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Advanced 1-1-1-1
Novice 4x1
Advanced athletes may jerk from behind the neck

Post loads to comments.
(e 4/4) Compare to 6.23.10 and  12.15.10

3-4 RNFT
10 Weighted Sit Ups
20 Wall Ball
Row 300m

On the Wall Ball focus on consistency, breaking sets up as needed and by choosing a load that allows you to display excellent technique

Post Sit-up and Wall Ball Loads to comments.

Felix works the hollow position

So Long and Thanks for all the Shoes
5 members of our small tribe will be departing CFSBK soon to pursue other adventures.  We thought we'd give them a little digital send off and let everyone know where they'll be going.  Everyone was asked to answer the following questions before they left:

1. Where you're going & Why
2. When you'll be leaving
3. How long you've been at CFSBK
4. Your plans for working out in your new home

Sean B
1. I am leaving to move to Ft. Benning, GA for six months and then to Ft. Bragg, NC for a year. This is to attend the Special Forces Qualification Course.
2. I will be leaving on July 8.
3. I think I joined the gym in July or August of 2010.
4. I plan on using the CrossFit style gyms on post until I return to CFSBK. I can't cheat on Shane and Fox.

Samantha H
1. Singaz (AKA Singapore) Why? Work opportunity for my husband and it has always been part of our grand master scheme to live around the world, London, New York, Singapore and back home to Sydney.
2. 20th July. BBQ at our house on the 16th of July, Saturday arvo, all are welcome. We just had our jungle/backyard cut back so there is room for all. Yes, there will be prawns (shrimp) on the barbie.
samantha.hay(at)gmail.com for deets
3. Just over 2 years. Class of June Foundations 2009.
4. I have been cyber stalking the crossfit gyms in Singaz, all 3 of them. 1 looks pants, but the other 2 seem decent, so I will check both of them out. I would like to keep running... ermmm... jogging outside but I am not sure about the 80% humidity, it could be a little challenging. I know there will be easy access to pools where we will be living so I am looking forward to swimming again.

Eli F and Maggie G
1) Maggie and I are getting married in July. Maggie is conducting research for her doctorate in public health. We are headed to South Africa in mid-fall for six months for said research. We're leaving SBK a little earlier than that because we are going to live on Cape Cod for a few months waiting tables to save money.
2) We'll be taking an XFit hiatus starting Aug. 1. Maggie's might have already started as she was doored on her bike on Tuesday and broke her elbow. She is doing well but sad about no more XFit.
3) Maggie has been at SBK since September. I started in January. But it feels like a lifetime. A great lifetime.
4) We'll be following XFit SBK on Cape Cod at the local gym. Once we get to Cape Town we'll join XFit Cape Town: Africa's Premier Crossfit Gym! http://www.capecrossfit.com/

Willie N
1.  I finished my residency in Physical Medicine + Rehabilitation and I start a one year fellowship in CA in November.  In the meantime, I'm getting MARRIED July 9th at my parent's farm in Maryland and I will live down there with my WIFE Neenah in the meantime.
2.  I'm kind of already gone (June 30th), but my brother lives in Westchester County, so I'm hoping to make some random appearances.
3.  I started @ CFSBK in the Lyceum a little before the level one cert in July '09.  I had been Crossfitting on my own for a while before that, having put together a gym in my parent's barn.  I kind of intended to take a few classes, do the cert and then go back to doing my own thing, but I got sucked into the whole good coaching/fun community thing.  Leaving CFSBK is one of the hardest things about leaving Brooklyn for me, and I'll leave it at that.
4. In Maryland, I'm going back to the barn, and I also hope to do some Masters rowing this summer.  When I move to California, I will feel it out.

Thanks so to everyone for their contributions to our community! We hope everyone keeps in touch while they're gone!

Behind the Neck Push Jerk Performance Menu
Split Jerk
Performance Menu
Pre-Jerk Drill CrossFit

Reader Comments (37)

6AM with Coach David

partner stretches
pushpress 45x5
pushjerk 45x5
split jerk drills

JERK (split)
(75x5 95x4 115x2 135x1
155 175 195F 195
got it up, but didn't lift foot to go forward enough.
135x3 concentrating on foot placement. better.

