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Box Squat

2 Reps On The Minute For 10 Minutes
Add 5-10lbs from last week.  Focus on a tight bottom position and explosiveness off the box.

Post loads to comments.
(e/8) compare to 2.2.2
12 Minutes NFS (not for score) of:
12 Reverse Barbell Lunges
12 Hollow Rocks
6 V-Ups with a :03 hold at the top

The barbells come off the deck in this triplet.  Choose a load that challenges your strength and balance for the lunges, every rep should like identical. Focus on total body tightness for the gymnastics movements.

Josi S finishes a Sumo Deadlift High Pull at FGB6

Picture Sets

Want to check out all the action from Fight Gone Bad 6 or the final CF Subway Series event? Check out their respective photosets up on on Flikr.  Big thanks to Asta F, Malcolm S and Dan R for taking these great shots!

Upcoming Foundations Cycles!

October Late Morning Foundations
+ Brooklyn Boulders "Learn the Ropes" Course
10/4/11 - 10/27/11
Mondays and Wednesdays from 9:00am-10:15am
Learn more and register here!

November Evening Foundations
11/10/11 - 12/6/11
Thursdays and Tuesdays from 8:00-9:15pm
Registere Here!

November Morning Foundations
11/10/11 - 12/6/11
Thursdays and Tuesdays from 7:00-8:15am
Registere Here!

New York Academy of Sciences

CFSBK would like to shout out another one of our sponsors from FGB6 this year.  Our own Erica N provided one lucky competitor (David Mak) with 2 tickets to a scientific lecture presented by the NYAS.  To learn more about

The New York Academy of Sciences works to advance scientific knowledge, mobilize science to address major global challenges, and increase the number of scientifically informed individuals in society. We accomplish this through a broad and dynamic range of programs and services.

"Lynne" Demo with Austin Malleolo, Dave Lipson and James Hobart
The Female Chinese Weightlifting Team Training

Reader Comments (26)

Lookin' good, Josi!

September 21, 2011 | Unregistered CommenterKatie Mohr

OH MAN! All those pictures just got me super psyched for fight gone belated tomorrow morning!

September 21, 2011 | Unregistered CommenterLana

Oh, that photo? That's just my team mate Josi being BADD*SS!

September 21, 2011 | Unregistered CommenterFox

Catch up post...

FGB: 390...PR by about 32 reps, was pretty happy with this...400+ was my real goal tho...next year!

3 rep max push press: 115 - 135 - 145 - 155 (PR) - 160 (failed on the 3rd rep)

Tabata Double unders: 280 overall and 31 was the lowest round.

Wodded with the old man in South Jersey this morning... medley of rowing, burpees and kb swings :P

The Flickr photos are awesome! I think I saw a picture of Rob Is doing a SDLHP to a foot above his head...STRONG LIKE BULL!!!

September 21, 2011 | Unregistered CommenterMike Mishik

MISSING: gray Pendlay DO-WIN Weightlifting Shoes

My feet are lonely. Anyone see my shoes? They went missing from the changeroom sometime between Thursday evening (9/15) and Tuesday evening (9/20). They call the inside shoe case home (bottom half, top row, left box.) They're in new condition - unfortunately no markings (my bad).

Thanks, guys!


September 21, 2011 | Unregistered CommenterAntoine

More From CrossFit Alamo:

"My name is Dominic, I am a tribe member from Alamo Crossfit. I just wanted to say how cool it was to compete so heatedly with your Gym to raise money for FGB6.

I also thought it was really classy and in true crossfit/fundraiser spirit to leave such a great message on our blog.

I love that the Crossfit community can see that winning is secondary to growth. I hope to have the opportunity to WOD with you someday.

Thanks and God bless
Dominic Oviedo"

September 21, 2011 | Registered CommenterDavid Osorio

my wife is a badass. that is all.

September 21, 2011 | Unregistered Commenteryosh

1. Impressive Lynne performance by Lipson, He reps out 32 reps at 205 on the bench. Not in the video but more impressive is Danny Nichols who reps out 21 reps at 240lbs.

2. Ive been watching all the behind the scenes at the games videos. In my opinion these might be more interesting than watching the games themselves. Really interesting to hear all the athletes speak candidly about their training, the events and everything in between. The last video they put up was my favorite as you see everything leading up to the final events.

September 21, 2011 | Registered CommenterDavid Osorio

I'll be Prowling Friday at around 7:15pm-- it would be great if you joined me!
Also, you can reach me at robis-AT-robis.org so we can coordinate in the future....

September 21, 2011 | Registered CommenterRob Is

i seriously need a dietary intervention, i am shoveling crap into my body like i want to kill myself


alternatively, someone

tell me it's OK and once these last two days of my helljob are over, i can fix my diet.

thanking you.

September 21, 2011 | Unregistered Commentermichele

Awesome, Rob. See you Friday.

