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WOD 7.28.11

3 Rounds for time of:
Run 400m
21 Thrusters, 75/55
12 Pull-Ups

Post time and Rx to comments.

Portia and the Peanut Gallery

Happy Birthday (and welcome back) Brian D!

Skill Session 1: The Kipping Pull-Up


Are you an athlete who has strict pull-up but hasn't learned the elusive kip?  Do you have a decent kipping swing but seem to always get stuck at the bottom of your pull-up?  Can get a few kips in but quickly fall out of rhythm and have to start over?  On Thursday, August 4th at 8PM Coach Noah will run an (approximately) one hour mini-workshop dedicated solely to the kipping pull-up, and iron out all of your funky kipping issues. 

The Kipping Pull-up is a core gymnastic movement often utilized in high volume pull-up workouts.  While not a true strength builder like a strict pull-up, the kip allows an athlete to incorporate both the strength of their hips and their own momentum to link pull-up together with less effort and a faster cycle time than a traditional pull-up.
The class will involve a warmup, mobility work, a brief overview of the elements of the kipping pull-up, and partner drills and pull-up practice.  Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1 Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $10 drop-in and space is limited to 8 participants.  Email Noah (AT) crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you've had learning/perfecting the kip so he can better prepare to get you swinging smoothly.


A Legal Theory For Autonomous Artificial Agents

What!? Another SBK author coming out with a book.  Check out "The Professor" Samir C's new book 

In short: As corporations and government agencies replace human employees with online customer service and automated phone systems, we become accustomed to doing business with non human agents. If artificial intelligence (AI) technology advances as today’s leading researchers predict, these agents may soon function with such limited human input that they appear to act independently. When they achieve that level of autonomy, what legal status should they have? 

Or, In layman's terms...

Is This Paleo? Robb Wolf
USDA: Make It More Obvious When Meat Is Enhanced Take Part

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Reader Comments (48)

oh shit. i pulled into LA earlier today from three weeks in a tent, and let me find out event one of the games is gonna be three miles down the beach from where im staying. thats fun. almost as fun as the crazy gymnastics equipment, basketball courts and skatepark lining the beaches down here...another world.

i miss y'all and i miss the gym. be well.

@shawn, i cant swim for shit. i took lessons as an adult and won't die in pool, but you won't catch me twenty feet off the break in the ocean.

@Josh, sorry to see ypour arm in a cast. here's to a quick fix and cooperative bones.

July 28, 2011 | Unregistered CommenterJMD


I was just asking Ryan about you the other day. He said you told David to cancel your membership so you could be a traveling skating hippie and you were gonna grow a beard. I actually jar touched down in LA too so I'll hit you up.

Samir congratulations to my strength class dopplegangerAnd long time crossfit brother/nemesis. Robots are always guilty. I have lots of sympathy for humans but none for robots.

Jeremy thanks again for coming in an hour early to coach me today. I know jeremy tries to refrain from warm and fuzzy unless it involves pasting a beard on a barbell and putting it in an oven. I aske I I could come in early to lift cause I had to catch a flight just thinking I go at it alone while 6pm group was running-- but jeremy came through coached and spotted me. Again shows you the amount of care our coaches put into their work and why I enjoy being a part of the community.

Sorry for lack of punctuation. Don't feel like switching to punctuation screen on iPhone.

July 28, 2011 | Unregistered CommenterShawnS

wow at WOD #1

I guess everyone passed the swim test. Even though I kinda hated on the swimming, overall I like the aspect of throwing in some mixed elements for general fitness. Do the Fins swim?

July 28, 2011 | Registered CommenterShawn Sadjatumwadee

can I say the Pacific Ocean is also cold as all hell at 7am even in the summer? I might have to readjust my schedule to drive up there for this since its free!

btw DanH3 im in for fantasyfootball




July 28, 2011 | Registered CommenterShawn Sadjatumwadee

O_o wow JMD I thought you fell off the map!

