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Tuesday
Mar182014

Rest Day

Behind the Desk

Full name: Ava Christine Page

Where were you born and where did you grow up: Born: Washington, D.C. Grew up: all over the place.

First album that you loved: Something by Talking Heads or The Police. My Dad played those albums when my brother and I were really young. We used to dance around wildly on the wooden floors in our house to classic jams including "Roxanne" and "Psycho Killer."

What are you up to when you're not at 597 Degraw Street: Law schooling, running around criminal court, petting other people's dogs, biking to beaches, dreaming up foreign travel plans, dancing, adventurating with friends around Brooklyn and other boroughs.

"Ask me about that time I...":  swam through an underwater ravine of sharks in Ecuador.

Earth is about to implode but aliens on a previously undiscovered planet named Euripides want to preserve one artifact from humans. What would you offer them? Hm. I would try to trick them into accepting a dozen puppies contingent on their promise to whisk humanity away to safety on Euripides.
 
Favorite shade of blue: Red.

Favorite lift: Clean and jerk!

CFSBK Front Desk Reminders

  • Use your scan card to check-in to class.  (If you lost your card and/or the barcode won't work, then let us know and we'll issue you another one!)
  • Please don't walk away from the front desk until you know you've been checked-in.
  • Always try to arrive a few minutes before class so that you have enough time to check-in and get ready for class.
  • Let FD staff know in advance if you plan on taking multiple classes. 
  • Be patient and smile!

Also, did you know that FD staff can help with you handle many of your membership issues?  This includes membership holds, upgrades/downgrades, cancellations and updating payment information.  Just plan on taking care of these requests about 10 minutes before/after your class, or you can also email us at cfsbkfrontdesk(AT)gmail.com.
__________________
Week 3 CFSBK Men's Leaderboard
Week 3 CFSBK Women's Leaderboard

What do you think of this idea? Torrance CrossFit's Intramural Open

Reader Comments (26)

Wednesday's Programming:

WU 1 or 2

Low Bar Back Squat Box Squat
Set a box to just below parallel.
Work up to a heavy triple, no failing,

Fitness
AMRAP 10min
20 Russian KB Swings 45/25
10 Push Press 115/75

Performance
AMRAP 10min
20 Russian KB Swings 72/53
10 HSPU

March 17, 2014 | Registered CommenterDavid Osorio

In Prague for work, so stopped by Crossfit Committed for a morning workout.

Worked on snatch in small groups then into the WOD, which was a AMRAP 15:00 -- 10 snatch @ 20kg, 15 wallballs @ 9kg/10ft.

Got through 6 rounds + 5 snatches -- time change caught up with me really quickly.

As the owner, Joey, was introducing me and another visitor to the rest of the group, he also asked where we normally work out. As soon as I said "Crossfit South Brooklyn", he said "Wait, doesn't David Osorio own that box? He writes Inside the Affiliate -- I read that all the time!"

After the workout, we discussed microcycle/mesocycle for a good 30 minutes.

If you're ever in Prague, this was a great box to visit -- I'd highly recommend it. Coaching style similar to our own, which is comforting when you're visiting a box for the first time.

March 18, 2014 | Unregistered CommenterK.R.

I think the intramural idea is great - let's do that. Some bragging rights would certainly motivate more than striving to be the 7500th best in the North East.

Make up from yesterday: at Crossfit Kings Point in Orlando (thanks Luke!)

High bar back squat
4x2x185, 3x2x195, 2x2x205

10,9,8,7...1 Wod FT 95# Thrusters, burped over bar
Was a tough workout in the humidity here, but found a rhythm with the burpees thanks to our recent wod with burps over bar. The thrusters moved also - looking forward to next attempt at Fran. Finished in 14:21.

To echo Luke's sentiment, Crossfit Kings Point was super friendly and had some great coaches. Worth a try if your in Orlando.

