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WOD 6.15.08

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

When Jacinto speaks, you listen.

Group class participants are welcome to come early if they'd like to warm-up on their own and get started before 12. This WOD make take a little longer than most workouts.

1. We got more of the soft gray mats and cleaned up the old ones to encourage their use.  In order to keep them in good condition please refrain from wearing shoes while on them and wipe down when you're done. Take some time after or before class to use any of the mobility/recovery tools that we have on them. (Foam rollers, the stick, back peanuts, stretch straps.. etc.)
2. Beginner and Group classes are always scheduled back to back so you can use the space as an "Open Gym" during the class that you do not participate in. Take advantage of this!  The running class has equipment priority.
3. If anyone belongs to an organization which they would like to promote, please send me the link and we'll put it up on the "Community Links".
4. When you get to class, remember to sign in, pay a coach, THEN check off the payment box. Please make this the first thing you do after putting down your stuff.

Playing with false grips

Impressive strength covered in gold paint
Some fast, very lame push-ups

Reader Comments (34)

Beautiful breakfast this morning:

Eggs (2 whole, 2 xlarge whites) scrambled with garlic, grape tomatoes, green onions, bit of olive oil and small pat of butter. Salad of sunflower sprouts and beets. Lick of the old faithful.Reading material: Conversations Before the End of Time.

So peaceful.
June 15, 2008 | Unregistered CommenterMargie
Squats10x3 @320#

Max Pullups: 35

June 15, 2008 | Unregistered CommenterJeremy
I'm without a phone for real this time. I got pushed in a pool yesterday with my cell AND my camera in my pocket. They're both broken.

I CAN NOT believe I'm having to replace more equipment because of drunk men after buying a new computer a few days ago.

SO, David e-mail me if you need me to tell you what to do or something. I'll be on the road to Arizona at some point today so I'll try to get a new phone before then but it doesn't look good. There aren't any t-mobile stores in San Diego
June 15, 2008 | Unregistered CommenterAllisonNYC
Overhead: N/A (that's my story and I'm sticking to it)Front Squats: 135, 145, 165, 185, 200Back Squats: 205, 210, 230, 235, 240PR's on front and back squats.

Went to the gym and started to do shoulder presses, but when I failed at 125, I got frustrated and realized I'd had enough for the day and left.
June 15, 2008 | Unregistered CommenterErik K.
Overhead: 135, 145, 155, 165 (PR), 170 (PR)Front Squat: 155, 175, 185 (PR), 195 (PR), 205 (PR)Back Squat: 225, 245, 265 (PR), 275 (PR), 285 (PR)

I hadn't done back squat singles in a long long time, but today I beat my old PR by 40 pounds! If I can put 11 pounds more on the bar next time that will be a 2xbody-weight squat!

This is definitely the strongest I've ever felt, thanks CFSB for getting me here.

Went home and ate a huge lunch of bison, chard, and fresh peaches.
June 15, 2008 | Unregistered CommenterMax
WOD (scaled a bit volume-wise)

OHS-95, 115, 135, 145(fail), 140F.S.-155, 165, 175, 185B.S.-235, 255, 260
June 15, 2008 | Unregistered CommenterJohn B.
Max - that is so awesome!! And your depth looked fantastic.

John B - congrats again on getting into the the Academy. I am pretty inspired by your decision to pursue being a firefighter - definitely the kind of story I want to hear as I consider changing my own life path.

Great work on the pullups today to all the Foundations class. You all are strong athletes.

Bodyweight - 122OHS: 80,85,92,95,100 PRFSQ: 105,110,117,122,127 PRBSQ: 130,142.5,145,150 PR,152 F
June 15, 2008 | Unregistered CommenterMargie
Adam - what's the site for that gymnastics guy again? I want to see the muscle up.

I just watched the golden twins. Phenomenal. Cheesy as hell, but good christ they are strong and precise.
June 15, 2008 | Unregistered CommenterMargie
Did a lot of sets of 3s and 5s because Jacinto was working with me on technique. He helped me find a new front squat rack position which felt like a real revelation - no more choking or bruised shoulders!

