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If your arms are feeling sore from "Fran" and/or Elizabeth, consider making today a practice session with moderate weight. If you feel good, attempt a heavy single.
Athletes can Push Jerk or Split Jerk.

Post loads to comments.

"Death by": Box Jump
Complete +1 Box Jump every :30 until you cant keep up with the required reps. Choose a box height that will allow you to complete at least 10 rounds.

Post total work and Rx to comments.

Compare today's entire WOD to 3.31.10

Felipe deadlifts 405lbs

Strength Cyclers post Total

Numbers don't lie.  The results

"Sex at Dawn" by Christopher Ryan and Cacilda Jetha (WFS)
A scientific and anthropological perspective on human sexuality

Reader Comments (29)

Congratulations folks! I am sorry that I couldn't be there. I can't wait to hear about all of those prs!
December 16, 2010 | Unregistered CommenterJr
3rd 7am workout this week. Who is this guy?Back Squat275x5x3 (my old PR was 285x5x3) So that should be next week!Bench230x5x3Dips6,6,7

December 16, 2010 | Unregistered Commentergabrus
I highly suggest people warming up with shoulder mobility drills, footwork drills, and empty bar practice in order to hit the right positions prior to this session.

And FYI for everyone, today is my last final so I'll be on my way home tomorrow morning for a month. I can't wait to be back.
December 16, 2010 | Unregistered CommenterBrian D.
I posted my Total numbers late last night, but I think they're worthy of a re-post no?

CrossFit Total:Squat - 165 (15lb PR)Press - 75 (5lb PR)Deadlift - 175 (10lb PR)Total Total - 415 (30lb PR since 8/21)

Feels good to cross the 400lb barrier. My next goal is to get that deadlift in line. Thanks again to everyone that cheered. And thanks Coach Jeremy for all the great coaching over the last 8 weeks.
December 16, 2010 | Unregistered CommenterSarah
its unclear to me what Sex at Dawn has to do with crossfit, but... yeah polyamory!
December 16, 2010 | Unregistered CommenterJenna J
Congrats to all the heavy lifters last night. I was particularly impressed by the ladies, they put up some great #'s. Coach Jeremy runs a brilliant program, and I suggest trying a cycle for anyone who wants to get strong. Charmel, you are a beast-nuff said.
December 16, 2010 | Unregistered CommenterJack
@Jenna: That article will result in David asking this question on the blog: "How has Crossfit improved your sex life?"
December 16, 2010 | Unregistered CommenterSamir Chopra
I haven't looked at the link yet, but...yeah Jenna J ;)
December 16, 2010 | Unregistered CommenterFox
Well I may have to get the book now. I say with no irony to a paleo community that I think everything that I need to know about sexuality can be found watching Animal Planet. ook ook.
December 16, 2010 | Unregistered CommenterJr
Congrats to everyone who just completed the Strength Cycle.

Last night was quit an impressive show! Sorry I couldn't stay for the dead lift but I enjoyed watching everyone kick ass - and make it look easy - on the squat and press.
December 16, 2010 | Unregistered CommenterBecca
Congrats to all you uber-strong people. Last night was very impressive. Coach J said everyone PR'd on at least 2 lifts, most 3. Way to go!!!

Cycle after cycle the numbers keep proving: want to get stronger? Do a strength cycle - you won't regret it!!
December 16, 2010 | Unregistered CommenterAvi
Hey All,

It was so great to visit this weekend! And for those of you I missed--next time!

So as I expressed to quite a few of you, I am really struggling over here in Pitt with my training. There's no real programming and I'm losing strength...and motivation:( If you have any thoughts on what I can do (i.e. making up my own workouts at the school gym, getting a virtual workout buddy) please send them my way, either via the blog, or email me: sjoywil (at) gmail

I miss you all SO much. xoxo
December 16, 2010 | Unregistered CommenterSnip

How to begin, how to begin.

Rejected ledes:Strength cycle is dope. Here is my rap song about strength cycle. (rejected because I can’t rap)

Three cycles in a row and I’m still not strong enough. And that’s: OK. (untrue)

What in the name of Peter, Paul and Mary is wrong with my left knee? (boring)

Strength cycle: be like a shark (inside joke)

Strength cycle: join us if you think “that’s what she said” is still funny (nothing good can come of that)

Approved lede:(In Britney Spears voice) Strength cycle: it takes a village, y’all.

