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25K to my folks, 25K to my brother, 50K to the michael j fox foundation for parkinson's research.
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...
Happy Belated Father's Day to all of our CF Dads out there.
First time with Jerry, and so very happy to be back in the gym again!
26:48
first run: 8 min
row: 8:57
second run: 9 min
i had about 50 seconds worth of transition time - mostly before run #2.
"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...
love me some lady fox!! you always bring 110% and it's always fun working out together and pushing each other!
keep up the great work chica!!
Rest Day
Coach Jess Fox during Sectionals WOD #1 Underneath the Hoodie-Jess Fox By Margie Lempert DOB: 10/11/78 Height: 5' 4.25" Weight: 140 Place of Birth: Coldwater, OH Place of Higher Learning: Ohio U and Hunter College Degree: Psychology Years in NY:12 Years at SBK: 2 I had this totally idyllic m...
also, just looked back from when we did this 2 years ago. i did it at 85# in 18:51. i'll take a 5:45 PR!
"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 ...
@ jess - sigh. RX is actually 105. if RX was 95 i probably would have tried it, but did a few reps at 95 and knew it would be really tough.
7am!
DT @ 85#
13:06
this was tough. i didn't know if i should try to be going faster and risk gassing out - but i stuck with a pretty slow and steady pace throughout. jerks got hard.
last round i managed to aggravate my lower back so the last round was painful and right now sitting is painful. in retrospect i probably should have stopped but that just doesn't really jive well with me. insert: stubbornness.
"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 ...
thrusters go downhill so fast...
(45x5, 65x5, 75x3)
85x2, 95x2, 105x2
after dramatically bailing the 2nd thruster at 105 i figured that was my max. controlling the weight back down to cycle the 2nd thruster is probably the worst part.
wod @ 65#
9:48
got a new double under record: 68 unbroken! pull ups started off not so bad but became sets of 2-3 and singles by the end. thrusters weren't awful but was pretty gassed by the time i got to them.
always great working with lady fox!
i'm posting this late (monday morning) and i am SO SO sore from the pull ups! like more than normal, like can't-raise-my-arms-over-my-head sore. yowch!
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...
@margie - i have sony earbuds that i got at the apple store that i love. they come with 3 different sized buds and have the microphone and volume control on the cord. i know earbuds don't work for everyone, and these are a bit on the pricey side, but they are great!
http://store.apple.com/us/product/MA850G/B?fnode=MTY1NDA1MA&mco=MTM3NTI2NjQ
6 AM!
KB Challenge RXd. it wasn't as bad as i had thought, although grip/forearms started to fatigue towards the end.
accessory work
5x1 strict pull ups
3x7 HSPUs w/ 2 abmats
Kettlebell Challenge
Complete 10 rounds of: 30 Russian kettlebell swings in one minute 1.5 pd/1pd One minute rest This is an attempt at 300 Russian kettlebell swings completed in 20 minutes. After the workout is complete, row a 10m penalty for every kettlebell swing that was not completed. In other words, if you ...
came in for a 7pm class that doesn't exist! whoops.
took a stab at thursday's wod:
3 rounds
row 500m
10 C&J (RX was 105#, i used 95#)
run 400m
10 T2B
23:27
long and lungs are the two words that stand out after that wod. just had to keep slugging away.
Rest Day
"Right Hand, Green." Coach Nick leads a pre-WOD game of Twister It Once Was Lost But Now is Found Please check the Lost and Found this week and retrieve any items you've left over the last few weeks/months! Anything not reclaimed by May 21st will be donated to help Fight Smack in the Orphanag...
late to post
HSPUs
4x3 with 2 abmats
note to self: must do more HSPUs even when not programed.
WOD
2 rounds, 21 swings (1pd), 5 burpees
Handstand Push-ups
4 x +1 Rep to last week's sets Post reps to comments. (e2/8) compare to 4.9.11 As many rounds as possible in 12 minutes of: Run/Row 400m 21 KB Swings 12 Burpees Post rounds and RX to comments. Ryan P. Introduces his toes to the bar Memorial Day Murph Volunteers Memorial Day weekend is fast...
i looked... i saw an imposter, but not my umbrella. maybe it's there now? i'll take a look tonight, thanks!
Handstand Push-ups
4 x +1 Rep to last week's sets Post reps to comments. (e2/8) compare to 4.9.11 As many rounds as possible in 12 minutes of: Run/Row 400m 21 KB Swings 12 Burpees Post rounds and RX to comments. Ryan P. Introduces his toes to the bar Memorial Day Murph Volunteers Memorial Day weekend is fast...
Dear CFSBK,
Did anyone mistakenly (or intentionally) "borrow" a red umbrella at some point about a week ago? It has a black painted wooden handle and a vent with two velcro tie closures.
I don't care if you did, I would just really really like it back seeing that it's going to rain all, week, long.
