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David Turnbull
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3x3x3x3 at 240 lbs. Added 5 lbs to my heavy single back in January.
Commented Jun 20, 2011 on Deadlift at CrossFit South Brooklyn
Deadlift
3-3-3-3 Advanced 4x3 Novice (E1/4) Spinal Flexion will constitiute a missed rep, choose loads accordingly Post loads to comments. Compare to 1.3.11 AMRAP 12 Minutes 5 Knees to Elbows (or 10 Sit Ups) 10 Reverse Lunges ea 20 Double Unders Post rounds and RX to comments. Steph P. during Sect...
I moved to NYC from Berlin at the beginning of 1992. Berlin was the only place I'd ever lived outside of two small towns in Oregon. I had previously never been to New York,I knew no one here and only had about $1600. It took about a year to simultaneously have a room, a job and a girlfriend. I've loved it here since and have no plans to move.
Commented Jun 17, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
Ryan P's Front Squat Face Off-Peak Hour Strength Cycle We're scouting out potential times for a new Strength Intensive with Coach Jeremy. Possible times include: Monday & Wednesday 6:30-8a Monday & Wednesday 11:30 or 12 to 1 or 1:30p Monday & Wednesday 6p-7:30p Thursday & Saturday 10am-11:...
For dinner last night, I had a grass-fed beef burger, sauteed chard, sauerkraut and a scoop of home made black beans.
I have started experimenting with intermittent fasting (IF). Does anyone on the thread have any experience (good or bad) with that?
Commented Jun 15, 2011 on Front Squat at CrossFit South Brooklyn
Front Squat
Advanced: 3-3-3-3-3 Find a 3 RM Novice: 5x3 Sets Across Post loads to comments. As Many Rounds as Possible in 8 Minutes 10 Renegade Rows*, each arm 20 Kettlebell Swings Renegade Rows require a high level of stability and balance to perform correctly. Don't rush these in the conditioning toda...
Sadly out of town and missed the workout. But I can comment on the bike question from my far-flung hotel room. I just recently picked up a Strida. It's great for tooling around Brooklyn. It folds quickly and neatly fits in my closet.
Commented May 2, 2011 on "Partner Cindy Around the Block" at CrossFit South Brooklyn
"Partner Cindy Around the Block"
Partners A and B have 20 minutes to do "Cindy" plus runs around the block. Partner A begins on Cindy while Partner B runs around the block. As soon as Partner B returns, he/she picks up exactly where Partner A left off while Partner A runs around the block. Continue to alternate Cindy with runs,...
Press work weight: 120, 125(PR), 130(PR),135(PR), 95 (POOPED)
Commented Apr 21, 2011 on Press at CrossFit South Brooklyn
Press
1-1-1-1-1 (E 8/8) Find a heavy single Post loads to comments. Compare to 3.23.11 For time: 1000m row 20 box jumps 24/20 10 shoulder to overhead 165/110 20 box jumps 24/20 10 shoulder to overhead Post Rx and times to comments. Coaches Margie & Fox with Mark Rippetoe at this past weekend's...
Work sets for squats today were: 185, 195, 205 (PR), 215 (PR), 225 (PR). Finally broke 200. Now onwards to 300...
Commented Apr 20, 2011 on Back Squat at CrossFit South Brooklyn
Back Squat
1-1-1-1-1 Find a heavy single Post loads to comments (e7/8) compare to 4.13.11 and 3.23.11 Superset the Following two movements: 3x10 Good Mornings (add 5-10lbs to last exposure) 3x10 Strict Knees to Elbows Post loads and experience to comments. Scott L. on Games Open WOD #4 Heavy: A Response...
Clean
Work weight: 120, 125, 130, 130, 135 (PR)
"Annie" "C" (incomplete)
Commented Apr 18, 2011 on Clean at CrossFit South Brooklyn
Clean
1-1-1-1-1 Find a new 1RM! Post loads to comments. (e4/4) compare to 4.11.11 and 12.6.10 Start a 10 minute clock and run 800m. In the remaining amount of time after the run, see if you can complete "Annie". Run 800m "Annie" 50-40-30-20-10 reps of Double Unders Sit-Ups Post amount of "Annie" c...
Press: 105, 115, 120, 120 (PR)
Mile: 7:47
The Sugar and Alien articles were worth reading.
Commented Apr 14, 2011 on Press at CrossFit South Brooklyn
Press
4x3 (5lbs heavier than last week, if all sets were completed successfully) Superset worksets with 5-10 strict pull/chin ups or ring rows Post loads to comments. (e3/4) compare to 4.7.11 For Time: Run 1 Mile Post time to comments. compare to 5.15.10 Watch this video before your mile test toda...
