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Crush Week WOD 12.12.11

For Time:
270m Sandbag Run
15 Hang Power Cleans
5 Thrusters
10 Hang Power Cleans
10 Thrusters
5 Hang Power Cleans
15 Thrusters
270m Sandbag Run

Post time and Rx to comments.


Happy Birthday, to CFSBK's favorite tattooed up, motorcycle ridin', pit bull owning, super dad, husband and coach, Chris Fox!

CrossFit Total PR's (pt 1)

Great work to everyone who competed in yesterday's CrossFit Total. Here is the first half of the numbers left on the white board. 
Bjorn B 815  (325* - 125 - 365*)
James N 555  (225* - 115* - 215*)
Brandon 550  (200* - 105* - 245*)
Peter H 605 (215* - 105* - 285*)
Chris J 480  (155* - 110* - 215*)
McG 930  (325* - 200* - 405)
Julie B 262  (100* - 42* -120*)
Earl L 735  (275 - 125 - 335)
Allen G 650  (215* - 150* - 285*)
Deb P 375.5 (125 - 70.5* - 180)
Joe M 478 (155 - 108 - 215)
Sarah J 350 (125* - 70* - 155*)
Liese M 360  (125* - 65* - 170*)
Isaac G 765 (265* - 155* - 345)
Greg 610 (215* - 125* - 275*)
Mike J  865 (335* - 155* - 375*)
Dave E 885 ( 335* - 175* - 375*)
Joy M 338 ( 150* - 58* - 130*)
Mike G 755 (295* - 145* - 315*)
Kristen H (145* - 58x3 - 175)
Ben W 735 (255* - 165* - 315*)
Carlos G 765 (275* - 125* - 365*)

Yeahhhh Buddyyyyy

Zen and the Art of Crush Week!

In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing.   In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures .  In both of these instances, the intention is for the pilot to become more tuned into the "now".  At CrossFit, we achieve something very similar through a very different approach.   During an intimidating lift or difficult conditioning piece you're forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can't help but focus on what's happening. You know this intuitively and it's why you get nervous before a 500m erg test or 3 rep max Back Squat attempt.  You know that once you start you'll be forced to deal with the "now" until it's all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.  Take this opportunity to set your intention for the approaching workouts.  Whenever you find yourself deep in the agonizing "now" embrace it and stay on task.  Don't look around the room to see where everyone else is, don't check the clock to see how much time has gone by and don't make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you've completed the task.  If you lose focus and get derailed, don't let it mess with your head, just come back pushing harder. Remember, you're here to get stronger, both physically AND mentally.
Enjoy Crush Week!

"A smooth sea never made a skilled mariner."
- English Proverb

John Welborn's at his CrossFit Level 1 CrossFit
Using Odd Objects CrossFit
Best Space Photos of 2011 National Geographic

Reader Comments (44)

Fox!! Cooked up a NYG win for you, amigo.

December 12, 2011 | Unregistered CommenterTom

Happy Birthday Fox.Great gift of Giants winning last night ;) for you!

December 12, 2011 | Unregistered CommenterJackie

happy foxday!

December 12, 2011 | Unregistered Commentermichele

Happiest of birthdays, Fox!

Strength cycle...I did not envy the 6 and 7 AM'ers with their thruster hell.

BSQ 140x5x3 This is a big milestone for me because it's BW! Woohoo!
Press: 65x5x3 I can't believe I did this. I was thisclose to failing the last rep each time, especially on the last set. Then I found my inner opera singer and SCREAMED the bar to the top. (Really. Jeremy says I sounded like a Japanese anime character doing a karate chop.)
Deadlift: 190x5 I can't believe I did this, either. My form could have used some work on this set, though.
Chins: 5x3, thin green band. I didn't have a strict one in me today, alas.

December 12, 2011 | Unregistered CommenterStella

Happy Birthday, Fox!!

December 12, 2011 | Unregistered CommenterRebecca R

Happy foxday, Fox.

Kept it light this AM at 95#. Finished in 7:52. That set of 15 thrusters was a bastard.

December 12, 2011 | Unregistered CommenterDan B

Happy Birthday Fox!!!

December 12, 2011 | Unregistered CommenterRobert F

Wooo! Happy Birthday Fox!

