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Bench Press or Push-up

(E 3/4) Sets Across

then 1 set for Max Reps

Push Ups
5 Sets Across
Add 1-2 Repetitions to last weeks work sets.

Post loads/reps to comments.
compare to 1.13.11 and 1.6.11

For Time:

1000m Row
50 Box Jumps

Post times to comments.

No man is an island. But Baz is no ordinary man.

C.R.A.S.H.-B Training info from Coach Nick

Coach Nick will take a group of CrossFitters to the CRASH-B Indoor Rowing Championships – "like lambs to the slaughter," he says – on Feb. 20th in Boston. He has developed a program and will hold a few sessions with anyone who's interested in going.  To view the training program from now until then, click this link

Nick will hold a FREE workshop here at 12pm on Saturday, the 22nd. At the workshop he will cover the following:

  • The CRASH-B – the format, what to expect, etc.

  • The training program

  • Rowing technique

  • The 2000m race

  • The ins and outs of the Concept 2 rowing ergometer (the "erg")

  • Nick will also lead a short workout.

Please email Nick(at)CrossFitSouthBrooklyn.com if you're interested in signing up for the CRASH-Bs. Even if you're not going, you're welcome to join the workshop and do the training program.

Kipping Pull-up Workshop Tonight

Join David O. tonight at 8pm for a dedicated kipping tutorial. If you're ready to learn the kipping pull-up or in the process of putting the pieces together this is a great opportunity to dial it in. 

RSVP to David(AT)Crossfitsouthbrooklyn.com Price of admission: One strict pull-up or chin-up.


Rest Day Dinner Reminder

This week's Paleo Challenge Rest Day Dinner is Friday January 21st @ 7pm and is being hosted by the illustrious Will S. & Robin R.  This is a potluck-style dinner (we know y'all know how to do those) and the theme is Paleo versions of dishes "Grandma Used to Make".

RSVP to Robin R. at reedrobin(AT)gmail.com no later than 12pm on Friday.


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Reader Comments (26)

All –

Afternoon, I was hoping to take advantage of the SBK community in hopes of obtaining a new job. I am currently finishing up an employment contract that will expire at the end of this month; as such, I need to find new work. My experience includes approximately seven years in accounting and operations, including SEC Reporting, procurement, consulting, etc. Ideally, I would like to work in a small start-up with an energetic creative environment (not really a suit and tie type) where I’d be called upon to take on many responsibilities…beyond just accounting. If anyone has any ideas, send me a note at jlahey4@gmail.com.

Thanks everyone.Citius, Altius, Fortius

January 20, 2011 | Unregistered CommenterJoshua
bench press 155# x 3 x 3 then 115# x 21

wod in 6:16 with 20" boxI cycled these pretty well and did the last 20 straight. Big improvement cause I usually have to set up each jump.
January 20, 2011 | Unregistered Commentercarlos
my picture on the blog today (which I have blown up and made into a poster) could not be more well-timed. I have been sick for a week, on "an island" of sickness if you will. i immediately interpreted the picture today as: where are you baz? this gym is miserable without you. some things i don't know: i don't know if being sick has anything to do with the paleo challenge. i played b-ball on sunday, ate a pile of meat from mile's end afterwards, got stomach sick, threw up some paleo pancakes (thank you asta) the next day, had a high fever, now have literally the nile river of post-nasal dripping. bowel movements still regular. did not break down and get a burrito. i am in flux. what i do know: i told my therapist today, and i am telling you all, i am confessing that when I eat a burrito, or a piece of pizza, or a cupcake, or a piece of cake, or toast: i feel huge carbohydrate angel arms (i am being completely serious) are coming from out of nowhere, surrounding me in a hug, picking me up off my feet, and swaddling me. Every time I eat a burrito I feel that. Truthfully. And so: Not being able to eat a burrito, means: not being swaddled, not being held like a baby and quieted down and calmed. don't judge me. What I do know: My mom snuck food and I sneak food. What I do know: My mom hid her pain in oreo cookies and I hide my pain in snickers bars. what I do know: I keep some of my belly weight to avoid feeling unheld. so, i guess what paleo is giving me, if maybe not the fucking eight pack that i dream of, is the courage to know that i am fucking grown, that i can maybe hold myself. this month i have: gone shopping with my wife every weekend (sounds small, isn't), cooked at least one meal a week (just me, from the cookbook), woken up early every day and made my wife tea (in preparation for fatherhood and having to be less narcissistic someday), oh and I've been Ranging - before I got sick - i've been out Ranging and calling myself the Ranger. I'm not crazy. I just plan enough time now so I don't have to take public transportation anywhere and instead, if I need to get somewhere I Range there. While I Range there, I whisper to myself: I am the Ranger. In a post-apoloclytpical world, Rangers are messengers - and they also have a Native American feel - it is my job to tell the secrets of one tribe to the next, in a sharing way - and I am much sought after, by women and men alike - but I only love the Queen - and I also sent out two pieces of fiction to literary journals (it's been eight years), and I am performing on stage this tuesday - i love performing and i haven't done it in a decade and, as you may have guessed, it's my fucking true calling. so that is the truth. and today i also bought myself a pair of timberland boots which i've wanted since i was 8. whether or not i let burritos and self-doubt slowly back into my life on March 1, i now know a big secret: i'm in fucking charge.