March 18, 2014 | Unregistered CommenterBrandon B

Hey folks!
I just wanted to drop you guys a line, letting you know that I read all the amazing comments yesterday. For anyone who took the time to write something on the blog, to my email or my cell, I appreciate it so much! Thank you

I will miss coaching at South Brooklyn cause like most of you guys it was my foundation and home. But I can't or won't say Ill miss you guys cause I'm not dead! You guys are talking as if you'll never see me again.. Don't be surprised if I'm in group classes training with you guys every once in a while

I won't ever forget my roots
Josh M

BTW
Email joshuam86 at gmail dot com
I would give my cell but I lost it on the BQE last night... DANG!

March 18, 2014 | Registered CommenterJoshua Martinez

165x3 on box squat work, 1 rep shy of 6 rounds with fitness Rx on the WOD. I haven't touched a 12kg KB in quite some time, even in warmups, so I thought this was going to be cake. But of course when you pair it with push press, it isn't!

March 18, 2014 | Unregistered CommenterStella

6am. Box squats: 135x5, 185x3, 215x3, 235x3, 255x3. Felt solid, though the last rep at 255 was a bit slow. Metcon: 4 rounds + 14 swings Rx. Strict HSPUs the whole way. Still feeling a bit under the weather so I paced heavily from the beginning. Moved surprisingly well.

March 18, 2014 | Unregistered CommenterPeter

Make up post
7pm strengh cycle with Jeremy
Light on back squat 95,press 50 and deadlift 125 to make sure we have our correct forms. I have to work on taking longer breaks in between . I guess I was so excited Or just used to having only 12 min to work on a movement I was jumping back on the bar super fast . Jeremy had to let me know it's ok to take a break your going to need it as the weights increase. I'm excited to see my progress but really sad I'm not in group class I will truly miss it

March 18, 2014 | Unregistered CommenterNancy

6am, Wednesday's work with Jess. Worked up to 175x3 on the box squats. Apparently all that 10-rep work this cycle did some good, because this was a PR by quite a bit. Did the fitness version of the WOD, with a 20kg kettlebell and 95 on the push press. I finished 3 rounds, plus 20 kb swings and 2 push presses. 95# was maybe a little ambitious here, but it felt good to push myself a bit.

March 18, 2014 | Unregistered CommenterShawn

Josh, I'd be super pumped to have you drop in on one of my classes. Good luck to you, man!

6am with Jess and Noah

Box Squats: 135x5, 185x3, 215x3, 235x3

Jess pointed out that my upper back got a little soft on my last rep, and it was slow, but I feel like I took a good long pause and that I basically own this weight for 3 box squats. This was the first time that I noticed pause box squats being significantly more difficult than regular squats, for some reason.

WOD: 3 rounds plus 20 kb swings and 5 HSPUs, performance version Rx'ed (I used an ab mat with my hands on thin green plates. I think when the abmat is compressed under your head it's about the same height as a green plate, but I see people use the thicker blue plates for this in competition. Does anybody else think about this?)

All HSPUs kipped. The hard thing here was organizing the kip as I got more tired. I tended to kick out from the wall too much, and end up coming down after the push up was finished, instead of getting back to the wall. This meant that I was doing singles a lot more than necessary.

Today was my third day on since I did 14.3 on Sunday night. My legs and back are smoked.

March 18, 2014 | Unregistered CommenterAlex C

10am with Noah and Fox. Did yesterday's press work and 1/2 angie.

Worked up to #63 for the Press. I did 2 sets of 5 at that weight and each time the 5th press was a battle.
1/2 angie - I used bands for the 50 pullups but my grip was awful today, was having major issues kipping today (thank you to Fox for trying to help me out). Finished in 9:52.

Regarding the Torrance Intramural, my former gym is doing that this year and I've talked to some old friends there and they are having a great time with it. They most likely got the idea from Torrance as it is the gym in the next town over and the owners are friends (I was at CF Redondo)...

March 18, 2014 | Unregistered CommenterMichele W

Alex C - When using an AbMat for HSPU the blue Rogue bumps, or the older yellows would be considered Rx'd. Greens, especially the Rogues would have you at a bit of an advantage. I wish I would have said something, but I assumed that you were scaling. Easiest is to just use a yoga mat or one of those grey square mats.