December 12, 2011 | Unregistered CommenterLana

Ok without getting too much into the bromance I just want to say Happy Birthday to coach Fox. Thank you for all your effort and genuine desire to help us all get better. Nothing like a Giants win to start of the celebration.

Quick Q for all SBK. Anyone here done vinyasa yoga. If so thoughts? Wouldnt mind giving yoga a try for the (calming/flexibility improvements potentially)


December 12, 2011 | Unregistered CommenterDH3

HAPPY HAPPY BIRTHDAY FOX!!! Your Giants did D.Bailey pretty dirty but it worked! Congrats on ending your losing streak ;)

December 12, 2011 | Unregistered CommenterTeresa B.

Chris, you're a 21st Century Fox!

Happy birthday champ!

December 12, 2011 | Unregistered CommenterSamir Chopra

Big happy b-day to my main man Fox!!
And congrats to all totallers!
Dan, regarding yoga, I've recently started doing Bikram yoga. I'm certainly no expert on yoga, but I am an expert on having limited mobility (as well as general creakiness) and Bikram has helped me with my issues. For whatever reason, I prefer it over Vinyasa. Ninety minutes in a 105 degree room is f-ing torture tho.

December 12, 2011 | Unregistered CommenterChris A.

happy birthday coach fox! i hope it's totes super fab.

DH3, i find that doing yoga on rest days is a great way to realign and elongate the body after tough workouts. if you've never done yoga before, you might want to start with iyengar/hatha to learn the poses, breathing techniques, and proper alignment before moving onto vinyasa, where you'll be stringing together all kinds of poses. vinyasa can be fairly advanced for some depending on flexibility and previous knowledge of poses. i think learning the basics first is best, kinda like we do in crossfit.

December 12, 2011 | Registered Commenterellie june

What DH3 said. Eli and JPP must have known it was Fox's birthday.

December 12, 2011 | Registered CommenterJoel Wertheimer

Happy birthday Fox!

Dan - The only yoga I've ever done is Hatha and Bikram and Bikram has completely stolen me away. Currently I'm one day a week and it's plenty, the heat in there is a crusher. I swear I saw unicorns when I left after my first session.

You can go in without any experience as you'll pick up by watching others and the instructor will take care of you - just let them know and they'll put you near them for adjustments. The moves aren't difficult, at least for me, it's the heat. All you need is a pair of shorts - nothing else in there except for a huge bottle of water. Also many places will rent you your mat, you sanitize at the end, and you can rent towels as well to cover the mat. There are a lot of places to choose from, mine is: http://www.bikramyogabrooklyn.com/ they have really treated me great.

I love it. Clears the mind and loosens you up, everything just kind of all comes together. It's wild.

December 12, 2011 | Registered CommenterJules

Thanks for all the tips here. keep em coming. Re: HOT Yoga (Bikram) is there some sort of danger there that when your muscles are that loose and heated taht you could put them in precarious positions that may cause more damage than good?

December 12, 2011 | Unregistered CommenterDH3

Happy Birthday Fox!!!

December 12, 2011 | Unregistered CommenterDeb

Happy Birthday Coach Fox. I put in a call to Eli yesterday, he said he would hook you up.

Great and inspiring day yesterday. I'm looking forward to more.

Dan, I do some Hatha basic at Park Slope Yoga on Union. I like it as it seems to straighten me out and clear my head. I need to make more time for it. I did Bikram a few times, it can be pretty intense. I think some people do say that you can overstretch because you're so loose.

December 12, 2011 | Unregistered CommenterBen W

Happy bday, Foxy! Hope this year is kickass!

December 12, 2011 | Unregistered CommenterMargie


Re: Bikram - that is precisely what I was going to post. The heat does allow your body to get into some positions that it may not actually want to do in normal temperatures, which is not necessarily a good thing. You don't really want to get so stretchy that you're hanging off your skeleton without muscular support.

Because of its approach, I find the level of instruction with Iyengar is generally superior. It's a more thoughtful, rigorous and specific approach and so requires a more informed instructor. It does really involve continuous movement and emphasizes using your musculature to get into and out of poses.

Hatha is pretty much the McDonald's of yoga. Well, maybe it's more like Whole Foods. Anyway, it's ubiquitous and a good general thing to do, but the quality will vary from instructor to instructor.

December 12, 2011 | Unregistered CommenterMargie

Sorry - Iyengar does NOT involve continuous movement.