Good to hear from you, and thanks for the good thoughts..

See ya when you get back

July 28, 2011 | Registered CommenterJoshua Martinez

Nice Wod today, I'll be doing this in Colorado. Pissed that I'll be missing Noah's kipp workshop. I hope it is glorious success and you will do the class again, say in one month lol.
See y'all in 2 weeks.

First time I did a WOD RX- feeling pretty good. Thanks to Coach Nick for the support and to Dan for the tips on ways to improve my kipping pullup today-

July 28, 2011 | Unregistered CommenterAllenG

6am with coach nick

pre WU
foam roll

Warm-Up 2

3 Rounds of:
0:30 in a prone or supine plank. (alternate each round)

10 air squats

10 Ring Rows

(45x5 95x4 135x4 185x3 225x2)
1st 2 rnds felt tough. then nick reminded me to bounce. that worked. thank you sir.

2rnds NFT
15 T2B
15RDL each leg used 30lb db


bring a lock for a locker.
goggles suggested.
swim cap optional.

July 28, 2011 | Unregistered CommenterMcGrath

7 AM with lots of people, which meant I had company (Ash and Dan) for back squats. Nick showed me after I'd done two work sets that I was doing it wrong -- or, if not wrong, that I was doing high bar back squats instead of low bar back squats. I haven't done back squats almost since Foundations, so it was good to relearn them.

(33, 53, 73, 93, 98) 98, 103, 103, 108, 113 (only the last three were LBBSQ, the rest were HBBSQ)

Then 2 rounds NFT of 15 tucks (I still don't have K2Es) and 15/side Romanian deadlifts. I did the first round with an 8 kg bell and the second with a 25#. This was exponentially harder on the left side than on the right!

July 28, 2011 | Unregistered CommenterStella

Woke up late. I'll be doing this on the beach at Ft Tilden this afternoon. I think I will sub kb swings for pullups (3to1) and a 50m swim for the run.

July 28, 2011 | Unregistered CommenterBilly Keefe

great 7am class. good to see mr. noah abbott in the am house!!

WOD: 17:28 w/ 20# DB Thrusters

kept the running slow (well, actually, that just came pretty naturally) to not try to aggravate my hamstring. used DBs bc of my back/hip/hammy issues and they were tough. had to break them down each round.

i think tomorrow's going to be a swim day!!

July 28, 2011 | Registered Commentersteph paddock

great 6am, as usual.

45 pound bar + 15 pound plate + fifteen pound plate = 75 pound thruster. seems so simple, doesn't it? well the giant guy made out of rocks in "the never ending story" thought he had big, strong, powerful hands... but he still lost the dudes he was holding to the nothing. I guess the lesson to be learned here is that sometimes things aren't as they appear. all of this is a really long winded way of saying that I somehow managed to do this workout with 65 pound thrusters instead of 75. 15:22. ran as part of a WOD for the first time in more than a month, and it felt AMAZING! totally pain free. I consider that a huge victory.

big thanks to Dan B and McG-L-T (that should really be your hip hop moniker) for the encouragement. and congrats to alan for going RX!! that's huge.

July 28, 2011 | Unregistered Commenteryosh

@Dan H3 - Yesterday you mentioned a crossfit games iphone app. This makes me feel old, but I can't find it, any hints as to where it is located on either the games page or in itunes?

July 28, 2011 | Registered CommenterMalcolm

Fun 7AM (!!!) Don't know what I was thinking, but wanted to check out a morning class and see some new faces and how it all went down in the am. Really fun, workout was a nice burny one, did it rx in 11:51. Broke the last 2 sets of thrusters into 11/10, still feeling some tightness up top from lots of KB swings on Tuesday.

Psyched to teach the kip class, I think it will be offered semi frequently, so worry not SquidGooseMess.

I'm in for FFootball too Dan, noah dot abbott at gmail.

