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compare to 3.9.09

Accessory Work
Tabata Mash-Up
Burpees and Box Jumps

Welcome, Marlo from CrossFit Asia

CF NorCal "Jackie" Pictures
1.0L CrossFit Sigg Bottles CrossFit
"Naughty Kids" (CF kids version of "Nasty Girls") CrossFit
Team Body Club, Kids Weightlifting meet

Marco Brambilla: Civilization Motiongrapher
Fire Design Acidolatte

Reader Comments (36)

That girl in the video has a better clean than me.
June 22, 2009 | Unregistered CommenterShane
next time we do jackie im using butt balls to guide my thrusters also.
June 22, 2009 | Unregistered Commenternicole
I'm sick. Gonna pass on tonight.
June 22, 2009 | Unregistered CommenterAJ
No Butt balls unless you're a beginner!!

1. I want a CrossFit Sigg bottle!!2. Meg in "Naughty Girls" has AMAZING form for a kid that age, hell for anyone3. Team Body Club, Awesome video.4/5. I like/Want!

Does anyone know someone or an organization that has lots of folding tables that the Lyceum could borrow this weekend? They're looking for about 50 and would be interested in exchanging space time for the lend.

please let me know!
June 22, 2009 | Unregistered CommenterDavid

Quads, Biceps, Traps, Lats, feet--basically everything except shoulders and triceps which will luckily get their due today with the press.

So far Sarah and Nicole in for the pushup challenge--I think we can start this Sat or Sun after we get a few days to rest from the Max Bench.
June 22, 2009 | Unregistered CommenterShawnS
I'm also not a fan of push-up/burpee challenges as I feel like it's a tremendous amount of stress to your shoulder in one direction for a long period of time.

June 22, 2009 | Unregistered CommenterDavid
I second David on the pushup challenge.

May I suggest that you all just incorporate some pushups into your warmup? Do enough to get your body warm, but not so many that you are constantly gassing your muscles.
June 22, 2009 | Unregistered CommenterMargie
Did anyone take pictures at our Jackie?
June 22, 2009 | Unregistered CommenterBethany
Coaches know best..so pushup challenge is off.

Per David: is there a rough estimate on how many max pushups you'd suggest someone do before they put their shoulder at risk? Im sure everyone's different.

Per David and Margie:Besides adding them to warmups (which I plan to do)What will help improve pushups? working some in every day? every other day? Any idea what the most pushups one would have to do in one of the named workouts?

btw id rather have a cfsbk sigg than a regular crossfit one.

June 22, 2009 | Unregistered CommenterShawnS
That "Naughty Kids" video is great! Her form is so good.

And she's so cute with her little dixie cup of water. :)

June 22, 2009 | Unregistered CommenterAnne
i weigh 240 lbs and my stomp is nowhere near as aggressive or loud as that little one.

She is awesome.
June 22, 2009 | Unregistered Commentergabrus
Shawn - everyone's pushup capacity is different, so I'm not sure where you're at right now.

When I came to CFSBK I had maybe one or two strict pushups. We used to do about 3 sets of 10 pushups as part of our warmup and I would do as many stricts as possible, and then modify. And I would do that in workouts as well. I just worked to my capacity at full range of motion, and then modified if I gassed out. 6 or 8 months later, I was doing workouts with 100 pushups in them.

So, my suggestions is to do some everyday that you workout - we can talk about volume in class.

I wouldn't worry so much about most number of pushups in a named workout. Not now. Let's set a personal goal instead.
June 22, 2009 | Unregistered CommenterMargie

I couldn't handle jumps/burpees so I rowed a 2K (8:05)

June 22, 2009 | Unregistered Commentergabrus
Gabrus those were some inspiring presses, but we all know rowing a 2k is just taking the easy way out?

I did 90,100,115(pr),120(0),116(1).

Then did a max set of pullups - 17. Need to get my Kip calmer and more efficient.
June 22, 2009 | Unregistered CommenterMalcolm
gr, disappointing press tonight. i got 100 last time.



June 22, 2009 | Unregistered CommenterSameer Parekh
Pressing makes people gloomy... I think on pressing days we should do something silly with partners afterwards... I know it was a partner WOD today, but nobody was falling over helplessly giggling and we were short on big grins in general. It would be great to do something like three-legged races or wheelbarrow racing post pressing.

My shoulder is still hurting but I decided (for better or worse) to press anyway (I notice DanR cleverly stayed away with his sore shoulder.) 55,60,65,70,75.

It actually felt ok, but now I'm tightening up and am feeling a bit worried about what tomorrow morning will bring. What are good ways of keeping a stiffening shoulder happy for eight hours at a computer?

Virtual hug to everyone (whether you need it or not, so there.) Gabrus - you were amazing, lifts and row. McGrath - we miss you! Hope all is well.
June 22, 2009 | Unregistered CommenterLaurel
40 x 3 / 45 x 3 / 50 x 3 / 55 x 3 / 59 x 3 (PR)

Did the box jump/burpee "interlaced" tabata interval thing after. Didn't keep a real count because I was just going for a little extra exercise, but did around 5 or 6 jumps and 3 or 4 burpees (strict) each set.