December 12, 2011 | Unregistered CommenterMargie

Happy Birthday, Fox!!

Nick A. - A while back, you posted about the braised beef brisket with pickled vegetables at ‘wichcraft. Well, I finally had it today (on greens, double meat), and oh my is it good. Thank you for the tip!

December 12, 2011 | Unregistered CommenterKatie Mohr

katie - i am literally eating it right now! ~lunch twins~

December 12, 2011 | Registered CommenterNick Angiolillo

Happiest of birthdays, Coach Fox, you are a true bad ass all around awesome individual.

DH3 - I used to pracitce Power Yoga, which is an adaptation of Ashtanga. I found this to be overkill once I started working out at CFSB. Ashtanga or Power Yoga tends to be a fast paced, continuous flow yoga that can really kick your ass. I did not find a peaceful place nor was I able to focus on properly improving my flexibility.

Vinyasa is a kind of a catch all term and usually also involves a continuous flow but tends to be more mellow and allows me to concentrate on my breath and proper flexibility. This is what I practice at the moment as it puts me into a good prep place for meditation (what many say is the original purpose for yoga) and it gives me a good stretch.

Hatha I find to be slow and lumbering and I do not enjoy it all that much.

Bikram people either love or hate. I'm in the hate camp.

I think the best advice would be to try a few different ones out and see which clicks for you and what you're looking for.

December 12, 2011 | Unregistered CommenterDmak

happy birthday FOxman!!

December 12, 2011 | Unregistered CommenterMcGrath

I second Dmak. I hate Bikram, but I get heat stroke easily and have literally been on a floor for 3 hours of severe nausea the 3 times I went. (And only lasted 1/2 hour each time before the nausea hit.)

My sister loves it.

I said it on FB, I'll say it again. Happy Birthday FOXERS!

December 12, 2011 | Registered CommenterSarah la Rosa

FINALLY back in the gym after being laid low by a brutal cold that kept me out for almost 2 weeks. Ugh. Quite a welcome-back workout...took it relatively easy at 75#, my wrists were totally killing me. 12:11. Happy birthday Coach Fox!

December 12, 2011 | Unregistered CommenterCharlotte

In my excitement to wish Fox a HFB, I forgot to post my WOD timings.

Did a super-scaled version at the 8AM with Shane (who very kindly suggested I sub front squats for thrusters after I told him my right shoulder was dodgy).

So, @85lbs, took me 8:57 with FSQ's subbed for thrusters. I started with thrusters but after three in the first round, stopped and switched. I probably could have done a heavier version of this since I was doing FSQ's but I still got a good conditioning dose.

December 12, 2011 | Unregistered CommenterSamir Chopra

Thanks for the birthday love! It's making a great day even better.

My yoga 2 cents - I strongly recommend doing an intro course with a reputable instructor before going into classes solo. Much like Crossfit, there is the potential to injure yourself. And, much like CF there are varying levels of quality of instruction and attention received in a class. An intro course can help you learn what's appropriate for you and what's not.

Hatha - actually ALL the yoga that most people practice. Hatha yoga any physical yoga, it purpose it to align the poses (asanas) and breathing (pranayama). Other types of yoga specifically involve cleansing practices (kriya), spiritual practices (kundalini) and practicing selflessness (karma). Iyengar, Ashtanga, Vinyasa, Bikram, Power, all these are forms of Hatha yoga.

Vinyasa means 'flow', so any yoga that is called vinyasa will have you moving from one pose into the next in, well, a flow (ie, you sweat more). Other types have you spending time in the poses before moving to the next one. I have held a headstand for 6 minutes, but my favorite pose to hold is Savasana. Many instructors will blend both of these styles, maybe doing a flow series to warm you up and then settling in to some static holds. I took my beginners yoga course about 20 years ago at Sivananda in Manhattan and it was a great experience, I'm sure that some of our resident yogis and yoginins (Whitney H?) can chime in on a good place to start in the BK. I've heard great things about Yogasana which is right around the corner from the gym.

*I did Bikram for a while to get Jess to try CrossFit. I was not a big fan mostly because of the instructors (they actually teach with a microphone and dude the room was not that big and they were big on telling you to "GO DEEEEEPER, GO FUUUUURTHER, BENNNNND" and physically trying to push you into positions...no bueno). I eventually told them I had an injury and to leave me alone. Today does make spending 90 minutes in a 108 degree room sound good though ;)

I recommend trying some yoga and I am a big proponent of it. Don't, however, be one of those people who passes gas freely in a class. That is not ok.

