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WOD 9.29.11

In 15 minutes work up to a medium-heavy Push Press* and then,

AMRAP 3 Minutes
3 Push Press
6 Pull Ups
9 Squats
Rest 1 minute and repeat for 3 rounds

Rounds start fresh at the Push Press each round. Push Presses will be taken from the floor.
*The push press should be heavy enough to challenge you but not so heavy that you'll need to break the sets up

Post Rounds and Rx to comments.

Matt U. on Why He Gave 17 Minutes

Congraultations to Matt U on his recent engagement!!

Congratulations to Matt U. for being the FGB 6 Highest Individual Fundraiser!

The official announcement was made by Sportsgrant yesterday that Matt U was, for the third year in a row, the highest individual fundraiser for Fight Gone Bad 6 raising $34,105.15 for charity.  Sportsgrant has a great bio with some fun facts about Matt U. we bet you never knew.  You can read more about Matt and his amazing efforts here.  Congratulations Matt and thank you for all your hard work!

Ladies' Self Defense Class

Coach Jessica Fox has organized a self-defense class for the ladies of CFSBK in light of the recent attacks in the South Slope.  The class is this Saturday, October 1st at 2:30pm and is being held at CrossFit 718.  We need a minimum of 10 ladies to make the class happen.  Please RSVP to Jessica(at)crossfitsouthbrooklyn.com with "Self-Defense" listed in the subject line of your email. 

Lost and Found!

Remember to check the lost and found and retrieve any of your casually discarded items before we donate them to to charity on 10/3/11!


Would you attend an 8am group class? What about a 12pm class on Thursday afternoons?

Is CrossFit Only for Maniacs?
Huffington Post
Lies, Damned Lies and Medical Science
The Atlantic
How to Deal with Common Primal Stumbling Blocks
Mark's Daily Apple

Reader Comments (37)

I'd definitely attend an 8am class

Did the box squats yesterday at 195. Started the cycle at 165 and still feel like I'm moving the weight pretty quickly.

September 29, 2011 | Unregistered CommenterDan L

I am interested in an 8:00 group class. :)

September 29, 2011 | Unregistered CommenterBethany

Matt, which bourbon is that? Is Joe shooting the video? (And drinking the rest of the bourbon?)

September 29, 2011 | Unregistered CommenterSamir Chopra

@Rob: posted from my iPhone but it didn't take. Congrats on yesterday's lifts! When are you gunning to test your 1rm's?

Beware any workout with a mandatory rest period.
-Anonymous CrossFitter

This workout is reminiscent of "The Chief", which is brutal at 135lbs for power cleans. Given the flexibility in the weight choice, is there a particular number of total completed rounds we should be gunning for? And is there a preference for consistency (5/5/5), or all out effort (7,4,4)?

September 29, 2011 | Unregistered CommenterDan Rx'd

Do you have a doc you've seen for a sports injury you would recommend?

Please share their info stat. I made an appointment with a random someone I found on the internet, but would prefer a reco. This is for my knee drama.

Please and thank you very much:)

September 29, 2011 | Unregistered Commentermichele

(got a reco AND an appointment for tomorrow. thanks :)

September 29, 2011 | Unregistered Commentermichele

Late post from yesterdays perspective/goals convo. I feel kind of different from the other posters, so, yeah, here goes nothing...

My Body
I have a complicated relationship with my body b/c of all kinds of gender/race/family issues that are all hairy and intertwined with one another. Intellectually I know that I am my body, nothing more, nothing less. But emotionally...I don't feel very connected to my body. In fact I often feel like a transplanted consciousness just tagging along for a ride atop a benevolent, but bumbling alien being. I sometimes sit on the subway and watch my reflection in the windows and think, "Who the fuck is that person?" and "Why am I trapped in there?" It goes away, but then again, it is always there. Even when I am squatting I think things like, "Okay, how am I going to trick those hips into getting deep?" My body is always the other. And at times I just want to shout to the world, "this is not the form I would have chosen for myself." Although I have felt this way since I was a small child these feelings are heightened by living in the city. Something about being around so many people and concrete all the time makes me feel like I am a weird pet clone in an ant farm. I am much more at ease with my body when I am alone in nature,or with close friends, dogs and children.

