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WOD 9.11.08

4 Rounds For Time of:
10 Hang Power Cleans
10 Push-Presses
10 Barbell lunges with a Front Squat Rack

Choose a weight heavier than you think you can do.

One Foul for every time you put the barbell down. 10 Burpees per Foul
The workout is not completed until all the reps and burpees (if any) are accomplished.

Accessory work:
Bent over barbell or dumbbell rows 3x8

Sameer and Ashley drill some light split jerks before "Cindy" this morning.
Skill work should be done fresh and with loads light enough to focus on technique.

Sal signed up for Fight Gone Bad and needs some teammates!  Anyone who has been on the fence about participating should SIGN UP now. This is going to be a really fun event.  Foundations athletes are also encouraged to compete.
CrossFit South Brooklyn FIGHT GONE BAD Team Page

Reader Comments (14)

Your body is going to need plenty of recovery from this week's Metcon (GPP) WODs. Take off on Friday and we'll return to our normal heavy lifting this weekend.
September 11, 2008 | Unregistered CommenterDavid Osorio
i miss crossfiti miss the lyceumi miss you guys
September 11, 2008 | Unregistered Commenterstephanie
I miss Stephanie and Iam sure everybody else does too.I did 55 burpees this morningand Iam going to do 55 more in tonight's class for stephanie.
September 11, 2008 | Unregistered Commenterjacinto
Jacinto,Can you do 30 burpees for me? I will handle the other 10 when I get off work at Midnight. Thank you in advance.
September 11, 2008 | Unregistered CommenterRob M.
I took a 2 hour nap on the CrossFit hammock today. It was pure bliss.
September 11, 2008 | Unregistered CommenterDavid Osorio
55#2 fouls

11:12 pre-burpees/13:40 post-burpees

That was a pretty cool WOD, I have to say. Tough on the wrists. And damn, FGB with 55# p press will be a challenge.

But I am up for it!

Loved seeing Sal kick into gear on those burpees. I think he was clearing a foot and a half!

Juliana, I hope your shoulder feels better. Rest it and don't stress too much : )
September 11, 2008 | Unregistered CommenterMargie
My back is a bit messed up, so I did Annie instead

11:21, beating my old PR by almost 5 minutes

After class did max ring dips (3 min between): 10, 8, 7, 6

Anyone want a couple bookcases?
September 11, 2008 | Unregistered CommenterErik K.
Rob got your back your 30 burpees are done.great work everybodyfeel very hyper. I guess it's all those burpees.
September 11, 2008 | Unregistered Commenterjacinto

11:55 barbell16:59 total5 fouls

All of the movements were pretty easy at this weight, but the grip killed me.

I was hoping to keep it to about 3 fouls, but the push press and cleans destroyed my forearms. This was a fun workout though, you're balancing between your grip, the metcon aspect, and the strength aspect.

Played with some L-sits, among other things, after. Obviou
September 11, 2008 | Unregistered CommenterAdam
I felt terrible today. I had to modify the workout and do fsq instead of push-press. Thanks margie, I know u understand that drive to push yourself.I dont even remember my time. I know I had 7 fouls-that sucked.

Thanks David for all your concern-I really needed it.

Bye see u all saturday!

September 11, 2008 | Unregistered CommenterJuliana
Check out Aimee Anaya's awesome tank top on www.performancemenu.com today.

or here:http://www.performancemenu.com/wod/images/080912-aimeeSnExt.jpg
September 12, 2008 | Unregistered CommenterDavid Osorio
This is yet another "homework post" from the Foundations class. It was great and inspiring, if a little jaw-drop distracting, to see the Level 2 folks finishing this workout as our class started.I lurked around the HQ site for months with some PowerBlocks at my house, subbing out nearly every lifting exercise and knowing that what my eyes saw on the demo videos was not making it's way into my own body's form.

Now, after a few weeks of class, I've learned that:A)weightlifting actually can be a sport... I don't know how many "back and leg" days I've done over the years, or how many "Chest and arms" days...but it is a lot. The routine was so by-the-numbers for me and everyone else that the fact I was impatient and did "supersets" brought the occasional sideways glance. I figured I was weightlifting, and technically, I was, but I had no idea how this "weightlifting" I was doing could be passed off as an Olympic sport. It was so brain dead. These past few weeks have been a real eye opener. I think getting the barbell and my body where they need to be, when they need to be there, is about as hard as learning to hit a baseball. The barbell isn't trying to fool you, but it requires far more flexibility. I learned that...and another thing...B> I suck at it.

That doesn't bum me out. I try to think of participating in things I suck at as investments in the plasticity of my brain, forcing it to figure out how to do yet one more thing. That, or I try to remember that I probably look hilarious, and that they say laughter is the best medicine, so I'm kinda doing a public service. Anyway, sorry for the long post, but thanks to everyone for creating a welcoming vibe, not being cult-y, and providing some "Oh, there is a real person doing that _____ I kind of always thought was impossible" inspiration.

And, uh, I don't want to sandbag anyone's Fight Gone Bad team, but I am up for a Foundations team. Anyone?
September 12, 2008 | Unregistered CommenterDon W
Don, what a peachy post. You are at an exciting moment, and it seems like you have an excellent perspective on this new way of engaging with the physical world. The beautiful thing is the vastness that lies ahead, more than you think. And it's all so much fun. Soon enough you will be that real person inspiring someone else, believe me - I'm not feeding you a bullshit feel-good line.

I hope Foundations folks answer Don's call for an FGB team.
September 12, 2008 | Unregistered CommenterMargie
Great post Don. The first few sessions I came to at CFSBK were very humbling but very exciting. You'll find a wealth of knowledge and encouragement here!

I miss class! I'm itching to get out and sweat and lift heavy things and move! I can't wait to see everyone again soon.

On a side note, if you ever have the chance to fly to San Francisco one morning, do job interviews, fly back that night on the red-eye and then do more job interviews that afternoon... don't. It's the travel equivalent of Fight Gone Bad.
September 13, 2008 | Unregistered CommenterMax

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