
Using 30% of your best Back Squat from earlier, perform a max rep set of Front Rack Step-Ups for each leg. Use a box that places your hip crease below your patella. Your score should be in the double digits and within +/- 3 reps between each leg.
Post loads to comments.
Exposure 8 of 8
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4 Rounds Not for Time:
8e Dumbbell 3-Point Rows (build to a heavy set)
15-30 Second Ring Support
Scale to a :30 Prone Ring Support for those that can’t do a mature hold.
Post work to comments.
Here’s Brian D. and family representing CFSBK at The Gunks. Going somewhere cool this summer? Be sure to send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com!
Friday, August 3rd: CFSBK Cornhole Tournament
WHAT?
An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a comment on the event page if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up at the tournament.
WHEN?
Friday, August 3rd at 6:30pm during Open Gym. We’ll have the cornhole boards set up periodically over the next few weeks so you can practice.
WEEKEND SCHEDULE CHANGES
This Saturday, July 28th and Sunday, July 29th, we are hosting a sold out Barbell Medicine Seminar at 597 Degraw. We’re mostly running on our normal schedule, with the exception of the following classes:
All classes will run out of 608 Degraw (except for those that usually meet in the Annex).
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Yesterday’s Results Board: Rest Day
Nude Man at Planet Fitness: It’s a “judgment free zone” USA Today
Decoding Cardio & Fixing Your Engine Athlete Daily