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62, 67(F), 62(Fx2), 62, 62, 52
No blood or tears shed so that was a success. :P
Pullups - 3x10, first set on the blue band that masquerades as a white band, second two sets on the real white band with much ham hock assist from Jessica & Becca on the last few reps. :)
Commented Mar 23, 2010 on Snatch at CrossFit South Brooklyn
Snatch
1-1-1-1-1 E3/4 Sets Across Experiment with a slightly higher load today than your previous successful 5x3. If you're having trouble power snatching the weight, try squat snatching it. Consistency this week, next week you'll go for a true max. Assistance Work Strict Pull-Ups 3x10 add or reduce ...
I was not on top form last night - my foot was being uncooperative and I caught one pull with my forehead. :P
Power Snatch:
(42x3, 52x4, 62x1)
67x1, 67x0, 62x2, 62x3, 62x2
GHD situps 3x5 to parallel
Commented Mar 16, 2010 on Power Snatch at CrossFit South Brooklyn
Power Snatch
3-3-3-3-3 (E2/4) Sets Across Post loads to comments. compare to 3.8.10 Assistance Work Tall Snatches 3x3 GHD Sit-Ups 3x5-10 Coach Laurel works a Front Lever Our ceiling is being sprayed on Tuesday, Wednesday and Thursday this week. We will either be upstairs or outside for classes.
Crapzilla, looks like I missed the last 9/6 round of the metcon too. :/
Commented Mar 7, 2010 on Front Squat at CrossFit South Brooklyn
Front Squat
3-3-3-3-3 (E1/4) L1 Sets Across L2 Max Effort Post Loads to comments. For Time: 42 Double-Unders 21 Dumbbell Thrusters 30 Double-Unders 15 Dumbbell Thrusters 18 Double-Unders 9 Dumbbell Thrusters 9 Double-Unders 6 Dumbbell Thrusters DB's are 40lbs for men and 25lbs for women. Post Rx and time...
Front squat 5x3
105x3, 105x3, 105x3, 105x3, 105x3,
Metcon w/ 20lb DBs: 6:53
Was really cool walking in to the gym full of Lululemon ladies!
Commented Mar 6, 2010 on Front Squat at CrossFit South Brooklyn
Front Squat
3-3-3-3-3 (E1/4) L1 Sets Across L2 Max Effort Post Loads to comments. For Time: 42 Double-Unders 21 Dumbbell Thrusters 30 Double-Unders 15 Dumbbell Thrusters 18 Double-Unders 9 Dumbbell Thrusters 9 Double-Unders 6 Dumbbell Thrusters DB's are 40lbs for men and 25lbs for women. Post Rx and time...
Hey Becca - one thing that helps me stop pulling cleans with my arms is to go heavier. That way I'm forced to use my hips and shrug to get the bar up. :) :)
Super jealz of everyone with the day off!
Commented Feb 26, 2010 on WOD 2.25.10 at CrossFit South Brooklyn
WOD 2.25.10
3 Rounds For Time 25 Deadlifts, 135/95 15 Hang Power Cleans, 135/95 10 Thrusters, 135/95 The thrusters in today's workout are Front Squat to Overhead anyhow. Post time and Rx to comments. Assistance Work Strict Overhand Pull-ups 3x8 Foam Roll and Mat Based Mobility Steph W during last week...
Back Squat 5x5
(45x5, 65x5, 95x3)
Work: 118x5x5
Hip extensions 5x5
Lego chases 1x3
Commented Feb 20, 2010 on Back Squat at CrossFit South Brooklyn
Back Squat
3-3-3-3-3 (E3/4) L1 5x5 Sets Across/L2 Max Effort Post loads to comments. compare to 2.13.10 Skill Work Freestanding Handstand Practice Assistance Work Hip Extensions 5x5 Joe on his 3rd exposure of Rips Dips Our Primal Quest wrap-up and raffle will be held on Monday, March 1st at 7:30pm a...
No. 7, Umi Nom and Prime Meats are my current faves. Oh and Eton for (post challenge) dumplings!