Today's Back Squats: 175, 185, 190, 195 (PR)
Commented Apr 13, 2011 on Back Squat at CrossFit South Brooklyn
Back Squat
2-2-2-2 Work up to a heavy double Post loads to comments (e6/8) compare to 4.6.11 Superset the Following two movements: 3x10 Good Mornings (add 5-10lbs) 3x10 Strict Knees to Elbows Post loads and experience to comments. Craig C Post Tough Mudder, Post Clean-Up Welcome April AM/PM Foundatio...
I think the BAD PLUS was my last live show. I recommend their annual New Years show at the Village Vanguard. Saw the Dropkick Murphys with Motorhead years ago. Rough crowd.
Cleans: 105, 110,115,120. Work needed on form.
Commented Apr 11, 2011 on Clean at CrossFit South Brooklyn
Clean
2-2-2-2 Heavy Double Clean Pulls 120%x3x3 Base this % off your best heavy double Post loads to comments. (e3/4) compare to 4.4.11 At the top of every 2 minutes, complete the following couplet: 16 Lunge jumps (8 each leg) 16 Sit-Ups Rest the remainder of the two minutes. Repeat 5 times. Post...
Fun work out!
Box squats were a tad light. Missed last Saturday and went at 115 lbs. Room to add more.
Partnered with Dan on the WOD. We thought it was a cooperation, not competition. At a score of 96, you know that nice guys finish last...
Commented Apr 9, 2011 on Box Squat at CrossFit South Brooklyn
Box Squat
2 Reps on the Minute for 10 Minutes Load 5-10lbs heavier than last week Post loads to comments. (e5/8) compare to 4.2.11 Partner "Versus" workout Partner A performs 30 KB swings while Partner B runs cone sprints (cones are 15' apart). Every time cone is touched, Partner B scores 1 point. Goal ...
Press work weight: 3 x 5 x 110 lbs
Power snatch and sprint: 85 lbs at 4:20
Commented Apr 7, 2011 on Press at CrossFit South Brooklyn
Press
80%x5x3 If you didn't 1RM, go 5lbs heavier than last week Post loads to comments. compare to 3.31.11 5 rounds for time of: 5 power snatches 100m sprint (50m out and back) Choose a weight that will allow you to do all snatches unbroken Post load and time to comments. compare to 8.18.10 Alter...
My work sets today were 165x3, 175x3 and 180x3 (PR).
I am pretty sure I can add more weight to my BSQ next time around.
Got some good tips from coach Nick. Will try to incorporate fully next time around.
Commented Apr 6, 2011 on Back Squat at CrossFit South Brooklyn
Back Squat
3-3-3 Heavier than last week Post loads to comments. (E4/8) compare to 3.30.11 Superset the following two movements: 3x10 Good Mornings at 40-50% of triple (do not let weight compromise form) 3x10 Barbell Ab Rollouts from Knees Post loads and experience to comments. "The Pest" Strikes Again...
Press: 105x5x3
WOD: 7:11 @ 85lbs.
The WOD kicked my ass.
Commented Mar 31, 2011 on Press at CrossFit South Brooklyn
Press
3x5 use 75% 1RM Press or 66% 1RM of Push press super set 5-10 strict chins/pullups with each work set of press (no failing on this) Post loads/chins or pull-up scores to comments. (E1/4) 21-15-9 reps for time of: Push press Lateral jumps over an obstacle Athletes will use the same load for th...
The back squats felt like real work, but I didn't kill myself. I feel I could add more to the routine.
160lbs x 5 x 3
Teamed up with Mike and Isaac on the WOD. We came in at 11:51. Pretty shagged afterward, but felt good.
Commented Mar 30, 2011 on Back Squat at CrossFit South Brooklyn
Back Squat
5-5-5 Increase load each set to find a HEAVY set of 5! Post loads to comments. (E 2/8) Compare to 3.26.11 and 8.18.11 With a partner, complete the following work for time: 100 KB Swings 2 pd/1.5 pd 2000m Row Partition the work anyway you see fit, only one athlete working at a time. All work ...
Power Clean: 75, 95, 105, 95, 95.
Look forward to making progress here. Room for improvement to be sure.
Commented Mar 28, 2011 on Clean at CrossFit South Brooklyn
Clean
3-3-3-3-3 Work up to a heavy triple. No failing. Then use 80% of your heaviest for triple for 2 additional sets of 3 cleans Clean Pull 3x3 Use the same load as your heaviest clean. No arm bend. Post loads to comments. Compare to 12.6.10 Ryan P. hits WOD #1 _________________ Clean Pull Demo P...
I added some weight to my last PRs for both back squat and press.
BSQ: 185, 185, 185
Press: 115, 120, 125
Great session with Nick and Carlos.
