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WOD 7.27.08

4 Rounds for time of:
12 Push Jerks, 95lbs, 65 lbs
50 Squats

Post Time to comments

Accessory work:
3 Rounds of:
Max Strict Pull-Ups
Rest 3 Minutes


Physical Subculture
The Joys of Shingles

Reader Comments (21)

Three metcons in this cycle. If you've been coming to class i suggest you take tomorrow off.

We'll review the Jerk rack, the importance of pressurization with the lift and drill technique.

Breakfast:4 Eggs, Swiss Chard, H20, FO/ALA

The Physical Subculture link is where Shane and Margie are at in CA. Check it out.
July 27, 2008 | Unregistered CommenterDavid Osorio
4 rounds for time:95lb Push Jerk, 12 reps50 Squats


3 rounds max pullups:15-10-8

David--besides shoulder dislocates with the pvc, what are some other things I could do to work on shoulder mobility?
July 27, 2008 | Unregistered CommenterKent
95# Push Jerk50 Squats


July 27, 2008 | Unregistered CommenterAllisonNYC.
WOD: 11:13

Accessory:12, 7, 5

Not too bad for being low on sleep with the "daddy diet" for the last week and a half!

It was great to see everyone!

Here's so photos of my little girl:http://www.flickr.com/photos/brooklynswordstyle/sets/72157606321394281/
July 27, 2008 | Unregistered CommenterMax
4 rounds of 12x50 pound push jerks + 50 squats - 13:28

3 rounds max pullups on blue band:8 10 8
July 27, 2008 | Unregistered CommenterBethany
I did my first Crossfit workout today! AllisonNYC, you are my inspiration.

3 rounds:15 reps push press @ 25#25 squats


July 27, 2008 | Unregistered CommenterDianeAllisonNYC
Disregard my post about taking tomorrow off. I thought today was Monday.. as i got ready for our Monday morning group class i guess.... maybe I'm the one who needs to take a day off.

Kent,Long cycle kips on the bar are also a great way to open up your shoulders as well as doing some lat and triceps stretches with the straps. Shoulder immobility can be a complicated problem, It may be that your lats are tight or that your scapular mobility needs more improvement. i've found the most success with personal clients attacking the problem from all directions very consistently. During privates, it's not uncommon for me to spend up to 20+ minutes with a client JUST working mobility issues. It's THAT important.

Pre workout:Dynamic Range of motion work, Dislocates, Bar Kips

Post workout:Passive stretching with the straps and some quality time with the back peanuts and foam roller. If you can con someone into stretching you out that would be great too. We should develop the "Frozen Shoulder Club" so that people have partners to help them stretch out before and after class. That's actually not a bad idea..

Max,Lulu is adorable. Sign her up for the next Foundation's cycle.

Diane,Great to have you at SBK!! The more of you and Ethan we see the better. Great work on the WOD!

Strict Pull-ups:24-12-8

I need to listen to Juliana more, my foot hurts.
July 27, 2008 | Unregistered CommenterDavid Osorio
as rx'd, 10:43. accessory work was 13, 11, 11 for pullups. also, got a muscle up today for the first time!
July 27, 2008 | Unregistered Commenterpaul

Pull-ups 10, 9, 7

Also, Charmel, this is the guy I was telling you about...

The news report when it happened:http://video.google.com/videoplay?docid=-5457274619627654392&q=Philippe+Petit&ei=JNuMSPSSOIbe-wG3wuDzBw&hl=en

The preview for the new documentary on his walk:http://youtube.com/watch?v=EIawNRm9NWM

July 27, 2008 | Unregistered CommenterErik K.
8:26 as Rx

Push press was active recovery, squats sucked.

Pullups18 13 10

Wasn't feeling it today came to the gym after working a 1/2 shift still haven't eaten. Will remedy that immediately.
July 27, 2008 | Unregistered Commenterjeremy
Great photo! That sunlight streaming through the eye of the skull...? creepy

Bummed to have missed this WOD today, couldn't get over to the Lyceum in time. I'm off to CA next week (waaaay south of Shane & Margie, it sounds like) so will jump back on board in August. (But I have packed my jump rope...)

July 27, 2008 | Unregistered Commenterhill


Erik, that guy is amazing! I could'nt believe it. It's truly wonderful to live your life on the edge the way Petite does.

David I told u so!See you Monday

July 27, 2008 | Unregistered CommenterJuliana
Hey Jeremy: Looks like I'm catching up to you on some of these WODs.

and I'm using the Mens weight...

I'm just sayin'

July 27, 2008 | Unregistered CommenterAllisonNYC
Blah, this was a body weight squat WOD, the push presses were just something to pass the time between squat sets. You wanna try Diane when I get back?

With the Mens weight of course.
July 27, 2008 | Unregistered CommenterJeremy
Jeremy,I would have asked you to scale up to 115 on this WOD if you were at SBK. 95lb push jerks for sure are too light for you. I was actually even thinking it when i was posting that on the blog this morning. Great that you're following the posts though.

Congrats on your first muscle-up, paul!! What clicked today??
July 27, 2008 | Unregistered CommenterDavid Osorio
Yeah 95 was too light, the third round I switched to strict pressing it just to save my legs a little.

The good news is I won't be involved in the next round of these projects, I have plenty of work to keep me busy in NY, so once I get home on Wednesday, no more traveling for a bit.
July 27, 2008 | Unregistered CommenterJeremy
J: Until August 15th
July 27, 2008 | Unregistered CommenterAllisonNYC
10:15I liked this one. High rep squats are improving, but Allison has a cycle time to aspire to. Need to work even more on my flexibility.
July 27, 2008 | Unregistered CommenterCharmel
I'm not even sure where to begin. Today was so long that this morning feels like last week.

We went from sitting around, kumbaya style, talking philosophy of physical subculture to a military cadence run (carrying clubbells) down the streets of sacramento, to throwing kettlebells across the park, to an assortment of kb moves, to Chip attempting to turkish get up me, to ninja chops to delicious strawberries and peanut butter and jelly to max effort of choice. (And whole bunch of other stuff I can't really remember right now.)

Shane pulled some serious weight on the DL - 345 for his first 1RM.

I did all right myself - 205 (previous pr 195). I tried to go for max OHS, but I was so pooped I couldn't even jerk 95 overhead.

We saw some beautiful max get ups with a barbell and one armed barbell snatches.

Bodytribe is quite a place. Grounded in the intersection of philosophy and physicality, there is also a great emphasis on community, which I know everyone at SBK would appreciate.

Though strength camp is over, tomorrow Shane and I will continue on for a bit: Chip invited us to come over and flip his tires.
July 27, 2008 | Unregistered CommenterMargie
PS Max, your daughter is beautiful! Thanks for sharing those photos with us.

Congrats Paul on the muscle up! That's a big milestone.
July 27, 2008 | Unregistered CommenterMargie
This morning I had an impressive hungover from last night's wine tasting. So my WOD was very plain and simple and short.

Run pretty hard for 10 minutes and did 2 rounds of 6 Pull Ups and 15 Push Ups. Then I run for another 10 minutes.

Erik, you beat my time on that DL/Dips thing. Many thanks for giving me a new goal! I'm gonna chase after it my friend. Really cool clip about Petite...Europeans are crazy people.

David, yes, I usually do the Pull Ups in a strict form. I want to keep it that way as long as I can't do at least 20 consecutive reps.

Thanks for your report, Margie. It sounds so exciting and like a lot of fun.

Max, I'm not quite sure if we've ever met, nevertheless I want to congratulate on your daughter. All the best!
July 28, 2008 | Unregistered CommenterAndy

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