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Sunday
Oct022011

WOD 10.2.11

Bench Press
5-5-5

then,


Partner WOD
AMRAP 15 minutes
5 Ring Push Ups*
10 KB Swings
15 Box Jumps

One partner working at a time, one round at a time.
*Ring Push Ups - Standard or knee or elevated (as available space-wise) Push Ups
For the KB Swings and the Box Jumps, choose a scale that keeps both you and your partner moving´╗┐

Post loads and rounds to comments.

Home

Coach Fox going for a HEAVY Zercher

Help Shanna H. isn't just running a Marathon she's helping NYC Schools!

Shanna H. has been training her face off for the upcoming NYC Marathon and she's hoping that her efforts will benefit NYC schools as well.  She is working to raise funds to benefit local schools:

Now, more than ever the New York City Public Schools need money to help make up for the budget shortfalls. I pledge to run, sweat, ache, pant, run some more, and do whatever it takes to beat my previous marathon time of 4:43 in this year's marathon. In return I ask that you donate whatever you can to help out the schools. Even $1 would help. Thanks so much for your support!

If you'd like to support the cause please check out the link here.  Shanna also has a Facebook page dedicated to the cause here

One Slot Left in October AM Foundations

Foundations have been selling like hotcakes and there is one slot left in the October Morning cycle.  If you're interested in joining this cycle you can contact us at info(AT)crossfitsouthbrooklyn.com.  The cycle starts 10/11/11 and meets Tue/Thu at 7am until 11/3/11

 ___________________

Simple and Slick WOD Tracking & Sharing WODStack

Reader Comments (18)

Great workout today! Sqats, presses, chins, prowler, bike ride up. 7th to park is some nice little uphill. Great way to start the day, GO EAGLES! Had this for breakfast:

http://accidentalchefm.blogspot.com/2011/09/prosciutto-bowls.html

October 2, 2011 | Unregistered CommenterJR

10am class on this gorgeous fall morning!

Warmup-2 rounds of:
-:30 alternating plank
-16 reverse lunges (first round), 15 OHS @ 15# (2nd round)
-10 ring rows
-:20 ring support

Bench press:
(45x5, 65x5, 85x5)
work: 95x5, 105x5, 110x5
-great partnering with Laurel who reminded me to push through my heels at just the right times. I also need to remember to bring my feet in closer to keep my legs engaged.

I would have been odd man out for the partner wod so I decided to do Nancy. And yes, I was motivated by Jackie and Melissa's times since they did this on Friday.

"Nancy"
5 rounds for time of:
-400m run
-15 OHS at 65#
Time- 15:01

-Super pleased with this and I felt good throughout. This is in stark contrast to when I tried this a month ago and only got through 3 rounds in about 11 mins because my back seized up. I felt a little tightness today but it was manageable.
-All OHS unbroken. Thanks to David for keeping time and pushing me on that last set of OHS!

October 2, 2011 | Unregistered Commenterlady fox

knee feels good. thanks everyone for the ongoing concern.

kept the squats at super light weight for today, but I plan to make big jumps to get myself back on my programming ASAP.

big story today was my bench, where I failed on the FIRST set of five (!) but was able, with coaching , to come back and get the rest without failing again. learning to grind a little on the bench is super important for me and I definitely see progress there.

October 2, 2011 | Unregistered Commentermichele

Another awesome Sunday. Bench felt good
205 - 215 - 225.

Wod did everything pretty smooth and unbroken. 2 pood bell and 24" box. Need to work on my box jumps. Such a slow movement for me. I feel my fitness coming back to me. Diets dialed in, taking more time to open up my weak points on the matt Pre wods. Go jets and go team marc is a mess still undefeated. Punks step up to catch beat downs.

October 2, 2011 | Unregistered CommenterMarc "Goose Gossage" mess

Light benching today as I had benched heavy on Friday. Teamed up with Kristen.

115x10x1, 125x10x2

Accessory WOD partnered with Kristen again; we used the 1 pood and 20" box: clocked in at 15 rounds even.

October 2, 2011 | Unregistered CommenterSamir Chopra

Bench 95, 105, 115, 125x2. That was a definitive fail - barely 4 inches off my chest and then Jess had to swoop in and help me. Nice to really find my limits now and then - small animal shaky afterwards.

