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Thursday
May222008

Survey and Question

Survey: Would you rather..
1. Stay upstairs and have the occasional headache about bailing on weight.
or
2. Move back downstairs where bailing is never a problem, however we would have to load/unload the equipment every class and move the mats about 2x per month.

Question:
We're planning on doing "MURPH" on Monday for Memorial day.  Does anyone know an outdoor location in Prospect Park with ample pull-up/monkey bars? We can bring the rings out as well.  Also, what time would be ideal for most people to get together? We will be combining Beginner's and Group classes for this WOD.

IMG_0300
Andy gets to experience what CF is like on the other side of the Camera.

Reader Comments (40)

Breakfast:~6 oz Ground Beef cooked with about 3 cups of swiss chard. 1 Apple and "Green" drink. Fish Oil

Finally got more Fish Oil, I was using Nordic Naturals before but decided to try Carlson's. I prefer the liquid above gel caps. Both brands taste great. 16.9 FL.OZ of fish oil is expensive ($26.00)

I'll chime in on the survey later today, i want to see what everyone else has to say.
May 22, 2008 | Unregistered CommenterDavid South Brooklyn
I'd rather be able to bail without worrying about pissing people off. That's getting tiresome.

Also, I'm still disappointed by my dips last night. I should have rx'd those no matter how long it would have taken.

I had bacon this morning. I thought of Margie.

Have fun with Murph, wish I could be there, but I'll be drunk on some lake instead.
May 22, 2008 | Unregistered CommenterErik K.
Erik,

Wear a life jacket.
May 22, 2008 | Unregistered CommenterDavid South Brooklyn
Hmmm... define "headache" and "occasional". Are we risking being kicked out when folks get angry about loud crashing sounds?

How sturdy is that floor downstairs - are we at risk of going through it again?
May 22, 2008 | Unregistered CommenterBethany
Well, it seems like we've been doing ok with the weight dropping lately. No big blow ups. If we think it'll continue like this, then I say we say upstairs. Though, it will get very hot in the summer.

Mem Day - maybe 2pm? Unless we want to wait until 4ish when it'll be less warm. And what shall we do afterwards? Potluck/picnic or go somewhere for food/drinks?

David - did you get Carlson's at the co-op? I think my bottle was $15, but I don't remember if it's smaller than 16oz.

bfast - probiotic. 2.5 oz sliced turkey breast, radicchio and sprouts salad. 1/2 oz this raw flax/sesame/caraway seed cracker that I love.

A whole tablespoon of hemp butter!

Alas, the salty goodness of smoked pork was tragically missing.
May 22, 2008 | Unregistered CommenterMargie
also, where would the equipment be kept? would we be loading and unloading it like we used to do from the back corner? that wasn't so bad.

i think i like the downstairs better, but maybe thats just because thats where i first started..

as for monday - just not too early! mid afternoon? looking at this map

http://www.prospectpark.org/visit/interactive_map?o5943=

if you click to add the map overlay you see there's a playground down between 10th and 11th street right on prospect park west. i've never been there so can't say what its like, but its supposedly there.
May 22, 2008 | Unregistered Commenterstephanie
also, i see there is one by the 3rd street entrance.
May 22, 2008 | Unregistered Commenterstephanie
i vote for downstairs.... moving mats isn't too bad and it's a bonus workout..... if you do the WOD any earlier than 6 on monday i can't make it :(
May 22, 2008 | Unregistered Commenterzak
oh and we don't have nearly as much hang on the rings which will make my muscle up goals easier to achive ;)
May 22, 2008 | Unregistered Commenterzak
Damn, CF Games are sold out. Didn't want to register until I had my flights lined up. Sucks.
May 22, 2008 | Unregistered CommenterJeremy
Mainsite WOD at CFNYCwarmed up with BSQ45x565x5x275x5x2

DL warmuo95x5115x3

WODDL/HSPU (partial range; 2 stacked abmats)145/9150/7155/10160/11160/133rd pull on both 160s were ugly. Definitely rounding my back. It's kind of tender now.
May 22, 2008 | Unregistered CommenterMargie
Squat310x2, 310x2

WODDeadlift x3 & Max HSPU405 - 17425 - 13430 - 11435 - 11435 - 11

May 22, 2008 | Unregistered Commenterjeremy
Visited Harbor City CrossFit again.