OHS: 45x3 55x2 60x1 60x3 65FS: 65x5 75x5 80x3(PR)BSQ: 80x3 85x3 95x3 100x3(PR)
June 15, 2008 | Unregistered CommenterBethany
Margie, all,

So the guy at Beast Skills has a lot of great tutorials and pictures for some gymnastics skills at http://beastskills.com/tutorials.htm

I believe he's a crossfitter, and incredibly strong anyways.

The example video (not him performing) he provides for a muscle up is amazing, its so smooth you barely notice that its actually a muscle up.


I got the elbow lever from this site, and I'm following his progressions for the one arm elbow lever and front lever.

Also, I really enjoyed getting some time on the rings today, I'll definitely be spending a lot of time on those in the future.
June 15, 2008 | Unregistered CommenterAdam
i missed you all this weekend

saturday:all day rugby 7s tournament5x 7minute all out sprint until you get knocked down, get back up again and sprint some more(my team lost in the semi's - sad)

sunday:was upstate visiting my popsmodified barbara - murph style

ran 1.25 miles to my old elementry school playground - hot and hilly 11:123 rounds of barbara for time4:43 (first five pull ups strict, then jumping; mod. push ups)4:37 (all jumping & mod.)4:37 (same)ran 1.25 miles back - 12:18

jumped directly into pool fully clothed and did a swim recovery.

dinner sunday:garden salad w/ vin. dressingsteak on the grillgrilled zucchini, portabellas and peppers on the grill

breakfast today:2 scrambled eggs w/ broccolihandful of almondsiced coffee - black

June 16, 2008 | Unregistered Commenterstephanie
Realizing that the grips on both front squats/cleans, and the mechanics for doing the cleans, are my nemesis. Something seems anatomically wrong. Pullups are no problem.... Anyone have any recommendations on places to get a cheap (under $300) knockaround city bike? Also, it's likely my roommate and I will be looking for a new roommate beginning Aug 15. It's a huge bedroom in a brownstone in the heart of Fort Greene. If you know of anyone, let me know...
June 16, 2008 | Unregistered CommenterChris H
random question... if you were going to drink soy milk in your coffee which brand would you go with to avoid the coffemate with boob hormones in it?
June 16, 2008 | Unregistered CommenterZak

if I were you I wouldn't worry too much about soy as long as it is nothing more than a kinda add-on for your coffee.

Studies haven't shown yet that moderate soy consumption has negative effects on healthy men.

However, overweight men and women in general should watch their soy intake and keep it restricted. Though studies haven't given clear results how risky soy isoflavone for these two groups actually are.
June 16, 2008 | Unregistered CommenterAndy
Chris - my co-worker and friend is looking to move to Brooklyn and he's interested in talking to you. How can I put him in touch with you?

Also, there's nothing anatomically wrong with you! You just have to practice. They are complex movments... more complex than they seem.
June 16, 2008 | Unregistered CommenterMargie CFSBK
Hey Chris H,About the grip in the clean/front squat: how tightly are you gripping the barbell? You can get away with just having a few fingertips under the bar (as opposed to gripping with the entire hand).

If it's shoulder flexibility that's an issue, here are some drills my coach recommends:

1. Dislocates with a broom stick.2. Rack stretches. Lock a bar into the power rack and have someone apply a steady, GENTLE upward stretch on your elbows. Keep the pressure on for 20 seconds, relax for 10 seconds then repeat a few times.3. Practice power cleans with a light weight 20, 30 or 40 kilos. Do lots of reps and concentrate on whipping the elbows and keeping the shoulder girdle relaxed. Do the reps from the floor and try to do 6-10 reps a minute for 3 minutes or more. You can rest in the start position for a few seconds between reps. These should make you sweat but not tire you out.4. If you can rack a power clean properly but can't rack a squat clean very well then your flexibility challenge is probably in the back -- maybe the rhomboids or the lower spinal erectors.5. And of course, don't neglect the triceps. They need to be stretched too. Pull your flat hand (palm up) back and down on top of your deltoids. Hold the position for 20 seconds, relax for 10, repeat.
June 16, 2008 | Unregistered CommenterYoon
Yoon - When are you coming to SBK?
June 16, 2008 | Unregistered CommenterMargie CFSBK
Press (70% of 1RM) at 53lbs5x7

WOD: 17:26counted double-under attempts... of which there were many. I hate you double under. feh.
June 16, 2008 | Unregistered CommenterMargie
To clarify - 17:26 is the 6/17 WOD of50 situps50 DUs50 situps50 walking lunges50 sit ups50 burpees50 sit ups
June 16, 2008 | Unregistered CommenterMargie
Love that photo of Jacinto!

