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Monday
Jan062014

Bench Press

Fitness: 3x5 Across
Should be getting a bit heavier but you still get all 15 reps.

Performance: 2x5, 1xMax Reps <10
Add 2.5-5lbs from last week. The lower your reps get on the rep out, the less aggressive of a jump you should take.

Post loads to comments.
Bench Press e5/6
_____________________

Today's conditioning workout involves Wall Ball and Burpees... come in and see what it is!

Post times and rx to comments.

Maxine doing the recent dumbbell clean WOD

  • CSA members: Please remember that your share will be delivered this Wednseday since the normal date fell on the new year. If you're interested on our CSA with Herondale and Sol Flower farms, click here.
  • The TTD Powerlifting Meet is happening this Sunday at 2:30pm. This event is open and free to all, if you want to see some of CFSBK's TFBAs attempt to PR their Back Squat, Bench Press and Deadlift at our in-house meet.

Good Training Habits

While it’s our responsibility as coaches to teach you movement, program intelligently and keep you safe, it’s your responsibility as athletes to develop good training habits.  Here is an overview of three great habits that will significantly enrich your training experience. 

Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies.  Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free.  After you've signed in and changed, take advantage of the time you've got and start moving.

Warm-up
Row an easy 300-500m on the erg. Get your heart rate up a little and try to get a light sweat going.  We recommend holding 20 strokes per minute and rehearsing good form.

Stretch/Foam Roll
Many of us know where our tightest areas are,  they're the ones that make it difficult to squat below parallel or press a barbell overhead.  Spend a few minutes mobilizing and doing some soft tissue work (foam roller/LAX ball, etc) on your "problem areas".  If you don't know where to begin, ask a coach what you should be prioritizing and we'll help you out.  We also regularly refer our members to out Active Recovery classes and MobilityWOD.com.  This is great resource for folks who need simple, effective strategies to help them move better.

Log all your Workouts 
Training without logging is like driving without a road map.  You don't know where you've been or where you're going.  Taking notes on each training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements. Each day should list some quantitative and qualitative notes about your training session. Here is an example:

 1/5/13
Warm-Up:
3 RNFT
5 Snatch PP (22lb bar)
5 OHS
5 Muscle Snatch
10 Push-ups on knees

(Move up to yellow bar)

 

AMRAP 15 minutes:
Row 350m
12 Overhead Squats, 45lbs

4 Rounds + 320m
Kept rows at about 2:23 splits, felt hard but doable.  Don't shift forward during overhead squats.... Mid foot!

You can track your workouts in a journal or on line.  Us coaches LOVE to read the details of your workout in the comments section. It gives us a deeper perspective into your training and the programming in general.

Start Slow and Maintain Perspective
We take our training seriously at CrossFit South Brooklyn and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop a broad, inclusive fitness.  If we don't treat these movements and workouts with respect, training plateaus and injuries are sure to follow.  The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start CrossFit, intensity should not be a significant concern.  The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity. 

Training with a life long perspective is incredibly important, remember that you're here to build yourself up not break yourself down.  Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.

__________________________
Larry’s Chinese Weightlifting Experience Part 1- Snatches & Squats ATG

Reader Comments (35)

Performance: 2 sets of 185# for 5 reps.
Should have done 220# but my left shoulder had some sharp pains and soreness. I think it's a combo of going really heavy on Saturday for the split jerks + my first active recovery class (which was awesome). Skipped the rep out set and am going to work some mobility tonight.

Did 4:08 for the metcon.
All rounds unbroken except for the last round of wall balls, did 10-10-10 for that. Tried to keep consistent across rounds.

January 6, 2014 | Unregistered CommenterMichael Affronti

Looking for a rower if anybody is a seller. jamespatrickryan@icloud.com

January 6, 2014 | Unregistered CommenterJR

To help athletes log their workout more easily, I've created and excel spread and google doc that can be accessed from your phone. it contains all of the bad girl workouts and olympic lifts. everything can be cut/pasted onto it or typed in manually. And it's much easier to search what your last lift was than it is to flip through pages.

check it out here: http://www.fidlerdc.com/protect-ya-neck

January 6, 2014 | Unregistered Commenterj Fid

6am with NickDowell. Bench pressed 90x3x5, with no problem. Struggled at that weight last week in completing the 2nd and 3rd sets, but wish I had tried adding a little more weight this week. Also forgot to do a heavy triple to gauge my TTD starting weight, so I'll have to remember to get that in before Thurs.

WOD - work time somewhere around 6:30. First 3 sets of wall balls unbroken, then 21-9 on the last one as my arms started to fatigue. I <3 wall balls!