Thanks Ariel for the motivation, Bethany for the loaner shoes, Jack for talking me down during the meet without putting me in a full Nelson, Charmel for the One Approved Hug, Avi for like a million words of encouragement, Cloyd for visualizing me hitting my squat depth, Jessica Bailey for river dancing at the after party, Osorio for the evidentiary photo that made the difference, Debbie Parsons for the pre-meet tune-up, and Juliana for being my original strength cycle agent, barbell mathematician, and all around DAWG.

Also, it means a lot to have the other coaches come to the Total and witness our successes. Even if they stand on the other side of the gym. And pretend to be all disinterested.

I saw that.


I had three goals this Total, my third in a row with the Strength Cycle:

- PR on every lift, no backsliding (I got 2/3)- Deadlift 200lbs (check)- Put 20lbs on my Total (check)

Results:Squat 162.5 (2.5lb PR)Press 65Deadlift 200 (20-lb PR)TOTAL: 427.5 (25-lb PR)

Coulda shoulda woulda on the squat, but there’s time. Plenty of time.

I was all bummed that my new weightlifting shoes arrived in the mail too late to wear to the meet. After 6 months of dedicated powerlifting, I am appropriately superstitious and I now recognize that this is a sign.


What to say about our fearless leader that hasn’t been said already…

He is a good coach.He is strong.He looks out for us.He has the correct attitude toward yoga.

Jeremy, thanks.

The rest of you: sign up for strength cycle.


December 16, 2010 | Unregistered CommenterMichele
I have to second Michele - a special strength cycle shout out to Jessica Bailey for post lifting entertainment. That girl knows her soft shoe irish tap!!
December 16, 2010 | Unregistered CommenterAvi
Dear Strength Cyclers: Did you know that you are very strong?

Seriously, this class is awesome and I can't wait to do it again. Many thanks to Jeremy and all of my fellow cyclers.

Total: 452.5 (82.5 up from last total in August)Squat: 165 (20lb PR)Press: 72.5 (12.5lb PR)Deadlift: 215 (um.... 45lb PR, whaaaat?!)

My goal going into the Total was 450, and while I made a lot more of that in the deadlift (and less in the squat) than I expected, I am psyched.

December 16, 2010 | Unregistered CommenterErica
Charlotte's dad successfully completed this WOD at about 11:00 this morning at the Cleveland Clinic: removal of the seven-year-old Dacron velour aortic graft; aneurysm repair (it was really a pseudo-aneurysm) with a new graft; and replacement of the aortic valve with a brand-new bovine tissue valve, which is working perfectly – better than the old. The surgery was finished two hours ahead of schedule, and as of 5:30 p.m. Charlotte's dad was awake! He feels crappy, but all's well.

Charlotte sends her best from balmy Cleveland.
December 16, 2010 | Unregistered CommenterNick Peterson
Best wishes to the Grandpa and family Nick & Charlotte.

7am Jerk 165#. Nailed my chin with the bar 1st attempt. Lesson learned.

20" box jumps 14 rnds + 13reps. Cycling these does not come naturally to me but I'm improving.

I don't want more lovers, just more time with the hottie I got.

December 16, 2010 | Unregistered Commentercarlos
The relevance of "Sex at Dawn" to CrossFit is that we're more or less a crowd interested in reconciling our inherent biological needs/tendencies to a modern lifestyle. We put our food choices, sleep habits, light exposure and stress management into an evolutionary perspective, so it might be interesting to learn about our sexual origins and how they often conflict with contemporary attitudes and assumptions.

I listened to Dan Savage interview co-author Christopher Ryan recently and i thought it was really interesting. I'll keep things PG and not go into any details, but I think this sounds like a book a lot of your folks might find appealing.
December 16, 2010 | Unregistered CommenterDavid Osorio
man, i was feeling fine all day, but pretty much exactly 24 hours post-Total, i became completely useless.
December 16, 2010 | Unregistered CommenterMichele
David,Thanks for the thoughtful comment and the always intriguing links. I love that my gym actually makes me think and challenges my assumptions about subjects other than (and including) my push-up form.