225/15235/13245/10265/9280/6

After, the owner thought I could pull more than my current 305 DL based on my WOD.

315x1 PR320x1 PR

Good day all in all. I even got a free T-shirt.

See you guys this weekend!



May 22, 2008 | Unregistered CommenterJohn B.
I really like upstairs, by the way, but we need to be able to bail. Catch-22.
May 22, 2008 | Unregistered CommenterJohn B.
Today's main site WOD:

225x5

lost grip after 2 reps on sets 1/3/5

25/25/26/23/25

feet elevated pushups, can't do HSPU yet

I'm looking forward to getting some instruction on the deadlift sunday
May 22, 2008 | Unregistered CommenterAdam
John B - That's awesome!! Congrats on your DL!
May 23, 2008 | Unregistered CommenterMargie
I could be down for a Murph on Monday - preferrably after 3:00. I've never done it and have been dying to. See you Sunday at Foundations.
May 23, 2008 | Unregistered CommenterChris H
breakfast:3 oz ham2 eggs over easycheese

coffee

green waterfish oil

gonna check out a ymca today for hte main site wod.... any reccomendations for substiiute exercises if they dont have a kettle bell or a GHD machine?
May 23, 2008 | Unregistered CommenterZak
Zak - good improvements on the breakfasts!

Use dumbells for Kb's

Good mornings for GHD: Take a barbell (use maybe 55lbs?), put it on your back like a BSQ, feel hip distance apart. Bend forward at the waste to about horizontal and then come back up to standing. That's one rep. Keep everything tight, especially your hamstrings. I think there's a demo of it on the main site.
May 23, 2008 | Unregistered CommenterMargie
i've done KB swings with dumbbells before and sit ups and back extensions on a yoga ball
May 23, 2008 | Unregistered Commenterstephanie
uh.. waist is the correct spelling. duh.
May 23, 2008 | Unregistered CommenterMargie
yoga ball.... good call.... i'll check out the good mornings too. what exactly is a 2 pood kettlebell?
May 23, 2008 | Unregistered Commenterzak
I can't believe this up for debate! Losing the ability to do max o-lifts is actually an option?Wait, sorry, I'm not a member here, just someone who wants to come on down and lift some heavy stuff once I move into a nearby hood...
May 23, 2008 | Unregistered Commenterjohn alston
1 pood = ~16kg = ~35lbs

so 2 poods is about a 70lb dumbell.
May 23, 2008 | Unregistered CommenterJeremy
jesus.......
May 23, 2008 | Unregistered Commenterzak
SBK will never sacrifice its max potential, come on now.

The question is whether we want to be dogged by some coffee-drinking, wifi stealing, artist wannabes who are not schooled on the beauty of dropping heavy shit. This world is too much sometimes... sigh.

Why wait to come to SBK John? Check, check it out.
May 23, 2008 | Unregistered CommenterMargie
I love upstairs, but I want to keep my bailing ability.

If it's really moving stuff vs. bailing I'd rather move stuff.

I'd love to do "Murph" in the park! I'm fairly flexible on time.
May 23, 2008 | Unregistered CommenterMax
Give me your input guys and girls:

I got the quote back for the pull-up bar. We have two options, either have a 24x6 foot cage which could support ~16 people doing pull-ups simultaneously, OR we could go half that size and support about 8 people doing pull-ups at the same time.

Do you think the 24' is overkill?Do you think the 12x6 is not enough?

The only problem with the bigger pull-up bar is that is more likely that they'll want us to break it down more often. How often? i don't know.

May 23, 2008 | Unregistered CommenterDavid South Brooklyn
I would say the bigger bar cause don't forget more people are comming in.
May 23, 2008 | Unregistered Commenterjacinto
so if your on the paleo diet where do your carbs and quick energy come from? and why is bread / pasta a bad source for this?
May 23, 2008 | Unregistered Commenterzak
What if you got two 12x6 cages? Then you could leave one set up, and when there were more people set up the additional cage. It may also make gym arrangement easier to be modular.
May 23, 2008 | Unregistered CommenterMax
+1
May 23, 2008 | Unregistered Commenterzak
Zak - Margie will chime in with a better answer I'm sure, but your carbs will come from vegetables and fruit. Quick energy ie simple sugars (like those found in pasta, rice, bread, and potatoes) are quick energy for a brief window until the insulin production they stimulate goes into high gear causing your blood sugar to drop and you to go into sugar crash.