10 Weighted Sit Ups (25lbx1, 45x2)
20 Wall Ball (14lbx1, 20lbx2)
Row 300m

4x5 w 90-120sec inbtw

7am - 8.30am

July 7, 2011 | Unregistered CommenterMcGrath

Oh no, Maggie! So sorry to hear about the elbow and we morning people will miss you!

Did yesterday's FSQ plus today's WOD.

FSQ (33, 63, 83, 93, 98) 103, 108, 113, 118 PR. Yay!
WOD: This was harder than I thought it would be, even with a light (10#) wall ball. I should try weighted situps more often!

July 7, 2011 | Unregistered CommenterStella

Fare thee well, Sean, Samantha, Eli, Maggie, and Willie!

July 7, 2011 | Unregistered CommenterSamir Chopra

best of luck and safe travels to all!

mcgrath: i need to get my butt in the pool - i'm in!

July 7, 2011 | Registered Commentersteph paddock

best of luck to everyone on their change of scenery! hope to see you all when you're back visiting YOUR FAVORITE GYM.

Willie, early congratulations on getting hitched!!! I hope you will be wearing your curves tshirt under your tux/suit. ;)

July 7, 2011 | Unregistered Commenterasta

Fun AM classes today. Saw some folks really get down to business with their split jerks and pressing. Thanks Yoshi for the coffee, sorry to Ryan and Ford for putting my coffee down under your foot.

The swimming sounds very appealing, the time does not. Let me know what days you guys will be going and there's a small chance that I'll show up one day.

Also, 10 Points for anyone who can name what "so long and thanks for all the shoes" is referencing without looking it up.

July 7, 2011 | Registered CommenterDavid Osorio

Good luck travelers, best wishes chasing your dreams!

July 7, 2011 | Unregistered CommenterJR

Didn't GWB say "so long and thanks for all the shoes" at Baghdad Airport as he left?

July 7, 2011 | Unregistered CommenterSamir Chopra

And if it sin't GWB's line, "So long and thanks for all the shoes" is referencing Douglas Adams' Hitchhiker trilogy?

July 7, 2011 | Unregistered CommenterSamir Chopra

David - Lap swim is also from 7-8:30 pm, but it's also a well kept secret that you can actually lap swim at any time that they are open, and it's really no less of a clusterfuck than it is during regular lap swim hours. But that is the most fun part of swimming at Red Hook: it is pure shennanigans. Good practice for open water swimming/races. And McGrath, I am always up for it! This past week I have been going straight from Crossfit, it's a good cool down.
I will miss you Maggie and Eli!

July 7, 2011 | Unregistered CommenterJenna J.

Congrats Willie on your nuptials and Sean on your defending America from evil-doers thing. Good luck to all!

July 7, 2011 | Unregistered CommenterPeter

I'm pretty sure a dolphin said "So long and thanks for all the fish" when Lisa helped him to escape Sea World in an old Treehouse of Horror.

And then he came back and performed adorable ball tricks enslaved humanity with an army of blood-thirsty dolphins.

July 7, 2011 | Registered CommenterJoe

Some inspiration for new gymnastic workouts from the Whitney: http://whitney.org/WhitneyOnSite/Streb

July 7, 2011 | Unregistered CommenterBilly K

Good luck to Willie, Sean, Eli & Maggie.

I saw a tshirt today that said "i-Pood" apple sarcasm with person on toilet, gross maybe but I was thinking what about a crossfit south bk version called "i-pood" with some KB swings?!?!?

July 7, 2011 | Registered CommenterDH3


July 7, 2011 | Unregistered CommenterМэлон

So long everyone-- good luck!

A special congrats to Willie.

As for the fish... Maybe the Simpsons referenced The Hitchhiker's Guide to the Galaxy in that episode, but it was originally stated at the beginning of the book/movie when the dolphins realized the planet was going to be destroyed to make way for an intergalactic highway (the claimed Eminent domain I believe) and fled the planet.