I mostly want to weigh in the 180-200 lb range so that I can move again and do endurance activities (here come a whole bunch of "it's not about the weight" comments to which I can only say, "For me it is about the weight" and also about maintaining my gender identity). I also want to have better balance and coordination. I don't care much about getting stronger, maybe because strength comes a little easier for me.

I think this was probably mixed in to what I wrote above. The times in my day-to-day life when I am completely physically exhausted are when I feel the most relaxed and okay with myself and my body, so I guess on the most basic level I am just looking to relax a little when I am at Crossfit. Fitting that I end on a paradox.

September 29, 2011 | Unregistered CommenterBilly Keefe

I would absolutely attend an 8 AM group class.

September 29, 2011 | Unregistered CommenterAndrew M

If I may just say, Alex and Deb are ridiculously knowledgeable on functional issues. I don't know how available they are, but they are really, really, good!

September 29, 2011 | Unregistered CommenterJR

As this WOD promises to be a doozy, tengo muchas prenguntas:

11 minutes total time?
Would a good push-press number be approx 70% of 1RM?
The squats are air squats?
Is 3-4 strict chin-ups a reasonable, non-wimpy sub?

September 29, 2011 | Unregistered CommenterSamir Chopra

Gee, my Spanish spelling has gone to las perros. I meant "preguntas" above.

September 29, 2011 | Unregistered CommenterSamir Chopra

8am class
noon thursday
open gym till 10am everyday?
I LOVE ALL OPTIONS (even if i made up that last one)

September 29, 2011 | Unregistered Commentergabrus

@Michele- most people in the Brooklyn Tri Club absolutely SWEAR by Wing at http://promobilitypt.com/, but I also have suggestions for Orthos and Chiros, if that is more what you are looking for.

September 29, 2011 | Unregistered CommenterJJ

12 thursday for sure. I could have used a class today.

BTW any boston fans out there. Im sorry bout last night, actually not at all.

September 29, 2011 | Unregistered Commenterdh3

I went too heavy for this WOD (155) and ended up with 3 rounds, 2 rounds + 3 PP, 1 round + 3 PP because I was struggling with the damn push presses too much.

I suck at push presses so I always try to keep them heavy enough to force me to use some hip drive but light enough where I'm not failing all over the place. Don't go too heavy today, kids.

September 29, 2011 | Unregistered CommenterDan B

I had this all typed up yesterday and I forgot to post it!

Re: yesterday’s question
I have been training since March 2011.
My body: I’ve learned that I have the potential to be physically strong.
My goals: I’ve learned that failing to reach a goal can sometimes be more motivating than achieving it.
My perspective: Work in process. I’m happy and am having fun. I will continue to train this way until I’m not.

Box squats at 75# - I’m feeling a little under the weather. The squats felt okay but not great. As always, they got easier throughout the workout. It did feel good to move around a little bit.

I might be interested in a trip to the farm, but I won’t be able to spend the night. Is that an option?

I enjoyed reading the articles today. PLH, what a phony!

September 29, 2011 | Unregistered CommenterKatie Mohr

Dan R - Consistant maximal effort? Not TOO much of a drop off but the whole 9 minutes of work should suck a bit.

Samir - Sî, sî, si, y sî.

Dan H - womp woooomp...your wish better not have had anything to do with it though!

Dan B - Good advice, spoken from experience. I think I'll hit this at around 140ish and keep moving.

Damn, we have a lot of Dans at SBK. Do we need a Dan moratorium?

September 29, 2011 | Unregistered CommenterFox

3 Rounds of:
10 12" Box Sits to 30" Box Jumps
10 Body Rows
:30 Supine GHD Hold (Shaking like a leaf on these)

Box Squat
(45x5, 135x5, 145x5)
155x2x10 OTM

The work sets felt lighter and faster than the warm-up sets

Thought I'd use one of our new toys and take the Jerry Cans for a 230m walk. Not so bad on the way out, got tough on the way back. 8 Fouls including one trip. Jeremy was right that loadable handles would have been a better purchase, but the jerry cans are here and im sure they'll find a special place in all our hearts.