Yosh, awesome TNES reference..."It wasn't a hole, that would be something...this was...Nothing." If I didn't love motorcycles so much Luck Dragons would be my preferred means of transport.

I am worried like a mother for the Gamers with this swim event.

July 28, 2011 | Unregistered CommenterNoah

I'm in for ffootball as well. thatevansguy [at] gmail

July 28, 2011 | Unregistered CommenterDan E

Also, are we all in the Matrix and Chopes is the lawyer for the machines?


July 28, 2011 | Unregistered CommenterNoah

Malcolm, I think the iphone app is for espn3. Although I havent seen if its actually there.

Anyone in for Fantasy Football Email me @ dhalioua@gmail.com

July 28, 2011 | Registered CommenterDH3

The 6am class rocked this WOD. McG and I had a nice view of the action from the platforms this morning and I'm looking forward to doing this one tomorrow.

July 28, 2011 | Unregistered CommenterDan B

David: Thanks for posting that link. This book took forever to be released and it was a pain in the ass to write, so I'm glad I'm done with it and can move on.

Shawn: Thanks!

Noah: Some of my best friends are human....

July 28, 2011 | Unregistered CommenterSamir Chopra

Wow this was a real big eye opener..
Episode 280/365: Muscle Stiffness and Athlete Mobility
Anyone else have a light go on after watching this^? Or am I just late?

I had to watch it a couple of times.. thought it had a lot a jewels.

July 28, 2011 | Registered CommenterJoshua Martinez

Wisco WoD
WU--3 Rounds
15 hollow rocks--some with puppy attached
15 air squats--puppy nipping @ gonads
8 pushups--puppy jumping on head
5 pullups--puppy almost kipped to death

Puppy tied up

Low Back Squats

Pushups to death 10 mins+10 pushups=75 pushups

July 28, 2011 | Unregistered CommenterPeter

wow, it's not even noon and we've got 21 comments.

JMD...we miss you! Hope you're having a blast on your travels. You've definitely got to watch the first wod and then report back.

Congrats Samir and Martha on your books!

Question about the fantasy football that DH3 is putting together: is this where you have to draft players to create your team, and then have to keep updating your roster weekly? Or are you just doing a pool where each week you pick winner of game based on the spread?

July 28, 2011 | Registered Commenterlady fox

Wow Jess.. Nice response. I was thinking draft players set line ups weekly. Small entrance fee winner takes all. Happy to organize. Total Junky.

July 28, 2011 | Registered CommenterDH3

Wait, I thought Fantasy Football is where we fielded a football team with characters from Fantasy books?

Frodo Baggins was my third running back sleeper pick, I figured he'd rack up lots of points with his mix of speed, lack of footwear, and iron hobbit will. Guess its back to the drawing board.

July 28, 2011 | Unregistered CommenterNoah

I just woke up! which I'm very excited about. I've been sleeping a lot better the last few months yet whenever I don't have to be up early I can still sleep a solid 10-12 hours with the best of them.

Great to hear from JMD who's been MIA

I am bummed though that I spent about an hour doing a really elaborate FGB6 write-up, Q and A and current roster only to have my crappy internet go out right when I finished and not save it.

July 28, 2011 | Registered CommenterDavid Osorio

DH3--that's what I figured. Sadly, I can't commit that much time to a league. And without ESPN/Sportscenter, it's hard for me to keep up with all of the players. You guys would smoke me. Although Noah's version might make me change my mind. ;)

I would SO be up for a pool though based on the over/under. That's more my speed. It makes me pay more attention to the football season as opposed to just a few games. Although sometimes it leaves you pissed off when teams go for the touchdown instead of the easy win with the field goal...damn spread. ;)

July 28, 2011 | Registered Commenterlady fox

I'm also down to play Noah's fantasy football league. I'm going with an all unicorn backfield. Also never draft a luck dragon before the third round, there are plenty of better TEs out there.