January 6, 2014 | Unregistered CommenterLinda

6am with NickDowell. Did the LFPB capacity test today: 10 rounds + 5 pull-ups + 5 push-ups and 63 calories on the erg. The erg hurt more than I thought it would. Went out a little fast on the Cindy portion, completing the first 3 rounds in 2min, before settling into a more sustainable pace. As usual, push-ups were the limiter.

January 6, 2014 | Unregistered CommenterPeter

7am with NickDowell

Linear Progression W_5
Bench Press: 150# x5x3 Im happy with these as I failed the last rep of last week's 145#. Better hand placement definitely helped. It felt extremely heavy, but looking forward to seeing what happens on the last jump next week. Quick note from Fox; I have to pin my feet down and use them of course, I hope I remember this next time, I think my feet were hovering 1/8" off the floor.

WOD: WB 20#, First 3 sets unbroken, last set 10,10,10. Burpees, first 10 w/ push ups, Last 20 with planks. Note sure if Plank is better than Knee Push ups for a scaled option.
Felt super exhausted, but only for about 2 minutes. (i'm glad I upgraded to the 20# WB, I am working on getting closer to hitting RXes on the manageable WODs, this does not apply to yesterday's OH squat)

January 6, 2014 | Unregistered CommenterPigeon

Been meaning to ask, are there any apps that people really love for tracking the types of workouts we do? I normally jot down weight and reps on Evernote but am curious abt what others use.

January 6, 2014 | Unregistered CommenterAmanda Mc

@Matt

I just signed up for the Goruck Challenge on May 2nd so you will have some company.
If you want to do couple of training session with the backpack to get used to the weight let me know.

January 6, 2014 | Unregistered CommenterPierre Davidoff

attention ladies! very sadly, i need to give up my spot at Tough Tits Day, which I am bummed about because it is one of my favorite things. So if you want it, let me know; it's yours.

January 6, 2014 | Unregistered CommenterJJ

@Amanda

I've been using myWOD for 6 months or so and think its fantastic. Really easy to find things that you logged even if you don't know the date.

Lots of room for note taking separate from just your score, and built in timers too.

January 6, 2014 | Unregistered CommenterBrad D

10am class
Bench
205x5x2, x7
Would have been happy to have 3x5 so the extra 2 reps was gravy.

WOD w/20# Meatball
4:36 total work time
WB all unbroken, the sets of 30 right around a minute and the 15s in around 30s.
Burpees did 15 fast, then a brief pause, then 15 at a moderate pace. Took ~1:30.

January 6, 2014 | Unregistered CommenterFox

@Amanda

I have been using MyWOD for about 18 months now. I absolutely love it.
The best feature is the ability to search the wod for a keyword. I used to have a log book but after some time it became difficult to find last entry and time for a previous WOD.

January 6, 2014 | Unregistered CommenterPierre Davidoff

6am with Nick and McDowell

Bench Press: 180x5x2, 180x6
A PR on the bench for 3x5 across. Felt good, although this was a little rushed because we ran out of time at the end of class. Given more rest between lifts, I'm hoping to finish the cycle at 185, 10lbs higher than my previous PR. One thing that really helped today was a cue from Nick to keep my shoulders pinned back at the top of the press out. I didn't even realize that I had been rounding my back out at the top. It was definitely easier to lock out without projecting my shoulders forward. It's always strange and amazing to me when you realize that a movement you think is helping you is quite measurably making it harder...

WOD: I think I had 4:39. Everything unbroken except the last round of wallballs, which was in three sets. Burpees sucked, wallballs were "doable" as Joy put it.

January 6, 2014 | Unregistered CommenterAlex C

TY, Brad and Pierre, I'll check it out.

January 6, 2014 | Unregistered CommenterAmanda Mc

Pierre:

Glad you signed up! Yes let's do a couple training runs with the heavy packs before the big day.

January 6, 2014 | Unregistered CommenterMattyChm

@Jim Nick is not for sale.

People who like to eat good food: A new fish market has opened up in Prospect Heights, Mermaid's Garden. Cheesy name, great place. All sustainably raised/caught seafood, at good prices. Fish is fantastically fresh. Here's the cool part. They also run a CSF, a Community-Supported Fishery. Just like a CSA, you buy shares and you get food, in this case fish. Shares run for 4 weeks and it works out to about $13/lb for local, sustainably-caught fresh fish.

Learn more: http://mermaidsgardennyc.com/csf/

January 6, 2014 | Unregistered CommenterCharlotte

#Charlotte not bad! I could have said rowing machine, but you still could have come back with the same, I guess!

I know that you can buy some on craigslist and all of that, but so many weirdos out there I don't want to wake up in a tub of ice missing a kidney.

Is there any particular model people mgiht recommend? I see a bunch on sale at Rogue and apparently they go below MSRP.

January 6, 2014 | Unregistered CommenterJR

I think my worst day in the box in a long time.

