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WOD 8.25.10

Stroke-Rate Pyramid
3 min. at 18-20 S/M
2 min. at
24-26 S/M
1 min. at 28-32 S/M
2 min. at 24-26 S/M
3 min. at
18-20 S/M

*Full pressure for
11 min. – The intention of this workout is to feel what full pressure
feels like at
the different ratings. As you come back down in stroke rate for the
last 5 min., be sure to mirror the same splits you had for the first 5
Remember: This is full pressure for 11 min., so
pace yourself accordingly.

Post total meters and experience to comments.
compare to 6.7.10

3 Attempts at Max Zercher hold
A 116 lb Keg
B 95 lb Keg
C 50 lb Keg

Ken sets a new CFSBK Handstand record at 1:12

As you know, Malcolm and Laurel's wedding is coming up very shortly. It's going to be a fantastic night and they are super excited to celebrate with you all. I've been having fun helping them to plan and execute the festivities and I am in need of your help! We've got to turn the gym into a badass but beautiful space to party in, so I am looking for 7-10 volunteers who are willing to hang lights, move jerk blocks, relocate barbells, make ice runs and pick up ice cream.

Most of the set up will take place from 2pm to 8pm the day of the wedding, Sept. 5, though we may need to do some preliminary stuff either fri the 3rd or sat the 4th.

If you are interested and able to help out, that would be incredibly wonderful! Please email me with your availability at margie (at) crossfitsouthbrooklyn (dot) come before Wed Sept 1.

Check out Kelly Starrett's new Mobility WOD blog! Good for what ales ya!

Reader Comments (13)

Good rebuttal to the anti-locavorism piece Samir posted the other day:http://www.huffingtonpost.com/kerry-trueman/the-myth-of-the-rabid-loc_b_689591.html?ref=fb&src=sp
August 25, 2010 | Unregistered CommenterCharlotte
Er, Charlotte, that was Sameer, not moi.
August 25, 2010 | Unregistered CommenterSamir Chopra
Somebody help Ken... he's stuck up in that handstand!!

Incredible and inspiring; thanks!

August 25, 2010 | Unregistered CommenterWhit
Dude, Samir. My apologies. I seriously typed "Sameer," I don't know what happened. Can we blame Linus's recent 5am wakeups?
August 25, 2010 | Unregistered CommenterCharlotte
Charlotte: No worries. There are people in my family who can't spell my name right!

I wouldn't blame poor Linus. I suspect The Management[tm] did it. Just to keep it "unknown and unknowable" - you know what I'm sayin'?
August 25, 2010 | Unregistered CommenterSamir Chopra
Fun noon class with Marge.

2,550m on the row.

Zercher Hold50/1:4595/0:4495/0:45

Zercher hold not as bad as it sounds. Fun actually, as you squeeze your cheeks and shake like a leaf.

@Charlotte: Thanks for posting the rebuttal to the Times piece. It's an interesting debate. Less people in the world would help. Didn't stop me from having a kid.

August 25, 2010 | Unregistered CommenterChris J
Not 2 days after I had a talk with Fox about music, running, and CrossFit:


Summary: Music helps moderately strenuous workouts but doesn't do much at high intensities.
August 25, 2010 | Unregistered CommenterNoah
Grace @ 95# = 3:19.I think that's a PR. Nice way to blow off steam after a stupid day at work.

SDHP @ 65#:30 work, 1:00 rest x 219 reps, 17 reps. One minute is going to be a very long time.

95# keg holds = :55 sec, :25 sec??? Jess made me laugh and I dropped it.
August 25, 2010 | Unregistered Commenterkatie
Day 2 of Strength Cycle 2 and the heat is already on for me.

Struggled to keep chest up on the squat, and took 3 or 4 steps backward on the chin-ups, which were the big surprise success from last cycle (jumped THREE bands in 8 weeks.)

Searching for reasons why, I remembered the 12 hours I sat in the same position at my desk yesterday. That shit screws with my next workout more than doing an illegal "rest" day WOD.

Thanks Nick for the impromptu rowing advice. I really appreciate it.

August 25, 2010 | Unregistered CommenterMichele
at home: row pyramid 2610m (torture)

30 20#kb snatches per side unbroken (fun). I know thats a baby kb.
August 25, 2010 | Unregistered Commentercarlos
A nice 5 PM class with Margie.

2655 meters for the row pyramid.

SDHP practice. Then three rounds of :30 AMRAP with 75 lbs. Did 12,12,12

Keg holds. 11 seconds on the first one because I think I just dropped it from the wrong position, then 37 seconds, then 45. All the ladies were mighty strong as was my FGB team-mate Sean B.
August 26, 2010 | Unregistered CommenterSamir Chopra
Keg holds: didn't write down but something like 30 seconds, 1 minute, 30 seconds with the 50lb keg. Way fun, and want to try again and play more with the positioning because Marion pointed out I was holding it entirely on my shoulders and not my chest.

Rowing ladder: 2372m

SDHP: around 11 reps for each 30 second round at 42lb.

I love back-off weeks, so much fun and variety. :)
August 26, 2010 | Unregistered CommenterBethany
Snatch to 75kgx1CJ to 80x1x3

Back Squat (for tempo):110x2x4

Incline DB Rows:30lbsx8x3
August 27, 2010 | Unregistered CommenterYoon

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