July 28, 2011 | Unregistered CommenterDan E

Noah, you are seriously selling short your pick's potential. Once the ball is in his hand Frodo can become invisible, which while making refereeing hell is a dominant technique.

July 28, 2011 | Registered CommenterMalcolm

Individual WOD 2?

Skills 1
Max L-sit for time (1 attempt)
Max distance softball throw (2 attempts)
Max distance handstand walk (1 attempt with 1 mulligan if less than 5 yards)

Athletes will be scored for this event in the same system as the Regional scoring. And htey will be ranked in each test with the sum of their 3 rankings determining their final score for the event. Low score wins and will receive the identical points as the other events.

July 28, 2011 | Registered CommenterDH3

Apparently this is the 5th.

Skills 2
1 rep max weighted chest-to-bar pull-up for load
1 rep max snatch for load
Jug carry for distance in 60 seconds

Each athlete has 2 minutes to establish a 1 rep max chest-to-bar pull-ups, 2 minutes to establish a 1 rep max snatch, and then will have 60 seconds to carry 2 weighted water jugs, as far as possible.

Athletes will be ranked in each test with the sum of their 3 rankings, determining their final score for the event.

July 28, 2011 | Registered CommenterDH3

The skill session is similar to what we saw in the pacific islands regional 2 years ago. I've got mixed feelings about it all but will hold on an opinion until I actually see it in action.

July 28, 2011 | Registered CommenterDavid Osorio

And Mcgrath. Brad Neely is a genius. The professor brothers really just hit it spot on in every way possible

July 28, 2011 | Registered CommenterDavid Osorio

D.O...and a swell guy all round. the series is going to rock balls!!!

July 28, 2011 | Unregistered CommenterMcGrath

WOD 3948703989384

max minutes in office chair

July 28, 2011 | Unregistered Commentermichele

i got this one

July 28, 2011 | Unregistered Commentermichele

The warmup sets for my press seemed really heavy. I did the press first because I had to start early and didn't want to do the squat rep-out without Jeremy looking over my shoulder.


Press: 137.5 x 5x3
Reps 4 and 5 on the first set made me think I would not get all my reps today. 4 and 5 on set two were also a grind. The last set was the best-- just rep 5 was a grind.

Squat: 280x10
Sweet. I thought I was 1 rep behind practically the entire set. Coach said "that was 5" and I didn't believe it and though it was only 4. The last two were a grind. Especially 10-- I did not have 11 in me, not that I was going for 11. Great feeling to be getting to 10 again. Two weeks in a row. Looks like I tackle 290 next week.

Deficit Deadlifts: 295x5 (standing on a 2 inch box)
Pretty solid. Worked on keeping my back locked and locking out the reps. Used alternate grip so that wasn't a distraction. (it was last week as I rushed the reps due to slipping grip).

Good workout. Glad to make all the lifts after a rough week. Did not do a met-con-- needed to get back home and was more interested in drinking the incredible raw milk I procured Tuesday. I did a few heavy carries and will do a met-con tomorrow at home. Bodyweight stuff I guess....

July 28, 2011 | Unregistered CommenterRob Is

6pm with Sir Shane, doing Frelen: 15:25 RX

My arbitrary goal on this was 15 minutes, (I figured thrusters are harder than KB swings, so added 3 minutes to my estimated Helen time), so I'm happy with the time. Turns out I should probably have been thinking of it more like Fran than Helen, though. I don't recall feeling that beat up after any Helen I've done...

July 28, 2011 | Registered CommenterDaniel O

5pm Class
Warm-up 1A
Barbell Warm-Ups

WOD: 15:04 as Rx'd.