Intramural sounds fun.

March 18, 2014 | Unregistered CommenterFox

woo hooo Ava!

Love seeing you behind the desk when I come in!

Your positive energy and super bouncy ponytail always energize my workouts, too!

March 18, 2014 | Unregistered CommenterLily

meanwhile in russia,
olympic weight and powerlifting champion mikhail koklyaev squats from 45 pounds to 682 pounds in 90 seconds
at 2:12 he says "i thought the bar was empty already" BOING

March 18, 2014 | Unregistered Commenteruzef

That video is awesome Uzef. I like his big "YESSSSS." At the end. I think that's my new celebration cry.

March 18, 2014 | Unregistered CommenterNoah

A few more things.

1) AVA!
2) Happy that I am in the top 10 SBK men in the Open at the gym as of now.
3) Trash Talk: While the top 5 men are pulling away, I'm within striking distance of Arturo, and a (hesitantly) comfortable few points above Noah, both of whom I use as yardsticks.

March 18, 2014 | Unregistered CommenterFox

Intramural Open might have inspired me to do it this year, especially if we put some money on it...

March 18, 2014 | Unregistered CommenterJoelW

Fox, no question you are leading your age group! :-)

I am probably in the top 5 in my age group in the gym. (I doubt there are more than 5 of us in the 45-50 category but hey, I'll take it!)

Serious congratulations to Bob Semmens who is actually in the top 50 worldwide in his age group. That's pretty awesome Bob!

I think the Intramural event sounds great, but maybe it would be more fun to factor in the scores from the whole team, rather than just top 5 athletes? That way everyone would feel their scores mattered to the final result?

March 18, 2014 | Unregistered CommenterMichael

Hmm...really digging the intramural idea too. But maybe to lower the intimidation factor and increase the friendly competition, the team score for each WOD lops off the lowest and highest individual score or something like that?

March 18, 2014 | Unregistered CommenterMare

6am with Noah....

Almost got all 5 strict press at 63# but missed the last one. Womp Womp!!! Dropped to 58# for the last set and got all 5!

WOD in 10:43 with banded pull up/chin up combo and knee pushups....

Digging the intramural idea....would make it more fun!

March 18, 2014 | Unregistered CommenterNan

At Crossfit Manila they had 2 additional scaled versions of the Open WODs that they had all of their members complete. They use those scores as entry into a "Manila Throwdown" in the spring that the top competitors in each group are invited to participate in. It's like their own little Crossfit Games that is a little more inclusive of the whole community there. I was actually considering heading back in May so I could participate!

Did a little "upper body" workout in the office today to give the legs and back a rest after the meet and 14.3 thrashed me.

Worked up to a heavy 5 push press (155, hit 4 reps at 160)

Barbell Shrugs 295x5x3 (Bro)

Then 50 strict ring dips and 40 strict pull-ups in as few sets as possible. It was a lot of sets. Got a serious pump going though!

March 18, 2014 | Unregistered CommenterTodd

Intramural sounds like a blast.

1. That is pretty damn impressive, Bob Semmens!!!
2. Jacinto.....AWESOME!!!
3. 5 of our coaches in the Top 10 of their Leaderboards battling it out for bragging rights!!
4. Robert Fasone....8,775 Fittest 40-45 year old Man in the World!! Still not sure how my family is able to contain themselves living with that Beast!!

I love to use my age as a crutch when it comes to CF. I think to myself, " come on man, these guys in CF are like 10, 15, 20 years younger than you!!"
Then I think of guys like Fox, Jacinto, Bob and my conscience tells me to shut the fuck up and keep at it.
I've completed the first 3 WODs of this Open which is the same amount I've completed in both of my 2 previous Opens, combined. I'll take that. My goal is to complete all 5 this year, Rx. And if I think I can't, I'll think of these guys and get it done. As long as they don't include HSPU! Or Rope Climbs, or Strict Ring Muscle Ups, or an ocean water swim, or..........