As for the pullup bar, the 8 person bar would probably be adequate for most of our WODs. Even something like Angie, 2 staggered heats would be enough for 16 people. Fran you'd be more limited by barbells then pullup space. So if the 12' makes life easier then I think it's workable
May 23, 2008 | Unregistered CommenterJeremy
XM and i were talking about it today at Equinox. We marked out the two different options on the floor and felt it out. I'm going to go with the 12x6' cage and use the saved money for more bumpers and nicer barbells. We've made 4 rings work for the time being, having an extra 8 solid pull-up bar stations would be fine. Like Jeremy said, we could do heats in a worst case scenario.

When we need the extra pull-up space, we'll get it.

we have some LONGGG overdue equipment coming in on Wednesday. Just some dumbbells i think. I ordered them the same time i ordered the extra abmats. There are supposed to be 4 extra dynmax balls but i don't think they're in yet. annoying.
May 23, 2008 | Unregistered CommenterDavid South Brooklyn
Bfast1/4# Cold Cuts with white asparagus and mushrooms in olive oil, tea

BSQ45x10, 135x5, 185x2, 195x2, 205x1, 215x1, 135x10, 135x10I was sharing the squat rack with 3 people so things got a little hairy with weights.

Xuan Mai "hopper"10 Body weight deadlifts20 GI Janes (8ft bar)5 Rounds for time. 20:34

The deadlifts were needed breaks for completing the 100 gi janes.
May 23, 2008 | Unregistered CommenterDavid South Brooklyn
what are GI Janes?

main site WOD

kettelbell @ 50lbs x25extended sit ups x25good mornings @ 65lbs x25knee to elbows x255 rounds31:30

i didn't kill the intensity today but it's hard to keep it up with out some one yelling at you to move your ass. wen't and chekced out the NYSC on 7ht ave and 10th street for this WOD... $89 a month and i can hit any NYSC during off peak hours.... might be a good deal i'm gonna scope some other spots more this week.... all i really need is a place ot do WODs when CFSBK isn't having a group class.
May 23, 2008 | Unregistered CommenterZak
Harbor City CrossFit Florida here...John B put on a great show down here! He must have good coaches as his technique is excellent. He was able to PR his deadlift TWICE on two pulls, despite the heat and humidity (hot for him...us, it's still chilly). Did you know our part of Florida is South, South Brooklyn? plenty of transplants...HA!
May 23, 2008 | Unregistered CommenterMike M
Note:

Do not ask Xuan Mai "What should I do for a wod? Or, what should I do in my warmup?"

Most likely, I'll say burpees or GI Janes!
May 23, 2008 | Unregistered Commenterxuan mai
Man, I wish I could be there for Memorial Day Murph on Monday! I'm gonna be out of town.

Neck is feeling better, doctor says I just triggered a spasm. Did a modified wod from the mainsite today and didn't have any problems.

Oh--upstairs is pretty dope, but if it's gonna be a no-no to bail on weight it'll probably be worth the bullshit to move stuff around. Just my two cents.
May 23, 2008 | Unregistered CommenterKent
well i like the upstairs but at the same time i dont think that breaking down the equipment was a big deal. if we stay upstairs should we clean it up to get use of the full space as much as possible? the thing i liked about downstairs is that feeling of space, seems a bit over cluttered upstairs. by that i dont me by our equipment but more by boxes of 1 liter soda bottles, various paintings and war movies!

as for murph there is a pullup bar between 10th and 11th street near the kiddie park. there are 2 bars of various heights as well as a bench and these weird declining bars. ill go run up there tomorrow to makes sure that there is in fact a bar on the higher of the two. one time it was gone but then came back...weird.

i guess the more pull bars the better as for our workout space goes. we are more limited upstairs on rings then down below. another good reason to clean that place up.
May 24, 2008 | Unregistered Commenterjohn c

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