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WOD 5.14.11

4 Rounds for max reps of :
1 Minute Deadlift 315/215
1 Minute Ring Dip, Bar Dip (no bands) or Push-Up
1 Minute Double Unders
1 Minute Rest

Post total reps per movement and Rx to comments.

Rob I Pulls a Heavy Single

Hear Ye Hear Ye!!
All may return thy shoes to the coat room now! We're holding all the unclaimed shoes (and there's a lot of them) hostage in the office in a big (air tight) box.  Let us know if we took your shoes otherwise they're all being donated at the end of the week.
On a similar note.. Please claim any belongings from the lost and found!  Again, anything left unclaimed by Saturday the 21st will be donated to charity.

Go Team SBK!
Remember you can follow our the CrossFit South Brooklyn Ragnar Relay team on twitter at #sbkragnar.  Please send them some love. Remember, you're currently sitting on your butt at the computer and they're running 200 miles!
Squatting Toes-Out Vs Squatting Toes-Forward Cathletics
Better Hip Positioning for Better Deadlifting Mobility WOD
Ring Dip Shoulders and Shoulder Stability Mobility WOD

Reader Comments (17)

"Remember, you're currently sitting on your butt at the computer and they're running 200 miles!"

Hey now, I *did* just come back from doing the Healthy Kidney 10K :P (But all you Ragnarites are awesome!) I must say that I like that race much better when I think of it as a nice tempo run and NOT as a race, because it's just too damn crowded to chase a PR. I have two more races to do, plus volunteering at the Brooklyn Half next week, and I'll have guaranteed marathon entry for next year. Yay!

Also 3rd exposure to "A" day of Fox's pullup plan for beginners. I'm almost embarrassed to say what weight DBs I'm using, but I'm happy that I can definitely see progress already in that I've moved up to a heavier DB than I started with. I am slowly but surely stalking that unassisted pullup.
May 14, 2011 | Unregistered CommenterStella
Saturday 3D workout:

Deadlifts @ 195# trap-bar: 17, 15, 11, 10, = 53 @195# trap-bar

Dips: Did 11 on first set with rings; started second set, did one, failed repeatedly so switched to bar; thereafter, 7,7,7 = 32

Double Unders: 38,50,18,39 = 145

May 14, 2011 | Unregistered CommenterSamir Chopra
This is a pretty amazing for-time WOD; watch it on full-screen:


Hat-tip to my mountain-crazy nephew.
May 14, 2011 | Unregistered CommenterSamir Chopra
deads at 215#: 14/12/10/11 = 47push-ups: 20/14/12/11 = 57DUs: 2/6/0/1 = 9 (ha!)no double under magic today, but i'm pretty happy with the consistency of the rest.
May 14, 2011 | Unregistered Commenterkatie
Sorry about the multiple posts, but I just wanted to say that that is an awesome photo of Rob 'Samson' Israel. Genuine kick arse.
May 14, 2011 | Unregistered CommenterSamir Chopra

That is awe-inspiring.
May 14, 2011 | Unregistered Commentermelon

deads at 245ring dips for 2 rounds, then ring pushups




May 14, 2011 | Unregistered CommenterSameer Parekh
Great Video, Samir!

Snatch Session with Brian D

Worked up to 150 lbs. Don't know what the weight jumps were. Need to get more aggressive about getting my heels back down as i pull under the bar. Also, work on being mentally focused before each attempt. My mind tends to trail a bit and I can't fully commit to making the lift.
May 14, 2011 | Unregistered CommenterDavid Osorio
a very fine 8am with coach nick

WU3rnds NFT4 pull ups8 push ups12 box jumps:30 samson each side

WOD liked this one.DL rx'd/ring push ups


WK 1 Fox's Int Pull Up w ash pt 26x2 pull ups with a minutes rest between. getting stronger got c2b on all.

May 14, 2011 | Unregistered Commenter.DMG
Did the Healthy Kidney 10k today and set a new PR at 44:20, followed up by some much needed Active Recovery.
May 14, 2011 | Unregistered Commenterchris B.
WOD@ 175lbs, bar dips.

DL: 8,8,8,9 = 33Dips: 11,9,9,8 = 37DU: 40,48,40,40 = 168

I liked this workout a lot. I might have been able to squeeze in a few more deads but I was trying to pace a little to stay consistent. Overall, pleased, but I'd like my ring dips back (ditto handstand push-ups.) Very frustrating to lose ground.
May 14, 2011 | Unregistered CommenterLaurel
It's cool to make the "cover" photo-- nice pic!

I had to skip my wo today and sleep in. Recovery needed. Doing some active recovery with the foam roller and some body weight movement: squats, pushups, chin-ups and DROM stuff. Loosening it up...

Can I post this photo on FB o' uncredited photographer?
May 14, 2011 | Unregistered CommenterRob Is
Oof. That was a tough one.Dead @ 225, ring dips, double unders

DL: 16, 12, 7, 5 = 40Dips: 16, 8, 5, 5 = 34DU: 50, 40, 25, 35 = 150

I always have big drop offs on DLs when they are heavy and with ring dips.
May 14, 2011 | Unregistered CommenterMax
@Rob: Thank man, happy to hear you liked the photo! Please feel free to post it on FB.
May 14, 2011 | Unregistered CommenterDan R
Proud of all the SBK Ragnarians!...you guys are nuts.
May 14, 2011 | Unregistered CommenterFox
Fox, see Saturday's wildgorillaman?
May 14, 2011 | Unregistered CommenterBen
This was tough for me. Still not 100% recovered from the cold.

deadlifts at 205, 37 repsRing Dips, 36 reps 12,9,8,7double unders, NO
May 15, 2011 | Unregistered CommenterShawn$

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