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Post loads to comments.

Accessory work:
Tabata SDHP 75/55
Toe to Bars, 3 sets

3,2,1... Go!

The CFSBK Level 1 Certification is SOLD OUT!
There is a lot of work to be done before this event happens.  I've set a goal that by September 30th we will have All the junk at the far end of the room cleared out and have matting all the way to the bathroom.  We've already had some people generously volunteer to help out but we still need more. Please let me know if you're available to lend a hand.
While the cert is kicking out butts into gear about this, it's something that will give us a LOT more real estate to bail on weight and have permanent rack stations instead of moving stuff all the time. In one month our gym will look totally different.

Who is signed up for the cert?!

Reader Comments (21)

This is my homework assignment for the Fundamentals Class.

First - lovin' crossfit!

Second - did a scaled version of today's WOD from the main site. 5 sets of 5 assisted pull-ups. I lowered the amount of assistance each set and got to where I only needed 76 pounds of assist from the machine. For you math majors out there, I was able to lift 54% of my body weight. It's a start, but I'm looking forward to doing unassisted pullups as soon as possible.
August 31, 2008 | Unregistered Commenterbecky
I'm signed up and so is my boss.
August 31, 2008 | Unregistered CommenterAJ
Thrusters: 95/105f/105/110/115f/115/120SDHP: 5 rounds, 20s on, 20s off, 34 total, 75#

I can help with the space, but only in the mornings. hint hint =]

August 31, 2008 | Unregistered CommenterSameer Parekh
I am unable to attend the cert, but would love to help out in any way. I usually have time during the weekdays, so let me know if you need help setting anything up outside of class time.

was able to get to the gym late afternoon yesterday and do yesterday's wod:


I subbed 95lb cleans cause I was feeling a bit off, but should've tried it as rx'd. I really concentrated on form though, always a plus. My L-pullups were looking pretty shotty near the end though.

Is class on for tomorrow or are you taking the holiday off?
August 31, 2008 | Unregistered CommenterKent
Thrusters:100-105-110-120-130-140-150FSumo Deadlift High Pull57 total

29 burpees while we were locked out
August 31, 2008 | Unregistered CommenterMike
I'm signed up for cert and looking forward to it. Let me know how I can help -- I currently have some discretionary time. Jim
August 31, 2008 | Unregistered CommenterJim
Thrusters:72,77,82,90f,90f,90f,87f,87fThat was pretty frustrating. Not sure why I couldn't get the bar up since my push press max is over 90. But, as David and Shane noted, I seemed to be too far behind the bar as I was trying to get it up overhead.

SDHP tabata 55# - total 64

J Fish kicked some ass on the tabata. Really inspiring.

Great to have John Burch from Petranek out for the workout! Thanks so much for coaching me on the muscle up; I'm excited to practice!
August 31, 2008 | Unregistered CommenterMargie
David, I can volunteer some time. Lets coordinate a time and I'll be there.
August 31, 2008 | Unregistered CommenterAJ
Thrusters185,205,215,220(PR) then failed 3 times at 225. The first attempt was best shot, got it off the chest smooth but it stalled out and I just couldn't get my head through to be in position to lock it.

SDHP Tabatta: 90 reps, form broke down big time on the last set or two
August 31, 2008 | Unregistered CommenterJeremy
135, 140F, 140, 142F, 142F, 140, 142or something like thatI need to work on my shoulder strength. Also, with a press pr of 140, I'd have hoped to have gone heavier on the thrusters. Gravity is not playing fair.

SDHP Tabata total: 76
August 31, 2008 | Unregistered CommenterErik K.
Fun classes today. I wasn't involved in the SDHP tabata as i was starting the next class but it looks like everyone KILLED it.Pleasure to have Don and John from the Left Coast stop by and show us what they're made of. Please don't be a stranger to the program, guys!

Also.. sorry about locking us out after the run.. throwing the bottle (and missing) was an act of desperation.. i really blew that one. haha

AJ, I'm excited to hear you're going to be at the cert! We will let you know when stuff needs to be taken care of!

Classes are on as normally Scheduled tomorrow.
August 31, 2008 | Unregistered CommenterDavid Osorio
thruster 1RM was 160, failed 170 twice.

SDHP tabata was 76, same as erik's which is strange because we also had the same # for the tabata everything wod.
August 31, 2008 | Unregistered Commenterpaul
started out with 72lbs finished with 87lbs didnt quite make the 92lbs as I kept coming up on my toes for thrusters

modified tabata 20 on 20 off approx 8 per round for 5 rds

David I can help out in any way you need for cert...just remember annie :)

August 31, 2008 | Unregistered CommenterBrandy
Thruster - 135,155,175,195,200pr,205f,205fSdhp Tabata - 82

John, it was a pleasure meeting you. If I'm ever nearby I'll definitely be dropping in for a workout!

August 31, 2008 | Unregistered CommenterCharmel
Brandy, I wouldn't get my hopes up for Annie, when I saw her in July she looked like she had a watermelon strapped to her stomach.
August 31, 2008 | Unregistered CommenterJeremy
Thrusters:95 115 125 135 145 150 155
August 31, 2008 | Unregistered CommenterPatrick
So I'm gonna miss you guys. Two whole weeks away from SBK and all of you (old and new) has me kind of bummed. Which says a lot considering where I'm off to.

Brian, thank you so much for Saturday night's wine wasting. You are a true professional and if I can one day teach CF the way you teach about wine I'll be damn proud. Thank you so much for your hospitality and generosity.

I look forward to seeing everyone in a couple of weeks and keeping up w/ your exploits (hopefully) on a daily basis.

Miss you guys already.

August 31, 2008 | Unregistered CommenterShane
Bouldering and Hiking at Gunks Sunday:

OK, so here's the deal-- given that it would be fairly expensive to hire a climbing guide, given that I am not skilled enough to take people climbing myself, I have come up with a new idea.

What would people say about a less involved trip up to the gunks for random hiking + bouldering? Bouldering is not so involved, as you don't need to set up anchors, learn to belay, have a harness, etc. It helps to have climbing shoes though... I hear that climbing with FiveFingers works fairly well.. I have not tried it, I figure I'll bring both my fivefingers and my climbing shoes. Some googling tells me there are some nice bouldering spots up there, ranging from the easy V0 to the impossible unless you know how to defy gravity V12.

So would people be up for a trip up there this Sunday?

September 1, 2008 | Unregistered CommenterSameer Parekh
Greetings from Panama City Airport where I'll be spending the next 10 hours! Nothing special to report as I am currently hold up in some executive lounge and I slept the entire plane ride down. Just saying hello and that I miss you guys already!

And I'm super jealous of anyone going bouldering this weekend. You'll have a blast. When I get back it is Russian/Turkish or Korean Baths.
September 1, 2008 | Unregistered CommenterShane
I'm holed up in my apartment with a nasty fever...not fun at all to be sick. Blah.

I'm not making it to the cert, David, but am happy to help in any way I can with the set-up, etc., just give a shout-out.

Thanks to the fish oil educators out there, I'm now the proud owner of some lemony carlson's elixir!

Have an excellent trip, Shane!
September 1, 2008 | Unregistered Commenterhill
Sameer - I'd be in for bouldering. How essential is the shoe component? Not sure I want to shell out cash just yet.
September 1, 2008 | Unregistered CommenterMargie

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