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Athletes have 20 minutes to hit their lifts

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(e2/4) compare to 6.16.11

For Time:
75 Double Unders
15 Push Jerks, 135/85
65 Double Unders
9 Push Jerks 135/85
55 Double Unders
6 Push Jerks 135/85

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compare to 10.04.09

"The Professor", Samir C climbing Stok Kangri in the Ladakh Himalayas. Picture taken at 17,500 feet

Take Me Out To The Ball Game
CFSBK's own Ariel K is organizing a gym feild trip to a Brooklyn Cyclones game.  Lovers of good clean fun rejoice! The planned date is Saturday, July 16th at 6 pm. If you're interested, please email akalishman at gmail.com with how many people you'd like us to plan for. 

Comments Galore!
We've had 3 days of 30+ comments and we couldn't be happier!  The comments section is a great place for people to talk shop, log workouts or share what's on their mind. It's also a great opportunity to learn more about the people that train at CFSBK.
Have something to say?  Don't be shy, post it up!

CrossFit on NY1
Darren Taylor of the newly minted CrossFit Dumbo gives us and the other NY affiliates a shoutout on this segment they did about CrossFit. Watch it here!

Have you Followed Through with Coach Fox's Pull-Up Program?  What kind of progress have you made?
Free Outdoor Summer Movies in NYC The Skint
Looking for Gold with the Bulgarian Method Wall Street Journal

Reader Comments (23)

I've been doing three sets of Kipping pull ups before leaving every time I come in, adding one to the reps each week. I'm up to 15 and it's starting to be a bit tiring but not too bad yet. I've definitely noticed an improvement on the WODs we've had with pull ups.
June 23, 2011 | Unregistered CommenterDavid Mak
Loving the outdoor movie list!

A couple of weeks ago I tweaked my right elbow and I really felt it when I was trying to do ring rows, so I laid off of Fox's program (which I had been really good at sticking to, up to that point). Embarrassed to say that the elbow/forearm pain is gone, but I haven't restarted the pullup work. Time to get back on the wagon.

Did yesterday's workout today -- I think I'm going to make a habit of squatting on Thursdays, since I'm only in twice a week.

FSQ: (33, 53, 83, 93) 93, 98, 103, 108This was far harder than last week and I really had to fight for that last rep on the last two sets.

Yesterday's WOD in 11:02 with 10# dumbbells. Do burpees ever NOT make baby Jesus cry?
June 23, 2011 | Unregistered CommenterStella
I've been doing ipullups rather than FoxyPullups. I enjoy being able to track the workouts, but I'm finding the jumps are too big. I'm considering switching. 100 Pushups, on the other hand, is going well.
June 23, 2011 | Unregistered CommenterJoe
Forgot to post yesterday:

Got my squat work in, working up to 220. Had tried the squats Wednesday on poor sleep, little food, etc. and felt terrible. Good wakeup, need to prep before I prep. WOD in 9:51, 20 inch box, 35# dbs, felt slow and ungainly.

Been doing HSPU work 2x a week and the 30 seconds on, 30 seconds off pullups 2x a week. Just started, but it feels like I'm going in the right direction.

I'm suprised that I'm suprised that I'm pretty deconditioned. If that makes sense.
June 23, 2011 | Unregistered CommenterNoah
Great picture Samir! I forgot to mention yesterday that I really loved your post. Sounds like a pretty amazing experience, both physically and mentally. Congrats and welcome back.

And to 'fess up, I have not been doing the pullup work. :( I think I did it twice. I was however keeping up with my hspu work. Even though, my pullups have been feeling better (PR'd with 12 kipping the other day!), they still need work. Will recommit to iFox. ;)

Stoked about the free movies! Would love to hit some of the ones on Monday and Wednesday evenings...
June 23, 2011 | Unregistered CommenterJess
the full-fledged Bulgarian method is not being adopted here; neither the chemical enhancement he promoted in Bulgaria nor the work ethic the method presumes are supported by the governing board in the United States (the USAW).

