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Josh M
Brooklyn, NY
... who am I not to be?
Recent Activity
Noon class
Warm up:
Mad-dash to CFSBK on my bike
(Running late, but made it on time)
400m run
1min 3rd world squat
Shoulder prep
Front Squat
Warm up:
Barx5 135x4 185x3 225x2
Work:
265x3 275x3(F2) 255x3
WOD
For time:
21 15 9
Burpee Box Jump 20"
Dumbbell Thruster 35lbs
Time: 8:09
Commented Jun 24, 2011 on Front Squat at CrossFit South Brooklyn
Front Squat
3-3-3-3 Advanced or 4x3 Novice There is a 20 minute cap to hit your lifts. Post loads to comments. (e3/8) compare to 6.18.11 21-15-9 Reps rounds for time of: Burpee Box Jump Dumbbell Thrusters, 40%BW Post time and Rx to comments. *Consider using 60-70% of your best double Caption today'...
Warm up:
Doubleunder practice
Then some crazy hollow rock rolling around,
into 2 V-ups
Split Jerks
Warm up:
Barx2 135x2 185x2
Work:
205x2 225x2 235x2(F2)
WOD
For Time:
75 DUs
15 Jerks 135lbs
65 DUs
9 Jerks 135lbs
55 DUs
6 Jerks 135lbs
Time: 6:30 Rx'd
NOTE:
-I felt okay today, but a bit rushed to get the work done
-As for the WOD, I just didn't have my doubleunders
Commented Jun 24, 2011 on Jerk at CrossFit South Brooklyn
Jerk
2-2-2-2 Advanced or 4x2 Novice Athletes have 20 minutes to hit their lifts Post loads to comments. (e2/4) compare to 6.16.11 For Time: 75 Double Unders 15 Push Jerks, 135/85 65 Double Unders 9 Push Jerks 135/85 55 Double Unders 6 Push Jerks 135/85 Post load and time to comments. compare to 1...
Oh man COULDN'T dang.. okay then ill send someone else I know cavr jumping!
Then they could tell me all about it =/
Commented Jun 21, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
Traci T takes an Anti-Gravity Yoga Class CFSBK's New Website In one week, CFSBK will be launching a new website. We're leaving Typepad and migrating this blog to Squarespace. The new website will offer more features for members, a much cleaner design and easier navigation. The www.CrossFit...
isn't the rules "spend on yourself".. I'm going cave jumping!
Then maybe Disney World
Commented Jun 21, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
Traci T takes an Anti-Gravity Yoga Class CFSBK's New Website In one week, CFSBK will be launching a new website. We're leaving Typepad and migrating this blog to Squarespace. The new website will offer more features for members, a much cleaner design and easier navigation. The www.CrossFit...
Lacrosse!
Commented Jun 19, 2011 on "Jerry" at CrossFit South Brooklyn
"Jerry"
For time: Run 1 Mile Row 2K Run 1 Mile Post total time and three splits to comments. Compare to 10.10.10 They're coming to get you! Happy Father's Day We are incredibly proud of having so many families train at our box. We want to wish all of the great dads in our community a Happy Father's...
Noon Class
Warm up:
2 rounds
3 Hanging muscle snatch
3 behind the neck press
3 Negative snatch (bar stays in place,you move under bar)
May have been one more movement but i forget
Snatch Balance
Warm up:
95x3 115x2 125x2
Work:
135x1 155x1 185x1PR
Weighted Chin Up
Warm up:
BWx3 45x1 65x1
Work:
90x1 115x1F 115x1PR
Note:
-Everything felt good
Commented Jun 16, 2011 on Snatch Balance/Weighted Chin-up at CrossFit South Brooklyn
Snatch Balance/Weighted Chin-up
Snatch Balance 1-1-1 Weighted Chin Up 1-1-1 Post loads/chin-up scale to comments. Compare Snatch Balance to 2.28.11 and 12.29.10 Compare Chins to 12.18.11 Josh M. during Sectionals WOD #1 Join us in welcoming back our intrepid leader David O. as he returns from vacation today! Our New Stren...
7PM Comp class
Some mobility work before class:
PVC shoulder dislocates
Laxball:
-Scap area
-Quads area
Couch stretch
Warm up:
Row 3min
DROMs
WOD
21-15-9
315lbs deadlift
30" Box jump
Time: 11:59
Note:
-Next time listen to Fox when he says to go lighter. It was heavy and form wasn't pretty but I made it through the workout.