Partner WOD with John (welcome back!) 20 inch box, 1.5lb kettlebell (russian), ring push-ups. John finished strong, just one step-up short of 15 rounds for us (he started, so did the extra work at the end.) I had an epiphany with box-jumps - only took me 2 and a half years to realize that it isn't about the top of the jump, it's about the stretch reflex at the bottom. I had the most amazing experience of having my last round of box jumps feel easier than the first. When it clicked, I jumped off the box and then found myself seemingly magically back on the top again without thinking. If you are like I have been and find yourself with a bit of a pause at the bottom, even when you are fresh - come talk to me about it and I'll see if I can impart my new religion to you. :) (I think I came to it watching Jess in FGB, and comparing her rapid fire jumps with my slow heavy ones.)

October 2, 2011 | Unregistered CommenterLaurel

Strength Cycle B: Recovery Day

Squat:: 225x3x3

Skipped a press to allow more recovery and let my shoulder calm down a bit.

Pendlay Rows:: 115x12 and then 95x12x3
David pointed out that I was not pinching my shoulder blades together so I lowered the weight to work on the movement. I don't think I'm totally getting this and will film next time. Thanks David.

Prowler::
10 runs with 50 pounds about 100 feet in about 7.5 minutes. Heart Rate monitor rest periods.
Tried Matt Reynold's HR workout. I went to about 90% of max HR not 95% and and generally bottomed at about 80-5%. I think I need more weight to get HR up faster, although I'm happy to finally reaching 100 feet.

This was interesting as it was harder to get up to 95% guessing from last week's workout with the monitor. I did more work this session than any other previously, so I'm happy with that. I was wrecked afterwards for an hour. I'll try this again. I need to get a 2nd met-con in this week, it's been really tough staying motivated Friday nights (like impossible) and on Tuesdays I'm done after my deadlifts.

@Marc: LOL

@DH3: congrats man!

October 2, 2011 | Registered CommenterRob Is

That WOD Stack website is pretty awesome! I think I'm going to start using it. Dave, you should add our box to the website.

October 2, 2011 | Unregistered CommenterLana Zellner

Bench pressed w/ the now beardless Manuel today. Went 185-195-205. Maybe had another 5 pounds in me on that third set.

Also did the partner WOD w/ Manuel. 1.5 Pood and a 24 inch box. Think we scaled it really well as we were really huffing and puffing but never at the point where we rested midset. Got through the KB's of the 14th round.

October 2, 2011 | Unregistered CommenterJoel W

oops. 1.5 poods, not 1.5lbs.. teehee.

October 2, 2011 | Unregistered CommenterLaurel

Really good time in the gym today--I feel like I'm starting to get the hang of this thing...

155-155-155. I haven't benched in a long time, and this felt surprisingly good.

WOD felt good but I'm slower than I thought I would be on the box jumps. And then the f*#king jerry can carry around the block--my teammates pulled some of my weight here, I'm afraid... The guys I was working with today, Errol and Brian, pushed me and made it really fun. Cheers, guys.

October 2, 2011 | Registered CommenterAlex T

Back in the box today after a month's hiatus! So good to see the old familiar faces. I will start making more regular appearances again.

12pm class with David
Warm-Up 1 (did 3 negative pull-ups each round)

Bench (haven't benched since foundations. no. joke.)
72-72-72

WOD: partnered up with Mindy/Inka!
scale: 5 push-ups on knees, 12kg kettlebell, and 20 inch box

we got 10 rounds and thru 10 jumps of the 11th round.
*my heart was on fire for most of it and I've got a little chest cough to hang with for the evening -- normal for me when I come back to any kind of conditioning after being away from it.

a little accessory torture compliments of Coach DO -- walk around the block with 40 lb dumbells with the lovely Jenna and Karen. fun cooldown.

October 2, 2011 | Unregistered CommenterWhit

It's great to be back! Tough Titsday with Noor, Peggy, Marion, and coach Margie.

Bench 5x3 at 80. I think I could have gone a little higher, if not quite to 85, for sets across. This is better than I expected to be, given that I haven't been to the gym in two weeks! (And oh yeah, I ran a marathon sick in that time.)

Deadlift sets of 5 at 95 and 115. It was good to spend extra time on form on this one. I always have trouble resetting my back each time and it was good to do these at lower weight so I could really think about what I was doing.

Also did a 3-mile run before class to at least pretend to justify all the food I knew I was going to eat at Atlantic Antic today. Chocolate covered Key lime pie from Steve's...okay, NOW I can go Paleo again for a while :)

October 2, 2011 | Unregistered CommenterStella

Great classes today! A little hectic with all the moving parts.. but well done, CrossFitters!

