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WOD 11.10.10

5x250m Sprints on Erg
Rest 5:1 [example: if you rowed a :40 250m you will rest 200s (3:20s)]
Compare to 7.5.09

Post times to comments.

Accessory Work:
Beginners-Skin the Cats
Advanced-Back Levers

Post option to comments.

Rip: OMG u r totes strong!
Shane: Thx Rip, Ttyl!

Happy Birthday Dear David, Happy Birthday to You!!

Please Join us in wishing a very happy birthday to our fearless leader David Osorio and his lady Sam S!  David turns 26 today!  When you see him, give him a hug (don't be creepy) or a handshake and make sure to leave a message on the blog.  Without David and his continued hard work and dedication this gym and the amazing community that has grown out of it would not exist. 
David, have a wonderful day and we all hope that 26 is another year of continued health, happiness and success!

Got a favorite David Osorio moment? Post hilarious annecdotes and touching stories of friendship to comments.


Congratulations to Gabrus and his rugby team the Village Lions on winning their game this past weekend and moving up to Division 1!

 On the goal/accomplishments front we're a little over a week in to November and already people are working on and knocking out their November goals.

  • Isaac W. hit is goal of 2 Double Unders and is now bumping that number up to 10

  • Isaac G. (no relation) hit 225 for a BIG FSQ PR

  • The Foxes hit his and hers PRs in Annie with Jess at 6:57 and Chris at 4:57

  • Carrie M. hit her first strict pull-up

  • Peter H. hit 19 consecutive doubles and an FSQ of 185

  • Nick Klagge and Joe W. put up 200 for a 1-RM FSQs

  • Samir C. has 10 consecutive 20# weighted pull-ups under his belt now

  • and finally Lil' Stephie Rivera Front Squatted 85lbs

Congratulations to all the athletes who have hit PRs and achieved goals already.  Remember we LOVE giving you shine and the Accomplishment board is the best way outside of the blog to let us know how your hard work is paying off. 


Reader Comments (45)

Happy Birthday David!
November 10, 2010 | Unregistered CommenterJessica Bailey
Happy Birthday David!It's hard to believe you're 16 already!
November 10, 2010 | Unregistered Commenterwillie
Happy Birthday David- enjoy!
November 10, 2010 | Unregistered CommenterRob Israel
Happy birthday David! 'ave a good 'un.

Shouldn't that be Chris at 4:57 and Jess at 6:57?

November 10, 2010 | Unregistered CommenterSamir Chopra
Happy birthday to David, whose private campaign to outperform 99.999% of his miserable generational cohorts The Millenials is so far succeeding rather brilliantly.
November 10, 2010 | Unregistered CommenterMichele
November 10, 2010 | Unregistered CommenterJCINTO
November 10, 2010 | Unregistered CommenterChris A.
Happiest of birthdays to you David!!!
November 10, 2010 | Unregistered CommenterDeb
Dear Coaches:

Would it be possible to post a link to the last time we did 5x250s? It was back at the Lyceum (we did it downstairs) - can't remember the date. I'm going to go dig around in my logbook in any case.

November 10, 2010 | Unregistered CommenterSamir Chopra
Happy birthday David! You are truly an inspiration.
November 10, 2010 | Unregistered CommenterNick K
Happy birthday David! And many thanks for all the work you've done to create this incredible community!
November 10, 2010 | Unregistered Commenterariel
November 10, 2010 | Unregistered CommenterTeresaB
Happy Birthday David (what, no special birthday WOD?)!!!
November 10, 2010 | Unregistered CommenterDavid Mak
Happy Day of Birth David! Thank you for being so awesome and inspiring.
November 10, 2010 | Unregistered CommenterBethany
The first "business" meeting I had with David was dinner after classes at the Lyceum one night. I had asked to come on as coaching staff and we were going to discuss it. We went to Sheep Station. David says, "the burger is good, and they have a burger and a beer special". So I order the burger and a beer special. David orders the roast chicken with vegetables, no potatoes, no bread, no beer. I figure he's a teetotalling paleo nutter. I feel like an ass as David drinks water, and I start to think about the (in)appropriateness of drinking a beer while asking for a job. David looks disgusted. What kind of coach/trainer drinks beer and eats hamburgers? Within about 5 minutes of getting our food he goes to the bathroom (for the 3rd time), comes back and says he will have to cut the meeting short, he just isn't feeling right. I am left to finish my beer and burger all by myself and wonder just what kind of jerk I really am. No way I'm going to coach at CrossFit South Brooklyn now.