Commented Mar 23, 2011 on WOD 3.23.11 at CrossFit South Brooklyn
WOD 3.23.11
Back Squat 1-1-1 Press 1-1-1 Today's Max Effort Lifts are Pre Tests for the Upcoming Strength Cycle! Post loads to comments. Final Day of Back Off Week Baby Felix dreaming about the 2035 CrossFit Games Congratulations again to Yoshi and Josi on the birth of their first son! Congratulatio...
Today was strangely fun. I felt physically very good coming out. Got to unassisted handstands. Still crumpled at the end of the Back Roll to Squat.
Commented Mar 21, 2011 on WOD 3.21.11 at CrossFit South Brooklyn
WOD 3.21.11
30 Minutes NFRs: 12 Walking Lunges 9 Back Roll to Squat 6 Handstand Kick Ups 3 Front Lever Negatives Post experience to comments. Back Off Week Go hunting with a Foam Roller or Lax Ball Find a new area to work on! Go, Jacinto, GO!!! Congratulations to Jenna J on her 1/2 Marathon PR of 1:4...
Push Press -- 105, 115, 125, 135, 140 (PR)
1500 M Row -- 5:50.8
Commented Mar 10, 2011 on Push Press at CrossFit South Brooklyn
Push Press
1-1-1-1-1 Find a new 1RM! Post loads to comments. (e4/4) compare to 3.3.11 For Time: Row 1500m Please read Coach Nick's write up on strategy for rowing a 1500m race. Post time to comments. Asta F captures the moment before a 2000m race at CRASH-B's Front Squat PR Train! Aaron S 165 Ben...
Front Squat
140, 145, 150, 155, 160 (PR)
Power Clean (95lbs)
5, 7, 8
Commented Mar 9, 2011 on Front Squat at CrossFit South Brooklyn
Front Squat
1-1-1-1-1 Max Effort, try and find a new 1RM! Post loads to comments. (e8/8) compare to 3.2.11 and 1.1.11 5 Rounds of: 1 Minute Power Clean for Max Reps, 185/115 1 Minute Rest Post Rx and reps per round to comments. Moon Bounce!!! Relive the Magic! Check out these videos of the last Cros...
Snatch 95. I didn't seem like too much weight, but my form needs a lot of improvement.
DUs. Got off to a decent start (for me), the fatigue set in.
Commented Mar 8, 2011 on Snatch at CrossFit South Brooklyn
Snatch
1-1-1-1-1 Post loads to comments. (e4/4) compare to 2.28.11 and 10.1.10 10 Minute Double Under Test Take 10 Minutes to find out how many doubles you can do unbroken. Post attempts to comments. Charmel R, The Calm Before the Storm Good luck to all the Strength Cycle A athletes starting t...
THAI MINCED PORK
Ingredients
* 2 lbs ground pork
* 1 tablespoons coconut oil
* 2 tablespoons Vietnamese chili sauce
* 4 garlic cloves
* 2 tablespoon oyster sauce
* 3 tablespoons fish sauce
* Optional 1/2 cup pork stock
* 1 cup Thai basil leaves, remove stems
Change Measurements: US | Metric
Directions
1. In a hot pan, add the oil and stir fry garlic
2. Add pork and continue to stir fry on medium heat until almost ready
3. Keep stir frying and add pork stock as needed.
4. Add oyster sauce, chili sauce and fish sauce
5. Increase heat to high and add fresh basil. Keep stir frying for few seconds.
6. Serve with fried eggs.
I reverse-engineered this recipe from my favorite breakfast from a hotel buffet in Chiang Mai, Thailand. I often keep it in the house for a quick snack.
Commented Feb 17, 2011 on CFSBK Paleo Challenge 2011 at CrossFit South Brooklyn
CFSBK Paleo Challenge 2011
Who? The CFSBK Community What? A 2 month "Paleo Challenge" focused on improving the quality of your nutrition and rest. The intention is to help our members kickstart their year by developing some new, healthy habits. When? January 1 – February 28. Post Challenge party on 3/5/11. Wh...
WOD
Run to 4th Ave
15-12-9
Squats
push-ups
Sit-ups
Run to 4th Ave
8:16
Commented Feb 9, 2010 on Power Snatch at CrossFit South Brooklyn
Power Snatch
3-3-3-3-3 (E2/4) L1 Sets Across/L2 Max Effort Technique emphasis: 3rd Pull Post loads to comments. Assistance Work 5 Rounds NFT of: 5 Strict Pull-Ups 5 Hip Extensions 5 Weighted Lunges, Each Leg ___________________ CRASH-B WOD 6 x 250m / 3 min. @ max pace. No rating cap Anne I locks out on ...
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