Commented Feb 19, 2010 on Rest Day at CrossFit South Brooklyn
Rest Day
CrossFit South Brooklyn Happy Birthday, Shaun M! CFSBK is proud to be hosting our friend, Robb Wolf on April 11th for a Nutrition Seminar. Register today! If you're not already, become a fan of CrossFit South Brooklyn on Facebook! What is your favorite local restaurant?
29:07 with 20lb DBs and 5 pullups. Maybe next year the birthday WOD gods will smile upon me! ;) :P
Commented Feb 19, 2010 on WOD 2.18.10 at CrossFit South Brooklyn
WOD 2.18.10
5 Rounds for time of: 500m Row 12 Dumbbell Thrusters, left arm 40/25 12 Dumbbell Thrusters, right arm 40/25 15 Pull-ups Post time and Rx to comments. Warm-up Foam Roll and mat based-movement prep Steph P and Coach Nick at CRASH-B's Happy Birthday, Bethany B! _________________ King Tut was ...
Dips: 5x5 on white band (missed first two exposures, need to catch up!)
Rope climbs: one 16", one 20" climb, both with legs
Rowing intervals & a few handstands for fun. :)
Commented Feb 18, 2010 on Dips at CrossFit South Brooklyn
Dips
5 Sets Across (E1/4) L1 Ring Dips/L2 Ring Dips Post reps and dip variation to comments compare to 2.10.10 Warm-Up Medicine Ball throwing variants Skill Work Rope Climbing 101 5 Ascents Charmel and Joe doing forward rolls during a warm-up triplet Happy Birthday, John C! Programming Note: ...
Correction - I used an 8lb ball, not 10.
Commented Feb 12, 2010 on WOD 2.11.10 at CrossFit South Brooklyn
WOD 2.11.10
5 Rounds for time of: 30 Box Jumps, 24" 30 Wall Ball Shots, 20/14 Post time and Rx to comments. Cool Down Foam Roll, Lower Extremity Steph P busts out some Bar Dips Want to focus on strength? We've got one more slot left for Coach Jeremy's Strength Cycle Want to get more mobile? We've ...
16:58 with 10 pounds, 20"
Was real proud of my tendon on this one! No pain whatsoever and only did 1 or 2 step-downs - all real jumps.
Love the videos too!
Commented Feb 12, 2010 on WOD 2.11.10 at CrossFit South Brooklyn
WOD 2.11.10
5 Rounds for time of: 30 Box Jumps, 24" 30 Wall Ball Shots, 20/14 Post time and Rx to comments. Cool Down Foam Roll, Lower Extremity Steph P busts out some Bar Dips Want to focus on strength? We've got one more slot left for Coach Jeremy's Strength Cycle Want to get more mobile? We've ...
@Fox, personally I wouldn't be freaking out about those levels even if your doctors office is. I think sometimes they get too hung up on target ranges for lab work and miss the overall bigger health picture. My LDLs aren't as high as yours but the rest seems pretty in-line.
February 2007 - HDL: 105 LDL 95 Tri 38 Total 207
Nov 2007 - HDL 109 LDL 79 total 205
April 2009 - HDL 105 LDL 81 total 195
Commented Feb 10, 2010 on Ring or Bar Dips at CrossFit South Brooklyn
Ring or Bar Dips
5 Sets Across (E1/4) L1 Ring Dips/L2 Ring Dips Post reps and Dip variation to comments. 7 Rounds for time of: 25 Double Unders 5 Knees to Elbows Post time to comments. ___________________ CRASH-B WOD 4 x 500m / 2' @ max effort. Go much harder than you would for 2000m. Please be sure to warm up...
New Lindstrom and Christabelle album "Real Life is No Cool"; the Marcus Worgull mix on Resident Advisor; the new Trus'me album "In the Red". Plus an old obsession recently unearthed - Herbert's "Bodily Functions" album - so, so so good!
Commented Jan 26, 2010 on 5 Days Left at CrossFit South Brooklyn
5 Days Left
Carmelo and Ernesto work on the first coat of paint. We went with light gray accented with black and red. The community area, office and bathroom will be painted, the rest of the space will stay raw. Now that the floors have been sealed, we can cut and lay down the mats. We've gained som...
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