The Ranger
January 20, 2011 | Unregistered Commenterpaleobaz
*empty post signaling awe*
January 20, 2011 | Unregistered CommenterMichele
baz your post runneth over with WIN
January 20, 2011 | Unregistered CommenterShane
*Stands up.. initiates slow clap inspiring others and eventually the whole gym to join in*
January 20, 2011 | Unregistered CommenterDavid Osorio
Baz, you're fucking awesome, is what you are.
January 20, 2011 | Unregistered Commentermelon
I'm slow clapping with David. Extra Paleo Nosh for paleobaz tomorrow night!
January 20, 2011 | Unregistered CommenterRobin
Double plus awesome!
January 20, 2011 | Unregistered CommenterWill
Balls of a genius.
January 20, 2011 | Unregistered CommenterMargie
Bench Press45x595x3115x3130x3x3

max reps @115-9

1000m row+50 box jumps @ 20"=6:13

You know what's not paleo? The churros they sell for a dollar in the subway on 4th Ave. & 9th St. Those are not paleo in the least. Nope.
January 20, 2011 | Unregistered CommenterPeter
I've been meaning to comment more on the blog... but how can I start now that the bar is set so high?
January 20, 2011 | Unregistered Commentererica
I was preparing this really long awesome post for tonight and I log on to find Baz stole it! You are a Ranger indeed, sir.

Bench press - 45x5, 95x5, 125x5, 145x3155x3x3rep out at 115 x 18Row 1000m/50 box jumps (24” box) 5:55
January 20, 2011 | Unregistered CommenterDavid Mak
First, I love Baz and his "I am the Ranger" whisper.

Second, boring hotel gymnastics work for me today in snowy Nashville.NFT: 10 rds of 2 slow pull-up negatives, 10 push-ups, 15 sit-ups
January 20, 2011 | Unregistered Commenterkatie
Came in with intentions of bench pressing and then doing a 3 round version of the Snatch/OHS/Double Under Wod. About :02 into the warm-up I could feel that my body was not happy. Sore Joints, "buzzing" feeling, lethargy. Sort of feels like a fever without the actual fever. I benched with Dmakalicious and then ate some tuna and called it a day.

Bench Press(45x5, 95x5, 125x5, 135x3, 245x2)155x3x3Rep out at 115. Got 20 reps, I think I could have hit like 25 but I was feeling shitty so I hit my goal and racked it.

Thanks to EVERYONE who came out to the kipping pull-up class. Although almost everyone RSVP'd it ended up feeling a lot bigger than expected. For those of you who forgot to write it down:

1. Swing2. Drive3. Kip4. Push away

Work these in sequence!Don't overdo it with practice, you should practice in a fatigue free stateWhen you get one, or two, continue to scale volume in WODs, just because you can do 5 kipping pull-ups doesnt mean you can do 100Watch videos, watch people, practice.
January 20, 2011 | Unregistered CommenterDavid Osorio
Holy Moly Dave. You went from 135 to 245..... :)

Baz that photo caption on the blog made me smile this morning, but nothing compares to that post. Bravo.

