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(E4/4) Max Effort

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compare to 9.13.10 and 8.21.10

3 Rounds NFT:
10 Kettlebell Sumo Deadlift High Pulls
20 Reverse Lunges
:30 Planks (optionally weighted)

3x10 Weighted Sit-Ups

The Brutal Recess Seminar with Chip Conrad touches down at CrossFit South Brooklyn on 10/2/10!
For more information and to register, click here!

Congratulations to Coaches Paul, Brandy and the rest of CrossFit Queens on their new home!

Welcome back, Asta F, Dan R, CanaDan M, Jess F, Chris F, Paul S and Sarah H on their triumphant return from the Warrior Dash! How was it, guys?

Here are the team rankings by funds raised

1. Tyrannosaurus RX’d:  $24,410
2. D.F.L.:  $3,430
3. Heedless of the Consequences:  $1,864
4. The Leftovers:  $1,585
5. La Lucha Dolorosa:  $1,525
6. The Sixty Beasts:  $1,258
7. Conn Men:  $1,126
8. Fight Gone Bad Club:  $990
9. South Brooklyn Misfits:  $956
10. Mr. Scott and the Astafarians:  $775
11. The X-Men:  $718
12. Charmelicious Crew:  $647

As it stands, Charmelicious Crew and the X-Men will open FGB5 unless some drastic changes happen by 12pm today.  We're 5 days away from the event so there is still time to raise additional funds, everyone.  If you remember, Scott Z from Sports Grants message, fund raisers get the biggest response the 5th time they contact people.  Good luck, everyone!

Fight Gone Belated
So far only Avi, Bjorn and Jack have signed up for the Belated team. If you don't sign up on fgb5.org you are not elligble to participate. We are flexible with the schedule and can work with the needs of the team to make it up.. you just need to sign up and email me! We will close registration for FGBelated on Wednesday.

Reader Comments (19)

I'd like to point out that "The Leftovers" only have 3 members and are in 4th place. They're also the sexiest team.
September 19, 2010 | Unregistered CommenterDavid Osorio
For the record, Team 6 is actually "The Sixy Beasts".

The Warrior Dash was Amazing! So much fun!!! The hardest part for me was the 1.5 mile hill climb at the start of the race. This made me realize I need to train hill runs more! I enjoyed nearly all of the obstacles, but the ones that stand out are:-jumping into ice cold muddy water and having to swim because I couldn't touch the bottom,-slip and slide-jumping over flames (ask Asta for the AWESOME photo of Mr. Fox)-and finally the mud pit.

It was a great weekend, with a great bunch of folks, in a great setting. We bbq'd, hot tubbed, drank, sat by the fire, etc. Awesome!
September 20, 2010 | Unregistered CommenterJess
Re: Warrior Dash - What Jess said. I plan on making it a yearly thing. Losing my shoe to mud-suck was also memorable.

Also for the record, Team 8, aka The Fight Gone Bad Club, is actually the sexiest team...by far
September 20, 2010 | Unregistered CommenterFox
People who haven't registered yet...WHAT ARE YOU WAITING FOR?!?! Only two spots available for Fight Gone Belated - don't miss out.

Thank you - that is all.

September 20, 2010 | Unregistered CommenterAvi
Paleo Challenge, Day 21

One side benefit that I heard a lot about before starting to eat this way was that folks found it easier, once Paleo, to "get through" situations where they had to go hungry for whatever reason.

Happily, I've found the same to be true. Feeling chained to the raging monster of my appetite was one of my great burdens and it's such a relief to be able to let that go. It's not that I'm not hungry anymore - it's that when I am, it's not a code blue, flashing light, all-hands-on-deck, metabolic meltdown like before.

Now, I can observe it when it happens, and decide rationally what to do.

September 20, 2010 | Unregistered CommenterMichele
Brutal Recess looks AWESOME! Can't wait.
September 20, 2010 | Unregistered CommenterFox
Crossfit South Brooklyn makes an appearance in the mobility WOD, at least in tshirt form:

September 20, 2010 | Unregistered CommenterJoe
deadlift (back still wonky so worked on form)225x5x3 overhand gripBench240x5x3
September 20, 2010 | Unregistered Commentergabrus
As a contributer, and as a salesperson, I conscientiously object to 5 emails!5 of them! LOL.

Pigeon pose is my new daddy. I think the best way to describe it is by what Clubber Lang said when talking about his upcoming fight. "My prediction is pain!"