I started doing a push-up challenge for the month of January and its leaving my shoulders still burnt out the next day. Getting old and slow to recover blows.

Went down 15 pounds on my bench failed my last rep on my last set.
The wod sucked everything out of my right shoulder and just threw in the towel on the last round of wall balls as my shoulder started to hurt. Not worth pushing it as it's not going to get me anything worth an injury.

Sleeping 8 hours, eating cleaner and drinking plenty of water is still not enough.

My back is still feeling those hinges we did over the weekend with the pressure test didn't help matters on the burpees.

::mad-at-self statements over::

January 6, 2014 | Unregistered CommenterKeith W.

CRASHBs training in full swing. 40 minute "easy" row today. Only Coach Nick calls rowing for 40 minutes easy.

January 6, 2014 | Unregistered CommenterAdele

Any lady that wants my spot on toughtits day let me know this flu knocked me out email me at nancyh911@gmail.com

January 6, 2014 | Unregistered CommenterNancy

Tech/Audiophile folk - I need recommendations on computer speakers. They're my main source of audio so decent quality at least. Had been using a pair of M-Audio until now. Thanks!

January 6, 2014 | Registered CommenterChristian Fox

Bench: 165x3x5

Partner WOD with Ben: Finished in 14:25.

January 6, 2014 | Unregistered CommenterSamir Chopra

Lifted at Crossfit Boston today. Very cool olympic lifting set-up and they just let me do my thing no questions asked.

Snatch Doubles
198
220
(240)x3 Failed one rep on the last two sets. Feeling very tired and beat up.

Clean+FS+Jerk
220
264
286

Back Squat Triples
308
330
356x2

Im already not a fan of this program as it is 35 mins outside of Boston. However, at least I got to lift at a new gym as well as score a pretty sweet new T-shirt (Boston green of course!)

January 6, 2014 | Unregistered CommenterJakeL

Took the 4:30 class went great. 210 bench felt good but couldn't finish the second set of 5. The WOD was intense. Worked with Samir who crushed it! Worked out next to Willie and Mike... Shout out to Willie who ran inside to puke after the burpees and came back to finish the rest of it!

January 6, 2014 | Unregistered CommenterBen L

@Fox I like to use powered studio monitors. I used to have a pair of KRKs before I ditched my desktop. Go to your local Guitar Center and see if they'll let you hook up an iPod to the monitors to demo Dopesmoker on a few. People also used to like the Klipsch Promedia setups for PC listening, I'm not sure if they are still as good.

If you REALLY want to waste some time on it, troll eBay or craigslist for some vintage Polk bookshelf speakers and a vintage NAD amp and run the PC through some 70's HiFi goodness.

January 6, 2014 | Unregistered CommenterTodd

4.30pm with David.

Bench press 105 x 5 x 2 and then I did three reps of the last set and failed on the fourth. Grrrr! So close! It was weird because the first three reps went up really fast but then gravity seemed to just reappear out of nowhere. However, I would hate to end a cycle on a weird fractional number so I'll be happy finishing at this weight next week, if all goes well.

Then Crash Bs training.
3RNFT
5 x thin green pull-ups,
10 x RDLs with 32kg KB
15 x air squats with band and box.
Rowed-
10 x 250m sprints with 2 mins rest in between.
Shit's getting real.

January 6, 2014 | Unregistered CommenterCharlie

12pm class with Fox and Ro:

Bench:
(45x5, 75x5, 95x3) 115x5x3
-the last set was meant to be a rep out but 5 was all I had in me. will still go up 2.5# next week but that's gonna be hard.

WOD:
30 wall ball :55
15 wb :26
30 burpees 1:41
15 wb :26
30 wb :54
Total Working Time: 4:22 rx'd
-everything unbroken. liked this one!

January 6, 2014 | Unregistered Commenterlady fox

@Fox, I have the sonos play 5 which hooks right up to my cable modem via an ethernet cable and it is great. I don't have Todd's audiophile bonafides, though I am safe declaring that Dopesmoker by Sleep is one of the heaviest things ever. No one denies this.

@ JR, I found a used concept 2 PM2, I think on CL for ~$600.

Since I am a bit of a liability on the bench, I practiced smooth controlled movements at 145, and it was very goldilocks, not too heavy, and not too light. Fun.

Partnered w/Rob on the metcon Rx'd - we did about 14:13 total, but I have no idea how long my individual moments took. I tried to keep it moving, but hey, 90 WB is 90 WB. I think I went too fast on the initial rounds, as the last 15 or so were really tough. Great WOD - really nowhere to hide when it's your turn.

January 6, 2014 | Unregistered CommenterTom

6am with Nick & McDowell
I had a tough time on the bench press. Not only couldn't i make a five pound increase, but I missed the weight I hit last week. I would normally be bummed but over the weekend I did the Saturday CrashB rowing workout in the gym and yesterday 8x250m sprints. So i'm guessing my arms just are fried.