The dolphins, much smarter and more powerful than us (and in the know), flew off into space, their last words being, ""So long, and thanks for the fish." It was also a latter book title by Douglas Adams. (I think the 3rd book of the Trilogy as Samir referenced).

Can I get another "I heart CFSBK" mug now? Bina keeps using mine. :-)

July 7, 2011 | Unregistered CommenterRob Is

What a fabulously unexpected geeky post. Excellent.

Congratulations and Farewell to everyone. I echo willie's sentiment that when even thinking about leaving Brooklyn for a second, SBK is one of the things that is a factor on the decision list.

July 7, 2011 | Unregistered CommenterShawnS

Good luck to all that are leaving us! Especially Sean... Kick some ass, you'll do great. And Willie, sad not to see you around anymore. Congrats on the nuptials and look for a job in Brooklyn when you finish your internship!

Melon, how did you get a Cyrillic font?!

July 7, 2011 | Unregistered CommenterDavid Mak

Foam Roll, 5 min
Press/Push Press/Push Jerk Warm-Ups
45x5, 95x3x2, 115x2x2, 135x2

For Time:
Row 250m
9 Muscle-Ups
9 Push Jerks, 135
Row 500m
6 Muscle-Ups
6 Push-Jerks
Row 750m
3 Muscle-Ups
3 Push-Jerks


This was a doozy. I scaled the Push Jerks DOWN to 135 from 155 which ended up being the correct decision. (I started a minute behind the clock, for those watching)

R1: Kept my split between 1:58-2:01
R2: Whoa! What happened? Was pulling "hard" at 2:15-2:20
R3: This can't be done soon enough, same splits. Felt like I was running on empty

R1: 5-2--2
R2: 2-2-1-1?
R3: 2-1

R1: 3-3-3
R2: 3-3
R3: 3

Thanks for all the support 5pm Group!
Now I have to do recovery for time before tonight's handstand class.

July 7, 2011 | Registered CommenterDavid Osorio

Always bitter sweet to see folks migrate from our tribe. Best of luck to y'all, hope you stay in touch and visit often, or at least drop in on le' blog.

July 7, 2011 | Registered CommenterFox

Plug - Jess and I are selling our little car. Check the listing if you're interested, or pass it on to someone who is.



July 7, 2011 | Registered CommenterFox

Push Jerk: 155-175(f)-175-180(f)

Last set I locked out too late. I will get it next time.

Great Push Jerk Warm-up today by Shane

July 7, 2011 | Unregistered CommenterVincent Dugan

@David NOFX album? unless the album was reference to something else.....
White Trash, 2 Heebs and a bean is more my taste.....

got 175 up on a push jerk......didn't go heavier because i wasn't using bumpers and didn't feel like breaking the preschool barbells at my globo. bet i could have gotten 180....

did the wod with equipment i had on hand
4 rounds
35lb decline situps
20lb thrusters
kb swings

i did it at a slow pace but everything was unbroken......that made me tired, imagine if there was a clock....

see yall Saturday...

Warmup on the push jerk today was great.

Thanks to Jess who really helped me zone in one of the issues I was having.

Push Jerk 185, 195, 205 PR, 210 (f). The 210 was a total miss was completely amped about the 205 and just didnt think I had 210. I really enjoyed working this movement.

July 7, 2011 | Registered CommenterDH3

DMak - sorry, no cool trick there; I just cut-and-pasted from Word.

July 7, 2011 | Unregistered Commentermelon

185-195-205-215: 20# PR...have not really tested this in a while outside of any competitions.

My jerk is really a push press as I struggle to actually drop under the bar, all that being said I'm pretty sure watching Alex throw up a ton more weight made me motivated to knock out his warm up reps. Smoked it Alex.

NFT wod was much needed as I feel smoked after the last couple days.

July 7, 2011 | Unregistered CommenterMike Mishik

all the best to you all leaving us. see you back at cfsbk soon.

July 7, 2011 | Unregistered CommenterMcGrath

Split Jerk 170

Although it wasn't competition-grade (pressed out the top and the split was too narrow) this was still a twenty-pound PR and by far the most weight I've ever put over my head. Quite unexpected after a year of little-to-no progress in any of my lifts. Doing something right, I guess.