-Didn't want to push to hard cause of the Deadlift but just tried to keep moving. Wanted sub 10min but didn't sweat it to much
Commented Jun 16, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
Pre WOD Set-Up The Warrior Prepares for the CrossFit Games Your Hero, My Hero and long time friend and former Coach at CFSBK, Jacinto Bonilla gets ready for the CrossFit Games in July. Check out the video here! Undead Jazz Festival at CFSBK On Saturday, June 25th from 8pm-3am CFSBK will be ...
oops
Note:
-Should have went with 35lbs dumbbells in the WOD, even tho I broke them up after first round. KBswings were all unbroken.
Commented Jun 16, 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...
Noon Class
Warm up:
3 rounds NFT
270m run
15 Air Squats
Front Squat
Warm up:
Barx5 135x4 185x3 215x2
Work:
255x3 265x3F 235x3
WOD
8 Minute AMRAP
10 Renegade Rows 30lbs dumbbells
20 KBswings (USA style) 1.5 pood
5 Rounds
Note:
-First set of front squats felt awesome, but after that not so much. I think I might have to readjust my technique on these movements.. Squats (front and back), Deadlift, Thruster, and Pullups. If I'm not doing proper form then whats the point!
What do you think? yes/no/maybe/FU
Commented Jun 16, 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...
Warm up:
Jump rope
Wall ball
Burpees
Box jump
Partner WOD! DanH3 and I
Complete for time:
100 Wall ball 10' Target w/20lbs
100 Burpees
100 Box Jumps 24
100 Double Unders
Time: 14:17
Note:
-didn't have to much of a game plan, wasn't really smooth in the transition
-50(+)
Commented Jun 8, 2011 on WOD 6.6.11 at CrossFit South Brooklyn
WOD 6.6.11
In teams of 2 complete the following for time: 100 Wall Ball 10' Target 20/14 100 Burpees 100 Box Jumps 24/20 100 Double Unders Only one partner can be working at a time. Must be done chipper style. Post time and Rx to comments. Jack L. doing big things on the platform! June's Athlete of the...
Comp class
WOD
10 minute AMRAP-ish
Thrusters 95lbs
5 Burpees every minute on the minute
63 Thrusters
1st 9
2nd 9
3rd 7
4th 7
5th 7
6th 6
7th 5
8th 5
9th 3
10th 5
Note:
-Did this WOD at a crossfit in Hoboken sometime in November.. scored somewhere in the 70's
-I thought then 7 was taking it to easy, so I tried 9 but that was to aggressive.
-Also I started the burpees way to fast, don't redline
Commented Jun 8, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
There's more than one way.... Qualifiers are almost here! Help Wanted! Regionals are set for June 16-19th at fancy the Reebok CrossFit facility in Canton, MA, . This is the final Qualifier before the CrossFit Games in July. Coaches David and Margie are on staff to organize and oversee the J...
Jack! Jack! Jack!
Calling all crossfiters, inov-8 which do you prefer? 230 or 195
Commented Jun 6, 2011 on WOD 6.6.11 at CrossFit South Brooklyn
WOD 6.6.11
In teams of 2 complete the following for time: 100 Wall Ball 10' Target 20/14 100 Burpees 100 Box Jumps 24/20 100 Double Unders Only one partner can be working at a time. Must be done chipper style. Post time and Rx to comments. Jack L. doing big things on the platform! June's Athlete of the...
Warm Up:
2 rounds NFT
400m run
:45 flag pole (each side)
:45 3rd world squat
WOD
4 Rounds for Time:
25 American KBswing 32kg (2pood)
20 Overhead Squat 75lbs
15 Pullups
Time: 17:36
Note:
-All the OHS unbroken
-Stop lingering and MOVE!
3 to 5 seconds rest
Commented Jun 5, 2011 on WOD 6.2.11 at CrossFit South Brooklyn
WOD 6.2.11
4 Rounds for Time of: 25 American KB Swing 32/20kg 20 OHS 75/55 15 Pull Ups Post time and Rx to comments. Sameer and Guest Carmelo during Murph Happy Birthday to Kiki P. and Whitney H.!!! No Teaser Class this Weekend There is NO teaser class this Saturday, June 4. Teasers will resume next Sat...
oops.. forgot to put
^3 Rounds for time of:
with 1.5pood KB
Commented Jun 5, 2011 on Helen at CrossFit South Brooklyn
Helen
3 Rounds for time of: Run 400m 21 KB Swings 12 Pull Ups Post time and Rx to comments. Compare to 11.14.10 Noor A. Chips away during Murph Be Scurred! Scary Movie Night is next Saturday, June 11th. We'll be showing tow great fright flicks "The Descent" at 8pm and "Ils" aka "Them" 10pm. Feel...