Turns out that David had been having gasrtic distress since a bad meal in the am and had considered cancelling our meeting all together, but decided to try and champ it out. Within about a week I assisted in coaching my first class. I make it a point to express to David (especially on special occassions like FGB, Murph, etc) what a fantastick comminuty we have here, one that wouldn't exist without him. I feel fortunate to be a part of it and to be able to make a living doing something that I'm passionate for. So I gues this is the virtual version of that sentiment.

Cheers, Captain! May you have many more birthdays and continued success in life.
November 10, 2010 | Unregistered CommenterFox
Happy Birthday, David!

I haven't been around long enough to have TOO many memories yet, but I have to laugh when I remember the time Will and I ran into David at Prime Meats. We were maybe just out of Foundations and I got a little panicky thinking that he was going to judge us on whether or not there was toast on our plates.

But other than that, totally good times!

Also, my goal that I have not written down anywhere but right here right now is to start writing on the blog regularly. Starting NOW!
November 10, 2010 | Unregistered CommenterRobin
Happy Birthday David!

My memories always go back to the park, where he'd show up carrying some new toy to introduce whoever showed up to. Sandbags, kettle bells, rings, jump ropes.

You've come a long ways. It's an honor to have witnessed it. Long live the good times.

November 10, 2010 | Unregistered CommenterErik K.
All the best David! Have a great day and thank you for you do to ensure CFSBK is such a stand out in terms of talent, community and philosophy. It is appreciated by all.
November 10, 2010 | Unregistered CommenterAsh
Happy happy day David! It was clear what you were made of from the moment you welcomed me as a pregnant lady to Foundations with open arms, and then spent the next 20-odd weeks making sure I stayed safe. I'm so happy to have found this community and look forward to many more years of calling you coach. (Except I never call you coach. Well, you know what I mean.)
November 10, 2010 | Unregistered CommenterCharlotte
Happy Birthday David! and thank you!
November 10, 2010 | Unregistered CommenterCherylyn
David Who?
November 10, 2010 | Unregistered CommenterJoe
Happy Birthday David :-)

You are one of the most motivated, hardworking individuals I know. What you have been able to accomplish at SBK since I started is inspirational. No matter what's going on at the gym or in your personal life, you always find a way to stay connected to each of us (that's awesome).

My favorite David moment/story isn't a particular story, but more of a character trait that I truly love/admire. I just love it when David goes all OCD at the gym, his obsessive nature about how the gym is never clean enough is just so damn endearing. XOXO
November 10, 2010 | Unregistered CommenterJuliana
Happy Birthday Fearless Leader!!

Thanks for everything you do and the passion you bring into the box. I admire the way you're able to treat each and every one of us as individuals, concerned for our needs and always looking out for us.

All the best for a wonderful year!
November 10, 2010 | Unregistered CommenterAvi
A very happy, happy birthday to you, David!
November 10, 2010 | Unregistered CommenterBecca
Happy Birthday David!I really enjoy your randomness, like when you make everyone get into a plank position as one person names out every musical instrument they can think of to fill the 60 seconds.
November 10, 2010 | Unregistered CommenterJulie
It was my 1st outdoor wod @ the Lyceum and someone suggested David show off some belly button to the bar pullups on the scaffolding. He rips off a couple then loses his grip and flies off to the sidewalk, landing flat on his back. I'm completely horrified because if that had been me, I'd have died. He gets up with a sheepish grin, wipes some gravel out of his elbow and explains that the wod will entail running burpees and lunges. I'm still trying to scrape my jaw off the ground... 3, 2, 1, GO!
November 10, 2010 | Unregistered CommenterPeter
I forgot to mention my favorite David memory!

