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(E3/4) Heavy Double

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compare to 9.6.10

2 rounds of:
400m Farmer's walk

There is a 10 Burpee penalty every time you put your dumbbells down.  People may also opt for either a zercher or bear hug keg carry. 400m is a relatively long farmer's walk that will test your grip strength and endurance.  Check out this very short,  VERY heavy Farmer's Walk

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Whitney H works "skin the cats" at Active Recovery Class

Congratulations to Jesse Q on his new teaching job in the Bronx!  While this is great news for him, we're bummed that we won't get to see him as often at SBK.
Three cheers for Jesse and his continued work with NYC Teaching Fellows!

One of our models of Fitness is known as the "Hopper Model".  Watch this video from 2007 of Greg Glassman explaining it.

Robb Wolf
Nutrition Seminar Group Shot from SBK and... Robb and Nicki visit "one of the best restaurants in the world" in Brooklyn, NY.  If you could eat for FREE at any restaurant in New York for the rest of your life, which would you pick?

Reader Comments (25)

For me this is no surprise. I have to agree with Robb Wolf here and say hands down Palo Santo. But then again I already eat there at least once a week and got married there.

I may just be a little biased but the fact that Laurel has never had a gluten response from the food (they all know very well the food needs we come in with) really makes this for me. I haven't found any gluten free restaurants that do nearly so well.

At this point I am hoping that eventually Paleo will become a large enough movement to have specific restaurants aimed at it.
September 13, 2010 | Unregistered CommenterMalcolm
we're number 1 spot in the fgb fundraising! giddy up!
September 13, 2010 | Unregistered Commenter.DMG
I would also say Palo Santo, I can't think of another restaurant with so many paleo friendly options made with high quality food. Then again, im sort of a creature of habit and don't explore restaurants much.

@JMD re: Contra-lateral balanceI'm going back and forth on whether I'd really make that it's own step on that hierarchal development. But what it refers to is creating relative balance, especially at the hips and shoulders. We see lots of folk's coming in with asymmetries that can distort their movement. It's usually not really a big deal until you start getting to heavy singles when you really see it. Any imbalance is highlighted more and more as the weight or volume goes up. Fine tuning this in people with precision actually beyond the capacity of the group class setting and can be quite difficult even in the one on one setting. At the end of the day, no one is going to have perfectly symmetrical movement but I think spending a good bit of time working with dumbbells and contralateral/bilateral lower body work (lunges, step ups, split squats) can really pay off later down the line. This is, in my opinion a simple way to bite some of that stuff in the ass.

@ Michele re: Assisted kipping Pull-ups(michele asked about different strategies for modifying pull-ups for beginners) I think there isn't one right answer on this. If you've got a high pull-up volume metcon, a sub like ring rows, jumping pull-ups or banded assisted kipping pull-ups work well to preserve the intended purpose of the workout (conditioning). You have to decide what context the pull-up is being used for. If you've got it in a metcon, it needs to stay balanced with the other movements. With some intelligent scaling you can take any of those mods and make it work. I would default to ring rows mostly since I think they're a great shoulder integrity builder.

Outside of that, pull-up work needs to be specific and progressive. meaning you need to work strict pull-ups 2-3x per week. Negatives, partner assisted.. whatever. The specifics of that are beyond this comment. maybe food for a future article?


September 13, 2010 | Unregistered CommenterDavid Osorio
thanks, david.
September 13, 2010 | Unregistered CommenterMichele
One restaurant for free? I'll take Sparks. Well worth a handful of omega 3 pills.
September 13, 2010 | Unregistered CommenterJim
Wow, really impressed with the fundraising! I'll throw my (small, but well-intentioned) donation to the first person to say something nice about me:) 3, 2, 1...go!

<3 from Pitt
September 13, 2010 | Unregistered CommenterSnip
Snip!!! We miss you sooooo much!!! Please come back so we can bro-down. You are the bestest, smartest, snipest, Snip that I have ever known. South Brooklyn is not the same without you.
September 13, 2010 | Unregistered CommenterPaulie T-Shirts
Snip, let me know if you need the link to my donation page... :)
September 13, 2010 | Unregistered CommenterPaulie T-Shirts
Snip: You are a Platonic Form made manifest in this grubby empirical world.

Paulie might have been the first, but mine is the best. In fact, it's impossible for anyone's compliment to be better than mine. So there.
September 13, 2010 | Unregistered CommenterSamir Chopra
It's debatable of Platonic is top of the mountain in compliments...
September 13, 2010 | Unregistered CommenterJim
@Samir -

Unless one is into grubby empiricism. Which, as a forecaster and not a philosopher, I am.
September 13, 2010 | Unregistered CommenterMalcolm
Thanks for the shout out -I hope to see many of your around the NYC crossfit circuit. More than likely, I'll end up at CF Metropolis which is in my new hood. Many thanks to the staff at CFSB. It was a pleasure getting my ass kicked with all of you!