Try to find 1rep max for
Clean and Jerk
Warm up:
45xgroup complex
95xgroup complex
135x2
185x2
Work:
225x1 235x1 250x1 PR
WOD
"Grace"
For time:
30 Clean and Jerks 135/95
Time: 3:07Rxd
Note:
-Think I could have gone a bit heavier on the 1RM,
with a lil more time
-Next time hold onto the bar as long as possible
Commented Jun 5, 2011 on Grace at CrossFit South Brooklyn
Grace
Take 20 Minutes to find a 1RM Clean and Jerk then, "Grace" For time: 30 Clean and Jerks 135/95 There is a 3 minute cap on this workout so choose a weight that allows you to complete all 30 reps in under 3 minutes. If you don't finish all reps: score is reps completed, and row a 500 meter (NFT)...
Warm up:
Med ball group run (Drop the ball 3 time o_O) 15 burpee penalty
2rounds of
Shoulder prep w/Laxball
10rep Pushup complex
10 mountain climbers
WOD
"Helen"
400m run
21 KBswings
12 Pullups
Time: 8:36 PR
Note:
-Everything unbroken
-Only way to go faster now is to run faster
Commented Jun 5, 2011 on Helen at CrossFit South Brooklyn
Helen
3 Rounds for time of: Run 400m 21 KB Swings 12 Pull Ups Post time and Rx to comments. Compare to 11.14.10 Noor A. Chips away during Murph Be Scurred! Scary Movie Night is next Saturday, June 11th. We'll be showing tow great fright flicks "The Descent" at 8pm and "Ils" aka "Them" 10pm. Feel...
Its to bad John North can only count the last 5reps ohhh burn!
Commented Jun 4, 2011 on Grace at CrossFit South Brooklyn
Grace
Take 20 Minutes to find a 1RM Clean and Jerk then, "Grace" For time: 30 Clean and Jerks 135/95 There is a 3 minute cap on this workout so choose a weight that allows you to complete all 30 reps in under 3 minutes. If you don't finish all reps: score is reps completed, and row a 500 meter (NFT)...
Warm up:
4 rounds NFT
3 forward rolls
shoulder/chest prep
12 KBswings
Back Squat
Warm up:
45x6 135x5 225x3 275x3
Work:
325x5 335x5 PR
WOD
For Time:
1000m run
30 handstand pushups
1000m row
Time: 19:34
Note:
-Back squats felt good in the warm up, like usual. I've been taking a bit to long getting them done. Once I put on any type of real weight I shoot my hips up first and keep my chest down to low.
(almost like a goodmorning, not a good feeling or idea)
-I feel like its because we started the cycle out way to heavy so I didn't get a chance to build up to the weight, yes/no/maybe/FU?
-The WOD was fun.. but the run felt very slow, I don't like to run in my "Chucks". The HSPU took forever cause my shoulder are weak, WEAK! The row was fine cause I couldn't really push myself at the HSPU
Commented Jun 2, 2011 on Squat/Handstand Push-ups at CrossFit South Brooklyn
Squat/Handstand Push-ups
BSQ 5-5-5 Find a new 5RM! Athletes will use their rest periods to do any pec/shoulder prep for their handstand work Post loads to comments. (e8/8) compare to 4.20.11 and 3.30.11 Handstand Push-up 1x Max reps or 1x Max Handstand Hold Athletes doing a static hold should leave enough time to dismo...
"DT"
5 rounds for time:
12 deadlifts
9 hang power clean
6 push jerks
155lbs perfect weight
Time: 14:12
Note
-came into the gym with a really tight lower back
-at 9:30ish in the end of the 4th round, lower back got super tight. thought about stopping!
-had a great pace, biggest problem was lower back
-lower back lower back lower back
Commented May 30, 2011 on "DT" at CrossFit South Brooklyn
"DT"
Five Rounds For Time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx Loads are 155/95 Post time and Rx to comments. compare to 4.18.09 Congratulations to Sean B for being Selected for Special Forces Assessment and Selection (SFAS). This is a grueling 2 week test that only about 1/3 of ...