I had been introduced to Crossfit by the ever-proselytizing Laurel and signed up for a Foundations cycle in November of 2009. As it happens, my very first Foundations class was exactly one year ago today...

I got to the Lyceum a little early. A bunch of people started showing up and soon it was quite crowded. I knew there were only a few in the Foundations class so I was wondering what was going on. Then this guy walks in from the stairwell and all of the people break out into a chorus of "Happy Birthday"! I had never met this guy in my life, but I joined in anyway, substituting "Hmm-hmm" for "David" because I had no idea who he was.

I think that was the first time I realized that CFSBK was really, really different from a regular gym.
November 10, 2010 | Unregistered CommenterNick K
hope you're having an awesome day, david!
November 10, 2010 | Unregistered Commenterjeannie
Happy bday David.

Keep doing it the way you're doing it, cause its obviously working.
November 10, 2010 | Unregistered CommenterNoah
I first met David in Feb 2008 when he was assigned to be my trainer at Equinox--i had ticked off things like build muscle mass and bone density and get stronger, and NOT lame girly things like lose weight and tone up, on my "what kind of trainer do you want" questionnaire, so of course they gave me to the CrossFit nut!

As soon as i saw him i thought, "I'm going to get along with this kid." But then he started talking about how i was only going to be lifting barbells (none of these sissy machines!) and getting callouses on my hands, and I'm thinking, "You're going to get fashion girl to this? Yeah, right -- Good luck..."

It is entirely to his credit that I'm picking at my callouses right now, nearly three years later!

Happy Birthday David!

November 10, 2010 | Unregistered CommenterColette
Happy Birthday David!!

Three memories of David that pop to mind: David in his fabulous alligator costume, running the Manhattan Halloween parade in the pouring rain with a great big water-logged tail wagging behind him: David squizzling up his face and looking miserable while discovering foods he doesn't like (very funny): David getting beaten with sudsy oak leaves by a large Russian man and then sitting in the ice water bath at the Russian Turkish bath house as long as he could, staring at the clock and trying to induce the rest of us to join in. "Come on Laurel, you could use a higher pain tolerance! It'll be good for your training."

At home WOD:

Pistols: 5x5 each leg. PHEW. Now I know what Alec means when he says my left hip is weak as an anemic kitten. Left side is much sloppier and struggled in the last two sets.

Tabata Push-Up: 64 total reps. 15-8-7-7-7-7-6-7. I knew I needed to work on these, but this is a good illustration.

Abs are STILL miserable - not sore to move, but super tight. Looking forward to this going away soon.
November 10, 2010 | Unregistered CommenterLaurel
Happy birthday, David! Thanks for all your support during my short time at CFSBK. It's been greatly appreciated!
November 10, 2010 | Unregistered CommenterPaul Baumeister
Not the best day... had to bow out after the third sprint with crazy nausea. Very disappointing as I was teamed with Willie who was just amazing.41.9, 42.4, 44.6 blahh
November 10, 2010 | Unregistered CommenterDavid Mak
Guys and Gals,

This MADE my day. I can't overstate how much all of your kind words mean to me. The quality and class of the people we train with is unparalleled and the most rewarding part of what I do. You guys have brought so much happiness into my life and I can't thank YOU all enough.

Lots of great memories here, I remember them all well and they all made me smile. I'm excited to see all the new memories we make in the upcoming year!

I will see you all tomorrow or later this week.

thank you Thank you THANk You!
November 10, 2010 | Unregistered CommenterDavid Osorio
First a memory of David:

We were at the Korean Spa in Queens (wonderful place) and finishing up after a few hours. David suggested and then managed to talk me into Tabata hot cold bath cycles. 20 seconds in 108 degree water followed by 10 seconds in 50 degree water. Eight rounds. Rejuvenating.

At home wod. 5x5 Pistols on each leg. 3x3 Candlestick negatives (positive was piked). Had to pike the negative on the second rep in the third round so I called it quits.

Then tabata knuckle pushups. After a good start these went to hell and I called it after 4 rounds.