July 7, 2011 | Registered CommenterDaniel O

Handstand class with Ken! Fun fun fun and who knew that Theresa's badassery extended to press-up handstands?! Jealous! I felt like a floppy starfish trying to do press-ups against the wall, but I think I now have an inkling of what should be happening.

I am currently aware of many minute muscles that are quivering and already getting sore. I am going to do hollow holds and these funky straddle leg raises Ken showed us at home for awhile to see if I can't get strong enough to pull my hips over my shoulders for the press.

David did some beautiful back handsprings and then Ken did a back flip. I can't wait to get my handspring back and learn to flip (next class Ken??)

July 7, 2011 | Unregistered CommenterLaurel

my ballroom dance lesson tonight was a sick joke i played on myself and my jacked-up traps.

50 min AMRAP foxtrot.

take care all you departing souls.

July 7, 2011 | Unregistered Commentermichele

Bum shoulder not so happy today, so I didn't go for max on the push jerks. Everything felt heavy. 135-145-155-165

Good luck to all those moving on from CFSBK and to all those doing the total this weekend!

Looking forward to the weekend rest hiking upstate. Happy birthday, Mishik!

July 7, 2011 | Registered CommenterRickke

I decided I definitely have to go to the Hybrid total Saturday and at least press and support the team. I'll warm up on the squat and at the least I can put 225 on the board without risk of further aggravation. Therefore I decided to test the dead today as well.

45x10x2, 95x10, 135x8, 185x5x2
Hamstring felt fine with another 50 pounds on the bar. I'll warm up Saturday at Hybrid and see where it goes. I'm not going to push it but can at least participate. Maybe I'll just do one attempt and leave it.

45x5, 75x5, 95x5, 115x2, 125x1, 135x1
I'll open at 145 Saturday. Goal is 160 on the 3rd attempt.

135x5, 185x4, 225x3, 285x1
After the first set things tightened up so I got back with the lacrosse ball. The Deadlift set position is definitely where I feel the hammy the most. After each set, I'd sit on the ball and get into the hamstring and glute. As I progressed things seemed to get better and loosen up so the last set was actually the most comfortable.

Glad to be moving more weight. Currently icing my ad-ducctor after some brutal therapy today.

July 7, 2011 | Registered CommenterRob Is

Push press maxed out at 155. No confidence getting under the bar. First attempt was basically a press, second was solid, third was a fail at 160, fourth was ok at 155.

Acc WOD was 3 rounds with 20# ball and 25# plate for sit-ups round 1 and 2; 35# plate for round 3. Kept my rowing splits at about 1:43

July 7, 2011 | Unregistered CommenterDavid Mak

6:00AM Friday. Split Jerk with Coach Shane.
1x1x1x1, 115, 125, 135, 145.

Great feedback from Shane!

July 8, 2011 | Unregistered CommenterD-Turn

Super sad to see these fine folks go! Best wishes and safe travels to you all.

Made a one-night-only return to regular class last night to tide me over until Strength starts on Monday. It was so good to be back! I was super glad the workout was NFT though, by the last round I was about ready to hurl in the heat.
Jerk: 83, 83, 87, 93
WOD: 3 rounds minus the 3rd row with 14 pound medball on low target & 15 pound weighted situp

July 8, 2011 | Unregistered CommenterBethany

Only my second exposure to push jerk this cycle (and probably third or fourth...ever?) so worked sets across @53#. Left side of my back started feeling a bit wacky in the proper OH position so I did not go up in weight.

Lady Fox: loved the warmup and jerk practice! Thanks for the helpful tip about dropping under the bar (much, much) faster.

Bon voyage and good luck, strong people.

July 8, 2011 | Unregistered CommenterAllison K.

Jerks One Arm
Warm up: w/barbell
45x3 75x3

Attempts: w/barbell
95x1F 95x1F

Work: w/dumbbell
80x2 80x4 80x4

3 Rounds NFT
10 Sit Ups
20 Wall Ball w/15lbs slamball
Run 130m

July 12, 2011 | Registered CommenterJoshua Martinez

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