I did take some pics at Jackie, but they're embarassingly bad. Maybe Dan can share some photography tips cause I could really use it. But here they are... http://frenchfrywpepper.fotki.com/2009/crossfitjackie/ Sorry they're mostly of Paul, but Bethany you were in his heat so I got some of you too.
June 22, 2009 | Unregistered Commentersarah
115, 125, 135x2, 135x1, 125. felt good to hit an old 1RM in this wod. nice lifting with gabrus as well, very inspiring.

david mak, the eggs are awesome! had two for dinner with tomato sauce. thanks again!
June 22, 2009 | Unregistered Commenterpaul

Couldn't get that last one at 190 high enough to sneak my head through.
June 22, 2009 | Unregistered CommenterJeremy
75x3,85x3,95x3,100x3,105x0 ehh dont really like presses but the burpee box jump mix up was "fun"
June 22, 2009 | Unregistered Commenterjosh m
Warm-upSome light Rowing and DROMS

Press(45x5, 75x5, 95x3)115x3, 120x3, 125F, 120x1105x3x2, 95x5

PASSED on the Tabtata Mash up.

I have pictures of "Jackie" from Dan. They'll be up in a couple days, for now, I like to pick from them so that the sbk main site picutures are new to everyone
June 22, 2009 | Unregistered CommenterDavid
Tabata Mash Up:


June 22, 2009 | Unregistered CommenterJoe
warm up bar, bar, 6575x385x395x3100 x2105x195x2

Tabata thingee Burpee and Box Jumps..122 reps total...didnt count separately.

One of the most anticipated rest days in awhile.!
June 22, 2009 | Unregistered CommenterShawnS

70lbs. my year long sticking point. whatever, i hate pressing.

and 13;30 annie.
June 22, 2009 | Unregistered Commenternicole
Pressing was gloomy because we don't press very often. It's hard to improve at something you don't practice much. I felt the same frustration, and I know the antidote is to press more!

(22x5x2; 32x5, 45x5)55x3, 60x3, 65x3, 70x2, 70x3, 73x1

tabata mashup: 103definitely sandbagged this onekinda pooped today.
June 22, 2009 | Unregistered CommenterMargie
Would have liked to be there to press, but decided to play it smart and rest my shoulder instead. (Hi Laurel!)

Stayed home and watched CHUD.

Later found some Oreo cookies while cleaning my apartment -- didn't even know I owned these things! Covered with a light layer of dust, and packaging that looks like something from the 80's they've clearly been here for a long time.

But, they're enough preservatives in Oreos that they never go bad...

Hope to be back in class soon!
June 22, 2009 | Unregistered CommenterDan R
Here are the photos I have. They are only from a couple of heats because I then started warming up for Jackie myself.

June 23, 2009 | Unregistered CommenterMalcolm
David Mak - I just devoured my morning eggs and they had beautiful dark yellow yolks, delicious. Thank you for lugging them back from Vermont for us.
June 23, 2009 | Unregistered CommenterLaurel
My pleasure with the eggs - I love good, healthy food and I love sharing it as well!

Press had me nervous because of my tweaked shoulder but:bar, 90, 100, 100, 100, 105, 110X2I had a mental block getting past 100 but it felt ok once I went for it. A little wobbly and much concentration needed to approximate good form. The shoulder actually feels fine this morning.

Tabata mash up - I think I took it a little easy on this one, shame on me !)41 Burpees65 Box jumps106 Total

500m row - 1.20 something (maybe 1.24)? Totally gassed.
June 23, 2009 | Unregistered CommenterDavid Mak
David M -- that's an awesome 500m time!
June 23, 2009 | Unregistered CommenterDan R
Dmak is a rowing prodigy.he's been putting up crazy #s since his first day on the erg.
June 23, 2009 | Unregistered CommenterShawnS
Tabata mashup -10410" boxmodified push ups
June 23, 2009 | Unregistered CommenterAriel
I think pressing is grump inducing not because we don't do it very much but because it's really hard and the numbers aren't that high. It's just really not that much fun. =(

wah. whine. =)

I suppose it would help if I got me some shoulder mobility. Can I buy that in the on-line store at MBO?

June 23, 2009 | Unregistered CommenterSameer Parekh
weak ducking little bench presses, if you could call them that @30lbs. oh wells.

Annie, doubled up on singles, 14:13. that felt great overall, but meanwhile my shins grew vocal cords and are weeping audibly.
June 23, 2009 | Unregistered Commentertamar
Thanks but I just have long limbs; Great for rowing but suck on most other things workouts. But hell, I'll take it!
June 23, 2009 | Unregistered CommenterDavid Mak

Tabata:BoxJumps and Burpies


June 24, 2009 | Unregistered CommenterLisa J

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