Did work with Ryan & Fox on the bench today and felt much better. The breathing at top of hold made all the difference.

w/u 45 x 5, 95 X 5, 135 X 3, 165 X 2 185 X 1

Work was 195 X 3, 195 X 3, 200 X 3

Wod 6:18 24" box
January 20, 2011 | Unregistered CommenterDan H 3

WOD 24" box6:01Box jumps sucked all the butt...In the moment, I was PISSED when I heard Ryan yell "time". Boy is fast.


BAZ - Paleo hug, my man.
January 20, 2011 | Unregistered CommenterFox
Best reason for long walks ever. Walking = Ranging. I just can't wait until it is for some reason practical to carry a sword (or maybe a long bow).

Bench at 145 across for the 3x3 and then 16@115 for the rep out.

Wod with 20 inch box in 6:47. Felt much better using the 20 than the 24, I was able to get a better cadence and took fewer rests.

January 20, 2011 | Unregistered CommenterMalcolm

who the fuck is your therapist and can I get their number?

and how dare you slander my life-blood (i.e. paleo pancakes) in such an open forum after I shared some orange wedges with you.

love,paleo pasta.

ps: burritos are awesome. snickers bars eh..
January 20, 2011 | Unregistered Commenterasta
baz, i mean Ranger, is my hero!

did 'isabel' tonight at cfv. first stab at her and i knew i couldn't do her RXed

30 snatches for time @72 (womens RX is 95)4:30

felt good with my technique throughout all 30 reps, but man, i really can't imagine doing it at 95!

then did 4 rounds nft5 band assisted bar dips10 backwards lunges w/ 20# dbs

then, some "hamstring explosion" drills, 5x3

January 20, 2011 | Unregistered Commenterstephaniep
Bench press:warm up45x595x5135x5155x2Work:160x3x3


WOD1000 meter row20" box5:32

Thanks to Dave O for the kipping pull up workshop which was awesome. In particular, for me, isolating just the kip (w/o the swing and drive) was a bit of a revelation that will also help hugely in high volume ring dip WODS.p.s. after 18 months of xfit i still snicker every time I write "WOD."

January 20, 2011 | Unregistered CommenterChris A.
Warmup:-foam rolling, scaps and lats-rowing-droms, dislocates, flag pole, ohs

Bench:(45x5, 65x5, 85x3, 95x2)work: 107x3x3rep out: 75x14-both work weights felt appopriate. Thought about going for 110 but pretty sure I would have failed.

Wod:-5:48 with 20" box.-row in 4:16, didn't push it because I knew I'd make up time with bj's. (@chris a.--I still laugh at this).-liked this wod. Knew it would be over quick. Not awful.

Kipping class with David:-favorite/most useful part for me was learning the hip drive from the floor. Thanks David for taking the time out to work with us!
January 20, 2011 | Unregistered CommenterJess
@Jess F. Bingo! Your mind is deeper in the gutter than mine! :-)
January 21, 2011 | Unregistered CommenterChris A.
Still feeling exhausted - hoping our new blackout blinds help with the sleeping troubles.

Bench: (45x5, 65x5, 85x3, 95x1) 115x3x3rep out: 75x23

This felt good. I probably could have hit 120, but am glad I didn't push it given how I'm feeling.

Skipped the WOD and went for a 20 minute row, aiming to stay around 17 s/m and 2:45 pace. Averages looked close to that but I definitely didn't keep it perfectly steady.
January 21, 2011 | Unregistered CommenterLaurel
Benchwu: (30x5, 45x5, 55x3, 65x1)work: 75x3, then failed at next two setsrep out: 45x33

WOD7:42 w/16" box I think

Failures came not due to weight but to my psychological and emotional state. Usually working out brings me out of my head, but I don't think I realized how wound up I was yesterday until class started. I'm actually happy about the experience last night because it was a pretty strong reminder that I when I check-in with myself, I need to listen to what I find! Also, a good reminder to respect heavy weights and the focus one needs when approaching any sort of lift.

Thanks for some good support!
January 21, 2011 | Unregistered Commentercarrie

push-ups:5 sets of 6 across, no fails. (this is one rep up from lsat week)

WOD:1000m row/50 box jumpstime = 6:25 on 16" box

still haven't figured out linking box jumps together (always jump up, step off). went for 16" b/c knees have been cranky this week.

Baz... thank you.
January 21, 2011 | Unregistered CommenterWhit

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