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i'm for a weekday. for the next couple of weeks. except for mondays. lemme know.
Toggle Commented Jun 26, 2011 on WOD 6.26.11 at CrossFit South Brooklyn
oops, shawn.
Toggle Commented Jun 26, 2011 on WOD 6.26.11 at CrossFit South Brooklyn
sean. i'd be down for a surf lesson.
Toggle Commented Jun 26, 2011 on WOD 6.26.11 at CrossFit South Brooklyn
9am doozy with coach fox. WU dislocates flag poles some other good stuff push press prep ring dips prep WOD row for cals 105 ring push ups 81 push press 60 rx'd Total 246 this was an arse kicker, but i liked it. excellent to see charlotte back.
Toggle Commented Jun 26, 2011 on WOD 6.26.11 at CrossFit South Brooklyn
lovely 8am with coach margie WU calf stretches mountain climbers 3 rnds nft 10kb swings touch the ground each rep 10 ring rows FSQ good lifting with the björnimal (45 95 135) 185 205 225 235PR WOD this was a good one. 8:52 cleans rx'd/subbed row for run. arms were a little tired after this.
Toggle Commented Jun 25, 2011 on Tempo Front Squat at CrossFit South Brooklyn
6am with D.O WU KB swings hollow rollovers. liked these. JERK (SPLIT) (45 65 95) 105 125 145 165 haven't split jerked in a while. felt good. WOD FOR TIME 50 40 30 KB SWINGS 20kg 15 9 6 PUSH PRESS 135lb swings unbroken. PJ - 7, 5, 3/ 5, 4/ 6 7:49 liked this one. The FOX pull up is working. i definitely feel stronger. i tried some ring pull ups and could do them pretty well. still don't have the stamina to do more than 10. but i will. i've been concentrating on my strict pull-ups. when i get 10x3 i'll starting to work on the kip.
Toggle Commented Jun 23, 2011 on Jerk at CrossFit South Brooklyn
Fox. ya messy bollix!
Toggle Commented Jun 22, 2011 on Front Squat at CrossFit South Brooklyn
a grando 6am with D.O WU 3min erg calf stretch mountain climbers DL (135 225) 315 335 355 375 WOD AMRAP 12MINS 5 K2E strict 10 step ups 10 KB swings 1.5pd 8rnds + 5 K2E $100K? give 15k to my mom, bro and sis. 15k for liese lucy and finn. and 10k on a wicked piss up. all are invited.
Toggle Commented Jun 21, 2011 on Rest Day at CrossFit South Brooklyn
8am with coach shane WU droms mountain climbers calf stretches 3rnds 5 squat to box jump 5 strict pull ups FSQ (65 95 115) 135 185 205 225x2 felt good. WOD subbed row for run 6:22
Toggle Commented Jun 18, 2011 on Front Squat at CrossFit South Brooklyn
i came to nyc in the 80's for a family vacation on our way to pa. the city knocked me on my ass. then, me and the mrs (girlfriend then) moved here in 93. liese thought we were coming for a couple of years. oops. and we're still here. queens first. we still question why to this day. then manhattan. and finally brooklyn. manhattan was great. we were young and mad and it was just right, close to the park, could walk to work, all good. then the rent went up and we had to move. brooklyn was never a place we'd want to go to. ever. now it's the opposite. we've got pretty much everything we could want. great apt, garden for the kids, awesome hood, awesome school (lucked out on that one), found an awesome gym with a superb community that's so close and we can walk or cycle everywhere.. f*#! manhattan. when we first got here we couldn't understand the pace of life, you stop to think you lose your turn. now we go back to ireland, i at least get frustrated over there. people are in a fog and don't realize it. i find myself screaming at them to wake up. would we move again? maybe. being away from family is tough. but, we moved here so if we don't like the next place, we can always come back.
Toggle Commented Jun 17, 2011 on Rest Day at CrossFit South Brooklyn
a good 6am with coach jess WU run around the block jerk prep press 45x5 push press 45x5 push jerk 45x5 split jerk no bar x3 JERK good lifting with craig (65) 95 115 135 155 haven't done this in a while, looking forward to this cycle. WOD 15 9 6 pull ups 21 15 9 burpees scaled to strict 7:22
Toggle Commented Jun 16, 2011 on Jerk at CrossFit South Brooklyn
baked chicken thighs large salad (greens, carrots, avocado, tomato) tap water and a grapefruit.
Toggle Commented Jun 15, 2011 on Front Squat at CrossFit South Brooklyn
6am. excellent to have d.o back in the house. WU 3min foam roll 3min erg SNATCH BALANCE snatch balance prep work (45x3, 65x3) 95, 115, 135, 145F, 145 committing to get under the bar got tougher WEIGHTED CHIN UP not a lot of time to play with these bwx5, 1pdx3, 2pdx2, 90, 120F (close) next time fo sho.
