« Rest Day | Main | "Angie" »

Back Off WOD 11.8.10

5 Rounds NFT of:
3 Turkish Get Up-to-Windmill each arm
10 Wave Squats
20 Hand-to-Hand Swings

Use same bell for the whole round, working towards heaviest bell you can handle
Rest as needed between rounds

Post loads to comments.
Back off Week

James N got hops

Congrats to the CrossFit SBK Athletes who competed in the Marathon yesterday!   Here are their race results:
Meghan R 3:25
Jess F 4:19
Jenn M 4:36


Poland's National Weightlifting Team Training Footage Part 2 of 10
Chris Spealer does "Angie" in 10:11 CrossFit
Paleo Meal of the Day Foodee
Lies, Damn Lies and Medical Science The Atlantic

Reader Comments (31)

hey folks! Thanks for all the supporting and fierce cheering squad! Great day for a run. Finished in 4:36; great start but feet crapped out at 20. Great time anyway...will be in a coma for a few days.
November 8, 2010 | Unregistered CommenterJenn Maldonado
Nice use of those arms, James!

Jenn.. Blog updated with your time! What do you mean your feet crapped out?
November 8, 2010 | Unregistered CommenterDavid Osorio
Congratulations to all the CFSBK marathoners. I'm very, very impressed.
November 8, 2010 | Unregistered CommenterSamir Chopra
wow, a bit of a surprise when I checked the blog today. Bit surreal seeing myself in slow motion.

Congrats to the marathoners!

Was also good to see a bunch of CFSBK peeps out cheering yesterday.

November 8, 2010 | Unregistered CommenterJames N.
Matrix 4: The LeapStarring James N of CrossFit South Brooklyn
November 8, 2010 | Unregistered CommenterFox
James has been having a great week - he totally blew away his PRs on his front squats as well, going from 160 to 200 if I'm not mistaken.

My lats and shoulders are really sore today. I wonder why.
November 8, 2010 | Unregistered CommenterSamir Chopra
Congratulations to the marathoners! That is a milestone achievement. Enjoy the accomplishment!
November 8, 2010 | Unregistered CommenterJr

did others see the article about sprinting in the Times last week? it was not terrible:


i have been sprinting by myself as the only non-strength training i do during strength cycle, but like the idea of a track club to do it with. does anyone have experience with this in Brooklyn?
November 8, 2010 | Unregistered CommenterMichele

We've done a couple of informal running workouts at the Red Hook Track:


Additional benefits include getting to eat ballfield tacos afterward (in the summer at least).
November 8, 2010 | Unregistered CommenterNick K
Went down to CrossFit BWI to meet up with some friends from my gym in VA and do the Mid-Atlantic Hopper Challenge. It was a lot of fun and really well-run! The premise is that they pick the workouts out of a hopper so nobody knows what they will be until a couple of minutes before the first heat. It's not totally random though, so they have some idea of the format before each workout is chosen. E.g. in the first workout they decided it would be a couplet but drew the movements and weights from the hopper and then decided on the rep scheme.

Workout 130-20-10 of Wall Ball shots, Hang Power Clean @95Wall Balls killed me on this - missed the target a couple of times and dropped the ball on the last rep twice (you had to catch it or re-do the rep) HPC were light and grip was the only limiting factor.

Time - 7:09 (Best time was 3:39)

Workout 2Max Reps in 3 minutes of Back Squats @225

Saw a couple of people in the heats before me fail and have to take the weights off and get the bar back on the rack, so that got in my head a little and I don't think I went as close to failure as I should have.

Score - 23 reps (Best was 55)

Workout 3Row 500m then 44 Double Unders

My strategy was to go at like 90% on the row and make sure to get the DU unbroken.

Time - 2:11 (Best was 1:58, I was 5th overall)

2nd day

Workout 4AMRAP in 7 minutes of 5 Push Jerk @135, 12 KB Swings @24Kg, 7 Burpees

You had to click your heels in the air during the burpees, which was kind of silly but not that hard to remember to do.

Score - 5 rounds even (Best was 6 rounds + some KB Swing)

There was a cut and the final workout only had the top 10 men/women.