Thanks,
Steph P
Handstand Push-ups
4 x +1 Rep to last week's sets Post reps to comments. (e2/8) compare to 4.9.11 As many rounds as possible in 12 minutes of: Run/Row 400m 21 KB Swings 12 Burpees Post rounds and RX to comments. Ryan P. Introduces his toes to the bar Memorial Day Murph Volunteers Memorial Day weekend is fast...
ALSO - thank you to everyone who was following along on twitter! We had a lot of fun seeing who could update #sbkragnar the fastest and it was great seeing your tweets come in!
Back Squat
3x10 Add 2 or 5lbs from last week Post loads to comments. (e3/8)compare to 5.8.11 21-15-9 Reps for time of: Wall Ball Shots 20lb,14lb, 10' Target Pull-Ups Post time and Rx to comments. Fresh Air, Blue Sky and a Big Kip Happy Belated Birthday, Katie M! Congratulations Ragnarians! Great wo...
HEY RUNNER!!
Ragnar was a great experience with the lovely SBK crew! HUGE thanks goes out to Sarah H for doing so much prep work ahead of time to get our butts ready, up there, and organized for the race. THANK YOU!!
Van 1 (Sarah, Bjorn, Joe W, Collette, Charmel and Dan L) took off at 8:30 AM and Van 2 was cruising along to cheer until we had to check in at our first check point. That was, at least, until we got stuck in the mud pulling over to stop and cheer for Joe W as he was going to run by. Luckily another van drove past (Team Waiting for the Runners High) and helped push us out.
10 people pushing a 12 passenger van out of the mud: priceless. Huge thanks to those good samaritans!
Van 2 (Noah, Juliana, Jess F, Dan R, Asta and I) got checked in and were off! We ran through the afternoon till around dusk then headed to our next major check point for some dinner and shut eye (about 2 hours or so). Noah was back on the course around 2 AM and we ran through the night till about 6:30 AM. On to the next check point for more rest (about 1.5 hours), free pancakes then a much needed Dunkin Donuts stop :) We caught up with Van 1 runners for some cheering and then Noah was off once again to start off our third and final legs.
We all met about 200 or so meters before the finish to run in with Asta who was our final runner!
My legs were:
11. 4.6 miles (42:24)
23. 4.8 miles (46:08)
35. 5.9 miles (57:12)
Between the mud, sleeping bags, beef jerkey, getting lost, coffee, missing cookie scandal, port-o-potties, pickles, van decorating fail, compression gear, short shorts, tire-pressure, cow bell and company - I'd sign up for another in a heartbeat. Oh yeah, and the running too.
Back Squat
3x10 Add 2 or 5lbs from last week Post loads to comments. (e3/8)compare to 5.8.11 21-15-9 Reps for time of: Wall Ball Shots 20lb,14lb, 10' Target Pull-Ups Post time and Rx to comments. Fresh Air, Blue Sky and a Big Kip Happy Belated Birthday, Katie M! Congratulations Ragnarians! Great wo...
Congrats Melissa! Well deserved (and awesome pic!)
Hope to see you along the course this weekend!!
WOD 5.12.11
3 Rounds for time of: Row 500m 10 Power Clean and Jerks, 155/105 Run 400m 10 Toes to Bars Post time and Rx to comments. CFSBK May Athlete of the Month: Melissa L! Days are getting longer and apparently going by faster as we get into the warmer weather! Apologies for this months AOM article t...
that was my longest blog post, ever!
Back Squat
85%x5x3 Post loads to comments. (e2/8) compare to 4.20.11 As many rounds as possible in 6 minutes of: 12 DB Split Cleans, alternating legs 12 Push-Ups Post rounds and Rx to comments. Dumbbell Split Lifts CrossFit Congratulations to Dan H3 and Julia W on their engagement! Save the Date ...
congrats dan h3!
this is a bit of a late post but this past weekend i was out west and got the opportunity to visit 2 different LA crossfit gyms. the first was crossfit LA in santa monica. they have been around almost from the beginning and have a great gym. did a fun warm up:
3 reverse burpees (lay on back, roll up to standing, jump, clap, lay back down)
6 burpees
9 mountain climbers
12 box jumps
15 DUs
200 meter run
you first do the 3 reverse burpsees, then you do 3 reverse burpees and 6 burpees, then you do 3,6 and 9 mt climbers, then again adding the 12, 15 and final round ending with the 200 m run. i was definitely warm :)
then we did a partner wod. P1 does max push ups and P2 has to follow with that many OHS. then P2 does max push ups and P1 matches with that many OHS. that's 1 round, we did 3 NFT
my push up numbers weren't that great (15,12,12) but i got to do a lot of OHS @55 (34,28,20) - my partner was doing her push ups on her knees and knocked out a bunch!
i also visited brick crossfit which is in west hollywood. they have a really nice facility and have quite a few competitors going to sectionals from their gym.
we started with OHS work and worked up to a heavy single. i got 105, failed on 125 and didn't have time to try again. it was more getting the weight up.
we then did a hell of a mother's day wod:
"M.I.L.F."