I got seriously frustrated with the double unders, not good. Kind of set a bad tone for the rest of the wod. I hope my frustration wasn't annoying anyone else. It's just that those double-unders and I simply are not seeing eye to eye. They'll come around to my way of seeing things in the end. Oh yes they will.

My shins are shot but my kipping is getting better. I'm looking forward to doing absolutely nothing athletic tomorrow.

June 16, 2008 | Unregistered CommenterErik K.
Hey Margie!I've been pretty low-key with the training these days, but I'd love to stop by CFSBK one Sunday -- hopefully for a WOD that does not involve burpees!
June 16, 2008 | Unregistered CommenterYoon
9:59 subbed 3x singles for DU'sOne of these days I have to figure out the double under, I seriously hate not doing a WOD as RX'd.
June 16, 2008 | Unregistered CommenterJeremy
50 of all that junk workout as RX'd:

15:40DUs were easy, burpees stunk up a storm ESPECIALLY in the 110 degree heat in Arizona ICK

I did it with Lisa who's also Zoneing with me. She's cool cool very cool.

Had dinner with our leader last night. Too awesome for words.
June 16, 2008 | Unregistered CommenterAllisonNYC

everything was as RXed but i could only get some DU then i had to sub in singles. ill get those damn things one day! oh if there is any confusion about ordering t-shirts here is a link to the main page where you will find a dark or light option and a ladies option. you can change what type of shirt you have stuff printed on but basically there is a light option and a dark one. the back logo changes depending on that. also they are set to print on american apparel shirts but you can change that. not sure what type of shirt the ladies option is. let me know if there is any confusion. great job everyone!!
June 17, 2008 | Unregistered Commenterjohn c
18:38 as rx'd

subbed x3 for DoubleUnders. The burpees totally killed my time as pukie was imminently approaching!
June 17, 2008 | Unregistered CommenterKent
did some pull up work - got 3 sets of 3, then some singles - which is a long way from where i started

50s WOD

18:25counted about 5 missed double unders, have the lacerations on my arm to go w/ them.
June 17, 2008 | Unregistered Commenterstephanie
18:41, almost as RX'd...My burpees were more like a jumping squat thrust but finally got through a DU workout w/o counting missed attempts although DUs were not consecutive.
June 17, 2008 | Unregistered CommenterMichele
Margie - he can email me, chris@cineticmedia.com
June 17, 2008 | Unregistered CommenterChris H
uuuum.... little slow this morning.

here is that link i never posted...

June 17, 2008 | Unregistered Commenterjohn c
Thanks Chris! My friend's name is Andrew and I told him to mention me.

I am POOPED. I agree with Erik, this rest day is most delicious.
June 17, 2008 | Unregistered CommenterMargie CFSBK
Rest day? - What is a rest day, Margie?

Did a 5k today (23:34 minutes), followed by some ab work:30 knees to elbows30 sit ups30 sicilian chrunches

Breakfast: whole-grain bread and chicken breast
June 17, 2008 | Unregistered CommenterAndy, Berlin
Did this one at home.

17:55 as RX'd!

The DUs were tough, but I got them. Even had a string of 6 in a row. My burpees stunk, they ate up so much time. I really need to work on them, I just hate them so much!

Had my first pasta lunch in a long time, I swear it slowed me down. I felt so sleepy after! I haven't been 100% on the zone lately, but I've probably been 80% there. I think every time you start to take for granted how you feel when you eat right you should go eat a giant delicious carbo-bomb meal. The next couple hours will set you straight.
June 17, 2008 | Unregistered CommenterMax
those t-shirts are really cool, did you do all of them on that page?

monday's wod time was 13:41 for me. it's funny, I was sure the run home afterwards was going to be a death march, but I was fine and it was no problem. after the deadlift wod the run home was just brutal, though.
June 17, 2008 | Unregistered Commenterpaul

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