Overall I was 41st out of something like 85 guys, which I was really happy with since last year I was near the bottom. I'll definitely do it again next year. If anyone is considering competing I would recommend that you do it - the events themselves are a lot of fun and it really helps to motivate and push you.
November 8, 2010 | Unregistered CommenterDan L
Michelle -

Yes, I saw that article, too. I've been very intrigued by this idea over the past year. I've spoken to other people who also had good results following sprinting programs.

Check out CrossFit Endurance which basically gives you a program of this sort with WODs. You can choose your focus: running, biking, or rowing.
November 8, 2010 | Unregistered CommenterBecca
thanks becca and nick.

i mostly want other warm bodies to do this with - crossfit has taught me that i'll be about 5000% more willing to do this stuff if it's not a solo endeavor.

and i'm not a runner nor do i aspire to be one. i just think sprinting is pretty much the IDEAL compliment to strength training.
November 8, 2010 | Unregistered CommenterMichele
Prospect Park Track Club are a bunch of nice folks. Runners are all a bit odd, me thinks, but they're a good bunch. Jess and I ran a few 5ks with them but I think they do speed work as well.

Is there a rumbling by our masses for regularly scheduled CF Endurance-type sprint work? I've thought about this.
November 8, 2010 | Unregistered CommenterFox
I did 2 rounds of this at home w/ 12kg and my lower back started to feel really achey and fatigued and even kind of seizing up a bit after the squats. so I stopped. love the TGU-to-windmill move!
November 8, 2010 | Unregistered CommenterCharlotte
michelle, fox -

i despise cold weather but really, really want to get motivated to be on a sprint or cf endurance type program. i also don't like running on degraw street, especially when it's for time. so i guess the answer is a reluctant yes if I can work out the timing, etc.
November 8, 2010 | Unregistered CommenterBecca
oops...i mean one-l michele. sorry.
November 8, 2010 | Unregistered CommenterBecca
bless you, becca.

yea, count me in - provided it's NOT training-to-race running. that's not my deal.
November 8, 2010 | Unregistered CommenterMichele
Big vote yes for CFE classes at CFSBK.
November 8, 2010 | Unregistered CommenterJoe
@Fox--add my name to the track-workout-supporting faction. I'd love to do some organized track work, say once a month or so. I also feel MUCH more comfortable running barefoot at RH than on Degraw and I like getting to practice that.

Somewhat on the topic, I loved the jump-up-sprints we did with Shane a couple of weeks ago and can't wait to do those again.
November 8, 2010 | Unregistered CommenterNick K
Keep those comments coming on speed/sprint work...


Someone asked me this week how much fish oil they should be taking (they were taking 2 caps/day). As often, it's not a simple one size fits all answer. This has been posted before on the blog but there isn't a permanent link so here it goes again.


I use this guide for myself, and take more when I eat crappy, or something like Angie comes up.
November 8, 2010 | Unregistered CommenterFox
While I cannot lie and say I look forward to running at all, I do want to incorporate sprinting into my training. I will certainly not do that on my own with any regularity so something scheduled through CFSBK would be so helpful!

I will forever feel like the only sane option is to walk if nothing dangerous is chasing me.
November 8, 2010 | Unregistered Commenterariel
Sprint work would definitely be fun. Like Becca, I get very nervous sprinting on DeGraw St. I feel like its an obstacle course with all sorts of crap getting in the way: busted sidewalks, pedestrians, forklifts, trucks, dog-poo, babies (OK, I exaggerate, but you get the picture).

Some of kind of sprint workout, every once in a while at Red Hook, would be awesome. I think the cold weather makes it impractical for the winter, but once the temperature gets back into the 50s-60s, we should do it.
November 8, 2010 | Unregistered CommenterSamir Chopra
I like sprints, even on Degraw, even in this one WOD where they were mixed with OHS and I knew walking the next day would be a challenge. I agree with Nick: pop-up sprints were almost as much fun as dodgeball. Yay sprints. I would go to Red Hook for sprints, especially during taco season.
November 8, 2010 | Unregistered CommenterJZ
Another pre-workout post...

This one is totally unrelated to CrossFit or fitness or nutrition or the likes.

Does anyone have an Aerobed or any other temporary sleeping apparatus (i.e. camp roll) that I can borrow for Thursday-Sunday night?!?! It is just for 1 person.