"In the meantime, Arthur Drechsler, chairman of USA Weightlifting's board of directors, says the Olympics organization is seeking a middle ground. Many American coaches have attended Mr. Abadjiev's seminars, read his articles and even traveled to Bulgaria, "looking for ways to get the same results, but with lower intensity and volume of workouts," he says.

Mr. Abadjiev, of course, says that is impossible."
June 23, 2011 | Unregistered Commentermichele ma belle
7 to 9 hours a day with no days off? Insanity.
June 23, 2011 | Unregistered CommenterBethany
Funny, I just came across Abadjiev's name in the Starting Strength forum. Glenn Pendalay is posting there quite a bit and had this to say regarding his lifter Donny Shankle.

"After spending about a year with the Bulgarian coach Abadjiev, Donny had accumulated enough injuries that he probably wont ever be quite the same... and it was needless, as he failed to make even 1 competition PR during that time. But now he is left with some physical limitations, mostly hip and shoulder problems, that make normal training impossible. So, we have to really watch the exercises that cause pain, and rely on some non-traditional means of getting stronger."
June 23, 2011 | Unregistered CommenterRob Is
6am with D.O

WUKB swingshollow rollovers. liked these.

JERK (SPLIT)(45 65 95)105 125 145 165haven't split jerked in a while. felt good.

WODFOR TIME50 40 30 KB SWINGS 20kg15 9 6 PUSH PRESS 135lb

swings unbroken. PJ - 7, 5, 3/ 5, 4/ 6


liked this one.

The FOX pull up is working. i definitely feel stronger. i tried some ring pull ups and could do them pretty well. still don't have the stamina to do more than 10. but i will. i've been concentrating on my strict pull-ups. when i get 10x3 i'll starting to work on the kip.

June 23, 2011 | Unregistered Commenter.DMG
June 23, 2011 | Unregistered CommenterPeter
5pm class goodtimes!

Jerk at 65, 75, 85, 85... felt good to get some work in. There's more weight there, but need some speed to get under it.

WOD @ 55#, DU's 30-20-106:55

DUs feeling much better these days! Got a PR after class of 8 consecutive (have previously only gotten good numbers with singles in between).
June 23, 2011 | Unregistered CommenterWhit
Great pic Samir!
June 23, 2011 | Unregistered CommenterDeb
Made it to two whole classes this week! Haven't jerked in months, ended up maxing with a 205x2. Shane said I looked too casual in my movements -- really need to commit to the mkvement and explode up while quickly getting underneath the bar. Felt like 215 was doable if I dropped lower under the bar.

Metcon was in my wheelhouse: 5:06 as rx'dUnbroken 1st round of doubles and jerksSecond round was 55/10 on du's and 3/3/3 on jerksThird round was a shit-show.

ps. Enjoyed the rolls and the v-ups, more please!
June 23, 2011 | Unregistered CommenterDan Rx'd
Jerks (Split) - 2/175#, 2/185#, 2/195, 2/205#

DUs/Push Jerk (135#) WOD - 7:49
June 23, 2011 | Unregistered Commenterjefff
jerks at 95 across at 7pm class. learned to actually dip and drive tonight -- previously i guess i was just landing super low and getting under the bar and standing. which is not a push jerk. it may not be anything at all.

WOD was really fun... i love these two movements... but what wouldn't feel good after those satanic "burpee box jumps" and thrusters last night? 7:09 with jerks at 53 pounds, 50-40-30 on the DUs. hit a DU PR tonight with 40 unbroken in the first set. it all came down to jumping really damn high EVERY rep and finding the right place on the handle to hold on to the rope.
June 23, 2011 | Unregistered CommenterNick A
Welcome back Samir!


Good bounce-back day after Tuesday's disaster. While just a easy recovery day on the squat, at least it felt normal and like 225. That certainly was not the case on Tuesday.

