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Overhead Squat

Two reps, every minute, on the minute for ten minutes.
Athletes may opt to increase 5-10 lbs or 1 rep after the 5th set

Post loads to comments.
compare to 9.11.10

1500m Pace Row
Pick a split start point and drop :10 every 300m.  Try and keep your stroke rating at 20 s/m
A: 2:20 start
B: 2:30 start
C: 2:40 start

Kevin R does some sled work

Congratulations to team CFSBK for hitting our FGB 2010 goal of 30 THOUSAND DOLLARS raised for charity!

Fight Gone Bad Team 11!
1. Shane W
2.John MCD
3.Caitlin Conn
4.Carlos G

5.Sam M

The following people have yet to raise any funds. 10 days left, people!
Shawn S, Ashley F, Colette K, Ryan P, Sameer P, Alec H, Charles L, Laurel M, Claire M, Josh L, Sam M, Jenn B

Like the previous 2 years, we'll be running heats of two teams working simultaneously.  This year, the first heat will be the 2 teams with the lowest total funds raised by Monday the 20th at 12pm.

Reader Comments (16)

did this wod at home with 115# for 8 reps and 125# for 2. Loved it.

row starting at 1:30. Numbers were sloppy at begin and end but solid in the middle.
September 15, 2010 | Unregistered Commentercarlos
I mean 2:30
September 15, 2010 | Unregistered Commentercarlos
Best. Team. Ever.


Teammates check your emails and send me your shirt sizes by today.

Everyone else prepare for domination...and not the good kind.
September 15, 2010 | Unregistered CommenterShane
sekrit paleo outposts in nyc, including our own Bierkraft:

September 15, 2010 | Unregistered CommenterMichele
Anyone else for Fight Gone Belated?? We currently have a team of 3 - Me, Bjorn, and Jack L. If you haven't signed up yet - please do so!

September 15, 2010 | Unregistered CommenterAvi
Catching up on the blog and wanted to comment on yesterday's post.

The push-up article definitely hits home for me. I feel like it should be a simple movement, but Mr. Fox does a great job of pointing out the complexities and potential problems. Although I can do 10 strict pushups, I definitely struggle with my form. My hands are often positioned too high and my elbows flair way out. In other words, I've never felt comfortable in a pushup position. I've tried in the past to do a 30-day pushup challenge, but quit after about a week. I will commit to doing this again, however this time I want to recruit the eyes of my hubby (yes, the one and only Fastastic Mr. Fox) to watch (and correct) each rep.

Dmak, I really enjoyed your post about your mobility challenge and the progress you've made/are making. Hopefully you'll inspire more of us to join you. Keep it up!

And finally, fantastic job on the fundraising for FGB! Especially to Matt U. who qualifies as 5th Top Affiliate, all by himself. That's damn impressive.
September 15, 2010 | Unregistered CommenterJess
I hit a rare 1200 class today with the wonderful Margie. Man I wish I could to that more often, I really enjoy working out in the middle of the day.Did LBBS, as is my fate this cycle - 205 on the above rep scheme. Still babying my back somewhat and I just can't seem to explode out of the bottom of my squat. It's actually a bit painful just to drop into a full squat (focus on mobility rears it's head).1500M pace row - started at 2:20 and was able to maintain a 20 s/m pace until the last 300 meters when I jacked up to 26s/m to maintain a 1:40 pace (actually was around 1:35).
September 15, 2010 | Unregistered CommenterDavid Mak
Oh, and thanks for the shout out, Jess!
September 15, 2010 | Unregistered CommenterDavid Mak
i did this at work today. went with 65# because i didn't want to bail the iron plates. 5 rounds at 2 reps, then the last 5 rounds at 3 reps.

then did pace row, starting at 2:40. hit all the targets until the last one (2:00), which I pulled at 2:03.

September 15, 2010 | Unregistered CommenterSameer Parekh
nobody else in Strength posts to the blog, and i am getting a complex.

except sometimes Ariel. hey girl!! good lookin out today!

i am doing a Paleo challenge with a tequila bias. today is day ten. tastes great, less filling. robb wolf's book is out and he is killing it!

*shout out to Brian the Phoenix, great to see you back, you old married man!_______________________________________________________

Strength Cycle A, week four

squat: 45x5, 75x5, 95x5, 115x3, 125x1, 130x3x5.

130 is a dream. it is everything I ever wished for. it's a PR every day in my world right now.

press: random w/u of indeterminate weight. work weight 47.5x3x5, Jeremy gets a demerit for making me laugh on my final rep.

chins: WTF is up with my chins this cycle. not even close to what i did last cycle. i blame the Lack of Jack.

blue band 6,5,5.

we were promised a "fun, interactive" metcon on friday. a girl can dream!
September 15, 2010 | Unregistered CommenterMichele
Glad to hear the Phoenix is back!
September 15, 2010 | Unregistered CommenterFox
Realizing that FGB was fast approaching and my 3x per week squatting and light rehap work wouldn't provide sufficient conditioning to survive the event, i took a shot at sundays WOD modified for one arm.

3 rounds for time:30 Deadlifts 95lbs (can't do the dynamic sdhp)30 Box Jumps (no arm swing)30 Single Arm Push Presses, 30lb DB1 Minute Rest

my total time w/o the rest intervals was 13:43. The conditioning component wasn't too bad but right now my right shoulder, lat and tricep have NEVER been more sore. I attribute the extreme soreness to 90 controlled descents with the DB from overhead.Yowza.

also- not difficult but fun, I carried the 50lb Keg from Prospect Park to the Gym.
September 15, 2010 | Unregistered CommenterDavid Osorio
fun class with Margie today

OHS - 2 reps every minute on the minute for 10 min-stuck @ 62lbs for all reps. this is same weight as tempo work i did a couple wks ago. tired today, felt tough but got more comfortable with the movement by the last few rounds. still learning to get the bar back to rack position without slamming my neck.

1500m pace rowstarted @ 2:30was fine until 600m... couldn't really kick it consistently below 2:05. never got below 2:00. just got tired out and my form fell apart. lame sauce.
September 15, 2010 | Unregistered CommenterWhit
Mobility WOD post:Day 12 of the 30 day challenge. I did Tuesdays post working the heel. Not a big area of need for me but good to give it some lovin'. He posted today's a little late for me and I don't have a lacrosse ball. Anxious to try it though because it goes into my favorites...hip, IT band and soaz, yum. I also have a routine that I made up I'm doing daily which hits my hips, groin, hammy's, and shoulders.Also on day 46 of my yoga challenge which today was a short ten minute routine which also had some good hip openers, plank, side plank and a goodly amount of sun salutations.Notes on the day...felt very tight and stiff throughout the day. Today felt like the mobility work didn't get me to new places, more like it kept me from taking three steps back.
September 15, 2010 | Unregistered CommenterDavid Mak
More OHS work using the weighted PVC. After much remedial work over the last couple of weeks with David, Shane, Laurel and Margie I was able to do squats and have the movement feel like it made some sense. It was nice to feel some progress.

Also many thanks to the coaches for their help and patience :-)

WOD: starting at 2:30 - felt good, kept the s/m close to 20 but only sustained 1:52 at the end.

cool down: foam rolling and lacrosse ball

ACC: pullups 4 4 4 4 2
September 16, 2010 | Unregistered CommenterJames N.
ohs 2 on the minute for ten minutes: 115lbs for first 3 rounds and then 120. i bailed on the seventh round and was playing catch up the rest of the time. (but i finished) this was hard on my wrists.

September 16, 2010 | Unregistered CommenterJMD

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