This week totally snuck up on me.
November 8, 2010 | Unregistered CommenterBecca
Hello all! Thank you all for your support during the Marathon! It was truly an awesome experience and I'm glad that many of you were out cheering us on. Brooklyn had the loudest, most energetic fans, hands down!

I have to say, it wasn't easy. The aches and pains crept in a lot sooner than I would have liked. I felt some knee, hip and hammy soreness pretty early on which surprised me since I hadn't experienced any of that during my training. Thankfully, each time I started feeling like slowing down, I got to see Chris and my family. Their big smiles and cheers made me forget how long I had already been running.

Until mile 23. I swear those last 3.2 miles were the LONGEST ever. I think I slowed down to about a 12 minute/mile pace. I had to force myself to not stop to walk, and I kept telling myself that the faster I ran, the faster I would be finished. At Columbus Circle, about 800m way from the finish, there was a large cheering crowd for Subway Jared. I figured that since they were all still there, I must be running faster than him. That made me kinda laugh to myself, and it was also enough to make me pick up my pace. I was able to finish strong and with a smile!

So with a finish time of 4:19:00 (9:54 pace) I accomplished all of my Goals!:-sub 4:30 time-beating Oprah's time (4:29:20)-beating Jared (5:13:28)-having finish time printed in NY Times-finishing with a smile!

Will I do it again?-Not in the near future!
November 8, 2010 | Unregistered CommenterJess
PR on the Press today. 230lbs. Power lifting meet in 3 weeks. Jess, amazing work! I can't even conceive of running for that long or that far. I hear good things about sprints...
November 8, 2010 | Unregistered CommenterPaulie T-Shirts
Nice job Paulie! I can't even conceive putting 200lbs overhead! ;) Becca, I am currently in possession of Jenna's aerobed that she loaned to us recently. With her blessing, I could pass it on...

Since I was feeling mighty good, I came in tonight for the 5pm class.Warmup:-jump rope, sun salutations (while the others rowed)-Foam rolling: legs, lats, pecs

2 Rounds NFT of:-3 TGU to Windmill-10 Wave squats-20 H2H kb swingsDid all of the above at 12kg. Even that felt hard. Super hard to hold the weight overhead for all of the tgu's and windmills. Could only get 2 rounds in and I was perfectly happy with that. The wave squats really highlighted some sore hammies. I also felt a little tightness in my lower back so I made sure to take this very slow. Honestly, I was just happy to be able to squat...and get back up. :)

Good to be moving. Looking forward to active recovery class tomorrow.
November 8, 2010 | Unregistered CommenterJess
Blah, post didn't take. Made up Angie 22:11. I had previously posted some details but I've now lost steam and am going to bed.
November 8, 2010 | Unregistered CommenterDavid Mak
Strength Cycle #2 Day #6

Pre Class: runt to modells to buy some cheap shorts because i forgot mine and was to lazy to go all the way back home

SQ: 45*5 135*5 205*3 225*1 265*3*5

weights are still going up but with much more effort. this shit is getting real heavy. i was tired as hell after each set.

BP: 45*5, 95*5, 115*3, 137.5*3*5

weights felt fine. still room to grow.

DL: 135*5, 225*5, 305*5

always fun deadlifting. weight felt comfortable. we'll be moving on up.
November 8, 2010 | Unregistered Commentercloyde
Warmup: 4 minute row, foam rollin'

Work: NFT of 1-3 TGU to Windmill, 10 Wave squats, 20 H2H kb swings. Did 2 rounds with a 12kg kb, then 1 using a 25lb db for the TGUs and 1 pood kb for the squats and swings, then 1 round using the 1 pood for everything, then 1 round using 1 pood for TGUs and 1.5 pood for squats and swings.

This was the perfect workout for returning from a weeks absence from the gym. Also, I noticed that my tolerance for a heavy kettlebell pressing into my wrists is increasing, I think the time I've been spending with the cute little red KB doing the socket-reset drill has really helped.
November 9, 2010 | Unregistered CommenterBethany
Congrats to all the Marathoners. I too would def be into an endurance type class.

Yesterday I made up for missing angie, so I did a scaled down version

30 Strict Pullups, 50 Pushups, 75 situps, 75 squats. 11:12

November 9, 2010 | Unregistered CommenterDhalioua

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>