Warm-Up
3 Rounds NFT
Row 20 Calories
GHD Supine Hold :20
GHD Green Band Hip Extensions x15

Back Squat
(45x5, 135x5, 165x5, 185x3, 200x1)
210x3x5

Felt better than the previous week's 205 sets. More organized and confident about it

Bench Press
(45x5, 95x5, 115x5)
125x5x3

No Spotters at 7pm and my wrist (from gymnastics) seemed to have a small margin of error with this position so I just kept it super light and did something since I had set all that up already.

Jerry Can Carry
Gym>3rd Unbroken
3rd>Gym 1 Foul


TIME TO EAT

October 2, 2011 | Registered CommenterDavid Osorio

Crazy weekend preventing me from making it into the gym, but I thought I'd write a little thank-you note to CFSBK in its entirety and segue into a quick and very belated goals-body-perspective post (all of which I so enjoyed reading this week).

Today, I did one of those mud run obstacle courses. Only a 5K, but was running with my speedy, gazelle-like friend and given that September might as well have been called Beer-tember for me, running is always a slog-gy challenge, I was cranky about getting up before 6 a.m.,, and I haven't run in earnest since late May, I was feeling like I had bitten off more than I was interested in chewing and it would be more slog than fun. But! I easily kept up with speedy, gazelle-like friend, definitely had gas in the tank as I crossed the finish, and the fun-to-slog ratio was extremely favorable. So, thanks, CFSBK. I mean, I know I've put in the work and focus to get more fit, but you all help make that work put the fun-to-slog ratio in fun's favor.

So, I thought that's a nice segue to goals-body-perspective:
Goals
I did Foundations in February (and I must give a shout out to my fellow Feb. Foundations alums, Mel L. and Ben W. for busting their asses alongside me since then. It's been a treat to watch). I'm still figuring out how to set both short-term goals that make progress feel tangible and therefore propel me forward alongside longer term goals. Right now, I'm focusing on balancing work where I'm weak (upper body) by aiming for 5 strict pushups by the end of October (that was my September goal, but see above re. Beer-tember) and the eventual elusive pullup, with where I'm strong (lower body). I'm within spitting distance (I think) of squatting my bodyweight. I've also been pleasantly surprised that some of my childhood skillz like gymnastics remain in my muscle memory, so I'd like to eventually make some more time to get reacquainted with gymnastics stuff.

Body
Over the past 5 years or so, I had finally gotten to the point that I appreciated--and even sometimes loved--my body more often than I hated it or felt at odds with it. I'd say that CF has helped tip that scale so that love trumps hate much more consistently. That "love" is defined by gratitude, appreciation, and increasingly (and excitingly), awe at what my body can accomplish.

Between friends, family, and coworkers, I know a lot of women (and men!) who hate the way they look, and perhaps most significantly, let that hatred stop them from seeking out new, fun, healthy risks. Some of the work I do at my day job sort of dovetails with healthy body image activism, so I've always tried to be a solid role model among my friends and family to that end. Crossfit's made that easier for me to do wholeheartedly.

Perspective
It's extremely rewarding to have finally found something that keeps me fit enough to do the things I love to do--swim, surf, hike, ski--while actually enjoying the work. I like the idea of setting long-term goals that are quite different from simply toiling away on the elliptical machine 3x/week for the rest of my life. The mental clarity that I've come to experience as a result of more exposure to strength training has paid off tremendously during what's been a sort of frenzied and often stressful spring and summer. And fall. Sigh.

In summary, hip hip hooray.

October 2, 2011 | Unregistered CommenterAllison K.

Hope people find the WODStack.com program useful. Developed by a friend of mine. If you signed up, please follow me on there.

October 3, 2011 | Unregistered CommenterRoss Tucker

Thanks Ross and thanks to everyone who signed up. I developed the site late last year when I was looking for a way to track my WODs. If you have any questions or trouble please reach out to me on Twitter at http://twitter.com/bgadoci or connect with me on our Facebook page: http://facebook.com/WODstack.

Thanks again.

October 3, 2011 | Unregistered CommenterBrandon Gadoci

Bench
195-205/215(4)

WOD
Solo - Every other minute
8 rounds ranging from :49-:53

October 4, 2011 | Unregistered CommenterFox

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