Stupidly, for my first row of the week I did the 3x2000k instead of today's wod. I am happy about the pace, just a bit north of 0:05 slower than race pace. But in the third piece i really started to fall apart and lose concentration until Nick came over and reminded me to breath. That helped and I finished the last one just slower than the second, both faster than the first.

Try Bnchmark.me. It doesn't keep track of your workouts but it keeps, in a very uncluttered, easy website, your PR's. I've been on it for a year and I like the ability to just easily look up the 'benchmark' workouts. It was developed by Dan Betz who recently left CFSBK.
Richard G.

January 6, 2014 | Unregistered CommenterRichard G

@Fox

I use the Harman Kardon SoundStick III. Very happy with them. They actually have a new version which is wireless now. They also a pretty cool looking.

http://www.harmankardon.com/estore/hk/us/products/SoundSticks-III/SOUNDSTICKS%20III_HK_US?skuId=SOUNDSTICKS3AM-A_HK_US&searchMode=regularProductOnly

January 6, 2014 | Unregistered CommenterPierre Davidoff

5:30 with DO and Arturo.

Worked with Rich and Ryan on the bench. Only my second exposure of the cycle on this movement.

45x5, 115x5, 155x2, 165x5x2, 165x9 -- might have had the tenth in me but wasn't sure.

WOD in 14:15 with Dave. Unbroken on the WBs, first 20 burpees felt fine and the last ten felt like death.

January 6, 2014 | Registered CommenterRyan

6:30
Bench:
95x5, 135x5, 155x5, 180x5x2, 180x7

WOD
I've gotta work on the efficiency of my wall balls. They just kill me.

t

January 6, 2014 | Unregistered CommenterThomas

Finally back to the gym for good after the cold from hell. I'm so excited to be back that I'm going to post everything from the past two days. [You've been warned.]

OG yesterday. Still taking it easy (or so I thought).

Did some work on the C&J complex. Worked up to 103#, then dropped the weight to 73# and did 2 reps OTM for 10min. Well, I thought I was doing 83#, but I miscalculated and was only doing 73#. Which was okay because it turns out that I was only supposed to do ONE rep OTM, which means I ended up doing :30 work / :30 rest instead of :15 work / :45 rest. Big difference to my lungs, which are still sporting a cough (usually between the convenient hours of midnight and 4am).

Then, FSQ 105x5x3. Light but still hard (see: lungs).

Accessory work:
Static holds at top of pull-up - 4 rounds of :15 work (rest ~:45 because it was hard for me)
Tuck holds on bar - 4 rounds of :15 work (rest :15)

Today, 8:30pm with Noah
Accessory work (before class):
GHD holds - 3 rounds of :30 hold each side (prone remains difficult)
Russian twists - 2 rounds 30 reps, 15# plate (getting easier)

Bench: 70x5x3; hard after, oh, four weeks of no benching

WOD rx-ed: 18:39?? Not sure. SPECTACULAR crash and burn at the end, but otherwise I really liked it. Wall balls were unbroken until the last round (did 13, crashed, burned). Burpees in sets of 5 mostly, push-up is limiter.

And NOW, I'm going to commit to doing my last piece of accessory work for the day, assuming my shoulders can handle it... 60 seconds each of plank hold and pillar hold on each side in as few of sets as possible. Because, in the immortal words of DO, I need to "work on the shit."

January 6, 2014 | Unregistered CommenterKMo

Bench
5x45, 5x95, 5x135, 5x175x3, 3x175
Added in the last set to work on some cueing w/r/t keeping my elbows in.
Did the partner WOD in 15:35. Burpees were the killer.

@Fox, I'll vouch for the Play5 like Tom. Just got it, running it wirelessly off my laptop, and I think it's great. I think I'm going to set up an NAS for it and add one in the bedroom so I never have to turn on the computer to play music. Also has an aux line for the turntable. It DOES have a soft cap of around 65,000 tracks that it can index, which I am way over already, but oh well. I haven't Dopesmokered it yet, but Thin Lizzy and the Groundhogs both sound pretty great through it.

January 6, 2014 | Unregistered CommenterMichael C.

7:30 class
Bench
5x45 5x55 5x60 5x60 5x60
My left arm was wonky second set of 60 but then as the coaches and everyone was wrapping up I did another really quick round with no problems! Trying to reach my goal of 75-80 this cycle which is feasible!

WOD was a killer thanks to my partner who was really patient with me and we finished in 16:00.

I will vouch for Sonos as well, Michael C. failed to mention how good the new Beyonce album sounds and Minimal Techno sounds on it.

January 7, 2014 | Unregistered CommenterCamille

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