Goal: Get back in the habit of posting here.

Confession: I got bad about logging around the wedding (I know, I know, but after 3 years of logs I have a big fat three month blank). So I will get back to logging.
November 10, 2010 | Unregistered CommenterMalcolm
48.6/48.7/49.9(bile rising into mouth)/51/52.1

LOVE the sprints!
November 10, 2010 | Unregistered CommenterPeter
i'm reserving judgment on david. i just feel like he's hiding something.

November 10, 2010 | Unregistered Commenterbaz
I've been training most of the day so I'm coming to the party a little late.

2011 will mark my third year working with David. I can remember vividly the first day I walked into the Lyceum fresh out of my Level 1 Cert looking for someone to train me in the art of training people. I was nervous and not sure what to expect having just left another CF box where I felt overlooked and largely lost in the shuffle.I was put INSTANTLY at ease by David's demeanor. He was warm, centered and someone I knew I wanted to learn anything he was willing to teach me.Later, sitting over coffee and tea in the cafe with David, Margie, Jacinto and Allison I knew I had found a home.

I can't express the joy that this community brings me and the ways it has changed my life for the better. It's been a pleasure and honor to work with David, to watch him grow as a coach and business owner. I am honored to have David as a boss, colleague and friend.And undoubtedly I am a much better man for it.

So thank you David for everything here's to many more. Happy Birthday, brother.
November 10, 2010 | Unregistered CommenterShane
Happy Birthday David!

This workout almost killed me the last time we did it, made me want to cry this time.

46.6 47.? 48.? 49.7 49.6

The date listed for the compare to was before I joined so I found the date for when I did it. Thought it may be helpful for others too:


my old times ranged from 48.7 to 56.6

so I'm quite happy, big improvement from a year ago. Also some credit to to my partner Erik, without his cheering my times definitely would have been slower.

November 10, 2010 | Unregistered CommenterJames N.
Strength Cycle #2 Day #7

Pre Class: tennis ball love for my calves, thighs and feet. always a good time

SQ: 45*5 135*5 195*3 230*2 270*3*5

we are nearing the end folks. i'll do the 275 on friday and then next week its 2.5# increases. i'm basically wiped out after i squat at this point.

PR: 45*5 65*5 85*3 100*3*5

another reset on my nemesis. surprisingly these felt kinda heavy. i don't know WTF is up. i don't have the shoulder pain anymore so that's not the reason. just have to keep trying i guess.

CH: +15lbs 8 8 7

felt ok. arms were fried at the end though.

i'll join everyone and wish a happy birthday to david.

November 10, 2010 | Unregistered Commentercloyde
Snatch warm up then 30 95# snatches in 6:28 at home before work.

Happy birthday and best wishes David.

Thank you for making CFSBK so special. The spirit and family you have cultivated here is really amazing. I feel fortunate to be a part of it.

November 10, 2010 | Unregistered CommenterCarlos
hoot, I done left my yesterday rowing times at the box. I think they were 48.7, 47.7, FOMA, 48.x, 49.0

By way of comparison, here are last year's times (from 3rd October):

48.6, 47.2, 47.8, 48.5, 49.6.

About the same, which is a little disappointing, but I think I was way more messed up in my head this time about the danger I was in of falling off.
November 11, 2010 | Unregistered CommenterSamir Chopra
As always, I enjoyed being inverted on the rings for the first part of class - though it probably added to the nausea that built up during the sprints...

Even coming in with a positive attitude about the 5 x 250m row, it still got me! Argh. I was trying for a little better. A slight improvement over last time. I don't remember the date, but it was upstairs in the Lyceum.

54.1, 55.1, 56.4, 59.0, 59.6

Ir took me a while to recover post-WOD.

November 11, 2010 | Unregistered CommenterBecca
-walking the Brooklyn Bridge + about 1,000 miles.

-RTB. Everytime.

-boozin' at a classy/famous Italian joint while painfully underdressed.


-Just chillin' in general.

Happy belated birthday!-A

November 15, 2010 | Unregistered CommenterAdrian

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