Mobility going well, this kstar stuff has me trying all kinds of new moves. If I was a single guy with no kids, I'd be involved in Coach Fox's Tuesday mobility classes, they look like very good stuff.

September 20, 2010 | Unregistered CommenterJim
Warrior Dash was really fun. Enjoyed both the race and the weekend in the mountains a lot. The event was well run. The trees were starting to change color. The meat and tequila were delicious. And best of all were the people. Everyone must join in next year!

Awesome lifting with JessB today who inspired me with her 40+lb PR. So amazing!

DL: 150, 160, 170 fail x 3
September 20, 2010 | Unregistered CommenterSarah
Good 6pm class today.

Nice lifting with Kristin (who also got a PR) and working near Sarah and J Bails.

Congrats J Bails on your awesome PR!

Did the warm up triplet with 1 pood kettlebell SDHP and 10 lb plate for the plank.

Deadlift(95x5, 125x3, 145x2, 155x1)Max Effort: 165, 170, 175 (PR), 180 (PR), 18010 lb PR. I probably had more in me but the bane of my existence is my DL form so I thought I'd go 180 again to improve the lift.

3x10 weighted sit ups: 10 lb/15 lb/25 lb plate
September 20, 2010 | Unregistered CommenterBecca
@South Brooklyn

Usual warmup + Clean/Clean-Grip Sots Press/OHS to 60kg

Clean (boxes) + 2 FS: 80x1x5

Pausing Squats: 95x1x6

Single Leg Squat:5R,5L; +40lbvest 5R,5L; +vest+2skinny bands 3R,3L;3R,3L;2R,2L

DB Incline Row:30lbx6; 35lbx6x3

September 20, 2010 | Unregistered CommenterYoon
strength cycle A, week 5

fuck, i accidentally deleted my iPhone notepad entry with this whole cycle's numbers. i blame the monstrous brain fog after today's workout.

SQUAT: a big milestone: 135x3x5. thanks juliana for sticking around to root for me.

PRESS: failed at 50, again.

DEAD: 145x1x5. today's work weight is 20lbs from last cycle's 1-RM max.

i ate super clean and did a bunch of other things today to not get fucked by this workout. considering how wrecked i am now, i'm thanking my lucky stars.

September 20, 2010 | Unregistered CommenterMichele
So I believe I was a part of the largest sbk class ever...why no posts people???

Warmup:-jog around the block-3 rounds NFT of: 10 kb (24kg) sdhp, 10 reverse lunges, :30 plank

Deadlifts:(95x5, 135x3, 185x3, 215x1)230, 240, 250F, 250, 255F-was able to match my PR and I'm fine with that. Can't wait to break that though. Great lifting with Bethany, who pr'd twice, and with David T. who looked good each rep and definitely has more to add next time!

Acc. Work:-3x10 weighted situps, no abmat, legs straight (20, 25, 25)

Jess B. you are a monster! Awesome numbers.

And congrats to Julie on her recent engagement! Very exciting!
September 20, 2010 | Unregistered CommenterJess
DL warm up - 135x4, 205x3, 245x2255, 265, 275, 285, 290.I know I was supposed to hit my heaviest weight at my second or third rep but I'm still babying the back but it kept going up and feeling good. The last one was tough and I may have lost just a bit of form but not bad.

Mobility WOD going strong as is my yoga challenge, not time to fill out the details.
September 20, 2010 | Unregistered CommenterDavid Mak
Everyone who ran the warrior dash this weekend did AWESOME. Thank you for letting me taking photos of you all covered in mud. It was really fun. :)

The cabin was kick-ass, Jess Fox did a great job organizing and I ate way too much food.

Will post photos soon. Editing them now and prob tomorrow.

September 20, 2010 | Unregistered Commenterasta
Holy wow that was a huuuge 7:00 class! Biggest ever?

Warm-up w/ 1 pood KB

Deadlift: (95x5, 135x5, 165x3, 175x1)180x1, 185x1, 190x1(PR), 195x1(PR), 200(F)

Weighted situps: 15x10, 20x10, 20x10

Was lovely lifting with Mrs Fox and David T!
September 21, 2010 | Unregistered CommenterBethany
DL warmup: 95x3 135x3 155x2 175x1185 205 225 255 265(pr)lost form a little bit on the last one3x10 10lb weighted situps
September 21, 2010 | Unregistered Commenterguy
deadlifts: 230, 240, 250, 255, 260-fail. fun.
September 21, 2010 | Unregistered CommenterJMD

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