6 rounds of
10 squat snatches (@55)
10 burpees
1 80 foot farmers carry (1.5 pd KBs)
6 K2E (no kipping allowed)
200 meter run
34+ minutes - not really sure but it was quite the workout!
i strongly suggest either box if you ever find yourself in the LA area!
OH... one of the guys from brick crossfit said "that's the coolest crossfit shirt i've seen" (i was wearing my skull and crossbones shirt, obvi!)
Back Squat
85%x5x3 Post loads to comments. (e2/8) compare to 4.20.11 As many rounds as possible in 6 minutes of: 12 DB Split Cleans, alternating legs 12 Push-Ups Post rounds and Rx to comments. Dumbbell Split Lifts CrossFit Congratulations to Dan H3 and Julia W on their engagement! Save the Date ...
(6am Tuesday class)
HSPUs were rough
Using 2 abmats got
3,2,2,2
Run w Emily: 21:30
my splits were:
1:41
1:48
1:48
1:48
1:49
1:38
I guess there's something to say about my consistency at least - ha!
Handstand Push-ups
1 x Max Reps Rest 3-5 minutes 3 x 70% Post reps to comments. Compare to 10.14.10 Tag Team 3 Miler 1 Partner runs 400 meters while the other rests, waiting to "tag in". Each partner runs 1.5 miles (400m x6) Post time to comments. Coach Fox is on the prowl! 197.1 Miles and Runnin'! The Ragnar ...
6AM FGB (Tuesday)
262 RX'd
i don't remember all specific numbers now (and cleaned off my white board) but i enjoyed starting with wall ball and ending with the row. this is about a 40 point PR from the last time i did FGB (which was @ FGB in sept 2009! it was about time i did it!
"Fight Gone Bad"
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises...
"yikes" is all i got.
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...
cleans with kiki!
123, 133, 138, 143!
143 is my 1RM PR so getting it for 2 was fun. tried 148x1 cause, well, the bar was already there and loaded but it was a fail. i think it could be there, but i was pretty spent.
split lunge/sit up wod - 130 situps. epic fail in my first round on nailing my head on a not-so-foamy roller on my first sit up but luckily recovered.
my butt hurts today!
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...
i'm afraid that sunday's wod is going to be something like
3 rounds for time:
row 500m/run 400m
40 double unders
30 wall balls
20 thrusters
10 S(tupid)DHP
because these are the most hated movements. don't get any ideas, fox!
my personal hells are:
-thrusters
-knees to elbows
-ring dips
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...
WHOA NELLY there were 9 people at 6am class!!
BAM!
press
80%x5x3
62x5x3
felt pretty good. squeezed my ass and kept my core as tight as possible.
wod
5 rounds
5 power snatch @63
sprint 100 meters
4:04
felt good being outside even though it was CHILLY! had fun at 6am and always great working with charlotte - i think it's been months since we've been in a class together. you are a STRONG LADY!! :)
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...
posting a bit late...
6am class was great! it was great meeting katie for her first class out of foundations!
cleans @ 130 which was my 3RM from last week
3,3,2,3,3
they definitely felt heavy and i wasn't dropping enough on some of the reps. took some great cues from david and they got better as i went.
clean pulls @ 138 - was supposed to be 143 but i had a math FAIL.
had to jet before the deads.
stella - it was great watching you and katie work on your cleans! your form was looking great and will only get better as you continue to work on the movement. pretty impressive work for your 2nd time ever!
Clean
100%x3x5 Clean Pull 110%x3x3 Clean Deadlift 120%x3x3 These percentages are based on your best pull from last week. So if your best triple last week was 150lbs, you would Clean 150x3x5, Clean Pull 165x3x3 and Clean Deadlift 180x3x3. If you didn't clean last week, work up to a heavy triple to...
well deserved! josh is a great competitor, teammate and all around good guy!
April's Athlete of the Month!
Josh Martinez! Spring time brings us a new AOTM here at CrossFit South Brooklyn. And just like March certainly did not go out like a lamb, we are honoring one of our lions...Josh Martinez!!! Josh is relatively new to the CrossFit game but has made a big impression during his time with us. We...
definitely felt a little beat up from my attempt at chelsea, but i always love cleans.
drills w 45# bar
(65x5, 85x5, 95x5)
110x3, 115x3, 120x3, 125x3, 130x3
third reps were feeling heavy but i was happy to pull 130x3.
technique drills: 105x3x2
clean pulls: 130x3x3
then, since Erik Kelly was in the house, i challenged him to his favorite WOD
"Annie"
6:59, PR
then he treated me to a taco! :)
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...
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