Squat: 225x3x3WU: 45x10, 95x5, 135x5, 185x5, 205x4Switched back to the rep scheme we use in the B cycle. I like it better that 2x5 which is trad Texas method. Form was decent and tight, I found the bottom well and bounced. I think Intensity day should be normal and that Tuesday was just a, really. Bad. Day.

Bench: 177.5 x 5x3WU: 45x5, 95x5, 115x5, 135x5, 165x2Pretty solid. The last two reps on all three sets weren't that fast, but not a total grind.

Cleans: 160x3x377x4, then doubles @ 95, 117, 135, and then singles @ 145, 150, 155Finally broke through and got a heavier set across. Best previous was two sets of 155x3. I was really happy with this and these mostly felt very solid. I had two missed attempts but got all the reps in. Most were pulled high and caught high, with a few squats.

It really helps me to do singles up to my work weight. Each rep feels like a small, incremental increase so it's almost like one set. I can keep my form better and since I'm less tired, I'm less likely to try to pull with my arms or start the 2nd pull early in anticipation.

Make sense? Well, it's definitely working for me and I'm really happy to break new ground in my work sets. I'd been stuck for a month or two now, bouncing back between 145-155.
June 23, 2011 | Unregistered CommenterRob Is
It was fun to make it to a class time I never go to. Despite new-baby sleep deprivation things felt good.

Jerk: 135,135, 135, 135

WOD:6:21 @ 85#. felt like I could have gone a touch heavier here.
June 23, 2011 | Unregistered CommenterMax
Awesome night tonight!

5pm class:-alternating jump rope and hollow rock rolls/v-ups--super fun yet challenging!

Split Jerk:(33x5x2, 65x3, 85x2)work: 105x2, 115x2, 120xf-maybe I'm not warming up right? I know I've got 120 in me. I felt like that attempt had the most pop up but I'm just too damn scared to get underneath it. Shane said some nice words about my split so I've just got to be confident in it and get down!

WOD:9:56 rx'd at 95#-my doubles weren't as great as I would have loved. cleaning the barbell up each time I had to bail was also not fun.
June 23, 2011 | Unregistered CommenterJess
Warm up:Doubleunder practiceThen some crazy hollow rock rolling around,into 2 V-ups

Split JerksWarm up:Barx2 135x2 185x2Work:205x2 225x2 235x2(F2)

WODFor Time:75 DUs15 Jerks 135lbs65 DUs9 Jerks 135lbs55 DUs6 Jerks 135lbs

Time: 6:30 Rx'd

NOTE:-I felt okay today, but a bit rushed to get the work done-As for the WOD, I just didn't have my doubleunders
June 24, 2011 | Unregistered CommenterJosh M
Got up to 175 on jerk. It felt a little light but I have to work on my form. Butt back, chest and head through.

Wod11:34 work in your DU man.

Awesome 6am btw.
June 24, 2011 | Unregistered Commentermarc mess
Those mat rolls! Ha! They did remind me of the "what if" scenario Fox had us play out on here, and how I said I always wanted to be an acrobat. Specifically, I was reminded that acrobatic feats are not part of my endemic talent set. Ha! The rolls were fun though. Who Knows? Maybe I'll do them the correct one way one day with practice.

I do think David was got a kick out of us rolling off the mat! :-)

Warm up:Bar x285x2

Work Set:Jerk 2x2 (125 lbs)Jerk 2x2 (145 lbs)

WOD: I am extremely sore today. Especially, in my midsection and front delts. (I think those are my front delts I'm feeling.)

75 DUs15 Push Jerks (85 lbs)65 DUs9 Push Jerks (85 lbs)55 DUs6 Push Jerks (85 lbs)

June 24, 2011 | Unregistered CommenterRahsaan
By the way, I saw Beginners at BAM after leaving last night. Cool, funny, melancholy flick. I recommend.
June 24, 2011 | Unregistered CommenterRahsaan
Sorry. Forgot my time on the WOD. 10:34
June 24, 2011 | Unregistered CommenterRahsaan

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