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Friday
Dec172010

Weighted Chin-Up

1-1-1-1-1

Post loads to comments.
compare to 6.3.10 or 7.12.09

Dumbbell Tabata Squat Clean
Use 40% bodyweight for loading

Post total reps and Rx to comments.

Handstand Practice:
10 Minutes


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ǝɔıɹɔɐɹd ɟo sʇoן ǝʞɐʇ spuɐʇspuɐɥ

Don't forget that you can always take an Active Recovery Class in place of one of your CrossFit Group Classes. Otherwise, they're $15 for a drop in.  Classes meet on Saturdays at 12pm and Tuesdays at 6pm.
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YELP US OUT!
Like most buisnesses, CFSBK has a page on Yelp that allows potential members to check out our basic information and read some reviews.  We'd love to get some new perspectives on the site, so we're offering this:  The first 5 new people to review CFSBK on Yelp will get a free CFSBK Coffee Mug OR Logo Patch.  If 10 people review it, all 10 will get a Coffee mug AND a patch.  We'll keep this offer open until Monday at noon. No pressure about what to write, just let others know about your experience at SBK.

CrossFit South Brooklyn on Yelp

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The Benefits of Exercising Before Breakfast NY Times
Feats of Strength!!! YouTube

Reader Comments (15)

I added my review, but not for the free swag. I miss you guys!
December 18, 2010 | Unregistered CommenterAJtheTrainer
Man, this coffee I'm drinking would sure have tasted better in a CFSBK mug. Good thing I can look forward to that.
December 18, 2010 | Unregistered CommenterSamir Chopra
hm i posted to yelp two years ago

too bad there were no mugs back then

December 18, 2010 | Unregistered CommenterSameer Parekh
I made a review. I thought hearing it from the wienie perspective was important too.I'll be having tea in my coffee mug.
December 18, 2010 | Unregistered CommenterSteffi Rivera
Friday's workout... I've decided to round up my 1/2 pound weight increments instead of using .5 pounds. It's an aesthetic choice.

Back Squat:233x5x3 work sets. These felt pretty good, better than Tuesday.

Bench173x5x3 work sets. I failed on rep number 5 in set 3. How crappy is that?

I felt like sh!t all day long and ate cookies to compensate. (Cookies are falling out of every nook and cranny at work). I would have bailed on lifting altogether but I already took two days rest to let my arms recover from rock climbing. I blame the rock climbing. And my head:

Not making a heavy lift is in my head (I'm not talking about skill based lifts like the snatch-- just these simple power lifts). I definitely did not go into this session feeling confident and basically gave up on the last rep. It seemed like it wouldn't move and so I stopped trying.

I'm not saying that if I could convince myself I could bench 300 pounds that I could do it, but I really think that one can convince oneself that the lift is going to be made (or not) and it's a self-fulfilling prophesy.

While actually doing the lift (and before I give up) I need to remember how pissed off I am after failing a lift. If I could harness that-- I would have made rep 15 and would be looking at 175 next week instead of a reset.

That's my theory. Sunday I get to work with Coach Jeremy and we'll look at my funky shoulder press and cleans.

Side note-- ate at Vinegar Hill House last night it was awesome, fatty goodness. Get there early. I never wait for tables but I did last night and it was worth it.
December 18, 2010 | Unregistered CommenterRob Israel
Blue bland chinups 3,3,3,3,5Tabata squat cleans @20lbs. 6,5,5,5,5,5,5,6=42

Smell Like Bear.
December 18, 2010 | Unregistered CommenterPeter
Weighted Chin-Ups - 20#, 40#, 75#(F), 71(F), 66.

Tabata: 41 reps @ 30#DB (40% BW)
December 18, 2010 | Unregistered CommenterVincent Dugan
Weighted Chin-ups

BWx5, 25x3, 53x2, 75x1, 93x1

ran out of time, but 100 would have been a stretch for today - next time

Tabata - 47 reps @ 35# ~40% of BW
December 18, 2010 | Unregistered CommenterDan L
Folks who did weighed chins with the big green belt and chain should be aware that that combo weighs 7lbs. Add that to your weight.

Weighted chin-ups.

Warmed up with a couple of bodyweight reps. Then one at 17# and one at 40#.

Work:

1.5 pood (+7) = 60lbs1.5 pood + 10lbs (+7) = 70lbs2 pood (+7) = 77lbs2 pood + 10lbs (+7) = 87lbs

Then a fail at 92.

Completed reps = 60,70, 77, 87

Tabata DB Squat Cleans at 30lbs (40% BW) = 47



December 18, 2010 | Unregistered CommenterSamir Chopra
needless to say i'll be having tequila in my new CFSBK mug.

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recovery from wednesday's Total has been interesting. next morning and daytime, i was fine. sun went down, and my body slowed down like five gears. a scheduled private dance lesson thursday evening was 50 minutes of nauseating hell.

next day, same pattern. daytime, fine. nighttime, after some very light recovery lifting --> crash. in both cases, it was that CNS brownout feeling, not any real muscular soreness from exertion.

really glad we're not testing bench and clean til monday! my biggest physical effort tomorrow will be rooting like hell for the EAGLES!

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A-Recov on Saturday

i have to go on record about the new "mini-bands" we used in today's active recovery. i really really really wish i'd used them earlier - like anytime during the past six months of powerlifting training.

the amount of feedback they provide on your abduction as you squat is amazing. i've been trying to really push my knees out since day 1, but until i put those suckers on i wasn't doing shit.

so thanks Shane for putting those bands into my toolbox, and also thanks for all the personalized attention in the class as it pertains to my lifting and preparing for the Total. there's no doubt in my mind that starting to hit A-Recov weekly helped me achieve my PRs on Wednesday. i'm totally sold.

everybody can benefit from active recovery, but y'all strength cyclers, you should really really really REALLY be going.



December 18, 2010 | Unregistered CommenterMichele
also, i don't get the smell like bear thing.
December 18, 2010 | Unregistered CommenterMichele
Attention - Giants and Eagles fans!!!

Smallish gathering of CFSBK folk (along with a gaggle of others) at 200 5th to watch the game tomorrow. Come in for the 11 am class and then watch kickoff at 1!

Hope to see you there!!

Exclamation points!!!
December 18, 2010 | Unregistered CommenterFox
Hey Jeff B. just noticed your post from yesterday:

I stopped by Atlas Crossfit in Chicago last time I was there, nice place fully setup, seemed like good programming and coaching. I'd give them a shot.

The owner told me they had been open for a year and had 300 members, so I'm pretty sure they are selling crack out the back door or something.
December 18, 2010 | Unregistered CommenterNoah
Dang, i would love to come watch the game, but family obligations don't allow it. Eagles family, I am there with you in spirit. Gao Iggles! (That's the best Philly accent I can write)
December 18, 2010 | Unregistered CommenterDeb
very distressing chins today

53f/35/28/28

tabata: 20# 41

i should quit my job

December 18, 2010 | Unregistered CommenterSameer Parekh

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