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WOD 8.7.11

Skin the Cat 101
Be sure to hold bottom of Skin the Cat for 2 sec. hold at end range

Spend 20 Minutes practicing Skin the Cats do no more than 10-20 reps

Double Unders
Rest 1 minute
Tabata Sit Ups

Score is lowest round

Post score to comments.

Tonz o' Gunz: Team SBK at Subway Series Event #1

Good luck to Worm and Krishnan on their NYC Tri today!!!!

SBK Represented in a Major Way at the Subway Series Yesterday!

Congratulations to Team SBK on a monster showing yesterday at Subway Series Event #1.  Coach Jeremy came in 2nd overall of the Men.  Melissa L. placed 2nd overall for women with Jess Fox placing 3rd overall and Christine D. placing 7th!  And Coach Fox came in 2nd Place in the Zercher lift with a whopping 665lbs and 11th overall. 

Amazing showing guys and thanks to all the athletes who repped SBK today.  You guys are awesome! 

For all the results check here!

Don't forget sign-up for Subway Series Event #2 at CF LIC!  Registration opens starts today and goes through Thursday!

Congratulations to Maurya S. on her first 12-Mile Spartan Beast

Maurya S. has been putting in work and going hard in the paint for the last 6 weeks in preparation for Spartan Beast.  She's been doing video blogs of her training at SBK leading up to this race.  You can find all four parts of her "Wimp to Spartan" videos blogs right here.  Congratulations Maurya on completing one tough race!

After this weekend she'll be right back in the gym prepping for the 8-mile Super Spartan in Staten Island on September 24th.  SBK's Keith W and Coach Shane will also be participating in this race.  We'd love to get an Team SBK contingent going.  Who's with us?

Mark Rippetoe discusses The Lying Triceps Extension with Dignity Starting Strength
Normal Shoulders Should Have FULL Range MobilityWOD

Reader Comments (14)

I'm running the Spartan race on Staten Island so see yall there.

August 7, 2011 | Unregistered Commentermarc "the Goose" mess

Congrats Subway Team! I am bummed I couldn't be there.

Warmup A, jogging instead of rows

2rnds nft
25-20-15-10-5 shuttle run
10 Candles
30yrd speed ladder Ali shuffle
20 yards burpee broad jumps

100m sprint - 22sec
50m sprint - 11sec
25m sprint - 5sec

It was raining and the shuttles/burpees gassed me a little so sprints were slower than normal, seems I can hit 18/19 pretty consistently after a regular sprinting session (ladder drills, short sprints, deadlegged runs, etc).

August 7, 2011 | Unregistered CommenterBilly Keefe

Great picture! I kind of love that Mrs. Fox and Katie D are clearly in love with their own guns :)

August 7, 2011 | Unregistered CommenterStella


Warmup 2 running 200m instead of ring rows
Tuck jump tabata lowest round =25
Situp Tabata lowest round =15
Substituted skin the cats with wall walk ups

August 7, 2011 | Unregistered CommenterBilly Keefe

next time we do double unders in tabata we should totally get a mulligan round! in my 4th round i tripped so much i only got 10 reps when the other rounds were around 20. vibrams made DUs more treacherous because i'm always getting the rope stuck between my damn toes.

the skin-the-cats were really fun. really love all the gymnastics movements lately.

anyone have recommendations for crossfit gyms in san francisco and vancouver, BC? we're traveling there for 2 weeks at the end of the month. i definitely want to check out SF crossfit as kelly starrett and adrian bozman both coach there but if there are any other affiliates you like in those areas, please let me know. especially if they have cheap or free drop-ins.

August 7, 2011 | Registered CommenterNick Angiolillo

I think this was the first time I've ever made it to sbk on a Sunday!

Skin the Cat was fun. This feels a lot stronger than it has in the past.

DU tabata lowest round = 8
*Consec DU PR on the first round, though! 23! (Up from 13)* My goal is 50 consec by June next year, so I guess I'll be moving that up...
DU sit ups lowest round = 13
-these were much more consistent than DUs. 13 in every round except the last which was 14.

plenty of Stella quality time after the WOD.

August 7, 2011 | Unregistered CommenterWhit

I purchased that Tonjes Farm milk from Court Street Grocer. It's SO good.

I also just redid the "Additional Resources" link in the left navigation menu. I've still got some more "additional site we like" links but overall im pleased with it's simplicity.

August 7, 2011 | Registered CommenterDavid Osorio

i only did one of the three workouts at Subway Series yesterday, and my entire posterior thoracic area was totally frozen today - i can't imagine how the rest of y'all who did all three feel... and yet there were so many of you working out today! props!

no pushups today - resting my sore shoulder til it's pain-free, then going to rejigger my form to bring my arms closer to my body when i continue the program.


lovely hot Sunday energy this morning for strength cycle, week 4 - the midway point.


we've been on a strict linear with a 5-lb jump/workout since this cycle started in order to get my hip back, and it's back.

friday i did my heaviest 3x5 ever, i think. so that's good.

bad news is, it was *fugly.*

so for the first time this cycle, we backed off today. i played it cool when jeremy gave me my numbers, but inside i was sighing with relief.

i'm NEVER relieved to squat less. so either i'm growing the fuck up, or just too overwhelmed with life to argue.