Also, in the interest of setting the record straight: I am with NYC Teaching Fellows, a similar yet slightly superior program. https://www.nycteachingfellows.org


September 13, 2010 | Unregistered CommenterJesse Q

i see no mistakes in today's post...

Fight Gone Belated team!We usually do FGBe about a week or so after the event. if you want to participate you MUST REGISTER on fgb5.org like everyone else. This will not be open to people who don't register.
September 13, 2010 | Unregistered CommenterDavid Osorio
@Malcolm: Ah, but remember that I'm speaking of a form made manifest, which should take care of your empirical inclinations. And mine, I should add.

Now, its back to bed (did I mention I was sick?)
September 13, 2010 | Unregistered CommenterSamir Chopra
Okay Paulie, send me your link. You win! I didn't insist on sincerity; that was my oversight ;)

Samir, I have no idea what that means, I'm going to try and Google it. (Obviously grad school hasn't made me a bit smarter.) Feel better!
September 13, 2010 | Unregistered CommenterSnip

I may be shameless but never insincere:


Come back soon!!!
September 13, 2010 | Unregistered CommenterPaulie T-Shirts
Keen's Steakhouse!!!
September 13, 2010 | Unregistered CommenterScott J.
kum sang gang - little korea
September 13, 2010 | Unregistered Commenter.DMG
oh god, that restaurant question is hard. i love all the new traditionalist tapas places - Tia Pol, Boqueria and the exquisite Casa Mono are all close to my heart. the Spanish culinary tradition is fascinating and almost surreally good. they are the world's masters of pork, brilliant with octopus, slaves to perfect vegetables and cheese, devoted to all that is local and seasonal, and complete snobs about the inferior traditions that surround them.

*sigh* i'm eating kale with avocado now. it tasted great before i started thinking about octopus.


Strength Cycle A, week 4!

Paleo eating + mega fish oil doses + 2 days' real rest = you can squat more better!

LBBS: 45x5, 75x5, 95x5, 115x3, 120x1, 127.5x3x5.

Thank you Jeremy for the tip on not letting go of my back on the too-deep supersquat. That probably explains the tinge of back shenanigans I felt last Saturday morning. There's no reason to bang yer butt against the floor.

Bench: 70x3x5.It's gettin, it's gettin, it's gettin kinda... heavy.

Dead: 135x1x5.Easy but I get knock-kneed unless I concentrate.

Cashout: Row 1000m + accept freely-given canine affection.

September 13, 2010 | Unregistered CommenterMichele
Frankies 457 or Fort Defiance
September 13, 2010 | Unregistered CommenterPeter
I also really enjoy Palo Santo...especially since my hubby and I got engaged there, but I don't know if I would only want that. Really tough question.

Warmup:-Light droms-4 rounds of 1 min row increasing intensity each round.-mobility prep during row rest period

Deadlifts:(95x3, 135x3, 165x2, 185x1, 205x1)225x2x3-Each set was different and didn't quite have any one of them perfect.

Acc.Work:-2 rounds of accumilating 2:00 of dead hang with 10 burpee penalty.-1 round no penalties, 2 round = 2 penalties-silly rain prevented our class from doing the farmers walk. I actually wanted to do that.

Cooldown:-Mobility Wod with Shane. Ouch.
September 13, 2010 | Unregistered CommenterJess
Usual warm-upMuscle Clean/Hang Clean/Clean-grip Sots press to 55kgx2x2

Clean (blocks) + 2 Pausing squats (1/4,3/4)80x1x4, 90x1 (clean only)

One Leg Squat:+green+2 skinny bands 5R,5L x 3rounds

Handstand Pushup:5; +light vest 4x2

Free food 4EVA? For me it would probably be Mary's Fish Camp -- the prospect of unlimited lobster rolls FOR ETERNITY is simply too hard to resist.
September 13, 2010 | Unregistered CommenterYoon
Deadlift 245x2x3 - back is feeling a lot better but not all the way there yet.

Farmers carry - 40lb/0 fault 45lb/2 faultsAlan, a pleasure working out with you, you're a beast.
September 13, 2010 | Unregistered CommenterDavid Mak
1 min rows: 15, 21, 21, 25deadlift: (95x2, 135x3, 165x2, 185x1, 205x1) 225x2, 245x2, 245x2trying to stay lightish until i can get rid of the funny hitch problem. it's totally fine at 225, less fine with more weight. hm..
September 14, 2010 | Unregistered Commenterkatie
1 min rows: 16, 14 cals (eek)Deadlift: 175x2x3Farmers walk: 2x25lbs with 1 burpee penalty2x25lb with 2 burpee penalty

Farmers walk was fun misery!
September 14, 2010 | Unregistered CommenterBethany

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