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WOD 5.21.09

7 Rounds for Time of:
7 Box Jumps
7 Burpees
7 Dumbell Cleans

This is a Partner WOD.  Athletes will be in either groups of 3 or 2.  Partner 1 will complete 7 reps of each exercise.  As soon as soon as Partner 1 completes their last clean Partner 2 will begin their Box Jumps.  As soon as Partner 2 completes their last clean Partner 3 will begin the Box Jumps.  One round is the completion of 7 reps of each exercise by each partner. 

Post teammates, weights and time to comments. 

Accessory Work
Stretch.  No, for real this time.


Our intrepid leader engages in some max effort meditation

A Very Special Thanks

I want to thank Nick and Charlotte for the excellent and informative 2k Rowing presentation they put together last night.  Thank you for taking time to share your knowledge and talents with the group.  We look forward to further sessions in the near future. 

This Weekend

For those playing along at home, this weekend is the Northeast Qualifier.  David is heading up to Albany this morning to put the finishing touches on what is sure to be an amazing event.  He's been working incredibly hard for months to make this happen.  It's a ginormous undertaking and we wish him safe travels and a safe, successful qualifier.  A special thanks also goes out to all the CFSBK members who are going up as volunteers.  He'll have a good team with him.  Have a great weekend guys and get out there and back safe and sound!

We've got a slew of athletes competing this weekend so stick with us for updates throughout the weekend as the results come in.  All the best to Jeremy, Sal, Charmel, Jacinto, Brandy and Juliana.  We couldn't ask for better representatives of South Brooklyn.  Knock 'em dead and have a blast. 

For those who are staying in town Level 1 and Level 2 classes will continue as scheduled.  Rejoice! 

Again, there will be NO TEASER CLASS THIS WEEKEND.  Tell your friends.  Tell your enemies.

Having Fun? Dutch Lowy
Mental Sticking Points Dave Tate from The Crossfit Journal

Reader Comments (31)

Thanks to Nick and Charlotte you guys did a great job last night.

Here is my contribution to the 2k row for this weekend.

Kyle Reese: "Listen, and understand. That terminator is out there. It can't be bargained with. It can't be reasoned with. It doesn't feel pity, or remorse, or fear. And it absolutely will not stop, ever, until you are dead."

May 21, 2009 | Unregistered CommenterRob
You guys did that move quick this morning.Did you do it for time? lol. I got to the Lyceum at like 9:20 and she said you guys had been gone for 15 minutes. Got a nice walk with Kamau in before it got too hot! :)

Good luck to everyone competing if I dont see you guys tonight. Looking forward to hearing some good things!
May 21, 2009 | Unregistered CommenterShawnS
Finally a workout where people will want to be my partner! (aka lots of rest for whoever signs up.)

Best of luck to everyone at the qualifier! I'll be awaiting updates.
May 21, 2009 | Unregistered CommenterSarah
the WARRIOR is competing TOO!
May 21, 2009 | Unregistered CommenterDavid
Huge Thanks to David, Ashley, Andy and Tushar for helping load the equipment. Also thanks to Shawn for coming down, if only we were all less fit!

That seriously would have taken me forever to do alone. Huge help
May 21, 2009 | Unregistered CommenterDavid
Sarah - I'll be your partner and will likely return the favor!
May 21, 2009 | Unregistered CommenterLaurel
Good luck everyone! I'll be checking updates from Colorado!
May 21, 2009 | Unregistered CommenterDEB
So are we going to choose partners or have them chosen for us.Similar athletes or contrasting ones?

Hmmm. I feel some competition starting!
May 21, 2009 | Unregistered CommenterBrian
Show 'em what CFSBK is all about this weekend, guys and gals!

Good luck!

May 21, 2009 | Unregistered CommenterIan
Team Number Awesome: 30:58.

Great working with you Shannon and Josh.

I really liked the team workout format, the rest was enough to make each round a sprint.

Did the first round of cleans with 25's, second and third with 30's then fourth with 25's and fifth through seventh with 20's.

This did not feel like a back off day. I am bad at this thing. Need to rest better.
May 21, 2009 | Unregistered CommenterMalcolm
So much for a back off week huh guys?

Dan and I finished as a duo in 22:00 flat.

Those dumbell cleans really killed me and I dont think I was doing them quite right. Ive had issues with the shrug movement from the cleans since the barbell ones in foundations. I think Im arming up the barbells too much.

But overall good work Dan.

Good luck to everyone traveling to Albany this weekend--be safe.

and Good Luck to all the competitors--Ive seen most of you guys busting your ass so just relax and do your thing!

Thanks to David for the hemp milk.. it made me really full.
May 21, 2009 | Unregistered CommenterShawnS
Oh yea I did my cleans all at 25

Dan the beat did his with 40s.

Malcolm, arent you guys taking this weekend off in Albany?

Who Am I kidding youre gonna be up there with 100s of crossfitters--you guys will probably be doing WODS all weekend.
May 21, 2009 | Unregistered CommenterShawnS
This was fantastic! I liked the detail of having to effectively pass the baton to the next team member.

Team one - Me, David McG and David Mak:32:47 I believe. Great work guys - that was fun. Working together made me push harder than I otherwise would have.

Gabrus - found some grass-fed chocolate milk to guzzle. YUM. :P
May 21, 2009 | Unregistered CommenterLaurel
No fair, L2 class had to do this without partners.

30 lb dumbells


25-ish "box"

same as my annie time. hm.

May 21, 2009 | Unregistered CommenterSameer Parekh
Forgot to say that I used 15lb dumbbells and a 24inch box.