Back Squats (active recovery)
Warm up:
45x5 135x4
Work:
225x10x3
Still felt heavy
Tabata Doubleunders
Total 161
20 21 20 27 23 30 15 5
Note
-I've been feeling a bit off
-whipped myself with the rope one to many times
Commented May 30, 2011 on Back Squat at CrossFit South Brooklyn
Back Squat
3x10 Add 2-5lbs from your previous exposure Post loads to comments. (e7/8) compare to 5.22.11 6x100m Sprint The work to rest ratio on these is 1:4 Post times to comments. David F about to bungie jump off the Navajo Bridge at the Grand Canyon - 470 ft down Murph Reminders! Remember that ...
@Rahsaan ha call 1 800 LAX BALL.. I think they are $2 at the gym
"Murph"
For time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Time: 42:00?
Note
-Not sure of the time, cause I was helpin a fellow crossfiter through his second mile
-Maybe try to break up the squats or just another way all together
-Give myself a set time to rest.. Don't linger!
Next year be better!
Commented May 30, 2011 on "Murph" at CrossFit South Brooklyn
"Murph"
For Time: Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 Mile Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time, Rx and experience to comments. compare to 5.31.10 In memory of...
Warm up:
3 rounds for time
10 pushups
10 box jumps
10 walking lunges
Squat!
Warm up:
45x5 135x4 225x3 295x2
Work:
315x5x3
1st felt heavy
2nd felt a lil better
3rd held on for the ride
WOD
For time:
Run 800m
2 minutes "L"sit
Time:
Not sure lost count somewhere in the :30s
Note:
Squats took a lot out of me
Body still doesn't feel normal from ragnar
I don't feel mobile
Diet and fish oil
Commented May 26, 2011 on Back Squat at CrossFit South Brooklyn
Back Squat
3x5 Add 2-5 lbs from the previous exposure Post loads to comments. (e6/8) compare to 5.18.11 For Time: Run or Row 800m Accumulate 2:00 in an L-Sit L-Sits on Parallel Bars or Rings Post time and Rx to comments. Good luck to Ben F who will be in Sudan for the next 60 days working security de...
Warm up:
DROMS
:20 Hollow rock
Rinse and Repeat
Handstand pushups
6reps
5reps plus 1(-)
3reps
4reps
WOD
EMOTM 10 minutes:
2 Power Clean and Jerks 135lbs
4 Bar-Facing Burpees
Completed it!
Scaled up half way to 3 PC&J and 5 burpees
Commented May 23, 2011 on Handstand Push-Up at CrossFit South Brooklyn
Handstand Push-Up
4 sets of +1 Rep from last week's sets. If you're not at HSPU's yet, try to spend a little more time inverted each set. Post reps or experience to comments. (e3/4) compare to 5.16.11 Perform the following couplet every minute, on the minute for 10 minutes: 2 Power Clean and Jerks, 135/95 4 Bar...
Warm up:
Jump rope
High Volume Backsquat!
Warm up:
95x5 135x5 225x3
Work:
275x5x3
1st felt heavy
2nd just held on
3rd stopped (not fail) at 6reps
Note:
Third set was more of a mental thing
WOD
400m carry
1st 40lbs vest with KB in each hand (Heavy) - penalty
2nd 2 sledge hammers (Light)
3rd light weight keg (Moderate)
Commented May 22, 2011 on Back Squat at CrossFit South Brooklyn
Back Squat
3x10 Add 2-10 lbs to last week Post loads to comments. (E5/8) Compare to 5.15.11 400 meter carry Ex: kegs, sandbags, kbs, dbs, vests, etc...There is a 5 burpee penalty each time you stop to rest Repeat for a total of 2-3 carries with different/heavier objects Post loads, objects and burpee pen...
Warm up:
2 rounds
7 inch worms (ha ha)
Lax ball shoulders
400m run
2 rep max Thruster
Warm up:
95x5 125x5
Work:
155x2 185x2
WOD
2 rounds for time:
75 doubleunders
25 pullups
10 thrusters @115lbs
Time: 7:46
Note:
Didn't want to push it just yet with thruster,
still have a lil knee pain
Went a lil to hard in the first round,
really took to much time in the WOD
Commented May 21, 2011 on WOD 5.21.11 at CrossFit South Brooklyn
WOD 5.21.11
Athletes will have 20 minutes to find a 2 rep max Thruster then 2 Rounds for time: 75 Double Unders 25 Pull-Ups 10 Thrusters at 60% of best double Post Thruster max, Rx and time and to comments. Jason will be doing more of the same today at the BK 1/2! Good luck SBKers in today's Half Marath...
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