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WOD 10.9.11

For Time:
3 Barbell Ground To Overheads
3 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
12 Barbell Ground To Overheads
12 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
3 Barbell Ground To Overheads
3 Pull-Ups

There is a 12 minute cap on this workout.

Post time and load to comments.

Who Stacked The Boxes?!

Gym Equipment Etiquette Reminders

While not at all comprehensive, these pointers can help your rack up credibility points at the gym.

Plyo Box Storage: For years we've told you, "DON'T STACK THE BOXES!!!" because they get wedged on top of each other and end up stuck together... well we take it back! Josh M put some carpet material on the inside of each box (thanks Josh!) so now you CAN stack them without fear of a coach reprimanding you. We've also painted some numbers on the boxes.  When you put them back, please organize them as seen above with the red numbers facing forward.

White Boards: We often do workouts that require you to track rounds or reps on the fly.  To make your life a little easier we cut up some whiteboards into little tablets for personalized use (Thanks DMak!).  Two points of etiquette with these. 1. Please erase your board after you're done with it. 2. If the workout requires you to track rounds (as opposed to reps) please write a bunch of dashes on the board and use your finger to track completed rounds.  Keeping the marker uncapped during the workouts dries them out.

Erg (Rower) Handles: When you're done with an erg, please put the handle all the way back in the window.  We know it seems intuitive to house them in the little dock that concept 2 provided but if you leave them there too long it weakens the spring that provides recoil on the handle.  The small dock is only for rest periods or partner transitions.

Bumpers: When you're breaking down your barbells make sure to put them back in an orderly stack. If you're the first person back to a low set of bumpers and the PVC holder is down, put it back so all the remaining bumps can be stacked properly. Also- whenever classes are large and we're running low on weight, try to use the largest bumpers available.  For example, if you're squatting 165, your bar should have a pair of 45s and a pair of 15s on it. Not 25s, then a bunch of 10s and change.

Bailing: Bailing is a necessary part of lifting heavy and metcons but don't go crazy with it.  People can get a little bail-friendly and drop weight they could have just as easily put down under control.  Excessive dropping puts wear on the bumpers AND the bars. You've no doubt noticed the bumpers with big cracks and no metal inserts in them.  Why is that? Too much bailing! Also- it should go without saying but NEVER bail an empty bar, these will quickly destroy the finest barbells.

What are some of your personal Pet Peeves when it comes to home organization?

Reader Comments (10)

Friday: Thursdays amrap with double unders :
16 rounds + 23 double unders

Saturday: worked on a heavy set of 3, got up to 250. Haven't squatted in a while, this was a 1rm about 2 months ago so I'm fairly happy with it

October 9, 2011 | Unregistered CommenterMike Mishik

Today's WOD
I tried doing Muscle Ups but my wrist started to hurt on the 7th rep, first set of 9. I switched to Chest to Bar for the remainder of the work out. I did the ground to overhead at 155.
Time - 16:05
Should've just did Chest to Bar the whole WOD.

October 9, 2011 | Unregistered Commenter"Moose Knuckle"

awesome wod today. 135lb c and J 14:35...... I was really shooting for that 12:00 cut off, but that weight started to get really heavy during the 12 rep round...
Now off to watch my Jets and monitor the future fantasy football championship team of CFSBK dominate.

I am also cooking this tonight:
wrapped in these:
with a side of Platanos Tostones......

That officially makes me number 1 this sunday.....

October 9, 2011 | Unregistered Commentermarc "the Goose" mess

thanks Rob Is for coaching me through my deadlifts and for the "fun" prowler workout!


October 9, 2011 | Unregistered Commentermichele

hm what happened to all the posts?

85#, 18:24


October 9, 2011 | Unregistered CommenterSameer

Thanks for letting me coach you Michele! Guess that SS cert is getting some use. ;-)

Strength Cycle recovery day

Squat 230x3x3
Bench: 187.5x 5x3
This was ok but the first rep on the last set started super funky and it messed me up. Should have racked the bar for gone again. It wasn't pretty, but it was 3 sets of 5.

Prowler: 10 runs, 70 pounds, 100 feet. Started with 20 sec rest (actually did runs 3-4 back to back to get the HR higher) moved to 25-30 secs rest and the last two runs were about 40.

Putting an emphasis on getting the all the work done and keeping speed: maintaining the length of the run and upping the number of runs. Do more work. Next week I'll hit 12.

October 9, 2011 | Registered CommenterRob Is

I has a sad that Tough Titsday is over!

BSQ (all sets of 5): 45, 65, 85, 105
DL (all sets of 5): 95, 115, 135

Thank you Margie and my fellow Titsday trainees for helping me learn so much, not just about proper form, but about what lifting should *feel* like, mentally and physically.

Now that I've entered my running off-season, I'm thinking it's time to start coming to SBK 3x/week instead of twice, and running 4 days a week instead of 5. I have a long time until my next marathon (NYC 2012), and I'd like to spend a lot of that time getting stronger. Trying to decide whether to do Monday-Thursday-Saturday or Tuesday-Thursday-Sunday, and am leaning toward the former so that I get my squat exposures in.

October 9, 2011 | Unregistered CommenterStella

i'd forgotten how it feels to do workout + short metcon. i just walked through brooklyn buying and eating pretty much anything that crossed my path. holy cow.

October 9, 2011 | Unregistered Commentermichele

Have been waking up absurdly early as of late, decided to take advantage of it...

5:30AM Endurance WOD
Heavy Tosh
200m 0:00:44.1
400m 0:01:38.8
600m 0:02:25.3
200m 0:00:46.8
400m 0:01:56.6
600m 0:02:44.8
200m 0:00:53.6
400m 0:02:08.6
600m 0:02:36.1*
Total Time 29:30

8AM Cooked Breakfast
5 slices of bacon
3 Eggs
packed to go for post WOD nutrition.

9AM Workout
Warm Up
15-10-5 NFT of
16 lbs Wallball
Run 130m

2 Rounds of
10 V-ups
5 full ROM handstand negatives
10 Squats (banded and double bounced)
10 Ring Rows (feet elevated)
5 Pullups

unbroken pullups

Heavy Tosh
Was great running outdoors, happy this ended as soon as it did.

During the final round gathered my remaining will, and focused on leaning forward and letting gravity pull me along. Damn, it worked!

Used my handy, dandy, training tool to better gauge how to approach this. Considering that my cleans are solid, and I want to focuses on weaknesses, decided to snatch the weight instead.

Even at 105 these became challenging quickly. Had hoped to make it into round 12 with all snatches being unbroken, but started to bail into the first set of 6's. Singled everything until the very end. Cleans would have been much faster at just about any weight.

My hook grip needs greater desensitization, no bueno.

Props to Bjorn who "man-upped" the WOD with shots of tequila from the night before; no pukie!

October 9, 2011 | Unregistered CommenterDan Rx'd

Dan, serious double WOD!

WU Wallballs @ 10lbs and 130m runs. Wallballs are starting to feel a lot more organized. I am still a mad slow runner.

WOD 14:56 #63 clean/push press and pullups from a box. I am relatively certain this WOD would have gone faster for me with snatches, but cleans are a weakness of mine, so went for them.

Also today 12 miles cycling (so far) and tennis lessons in the hot-hot sun.

Generally awesome day.

October 9, 2011 | Unregistered CommenterBilly Keefe

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