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WOD 10.6.10

3-5 Rounds NFT of:
5 Windmills each arm
10 L-Pull Ups
20 OH Wakling Lunges

Post Rx to comments.
Back Off Week

Jump Rope/Hip Opener Couplet

Steve Cotter Demos Windmills

john and patricio
Patricio and John

Congratulations to Teresa B on her :38 freestanding handstand PR yesterday!

Great work to Colette K for completing a half marathon this weekend with Jeremy's Strength Intensive as her primary training!

Stone Lifting, Yolk Walks, Slosh Pipes and more THIS weekend at Paulie's South Brooklyn Weightlifting Club.  It's free of charge to CFSBK members and you can choose between Saturday or Sunday!  Sign up here!


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Tuesdays and Thursdays from 7:00am-8:00am
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Reader Comments (10)

Did this one last night...5 rds:5 windmills w/ a 30# DB10 blue band pull-ups (rds 1&2), 10 ring rows (rds 3-5)20 lunges w/ a 30# DB (rds 1&2), 35# plate (rds 3-5)(the DB was really narrow to hold overhead so the plate, though heavier, was much easier)

+ LBBS(5)-(45, 95, 115, 135) 155x5x5
October 6, 2010 | Unregistered Commenterkatie
I did this last night too, on my own till Katie jumped in and helped me motivate to get it done. Thanks Katie! Lower back/upper butt region is awfully stiff today. It's probably the baby's fault, or maybe the lunges.Good workout though!
October 6, 2010 | Unregistered CommenterKate B.
Hey everyone!

We are half way to a team - in need of one more guy and one more gal for the Halloween Throw Down at CFV, Saturday October 30.

Who's in? Email shpaddock at gmail dot com

October 6, 2010 | Unregistered Commenterstephaniep
AM at home snatchy stretches and warm up then 15 snatches on the minute 95x5, 105x5, 115x5.

yesterday a before work quickie of row 1000m, 50 PU, 50 SU, 50 squat.

Chip Conrad takeaway: creative burpee complexes, creative explosive push up work, and creative KB complexes combining mobility & strength for concise, diy fitness. Really attractive concept for those short on time. I'm not doing him justice. Buy the book or video.

65% DLs were 245x3x3.

all caught up.

October 6, 2010 | Unregistered Commentercarlos
Warm-UpJump Rope Freestyle and Margie Stretches ~20 min

WOD 10.6.10

TGU/L-Pull/OH LungesR1: 30lb / 5-5 / 35lbs 10/10R2: 30lb / 5-5 / 45lbs 10/10R3: 40lb / 5-5 / 55lbs 10/10R4: 40lb / 5-5 / 55lbs 10/10R5: 40lb / 5-3-2 / 55lbs 10/6-4

I took my time with this. Clavicle felt good with everything except getting the weights overhead, had to right arm push press the DB and plate overhead then transfer over to the left arm afterwards. good fun.

Also surprised at how sore im NOT from the Lever work.

October 6, 2010 | Unregistered CommenterDavid Osorio
Usual warmup + PowerSn/Sn to 60kg.

Snatch: 80x1x5 (x,1,1,1,1)

Jerk: 90x1x2,100x1x2,110x1

Back Squat: 125x2x3

Olympic Rows: 50x6x4

Wasn't feeling particularly sharp today -- was drifting into LaLa Land during the snatches. Hopefully next time I'll feel more confident to wear the Superman Cape-ron.
October 6, 2010 | Unregistered CommenterYoon
I think my crush on CrossFit is turning into love. And, I think that back-off week and being sore are not mutually exclusive categories.
October 6, 2010 | Unregistered CommenterCarrie

I haz them.

-----------------------------------------------Strength Cycle A, Week 7 of 8*Day 30, Paleo Challenge

Psoas and glutes creaky throughout the warmups; tried to ignore/stretch that shit out.

Squat: Got to my work weight, decided to quit after the first shaky rep. Denied. Having trouble forgiving myself for the impulse. I guess it's like Rollins says...."Iron always kicks you the real deal."

LBBS: 45x5, 75x5, 95x5, 115x3, 135x2, 145x1, 152.5x3x5 (PR)

Ugly and painful, but I got them. Thanks for the coaching and cheering and breathing (Josh Martinez!) that got me through those 15 reps.

(Thank you also to Margie for resetting my perspective meter.)

Failed at everything else.

Bench: 77.5, fail, even though I've benched it before.

Chins, a weak performance, 5,5,4. About half of what I did last time.

*Paleo Challenge: 30 days done. Not perfect, but done. Tonight I tried to self-medicate with carte blanche to have whatever I wanted to eat after this soul-crushing workout, anything to make me feel better... the worst I could do was a shitload of meat (veal, pork and guinea hen) and some panna cotta, perhaps the most perfect dessert ever created. At Bino, formerly Po, on Smith Street.

PS. Thanks Ariel for putting up with my fucking drama and helping with the pox that is barbell math.

October 6, 2010 | Unregistered CommenterMichele

my abs are VERY sore from the combination of levers and L-pull-ups. I tried to demo coming up into an inversion on the rings for a client this evening but of void of pain and weakness between my ribs and pelvis prevented me from doing so.
October 6, 2010 | Unregistered CommenterDavid Osorio
also- post work I went to BKB with Sam and did some really light climbing, only like 3 routes. She's much better than I am
October 6, 2010 | Unregistered CommenterDavid Osorio

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