December 12, 2011 | Unregistered CommenterFox

I should have proof read that post, there are really more typos than usual, even for me.

December 12, 2011 | Unregistered CommenterFox

Fox, the fart joke mitigates any and all typos.

December 12, 2011 | Unregistered CommenterChris A.

I concur, Dr. Artis.

December 12, 2011 | Unregistered CommenterStella

@Shane: I finally remembered the name of the last movie I saw in a theater: Terence Mailick's "Tree of Life". At BAM.


December 12, 2011 | Unregistered CommenterSamir Chopra

Cookies. Sunday. 5 PM. My house in Carroll Gardens/Cobble Hill. Email me: mignyc (at) gmail.com.

December 12, 2011 | Unregistered Commentermichele

tonight was a shit show. i had weekend of little rest, recovery, and a poor diet, and then i got really sick last night. so today i came in tired and weak and it showed in my lifts.

strength cycle week 5.1

squat: 240x5x3
this is way harder than it should be. this is my PR weight but 235 went up like a breeze on friday and i really wanted to just blow past 240. i got it all done but it didn't feel strong.

press: 91x3(F), 85x5, 85x5
failed on my 3rd or 4th rep of the first set. i've pressed a strong 90, so 91 should not be a problem, but i just couldn't put it up tonight.

deadlift: i made the executive decision not to deadlift tonight because i really want to put up a good number for this cycle and i knew tonight wasn't the night. going to go for 275 on wednesday.

December 12, 2011 | Registered CommenterNick Angiolillo

Happy Birthday, Fox!

Um, I thought that in any sentence about "Crush Week" I would be the subject, not the direct object. Tonight was hard. Maybe a little ambitious with 75#, but got in all the reps. Wisely substituted a 30 lb ball sandbag. 10:12.

December 12, 2011 | Unregistered CommenterBrandon

Strength Cycle Day 13:

I was nervous about today after hoboken on sat. Wasnt sure how the lifts were going to go.

BSQ 275X5X3 - The squats feel really good still, heavy, and I get winded as all hell after a set of 5, but they are going up.

Press 145X5X3- Failed at this last week so was really happy to get it tonite.

Deadlift 305X5- this felt good too although my grip needs some work.

On to the next one.

December 12, 2011 | Unregistered CommenterDH3

As per the request of David, 10:29!

Happy Birthday C. Fox....u gotta love a tatted up sag!

December 12, 2011 | Unregistered Commenternic

9:04 @ 95# and a 45# “Jeremy Special” sandbag.

December 12, 2011 | Unregistered CommenterDmak

8:52 @ 65# and 25/30#? bag. Was lucky to have Dmak chasing me to make me run faster on that last bit...

Took it easy to save myself for el gran competition. Deadlifts were kind of crappy tonight, but my grip didn't really like all those hang cleans before lifting.

I'm pretty stoked that we have close to 20 girls competing on Saturday!!

December 12, 2011 | Registered CommenterSarah la Rosa

Fox! You've stopped time! Happy continuation of your birthday!

December 13, 2011 | Unregistered Commentermelon

It took two days to deliver Fox - what a big baby!

December 13, 2011 | Unregistered CommenterSamir Chopra

I liked this WOD, which means I must have gone too light. I did 42# and subbed a 20# slamball for a sandbag -- 9:14.

December 13, 2011 | Unregistered CommenterKatie Mohr

Wasn't sure if I'd be able to move through this wod because I'm super sore from the Hoboken challenge. Was thankful for a little foam rolling to start.

-3:00 easy row, 20 s/m
-foam roll- tspine, lat, glute
-barbell warmup-fsq, press (33# felt like a 1RM tonight), push press, thrusters

9:08 at 65# with the 45# Jeremy brick.
-there is no good way to hold that sandbag. Thank god it was only 2 short runs.
-tried to keep the power cleans unbroken and the thrusters in sets of 5.
-glad I took this light and "easy" tonight. It just felt good to move.

-lots of foam rolling and theracane love
-lots of good chatting and laughs. Especially loved when the fire fighters came in. Sooo many heads turned! ;)

December 13, 2011 | Unregistered Commenterlady fox

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