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Front Squat

3-3-3 or 1-1-1
(E8/8) Sets Across or Max Effort

Post loads to comments.
compare to 7.7.10

50-40-30-20-10 reps for time of:
Double Unders

Post time to comments.
compare to 5.3.10

Charlotte hits a 155x3 PR

Good luck to all the SBKers competing in today's Subway Series 5K!  Post race time to comments.

JACINTOSTORM is tomorrow!

The WOD will take place from 9am-12pm. If you'd like to WOD, please arrive before 10:15am.  We'll start sending off heats at 9:30am. Not only will we be working out, we'll be grilling too!  Bring your favorite side dish (paleo-friendly) or choice refreshment.  See you then!

Reader Comments (17)

Good 8am class this morning. Nice to meet Kiki.

FSQ 3-3-3(45x5,50x5,65x2) 80x3x3Kept it the same as last week to figure out why I keep hurting my neck on this movement. After chatting with Margie and Shane I played with locking in the lats et voila! Boy the weight felt light after that. Looking forward to the next cycle of front squats.

"Annie"13:05 'cuz my double unders sucked a** big time today. But I suppose it is my first rx'd WOD!

Dying to know how the 5K went!
July 10, 2010 | Unregistered CommenterDeb
The 5k was alot of fun! Thanks to Brandy and Paul for organizing a smooth event!

Time - 24:31 PR by about 2 minutes! Even more exciting since I couldn't even walk on Thursday morning. Fun trying to chase Steph W. in the end, but that girl is just too damn fast for me. Great showing by SBKers and nice job to all!

p.s. may try to hit Annie after CFKids...
July 10, 2010 | Unregistered CommenterJess
FrontsquatAnnie Saturday.

WU: 45x5, 95x3, 115x3, 155x2

Work: 175x3c3

Annie: 9:46 (mixed feelings - got a double-under PR of 45 in the first set but then fell off badly and slowed down a lot. Didn't help that my laces needed attention!)
July 10, 2010 | Unregistered CommenterSamir Chopra
Sore as hell - entire posterior chain on fire, getting worse as the day goes on. That's what I get for bragging that I hadn't been sore.

Hoping a couple hours of salsa in a really hot room will loosen things up later.

July 10, 2010 | Unregistered CommenterMichele
I was happy to see Annie this morning, as she combines situps and double unders; 2 exercises that I love because they particularly suit my body type and general sprightliness. I was therefore surprised to find that my time of 17:07 was more than 3 times the gym record. What gives? I guess I'll have to wait for the Storm tomorrow to show everyone who's boss.

FSQ 195x3x3
July 10, 2010 | Unregistered CommenterBjorn
Samir - Legit FSQ #s. Nice!

Subway Series 5k hosted by CrossFit Queens, ran under the spectacle that is the Tri-boro bridge. 26:40 ? I don't really remember. All I know is that a whole bunch of folks (including the wife!) were passing me by. Great jobs by the SBKers, past and present ;)

Realy looking forward to the next Subway Series event at Virtuosity which is being billed as a Strongman Throwdown...SIGN UP !!!

Ryan - Tuesday will be brutal. I am down.
July 10, 2010 | Unregistered CommenterFox
Running a 5K was great way to start the day!  Brandy and Paul from CF Queens did a great job organizing the event. Am thinking of signing up for races, as having that competitive element gives more purpose to my runs and staying motivated.

I watched as the "elite" runners from heat 1 take off with a sub-20 pace time while dodging oncoming traffic.  The next heat would go in 2 minutes.  I watched Nick P and Sameer P getting ready to go with the rest of heat 2.  Soon they were off, and heat 3 was called to the line.

Ryan and I went to the line, along with Annie from CFV, and a number of my friends from CFLIC: Christine, Carlos, and Derek.

Brandy yelled go, Ryan took off, and a pack tried to keep pace with him.  He didn't know the course, and he was running backwards a few times while he lead the way.  I hung back and did my best to keep pace with Anne, which didn't last long.

Christine and I paced off one another until she was hit with a bad stitch 2/3 of the way in.  Didn't want to leave her behind, but she felt bad that she would slow me down.  In the end, she finished strong -- likely just needed half a minute to recover.

I felt bad to leave her behind, and shortly afterwards regretted it.  My inability to pace myself well expressed itself, as I began to try to catch up to folks ahead of me.

Passed a few people while pushing out of the comfort zone, but without a watch, like a nifty GPS watch, or someone to pace off of, the gains felt liked they'd be short lived.

There didn't seem to be enough air to breath, and a stitch started to form on my left side.  Only 100m away Anne and Derek came into my field of vision.  The impulse to try and catch up was triggered.

Never did catch up to either one of then, but had a great time trying, and ended up PRing with a time of 22:30.

In addition to great athleticism, fastest time was 19:08, there was equally strong sportsmanship across the board, folks finished the race gasping for air and immediately turned around to cheer for those still running.  This is common place at every CrossFit event I've attended, but it's not something I ever want to take for granted.

Props to everyone from CFSBK for showing up to run today!

And Ryan, I'm down for Tuesday as well.
July 10, 2010 | Unregistered CommenterDan Rx'd
Hey Chris, thanks! BTW, what is happening on Tuesday? (I'm not sure I want to find out!)

July 10, 2010 | Unregistered CommenterSamir Chopra
Front Squat75x195x1125x1145x1155x1 pr165x1 pr

Annie 16:24 Rx
July 10, 2010 | Unregistered CommenterPeter
FSQ: 165x3

Annie: 11:23 Rx'd
July 10, 2010 | Unregistered CommenterJesse Q
Front Squats! 125x3x3 Thanks to Shane and Brian for policing me and making sure I didn't twist and drop on my right side.

Annie Rx'd: 7:38 - 32 seconds slower than my PR, but that's not bad considering that I've been in an out a lot recently due to the hip.

Great Teaser class today. Good energy.

What is happening on Tuesday??
July 10, 2010 | Unregistered CommenterLaurel
Did I leave my keys at the gym this morning possibly?
July 10, 2010 | Unregistered CommenterBjorn
Never mind, just found them.
July 10, 2010 | Unregistered CommenterBjorn
for manana I have a little ground pork and a sausage wheel to bring, not sure what folks have but hopefully some other stuff. I'll bring some various herbs etc. for whatever is around. I'll get some all natural charcoal on the way.

Congratulations on the 5k folks! See you tomorrow.
July 10, 2010 | Unregistered CommenterJR
5k in 22:14. Thought it was 23:14 but after talking to couple of people I passed realized my math was bad.

135# front squats. Lowered weight and kept elbows up. Did better I think.

Annie in 11:30. DUs still need work.
July 10, 2010 | Unregistered CommenterCarlos
@DanR: Very nice write-up. Your time is great (as are the other folks' times; a competitive event is clearly the best way to go for a PR!
July 10, 2010 | Unregistered CommenterSamir Chopra
FSQ 145x3x3Annie: 6:04Nice job Scott. I wanted to beat you but I failed. Maybe next time.
July 11, 2010 | Unregistered CommenterVincent Dugan

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