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Front Squat


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Accessory work

21-15-9 reps of
Dumbbell Snatch 40/25

Accessory WOD Demo

Anne and Rob

FIGHT GONE BAD at CrossFit South Brooklyn
Competitors: 29
Teams: 6
Money raised to date: $5,187.00

Movement Standards:

Wall Ball Squat below parallel / Ball Hits target at 8' or 10'
Sump Deadlift High Pull Both bumpers on floor / Bar to or above clavicle
Box Jump  Both feet on floor / On box with hips open
Push Press Racked touching chest / Fully extended arms with the ears visible from profile
Row N/A

If you have a mobility issue which prevents you from hitting the standards please inform your score keeper before your heat.

CrossFit Virtuosity
(featuring coach Jacinto!)

Reader Comments (13)

Warm-up:Row- 1M on 1M off x320cals, 21cals, 20 cals

FSQ 2-2-2-2-2(45x5, 95x5) 135, 155, 155, 165F, 135x5

ACCWOD10:30 as rx'd

Feel free to skip either the FSQ OR Metcon today if you want more recovery before FGB.

September 25, 2008 | Unregistered CommenterDavid Osorio
Was worried about subjecting myself to Crossfit first thing in the morning, but the Level 1 class was a great way to start the day. Glad to get some sumo high pull practice in before Saturday.

Front squat 5X3, max 135.
September 25, 2008 | Unregistered CommenterDon W
Three rounds for time ofFront Squats 3@135 lbsShoulder Press 6@68 lbsSumo High Pulls 9@135 lbsPush Ups 12

Accessory work:Sit UpsCurls

September 25, 2008 | Unregistered CommenterAndy
Last night I had a dream that, while on the fifth round of Cindy, I was completely wiped out. I couldn't do another push-up, couldn't even budge myself from the floor. As if paralyzed, I was stuck there on the lyceum floor. It wasn't a fun dream.

That said, I'm getting over this cold right on schedule and should be good by Saturday. Needless to say, I'll be going home and resting tonight.

Your friend,

Mr. Kreuzheben
September 25, 2008 | Unregistered CommenterErik K.
FS 135 155 175 195 200WOD w/40# dumbbell 13:24

Good luck to everyone on Sat! Wish I could be there.

September 25, 2008 | Unregistered CommenterPatrick
We now have 5 FULL teams.

Sal got up to 225x2 with FSQ and did the WOD at 7:10
September 25, 2008 | Unregistered CommenterDavid Osorio
Thanks for the link, David!
September 25, 2008 | Unregistered CommenterKeith W.
Good luck with FGB3! Kick butt!

September 25, 2008 | Unregistered CommenterKeith W.
I think this book would be in the CFSBK library (we're starting that, right?): "fat"


September 26, 2008 | Unregistered CommenterAdam
I've been reading about that book! It's on my list to get.

If I were to write a book, that and Nina Planck's Real Food are the two I'd write.

September 26, 2008 | Unregistered CommenterMargie
If I were to write a book, It'd have a lot of pictures in it. Pictures of boats.

And yes, we're all about creating a CFSBK lending library. We're working on fleshing it out and are requesting suggestions/donations of books/dvds etc for the collection.

We also need something to house/store the material so if anyone has a book case they are looking to get rid of or a footlocker or something we'll gladly take it off your hands.

Just from chatting to folks so far the library will have such classics as.

-Starting Strength-Practical Programming-Lights Out-The PM Olympic WeightLifting video-A whole slew of Zone Books-The Paleo Diet-The Encyclopedia of Kettlebell Lifting DVD set-a 20 minute video of me eating ice cream-Les Miserables

and whatever other goodies people want to contribute.

We'll figure out the lending/accountability and storage system over the next few days and get it going.

You asked for it, you got it. That's the CFSBK way.

Remember, knowledge is power and power is cool.

September 26, 2008 | Unregistered CommenterShane
I've got a copy of Starting Strength I can contribute indefinitely. I also have some Ironmind weightlifting DVDs and some really random Polish weightlifting training video from the 50s or 60s. I'll bring them over next week (or as soon as I can).

If anyone's interested, I've also got stacks of unread "Men's Fitness" magazines that inexplicably get sent to my apartment and about 10 never-to-be-completed books of Sudoku puzzles.
September 26, 2008 | Unregistered CommenterY
Yesterday's Met Con21-15-9

DB Split Snatches (40#), each armPull-ups

Fun stuff. My toes weren't pointing toward the mid-line on plenty of reps. Noticed my tendency to put my non-lifting hand on my thigh in the start position. David said it is a sign of weakness in the posterior chain. Gotta work on that. My pull-ups are finally back to close to where they should be.

10:46Pull-ups (11,10), (10,5), (9)

September 26, 2008 | Unregistered CommenterShane

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