September 21, 2011 | Unregistered CommenterNino

Some Foam Rolling and Right Wrist Distraction

3 Rounds
10 Russian Swings, 2pood
10 GHD Sit-Ups
10 Body Rows on the bar

Box Squat
(45x5, 95x5, 115x5, 135x2)
145x2x12 OTM

3 Rounds of:
24 Reverse Lunges in FSQ Rack, 85lbs
12 Hollow rocks > 6 V-Ups

The Hollow Rock V-Up was a little too easy, I should have scaled it up to 24 and 12 I think. The Lunges were very difficult

3x10 GHD Hip Extensions with Band Resistance (nice pump in the P-Chain!)

Sleep has not been great due to poor self control and a pesky mosquito situation. Today felt like a solid training day, Don't think I could have mustered enough energy to do a metcon.

September 21, 2011 | Registered CommenterDavid Osorio

thank you, universe/other.

September 21, 2011 | Unregistered Commentermichele

Michele, better to something than nothing at all, right?

1 more day...

September 21, 2011 | Registered CommenterRob Is

thanks for the blog love. the blove if you will.

September 21, 2011 | Unregistered Commenterjosi

Thanks for the shout-out! If anyone is ever interested in coming to one of our events, definitely drop me a line!

Michele, it will totally get better/easier once the helljob is over - plus it's only a couple days! Also, congratulations!

September 21, 2011 | Unregistered CommenterErica

Box squats @ 145, felt good, quick and strong.

Three rounds of acc work with lunges at 75 (which got heavy around rep 20)

1 long round of feeling bad -- Baz, I owe you a treat of your choosing (I offered a ride home and totally spaced after class...I claim lack of oxygen to the brain but it’s no excuse).

September 21, 2011 | Unregistered CommenterDavid Mak

Hell yeah Josi!

Can't believe I ran today for the last time until I get to Deutschland. PR, I have my eye on you!

September 21, 2011 | Unregistered CommenterStella

Box squats@155, Accessory work with 75# barbell.

September 21, 2011 | Unregistered CommenterSamir Chopra

Hey, did ya’all know they are showing the 2011 Crossfit games on ESPN2? Right now.

September 21, 2011 | Unregistered CommenterDavid Mak

Box Squats
Felt snappy. Need to keep c-spine in neutral.

Acc Work
12 Hollow Rock
6 V-up 2 sec hold
8 GHD Hip Extentions with blue and red bands (at DOs behest)

David - that was what I forgot to tell you, my hammies will be pissed tomorrow.

I wish I was as strong as those small Chinese women.

September 21, 2011 | Unregistered CommenterFox

i wonder if any of those chinese women ever let their back get soft on a deadlift and spent the next day cursing themselves for it.

September 21, 2011 | Unregistered Commentermichele

Box Squat: 95
Accessory work: approximately 3 rounds of 12 each leg front-rack lunge with 45 pound bar, 12 hollow tucks, 6 V tucks.

For some reason tonight's accessory work wiped me! Box squats felt good although rounds 1-9 I think I was coming off the box too quickly. Next time I hold it for a few seconds before coming up.

September 21, 2011 | Unregistered CommenterBethany

Warmup 2

Box Squats:
(45x5, 75x5, 95x3, 115x2)
work: 125x2x10
-man am I loving these box squats. still feeling quick and "snappy" as Fox put it. really feeling it in all the right spots. But, I seem to be doing this crazy neck thing at the end that I need to clean up. Thanks Noah for pointing that out.

Accessory Work:
-3 rounds even.
-used 55lbs for the reverse lunges and that was challenging. 1st round unbroken, 2nd round in 2 sets of 12, and last round in 3 sets of 8. my ass was killing me after these!
-hollow rocks were ok, but v-ups were difficult. it was hard to find the right balance to be able to hold the position. ended up doing some extras when my hold wasn't legit. I like these those!

September 21, 2011 | Unregistered Commenterlady fox

Box squats at 135. Still feel fast, but a bunch of reps I was pushing onto the balls of my feet. Accessory work was a mixed bag. Hollow rocks are still a work in progress, slowly improving. I ran out of V-ups pretty early in the proceedings. Oy.

That footage of Yang Lian dropping 100kg (?) on her thigh is some scary stuff.

September 21, 2011 | Unregistered CommenterJZ

Box squat 125x2x10

was tired today, things just didn't feel as smooth and strong like they were last week. I still managed to bounce the bar off my back at the end, so I'm still getting speed on the up, but it just felt a little funky today, kind of like I wasn't in sync with my body. I only increased by 5lbs from last week, because I was trying to not overdo it.

reverse lunges: funky. hollow rock: doing good. v-ups: love 'em. I could hold those for a long time.

hammered my inner thighs for 3-4 minutes on each side w/foam roller. that shiz really hurts still. must. do. more.

extra credit: carried a couch up 3 flights of stairs.

September 22, 2011 | Registered CommenterSarah la Rosa

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