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WOD 8.11.10

Eight rounds for time of:
3 Mid Hang Power Cleans 165/105
8 Burpees with CF Games Push-Up Standards

Post time and Rx to comments.

Clean Variations

Keith From CrossFit Virtuosity Cleans

Impressed with all the strength gains Jeremy's Strength Intensive athletes are making?  Want to get stronger?  Check out our next two upcoming cycles.  Space is limited to 6 athletes per cycle.

Cycle A
August 23rd-Oct 15th

and Wednesdays from 7:00-8:30pm and Fridays from 6:00-7:30pm

Cycle B
August 24th-Oct 17th

and Thursdays from 7:00-8:30pm and Sunday from 10:00-11:30am


B will be the level 2 cycle, following an intermediate program. It is
designed for advanced lifters who have exhausted a linear progression.

here to register!

Reader Comments (21)

This is a link to one of the last fights that i had on Oct. 24 2009.


Before everybody yells at me for fighting a white belt, you should know that he isn't really a white belt ...

(at his school they stay white belt until they are ready for black ... no belts inbetween)
August 12, 2010 | Unregistered CommenterJosh M
Santo mierda! Thanks for posting that Josh. Not that I was going to, but now I'll make doubly sure I never, ever, mess with you in the box.
August 12, 2010 | Unregistered CommenterSamir Chopra
Great kick, Josh!RespectI wanna get a beard like the ref:)
August 12, 2010 | Unregistered Commenterjack
Haha nice man, that kick was epic. He had no idea where he was for quite a while! Thanks for posting, man.
August 12, 2010 | Unregistered Commenterdan-o
Strength intensive's Crossfit Total event last night was *awesome.* I've never had such a great time beating the crap out of myself. If you're trying to decide whether to sign up for the next cycle - DO IT.

Super props to Coach Jeremy for his great instruction, patience, judicious yelling, and stealth sense of crossfit humor.

To the group - couldn't have asked for a better crew. Thanks to David, Avi (you should patent that Neckroll Bail move, son) Felix, Alek, Justin in Absentia, All the Way Down Jack, and especially my agent Juliana.

Hitting my goal of a bodyweight backsquat was the high point for me. Thanks to Brian D for the idea and of course Jeremy for making it happen.
August 12, 2010 | Unregistered CommenterMichele
Ok you sold me! signed up.
August 12, 2010 | Unregistered CommenterJim
Last night rocked! Yes, even the Neckroll Bail. Never want to have that happen again - but it happened, i survived it, and i enjoy telling the story so i'm sure you'll all hear it.

Everyone who's been in the class has said it, but it's definitely worth repeating - the main reason this program works so well and is so much fun is because of the passion and dedication of Coach Jeremy.

Also, a big thank you to the group. The support, friendship, and laughter made this an amazing 8 weeks.

Now for the numbers:Squat: 315 (epic fail) / 315 / 355Press: 165 / 185 / 200 (fail)Deadlift: 425 / 455 / 475Crossfit Total: 355+185+475 = 1015

Can't wait for cycle B!

August 12, 2010 | Unregistered CommenterAvi
Props to Jeremy, great coaching, no bull.This was my 2nd cycle, I pr'd all my lifts, total was 855. I'm looking at 1,000 hopefully on the next round. Great group, some gritty performances last night, even a impressive bail lesson by Avi. For any metconners who wonder about how you feel after lifting, I will attest that after a session under the bar, your ass will be kicked as badly as it's ever been. If you need a challenge, try a cycle, well worth the price of admission.
August 12, 2010 | Unregistered Commenterjack
Was just reading a totally unrelated article here, and come across a link in it, click it, and it's the crossfit south brooklyn photo album. LOL.

August 12, 2010 | Unregistered CommenterJim

That's Really funny. Awesome
August 12, 2010 | Unregistered CommenterDavid Osorio
Woah, the WOD got changed! Talk about dynamic, flexible, programming.

The Crossfit Uncertainty Principle: if you look at the WOD on the blog it will change.
August 12, 2010 | Unregistered CommenterSamir Chopra

I ran the originally posted workout this morning and it wasn't really the stimulus I was looking for.. so I changed it!

Perhaps we should call this workout, "Heisenberg"
August 12, 2010 | Unregistered CommenterDavid Osorio
David: This one does look like it will kick ass just a little bit more (gulp!)

I like the "Heisenberg" moniker - go for it!
August 12, 2010 | Unregistered CommenterSamir Chopra
Congrats to all the STRONG folks who kicked a$$ on last night's CF Total.
August 12, 2010 | Unregistered CommenterFox
Cleans 105lbsBurbees-you know...13:18

Last of the Wisco WoDs for the summer. Ann and I are headed to Canada on our way to Maine. We'll be climbing Mt. Katahdin and doing the Knife's Edge Aug 16. Wish us luck!

Great job lifters!
August 12, 2010 | Unregistered CommenterPeter
Have fun Peter, looks like a beautiful hike.

9:10 at 105 lbs. Got gassed pretty good.
August 12, 2010 | Unregistered CommenterSamir Chopra
8:10 @ 135#
August 12, 2010 | Unregistered CommenterVincent Dugan
Warm-up~20 Minutes of Foam Rolling and stretching

BSQ(45x5, 95x5, 125x5, 135x3)145x5x2 (oops!)10x5x3

AMRAP 10 Minutes21 Tire Jumps15 Deadlifts at 135lbs130m Run

4 rounds plus 12 jumps
August 12, 2010 | Unregistered CommenterDavid Osorio
Super quiet night tonight at sbk. Where y'all at???

Warmup:-run around the block-droms, scap pushups, compass plank

WOD: 8:05 rx'd at 105lbs.-doing the cf games style burpees were challenging! Also not really working out in a week made this feel even harder.-Full disclosure--I should add several seconds to my time because I forgot to lift my hands during some of the middle rounds...until David pointed it out.

Nice job to all of the strength folk! I hope to sign up for a cycle soon.

Josh--badass kick! Watched it at least 5 times.

August 12, 2010 | Unregistered CommenterJess
Rx in 9:29 (i think.) Had a great time chasing Josh.

For some reason I enjoyed the Games-Style burpees, they let me pace a bit better.

I was watching a video with Annie Thorrisdottir from the CF Games where the interviewer notices she was smiling at one point during the WOD. Annie replied that when she smiles it makes the WODs easier to endure. I tried it tonight, thinking about how much I love doing this stuff and it worked, big time. Try it!
August 12, 2010 | Unregistered CommenterNoah
buncha barefoot runners, including nyc's john durant, featured in a local news report of the barefoot run led by BORN TO RUN author Christopher McDougall today here in new york.

August 12, 2010 | Unregistered CommenterMichele

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