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Take 20 Minutes to work up to a heavy single on the Clean.

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compare to 7.23.11

Take 15 Minutes to work on Front Levers

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Steph P's Box Jumps

Good luck to our 9am Foundations Class Starting Today!

CrossFit South Brooklyn Levels

Earlier this year we posted some CrossFit Levels to help assist you with goal setting and assessing your strengths and weaknesses.  Today's workout has two movements that show up on the levels test.  See you how stack up today!


Level 2:
Men 75% BW x1
Women 60% BW x1

Level 3:
Men 100% BWx1
Women 75% BWx1

Level 4:
Men 125% BW
Women 100% BW

Level 5:
Men 150% BW
Women 125% BW

Levers/Ring Work

Level 2:
Able to get fully inverted on Rings without spot or heel hooking straps

Level 3:
Able to hold a mature Ring Support for :20

Level 4:
Single Leg Tuck Front or Back lever held at Horizontal for :05

Level 5:
Mature Front or Back Lever Held at Horizontal for :05

Confused what the "3 Pulls" in olympic style weightlifting are?  Don't know a hang clean from a power clean? Watch this video from Catalyst Athletics to find out
Eat Like A Man With Steve Pan Cathletics

Reader Comments (23)

The clean video is linked incorrectly to the Steve eating video.

October 3, 2011 | Unregistered CommenterSamir Chopra

Did you watch Robb Wolf on I, Caveman last night?

If you did, here's some commentary by Dr. Kurt Harris at Archevore. It contains spoilers so don't read it if you haven't seen the show.


October 3, 2011 | Unregistered Commentermichele

First time cleaning since, like, April (I'm not counting the couple of times I have done it in WODs since then). My 1RM then was 82 for the power clean. Today I got to 73 from the floor. I'm not disappointed at the drop in weight (even though I KNOW I'm stronger than I was in April) because I did multiple reps at each weight increase to try and get my form better. Thanks DO for that suggestion!

Inversion practice...ha, ha, ha. I didn't expect to be terribly good at this and I wasn't!

This didn't seem like a crazy hard workout while we were doing it, but I've realized my arms have been shaky ever since then!

It's great to be back in group classes (and I was happy to see some of my fellow ladies out this morning) again.

October 3, 2011 | Unregistered CommenterStella

@Samir et al: I think the link they intended to post was to the Preview for the Weightlifting DVD.

October 3, 2011 | Unregistered CommenterDan Rx'd

Thanks, Samir. Fixed

October 3, 2011 | Registered CommenterDavid Osorio

Does this "Level 3: Able to hold a mature Ring Support for :20" mean being inverted for 20 seconds?

October 3, 2011 | Unregistered CommenterSamir Chopra

Dang, I am tagging out of upper body work for a few weeks. I just can't seem to get my joints feeling good. It was really hard to walk away from bench pressing yesterday. And I need the work on my cleans, they are busted. But, my shoulder and elbow really seem to need a break.

October 3, 2011 | Unregistered CommenterBilly Keefe

Billy I've gotten a lot of good mobility gains out of searching "shoulder" and "elbow" on mobilitywod.com and found that I could make some pretty drastic improvements without that much added effort. I was basically forced to get there bc I didn't want to have to tap out for any real period of time.

October 3, 2011 | Unregistered CommenterJoel W

Hey all. I'm out of town this week and probably next, so please divvy up my veggies from the CSA and keep a squat rack warm for me.

October 3, 2011 | Unregistered CommenterJZ


No, mature ring support is the "top of the dip"
Mature means elbows locked out, chin neutral and active , externally rotated shoulders


October 3, 2011 | Registered CommenterDavid Osorio

this morning's 6am was quite an awakening. I'm amazed by what the human body is capable of when one simply asks it to do things. at the same time, I'm amazed by how complicated some movements are and how easy it is to get in one's own way. heavy cleans for the first time since april, and I ended up at 145 but I would hardly say I owned that weight. 135 felt light and easy. 145 felt impossible and more attempts ended in failure than in success. oddly, I'm pretty sure I had way more in the tank and could significantly up my capacity for this lift if I could get organized, commit to getting under the bar, and get out of my own head. looking forward to those things happening, for sure. it had also been a good long time since I tried to get inverted on the rings. last time I'm pretty sure it took two spotters and some awkward grunting to get into position. today, I got inverted all by my lonesome for the first time since I was a child. even if it wasn't pretty to look at, it felt like a real accomplishment and a good foundation to build on. what a wonderful microcosm of the journey that crossfit has been for me. I heart you CFSBK.