Thrusters 11-10, 7-7-7, 7-7-7
Pull-Ups 6-6, 6-6, 12
Run Sorta Quick, Less Quick, Lesser Quick

I rested too much between the Thrusters. They weren't heavy but I was feeling a little gassed on them. Also runs were characteristically slow. Pull-Ups were easy peasy

Thanks to my rabbit, Jessica Fox

July 28, 2011 | Registered CommenterDavid Osorio

3 Rounds for time of:
Run 400m
21 Thrusters, 75/55
12 Pull-Ups

Rx'd - 10:28

Very sore after last couple days.

July 28, 2011 | Unregistered CommenterJefff


WOD: 12:12 RX'd. Felt really good about this one. I wish I were a better runner, and watching the more efficient runners makes me very jealous. All of the PUs were unbroken, even as Felipe and I fought the outside bar with each other. Thrusters were unbroken round one, and then 10/6/5, and 7/8/6 or something like that at the end. I really disliked thrusters in the past, so I was happy with how these went, and perhaps I won't hate them as much going forward. Maybe that was just the 75 pound weight talking, and when Fran comes along I'll hate 'em all the same.

Also: now lower back pain. None, despite a movement that I think would have sent me yelping a few weeks ago.

July 28, 2011 | Unregistered CommenterJoel W

75# Thruster and 6 strict pull ups per round

Felt shitty, but at the same time good to be moving around again.

July 29, 2011 | Unregistered CommenterFox

Okay. When I saw how gnarly the stuff floating in the water was today I opted to run through a mine field of dead jellyfish to avoid putting my eyes, ears and mouth in the murky muck.

"Dead Jellyfish"
2mile nature hike
3mile biking

3 rounds NFT:
~400m run in ankle deep ocean surf
21 thrusters with a ~10' piece of driftwood knee deep in surf
15 pushups in elbow-deep surf

3 miles biking

Adding the water was fun. Challenged my balance and timing a lot. :)

July 29, 2011 | Unregistered CommenterBilly Keefe

Wod as rx 18:51. I hate to have an excuse but the altitude really screwed me up here. I was walking on my runs after round 1. I never walk anywhere. I thought I was gonna DNF this one but I couldn't embarrass Cfsbk at another box. I promise oncE I'm acclimated to this altitude I'm gonna kill it. I'm doing this Wod again when I get back.
I broke it up as so

All thrusters 7,7,7
Pullups 6,6
400 meters walking and crying

3 Rounds for time of:
Run 400m
21 Thrusters, 70 lbs ( broke up into sets of 11 and 10)
12 Pull-Ups (broke up into sets of 8 and 4)

Rx'd - 16.00

could have pushed myself harder but was feeling quite stiff from doing RDL's the previous day (which felt easy at the time, but hurt the next day

July 29, 2011 | Unregistered CommenterDeepak Thakran

I need to not run on my off days.. I was shot this morning trying to do the run, thrusters and pullups. ooof

Still need to clean up my kip more as well.

I should have also put down on the july goals to deadlift 250. I thought we were going to do deadlifts this month but alas we did not. So I guess Aug. goal will be 250.

July 29, 2011 | Unregistered CommenterKeith W

oh and 17:54 65 pound thrusters

July 29, 2011 | Unregistered CommenterKeith W

Need to work on my hollow rock form. First time working on kipping movement; that was fun.

3 RFT: run/thrusters 32#/ring-rows instead of pull-ups. My time- 14:15. Yesssss!!! :)

July 29, 2011 | Unregistered CommenterTraci T.

Warmup 1:
-didn't get my last 5 chins within time. meant to make them up after classes but forgot.

Thruster and Kipping review.

15:45 rx'd
-the first round felt pretty good. thrusters were 12-5-4 and pullups were 6-6. 2nd run much slower run, thrusters were 7-7-7, pullups in 2's. Last run sucked, but I really wanted to catch David. Thrusters were 7-7-7 and got to the pullup bar just after David, but no way was i going to beat him there.
-this was pretty challenging given the heavyish squats yesterday. fun, but kinda sucky all at the same time.

July 29, 2011 | Registered Commenterlady fox

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