135x5x3 - focus on correct depth (too deep--> soft back) and good bounce.


we're switching programs here to try heavy triples instead of 3x5, so today we wanted to test my 3-RM. my shoulder is sore but it felt better as i warmed up the bench, so we decided to go for it.

with the possibility of 3 attempts, i decided to open at 90, and it was exactly right. Another attempt at one pound more failed.


note that my 1-RM is 97.5 so it's nuts that i can do 3 at 90.


wasn't going to deadlift at all today after that Zercher stuff, but any more presses were out (shoulder) and i just cleaned Friday, so i didn't have much of a choice.


it's sobering to see my deadlift suffer so much this cycle, but all the platitudes i've read and heard about sleep, nutrition and stress HAMMERING one's deadlift are totally proving true for me right now. my life implosion hasn't really impacted my other lifts, but my deadlift is WAY off.


the other day i did one chinup with the thinnest pink band, and was all full of myself, so i tried again.

resting a full five minutes between attempts, i got TWO.

so, yay.

August 7, 2011 | Unregistered Commentermichele

Awesome job guys!!!

August 7, 2011 | Registered CommenterSarah la Rosa

Skin the cats (or "German Hangs," as my partner insists I call them in front of our cat) were huge fun, although end range of motion is often a little bit like falling in a chair for me: I'm in control until suddenly I'm not.

WOD: 6/7, which was only disappointing because I'd hit a PR of 7 or 8 consecutive DUs while warming up. Sit-ups I'm just happy not to cramp up after 50.

August 7, 2011 | Unregistered CommenterJZ

Strength Cycle Volume Day:

Squat : 255x5x5
Aside from an almost disastrous 1st rep, it felt solid and the form held for the most part. I still find a perfect squat is hard to repeat 5 times in a row, even after 5,056 reps in last 12 months. Some hamstring issues/tightness, but by the 3rd set I was grooving.

Press : 142.5 x 5x3
This was really tough. My arms felt tired during the warmup, but I got through it again.

Pendlay Rows : 95x10, 105x10, 105x10
First time doing these. Hopefully they'll help and having a horizontal pull in the mix can't be a bad idea.

Chins : 5, 3, 5
For some reason I attempted a set immediately following my rows. There is carryover. Duh. I'm basically trying to scatter these throughout the workout (warmups, in the middle, at the end) so I can do them and still add a row and a met-con.

Erg Intervals : 30 seconds on, 30 seconds off: 7 intervals. Side stitch for the last 3.
I freaking hate cardio at this point.


Water balloons ....

When I was 10/11 my family moved into a high rise apartment building. Of course my friends and I took to dropping water balloons from my 8th floor apartment. We never got in trouble (?: I guess we just tossed them at parked cars and other kids), but I do think I developed a fear of heights simply by standing on the balcony and watching stuff splatter on the ground....

August 7, 2011 | Unregistered CommenterRob Is

Feeling a little beat up after yesterday, but nothing too big. Mostly my upper thoracic spine is sore from the zercher lifts but nothing to keep me from making up my squats.

(45x10, 95x5, 135x5)
work: 160x10x2
-definitely more of a struggle than last week, but it felt right to make a 10# jump.

-double d pool. Although I didn't have the chance to swim because we locked ourselves out of the gym and I had to run around trying to find a coach with keys to let us in. That included trying all the buzzers of Jeremy/Margie's apartment building and then going to Bierkraft to luckily find Ben there, who let me use his computer in the basement to use Facebook to find someone to help. THANK YOU Noah!!!

August 7, 2011 | Unregistered Commenterlady fox

9am with coach fox

pre WU
foam roll

3 Rounds of:

0:30 in a supine or prone plank. (alternate each round)
10 Air squats with thera band
10 Ring Rows

lax ball love

SKIN THE CAT good working with my euro brethren
liked these a lot. feeling a lot easier. pushing on the rings really got the lats going.

love tabata. been a long time.
subbed KB swings for du's.
KB swings 10 10 10 10 10 10 10 11
SIT UPS 15 15 14 14 14 13 13 12

hanging out in the DOUBLE D pool with the kids and mrs.

speaking of swimming...

7AM - 8.30
lock for a locker, goggles. swim cap optional.
The pool's last day this year is
Labor Day, Monday, September 5, 2011

August 7, 2011 | Unregistered CommenterMcGrath

Good 11 am today.

Skin the cats were hard, but good to work on a gymnastic skill. I'm pretty weak at the end of the ROM, so I needed a lot of help from the spotters to get all the way to the end.

Tabata doubles: low round 12
Tabata situps: low round 12

The same number achieved completely different ways. Got 30 du's the first round, and things went completely to hell from there. I didn't feel tired, but was making all sorts of errors nonetheless, some even on the first jump. Not good times.

Situps, on the other hand, I went moderately hard on the first round, got 12, and managed to hit 12 every round. So that at least felt like a success.

August 7, 2011 | Registered CommenterJoe

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