Margie - where do you get your Coconut Butter?
May 21, 2009 | Unregistered CommenterLaurel
Agreed, that was great fun and I pretty much dumped the back off concept today. Wonderful working with Laurel and David McG on team one! You are both an inspiration and awesome motivators!I started with 25's and then scaled to 20's.

Does anyone else's quads feel like jelly?

Shawn... you are the first to fall to the chocolate hemp milk - I will convert the rest of you.
May 21, 2009 | Unregistered CommenterDavid Makowski
Great workout, Really felt it , almost did a pukie. Great working with Jenna and richard. Great class, Margie, you rock.Good luck to all our competitors this weekend
May 21, 2009 | Unregistered Commenterjack
Forgot to add Good Luck all of you competing from CFSBK! And all of you lucky enough to be there to help and cheer our folks on--have fun and a safe trip.

May 21, 2009 | Unregistered CommenterDavid Makowski
Hemp milk? Bunch of hippies.

So, Andy asked me on the walk home, what do Americans do for memorial day? And I said barbecue! But that got me kind of embarrassed, because we have parades and such but we really don't do enough memorializing, really. But then I remembered the CFSBK "tradition" of Murph on Memorial Day. Murph is of course an excellent memorial to those we have lost.

Now I know that since the qualifier is this weekend people have said well we won't be doing Murph this weekend, but really, only five of us are competing at the quals. The rest of us who are volunteering will be tired but won't be destroyed, and the quals are done on Sunday, so Memorial Day is still open for Murph...

So maybe it is unfair to the people competing in the quals, but I think we should do Murph on Monday. I think it would be unfair to all those we have lost to -not- do something to memorialize them this weekend.

I didn't want to email David because I'm sure he has enough to worry about right now with the qualifiers, but I wanted to get that out there. Maybe we should do a park Murph Monday afternoon? Andy suggested we go watch Terminator: Salvation afterwards, which also sounds like a great idea.

Let it be known also that Murph scares the shit out of me. I feel sort of like an idiot for suggesting this.
May 21, 2009 | Unregistered CommenterSameer Parekh
the very best of luck to Jeremy, Sal, Charmel, Jacinto, Brandy and Juliana at the qualifiers. Rock it!!to all from cfsbk traveling, safe travels and have a great time. can't wait to hear about it and see photos.

todays WOD was AWESOME! Kudos Margie.

The team structure really amped it up.

Great work Laurel and David Mac. You guys pushed hard, well done.

well done to all who partook in this beast.

Re Murph, I do believe we're going to experience it relatively soon.
May 21, 2009 | Unregistered CommenterDavid McG
but don't quote me on that.
May 21, 2009 | Unregistered CommenterDavid McG
Sameer - we've been talking about doing Murph next weeked. I think it'd be nice to wait for everyone so we can do it together. Plus we've got some logistics to workout...

At least, that's the official SBK stance. There's no stopping you if you wanna go for it on your own!

17:35 with Brian as my pah'dnahUsed 20's and I power cleaned cause my legs are still toasted from my workout the other day.

Laurel, I get the Artisana Coconut butter at the co-op, but I've seen it at Lifethyme market in the west village and maybe at whole foods? If you want me to pick you up a jar, let me know.
May 21, 2009 | Unregistered CommenterMargie
ummmm guys..I just looked up Murph...who wants to take over under bets on me finishing in 4 hours?

Kamaus been crawling around lately and coincidentally Marks Daily Apple had a blog entry on a "Grok Crawl" workout. Looks fun:http://www.marksdailyapple.com/the-grok-crawl/#more-3355
May 21, 2009 | Unregistered CommenterShawnS
Team "Us and Sarah" 36:25 (the Us was Rebecca and Gabrus)

I really enjoyed this workout. I think it was both the rests and my team standing over me making me want to work harder.

Cleans were the hardest, followed by of course burpees. I felt like my burpees were the best today ever. It's nice not having to do more than 7 at a time.
May 21, 2009 | Unregistered Commentersarah
Glad I partnered with Margie. Except that you cannot skimp on form with coach watching.This WOD wrecked me. Gonna be sore in the morning.

May 21, 2009 | Unregistered CommenterBrian
Shawn, if you really think it'll take you that long, you should seriously consider scaling down to a half Murph.
May 21, 2009 | Unregistered CommenterDan R
good luck to everyone at the qualifiers!!!

I am down for murph on monday. it'll be my one year cfsbk anniversary.
May 22, 2009 | Unregistered Commenterpaul
good luck to everyone kick ass up there.

team us and sarah, was made up of two badasses and myself.

good work team

May 22, 2009 | Unregistered Commentergabrus
It was me who slowed team Fabulous terribly down. However, Becky did a great job in keeping the pace. So this funny game was over after 35-ish minutes.

Good luck to Juliana, Brandy, Charmel, Jacinto, Jeremy and Sal!
May 22, 2009 | Unregistered CommenterAndy
Awwww cmon Dan R. You wouldn't wanna wait 4 hours for me to finish. :(
May 22, 2009 | Unregistered CommenterShawn S.
Fun workout. Some Momma scaling:*15# DB cleans after round 1 (would have done 20-25 in real life)*stepups not box jumps*fake burpees (stepping out not jumping)

Great working with Tal--nice to have you back.

22:40 or thereabouts.

Legs are OK today but walking home and up the stairs last night was SLOW.

Good luck all at the Qualifier!!
May 22, 2009 | Unregistered CommenterCharlotte

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