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Saturday
Sep072013

Starting Strength Seminar, Day 2

We're hosting Mark Rippetoe & co for the second day of the Starting Strength Seminar and are not holding classes today or tomorrow. For alternative programming options, see the event we're hosting in Red Hook below.

Track WOD in Red Hook Today at 9:30am

CFSBK will be hosting a remote Track workout today in Red Hook. We will meet up at 9:30 am by the bleachers at the Red Hook Track (Hicks and Bay) for an outdoor running and body weight workout with your CrossFit buddies. Football (aka , Soccer) is usually going on down the block and the food trucks (tacos!) should still be around for post-WOD replenishment and entertainment. Show up on time and plan to spend about an hour or so warming up and WODding with us. RSVP to christian(AT)crossfitsouthbrooklyn.com so we know how many folks to plan for. If all you know about Red Hook is the Ikea, you've been missing out. Come explore this great part of Brooklyn!

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Stella Z attempting a 1RM Squat

Sign Up for Fight Gone Bad 2013!!!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $34,000 for the Brooklyn Community Foundation.  BCF is a local organization that is dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking and community service. This year, we'll be partnering with BCF again and hope to surpass last year's donation numbers.

Last year we had 130 members participating and this year we'll be capping it at 165.  Registration deadline is Friday 9/13/13 so sign up now!

For more information, check the Event Page

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Warming Up With Matt Chan CrossFit Journal

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Reader Comments (6)

Thanks Foxes for running a fun (and enormous) track WOD!

And thanks DO for featuring my weird squat-face :)

September 7, 2013 | Unregistered CommenterStella

Heyooge showing in Red Hook today! Great efforts by everyone. I hope you had fun and learned something about running that you can practice in the future. Also hope you enjoyed some food, drink, and maybe made some new friends in the area.

September 7, 2013 | Unregistered CommenterFox

Bummed I missed the red hook workout this morning but managed to PR my 5k by several minutes while hung over this morning! (it's been a while). Thanks @noah! and maybe bmack. Surprised that my weakness is my abs, beating out cardio as my weakest link. Maybe I'll do Annie every week from now to October...

September 7, 2013 | Unregistered Commenterpckr

Was up at 4AM today so decided to get my squats on before sunrise.

HBBS
45x5, 135x5, 225x5, 255x5, 275x5, 305x5

Front Squats
135x5, 225x5, 265x3*

Lapsed time for squatting: 30 minutes

8AM Run @ Redhook track
Light .25 mile run in 1:40 followed by sprints

8x100m, 2 minute rest
1 - 0:16.75s
2 - 0:15.32s
3 - 0:17.40s
4 - 0:15.97s
5 - 0:17.56s
6 - 0:16.80s
7 - 0:15.80s
8 - 0:17.40s

Average pace: ~4:10/mile
Average HR: 140 bpm
Max HR: 163 bpm

Tabata Burpees
7, 7, 7, 6, 5, 4, 4, 4
Total: 44

Average HR: 155 bpm
Max HR: 168 bpm

Notes
Barbell work felt surprisingly strong for 5AM.
Front squatted 255x5 on Thursday no issues, 265 didn't feel heavy on the legs but did on the windpipe -- no oxygen = ending a set early. Just need to grow an upper body...

Running felt slow and inconsistent in pace -- can't seem to push to the red line.

Burpees were just sad after the 4th round. whomp whomp

Left the track by 9AM to get to the FedEx facility in South Slope to pick up a new pair of lifting shoes. They're lightweight and kick-ass (aesthetically that is; have yet to actually lfit in them): http://www.inov-8.com/New/Global/Product-View-Fastlift-335-Black-Red.html?L=27 Plus they fit true to size.

Gave directions to the track for a few CFSBKers I encountered on my pilgrimage to FedEx -- hope you all found and had a great time at the track!

Then off to brunch with Asta to eat enough food for a family of 4.

NB: There are NO tacos trucks serving real food at 9AM in Red Hook. grumble grumble grumble...

September 7, 2013 | Unregistered CommenterDan Rx'd

Dan you are cray

September 7, 2013 | Unregistered CommenterFox

I'm data driven.

September 7, 2013 | Unregistered CommenterDan Rx'd

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