Rest day=NorCal margarita+Fox's coconut curry=good times

Arms finally recovered from rock climbing. Friday I finally bench again.

See ya tamara.
December 16, 2010 | Unregistered CommenterRob Is
Warmup:-7 min DIY which for me was: lax ball and dislocates-push press, push jerk review at 45lbs

Push Jerk: 1-1-1-1-1(65x3, 85x2, 95x2)105, 115f, 115, 120f, 120f-All of these felt heavy tonight. My PR is 125 which I just hit last weekend in Hoboken, so my goal was to match that tonight. I'm ok with not getting there because I know I'm not as well rested as I should be. At 105, my split was too narrow. For all of the rest of the attempts, I kept dropping my elbows. Not pretty at all.

Death by Box Jump:-17 complete rounds-Now this, I'm pleased with. Finished right as the 18th round was set to go and was too tired to even attempt it. Man did this hurt. As I was walking the 2 blocks home, I started to feel all of these little twinges and aches in weird places on my legs/butt. Considering my calves are already tightening up now, I'm scared to see how they feel tomorrow.
December 16, 2010 | Unregistered CommenterJess
today in data:

dreams about xfit: 1minutes late to work: 28bottles of water spilled on the floor: 2cups of tea spilled: 1things wrecked by spilled liquids: 0weight jerked: 80lbstimes jumped on a tiny box: 171chunks of flesh removed from finger by letting the adjustable rack slam down on it: 1
December 16, 2010 | Unregistered CommenterMelon
Nice numbers strength people!

Lots of alcohol and little sleep leading into today. Work holiday party.

7 min DIY warm-up: lacrosse ball fun along the scapula, lower trap and finishing up with lats and shoulder rotator. Foam roller mobilization of the thoracic spine.

Jerk: 33xsome,45x3,65x3,85x3,95x2,105x1,115x1,125x1,135x1,145x1. The best rep was 135, sharp and strong feeling. 145 my back leg was straight and my arms a little wonky. It feels like a long time since I did heavy jerks and I had a lot to feel out and remember. Deliberately stayed below my PR, just wanted to get heavy and work on form.

Death by Box Jump: 15 rounds (at least, thats what I think. Things were hazy at the end so I queried Jess and we thought it was 15... if you think differently let me know!) Great being next to Jess and trying to keep up with her.
December 16, 2010 | Unregistered CommenterLaurel
Very happy to be back in normal class. Took the jerk light and worked up to 165. Did that 4 times. Felt fine on my wrist so I was happy.

Death by box jump was properly humbling. 12+7@24.

As for 'Sex at Dawn' I also listened to the Dan Savage interview and it made me a tad dubious. I am not sure the guy is wrong just that we really don't know much of anything one way or the other about prehistoric sex habits and it seems most folks just end up making stuff up that supports their preconceptions. Personally I agree with Carlos.
December 16, 2010 | Unregistered CommenterMalcolm
Jerk Day (Nasty as you wanna be?)

WU: barbell drills with David, then 95x3, 105x3, 115x2

Work: 125, 130, 135, 140F, 140, 145 (I think this is the most I've ever gotten overhead).

Death by box-jump on 24" (approx): 13 rounds plus 13 jumps.

@Carlos: What you said.
December 16, 2010 | Unregistered CommenterSamir Chopra
Huzzah, I say.
December 16, 2010 | Unregistered CommenterPeter
Jerk 135, 145, 155, 165

Box jumps: 17 rounds complete + 8 24" box
December 17, 2010 | Unregistered CommenterVincent S Dugan
Thanks to CFSBK and Jeremy for helping me break or match my PRs.

I thought I bested my press at 125# but I found an old workout log and I apparently hit that before. There's no record of a better back squat so 265# must be a PR and I know a 305# DL is.

8 weeks of a beginning strength class—after not lifting seriously for about 3 years—provided me some serious improvement. I've also lost weight. Can't beat all that.
December 17, 2010 | Unregistered CommenterMatt
Split Jerkmaxed at 198more room on the way downfelt pretty beat up today
December 17, 2010 | Unregistered CommenterFox

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