March 18, 2014 | Unregistered CommenterRob F

Ava!! Love these answers.

7:30 with Jess. Worked up to 80# on the press, but only got four on my final set of 5. Honestly, I got nervous and didn't even try to fight through a final rep, which immediately was a lesson. Thank you to Fox for correcting my grip away from the push press. Haven't strict pressed in a loooong time.

10:54 on half-Angie, with banded pull-ups and banded strict push-ups.

I love this gym, obviously, but it's been striking me more now than ever that post-high school, I mostly worked out five days a week in solitude, whether running a bunch with headphones or doing various lifting in gyms or at home (Jillian Michaels is no joke, friends). Even classes meant being alone, just in a crowd. Some nights I feel the mental switch required to training in "community" requires more effort. It's not a bad thing, it just requires something different internally and I find it interesting.

March 18, 2014 | Unregistered CommenterKate R

73# x 5 on the press. Last rep had me up on my toes fighting for it and I won. This is a PR for a set of five! WOD in 13:13 with kneeling push ups. The 50 pull ups took me over 6 minutes. Womp womp. I know that seems ridiculous but I still think I get better at them each time, and getting over the mental hurdle of completing 50 in a row is huge for me. My arms felt pretty juiced up after the first part of this workout, natch. Then I cooled down by teaching 8 of my best homies in Pilates upstairs. We had a pretty dope female dominated class tonight, with PR filling in as our token bro. Lots of people got mad abs up in this peace.

March 18, 2014 | Unregistered CommenterKH

I think the Intramural event Team Score factors in the Top 5 athletes and the overall team score, so it stays competitive at the top AND at a more macro level. I'm psyched to do this next year.

Did Monday's work today, still a bit fried from 14.3, which I didn't post about on the blog but was a nightmare. I got 111 reps, while Matt Katz gamely looked on with the face of a parent trying not to betray their fear as their child drives for the first time.

Worked up to 135 today on the press, failed 140 after 3. Low back, normally weak, was especially unstable today. Half Angie in 7:22. Pullups didn't feel great, pushups and situps were ok, squats felt amazing- likely due to a lot of high bar squatting recently.

Let me just say that Whitney is fast on her way to being a colossal coach. Le-git.

March 18, 2014 | Unregistered CommenterNoah

HBBS@364x2x6

Im completely fried from the past 3 days. A rest day is definitely in order.

March 18, 2014 | Unregistered CommenterJakeL

Make-up post from a busy weekend.

Sunday was my first go at an Olympic meet. Thanks to Jake for encouraging me to go and for counting attempts and making sure I didn't break any rules, Todd for sharing a platform on many occasions and spurring me on to new numbers, DO letting me be flexible with class, Nick for loaning me a badass singlet at the last minute, and all the coaches who chimed in to help with my prep.

I was impressed with how helpful everyone at the meet was, if not with the organization. Once I let someone know it was my first meet, they made sure I knew exactly what to do and when and where to do it.

After a really confidence shattering day on Thursday, when I missed a weight below my planned opener three times straight, I decided to power snatch in the meet to ensure I hit something. The confidence at the bottom of the squat snatch is at the top of my Oly to-do list for my next meet.

Hit 62, 66, and then 71kg, which is just shy of a PR. All three felt snappy (for me, at least).

My clean has steadily improved over the past few months, so I felt very strong going into the meet. I hit 88, 95, and 101 for a 1kg PR. I got some immediate feedback watching my competitors -- I need to get comfortable dipping far deeper into my split stance to improve here.

I think I'll be back for another meet in June. I've realized that a little bit of competition, even at low stakes, really brings out the best in me. I also like the feeling that prepping for an Olympic meet is keeping all of me strong.

--

Got my dose of CF competition with 14.3 on Monday. 100 reps with minimal discomfort today. Not my best score, but I'll take it. Wasted a bit of time on the plate changes, I think.

March 18, 2014 | Unregistered CommenterRyan

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