October 3, 2011 | Unregistered Commenteryosh

power cleans
a bunch of chins thrown in through out
then some jerry can work...phew those are heavy, i think I am going to do that as my conditioning until I can absolutely dominate them.

October 3, 2011 | Unregistered Commentergabrus

Lot's of fun today at the gym. Showed up a little early to get Wendler benching in, and low and behold Fox was already benching. I guess Monday is still nationally recognized as Bodacious Bro's Bench Day. Plus Gabrus was there which kicked the awkward testosterone levels up to a solid 11. Awesome.

150x3, 175x3, 195x9. Felt good, I think I might have reset my bench a little low this cycle, but I'm happy to be able to move the weight around and feel good.

Jumped into group class and worked my clean up to 195, with a fail at 200. Didn't really warm up so I took the cleans slow and treated them as my warmup. My last clean at 195 felt really crisp, 200 just got a bit unbalanced, but I woulda got it. Felt good.

Worked inversions with Samir, who has ridiculous body control, and Maxim who is ugodly strong. Lots of fun.

Got in some Chins and Dips just to cap it all off and feel all Bro-ish again. Then I made a fart joke, gave some kid a swirly, put on my cutoff-sleeved sweatshirt and flew away.

October 3, 2011 | Unregistered CommenterNoah

Also, new Ragnar Relay course dropped today...Boston to Cape Cod, May 11 and 12. Hmm...!

October 3, 2011 | Unregistered CommenterNoah

Bench (yesterday's strength work)

Worked up to 209 (95kg) which is 6lb shy of a PR. Felt a bit akward for not having cleaned in a while.

Loved the BROness.

October 3, 2011 | Unregistered CommenterFox

Also, I promptly downed a whey/creatine shake after lifting.

October 3, 2011 | Unregistered CommenterFox

Cleans are my nemesis, and that feels like an understatement. I've said it before and I'll say it again: David said during Foundations in June 2009 that it would take north of 2000 reps to master it; I don't think I've got that many yet. A long way to go.

I did a bunch of 135s and 145s today; sometimes I would get one thing wrong, fix that, and screw up something else. It was like trying to nail the proverbial moving target. I appreciate all the patience shown by my lifting partner Daniel, and by Margie and David (one day, David, I'll do a lift, any lift, properly, when you ask me to demo! As opposed to ginormous screw-ups).

Rings were better; I had a good time working with Noah and Maxim. Later, I checked out my "mature ring support" and clocked in at a minute flat.

October 3, 2011 | Unregistered CommenterSamir Chopra

I went and checked a CF Journal article on ring support strength and I think I should have a coach watch me the next time I try a ring support to make sure I'm doing it correctly. I'm not sure my hold was as "mature" as those on display.

October 3, 2011 | Unregistered CommenterSamir Chopra

Got to work with JMD today on the clean sequence, and he def gave me some good cues.

Worked up to 195lbs on my clean, and then failed at 205.

nice to work on levers, also if anyone sees PR, tell him ill be at class tomorrow at 2:54

October 3, 2011 | Unregistered Commenterdh3

Warmup--2 rounds of:
-15 hollow rocks
-15 squats
-5 chinups
-5 ring dips with white band assist

-drills at 33, 53
(73x3, 93x3, 113x2)
singles at: 123, 133, 143pr, 148PR!, 153f
-this is a 15lb PR from when I last went for a max in April! And, it was actually legit. No wide crazy split but instead a full squat clean. I had an epiphany with cleans last Tuesday and am now in a honeymoon phase with them. I hope this translates into my snatch too. That would be awesome.
-Oh, and Level 4 cleared! :)

-good to play on the rings but levers are damn near impossible. Think I'll be at a solid level 3 on this one for a while...

October 3, 2011 | Unregistered Commenterlady fox

Fun today. Went to 185 on power cleans. No PR but we haven't done these in a while. I probably should start learning how to squat clean better. I just can't picture me catching 200lbs in a full front squat. I should probably picture myself man-ing up.

October 3, 2011 | Unregistered CommenterDM

Most excellent 8 p.m. Cleans at 103. I had more in me; all hurdles were mental. I found myself giving up about 3/4 of the way through if it didn't feel perfect from the get go.

Work on the rings was a fun end to a long, stressful day.

October 3, 2011 | Unregistered CommenterAllison K.

Worked my way up to #190 which is a PR by 5 pounds. It also put me at 124% of BW. Those levels are taunting me apparently. Definitely struggle to get my arms around fast enough and just need to work on that technique. In general I thought it got mildly better as the night went on.

LIked the playing around on the rings, and in general, the variety of movements we have looked at recently.

Back to sweating out this fantasy football game against Noah.

October 3, 2011 | Unregistered CommenterJoel W

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