Toggle Commented Jun 14, 2011 on Rest Day at CrossFit South Brooklyn
a fine 9am with coach fox. 3 RNDS NFT: 10 Ring Rows :30 ea Side Plank TGU - good times with Vincent. WU with .5 pood with barbells 40, 65, 85PR, 120(F) 110(F) 95PR i recall not being able to get 65 up last time. 95 felt pretty easy. looking forward to giving this another go. CD playing with the kids. then Fox's INT PU rnd 2 stg 1 day 2 4x5 w 1min rest inbtw. all c2b.
Toggle Commented Jun 12, 2011 on Turkish Get-up at CrossFit South Brooklyn
a lovely 8am with coach margie really like the gymnastic stuff. more please. week 1 rnd 2 of fox pull ups. int 4x5 w 1min inbtw. c2b for 3 per rnd.
Toggle Commented Jun 11, 2011 on WOD 6.11.11 at CrossFit South Brooklyn
a sticky/hot 6am with coach jess was i happy to see the words "back off week" on the board. partnered with the scott j., glad you're back man. WU droms wod prep med ball tosses 5x2 med ball sit up tosses 5x2 lateral box jumps 5x2 WOD 5rnds nft 10 Push Ups 10 K2E 10 Partner Medball Tosses, 10ft 20lb 10 Partner Medball Sit-Up Tosses 20lb 10 Lateral Box Jumps shoulders are fried from this week. gave them some lax ball love. marc mess - i like my 230's. last i checked had 230's and 195's a plenty. and i just got a note from saying they had some.
Toggle Commented Jun 9, 2011 on WOD 6.9.11 at CrossFit South Brooklyn
6am with the mighty coach shane WU 30 sec each mountain climbers, calf march, paleo chair 3x30 jump rope singles 2x30 double under 101 box jump, burpee, wallball prep WOD FT W PARTNER good times with Ash 16:59 rx'd WB 20's BP 10's. these were hard after the wallball. shoulder!! BJ 10's. DU 20's. i did a 40 cuz they were feeling good. good. stuff.
Toggle Commented Jun 7, 2011 on Rest Day at CrossFit South Brooklyn
jack. you're a great man, a gentleman and a f*^@in badass. congrats sir, well deserved.
Toggle Commented Jun 6, 2011 on WOD 6.6.11 at CrossFit South Brooklyn
9am with coach margie WU medicine ball fun droms helen prep HELEN 12:59 subbed 500m row for run. bad idea. kb swings unbroken strict pull ups x8 instead of x12
Toggle Commented Jun 5, 2011 on Helen at CrossFit South Brooklyn
a very fine 8AM with coach Margie and her 195's. WU droms clean and jerk prep WOD C&J 1RM (75 95 115 135) 155 175 195 all tall cleans no knee bending due to my knee issues. still felt pretty good. GRACE 2:42 @ 115 first 10 straight, then 5's. could have, should have gone harder.
Toggle Commented Jun 4, 2011 on Grace at CrossFit South Brooklyn
6am with coach nick. a good one. WU 3rnds nft run to 4th ave and back 30 sec shoulder stretch with band 30 squat working on ankles, stretching calfs WOD 4 Rnds for Time of: 25 American KB Swing 32kg 20 OHS 75 7 strict pull ups 24:58 ( i think) this knocked the piss out of me. i'll attribute it to lack of sleep (thanks finn!) but i liked it and my pull ups felt strong (thanks fox). OHS was a little unsteady at times, haven't done those in a long while.
Toggle Commented Jun 2, 2011 on WOD 6.2.11 at CrossFit South Brooklyn
really liked the squat cycle. the 10x3 were awesome. high volume is something i'd like to do more of. unfortunately i missed most of the heavy 5x3 days. and i used to dislike squatting with great intensity.
6am with sensei Shane. most impressive to see yoshi's mom get her crossfit on WU AMRAP 12 mins 3 forward rolls 45 sec pec stretch 12 KB swings BSQ 5-5-5 (45x5 95x5 185x3) 225 255 275 think i could have gone heavier. missed most of the heavy 5 days. missed HSPU wk 4 fox's pull up int. 3 sets to failure w 3 mins rest inbtw. 10, 8, 6. getting stronger but will finish out the week and go back to stage 1 and get 10x3 on the next round.
Toggle Commented May 31, 2011 on Rest Day at CrossFit South Brooklyn
Thanks Carlos.
Toggle Commented May 29, 2011 on Back Squat at CrossFit South Brooklyn
8am with coach margie WU frankenstein walks high skip jumps inch worms with push up low side shuttles BSQ (45x5 95x4 135x3 185x 3 205x2) 220x10x2 220x08x1 bar slipped had to bail. shoulder flexibility is an issue can't get a good lock. 100m sprintsx6 my head said to do skip this and do erg sprints, but i ignored it. hammie hiccuped on sprint three. took it very easy after that. Fox's int pu wk 3. pt 2 4x4 pu with 90-120 sec break. all c2b. feel stronger. all the best to everyone doing murph tomorrow. have great weekends. see you tuesday.
Toggle Commented May 28, 2011 on Back Squat at CrossFit South Brooklyn