Also Per Blog request, I tested my max hold L-Sit earlier. Got 0:53. I totally have over a minute in me

September 29, 2011 | Registered CommenterDavid Osorio

My favorite part of the HuffPo PLH article is when she invokes her training as a "CPR CERTIFIED AEROBICS INSTRUCTOR" as a source of authority for critiquing people's movement. Sheesh.

Big 10 fans and other fans of the Oblong Pigskin:

I am organizing an impromptu gathering to watch the Wisconsin-Nebraska football game this Saturday at 8PM. Katie Moh and I already have an agreement about some football watching, and my college roomate will be in town. We are most likely headed to Kettle of Fish in the West Village (I know Fox, Manhattan) which, as Peter Hoppman will tell you, rules. Baz, Ken, Chris A., etc you are all welcome despite being Michiganers, and anyone else who wants to drink some beers, watch some football, and be silly are encouraged to attend.

On Wisconsin!

September 29, 2011 | Unregistered CommenterNoah

Katie and others - If there are people who want to head up to the farm and back in the same day, it's doable, just a long drive. It's about 2.5-3 hours each way, so you'd want to keep that in mind in terms of drinking, late night, etc.

September 29, 2011 | Unregistered CommenterMargie

I never commented yesterday and I thought the posts were so interesting that I wanted to go ahead and contribute today.

How long have you been training and what are some of the lessons you've learned about your body, your goals and your perspective?

I have been training for about 3 months :)

Things I have learned:
My Body I actually CAN change my body composition! I think I spent the last 5 (or 25) years of my life feeling like I had absolutely no control over what my body looked like and that the only way I would ever get thin would be to starve myself (which I wasn't going to do). I haven't reached my goals yet, but I am much much more lean than I was when I started just a few months ago, and I feel great. Another thing I learned is, I HAVE MUSCLES! WOAH! Who knew!?

My Goals The most valuable lesson I've learned about goals is that, I can in fact stick to them if I set them in a finite way. I have been doing really well with 30 day goals. After feeling like I have sufficiently cleaned up my diet, I need to work on setting more fitness goals though. Overall goals are nice, but really aren't useful without mini-goals along the way.

My Perspective It's a little weird realizing that I am not the nerdy little redheaded girl I was made fun of for being as a kid. I grew up being pretty anti-sports because, well... I was an art geek, and gym class was pretty much the worst thing to ever happen. Even though I should be way over that, it's still weird realizing that I am actually pretty strong, and maybe even an "athlete"... no way. I am consistently performing better than I expect to at CrossFit and am slowly learning to stop underestimating myself. (go for the heavier weights for the WOD Lana, you can handle it)

September 29, 2011 | Unregistered CommenterLana

Nice workout, I wish I could have gone heavier but I’m just not there.

@ 115
4 + PP, 4, 3 +PP + PU

September 29, 2011 | Unregistered CommenterDavid Mak

@Dan R: I'm planning on testing 1RM's at the CF total in October. Still have a lot of work for the squat-- I really only started the cycle last week. Dead and press are only 3 weeks in.

Where's Dan L? We don't have enough Dans yet!

Really great to read everyone's posts about body/goals/perspective.


Met with Alec today to work on the bum hamstring. Interesting reassessment. Hope I can make change happen. Three exercises a day. I think I can do it. Small goals, big results

September 29, 2011 | Registered CommenterRob Is

How Long I’ve Been Training
I have no idea. I started on the “Hey, Let’s Not Be Fat Anymore” quest (featuring the usual mix of elliptical trainers, treadmills, weight machines, and swimming along with calorie counting and blah blah blah) in early 2009. That went pretty well. I got interested in getting, as I call it, “fuck-off strong” in the summer of 2010, but was at a loss for how to begin. I started at SBK last September, and lasted all of 4 weeks out of Foundations before getting injured, and then getting injured more. Two months and some chiropracty later, I tried to re-start via On Ramp, and lasted two classes before Shane pulled me aside and told me that I was actually still in the breakdown lane and emphatically not on the on-ramp to anywhere. We started privates. When I showed a total inability to learn, Shane packed me off to Deb, who taught me how to, you know, stand. And sit. And bend. After which there was progress. So it feels like I’ve been training to do training for a good long while, but only really started “training” a couple of months ago.

My Body
This might be the first time in the nearly 33 years I’ve owned it that I’ve felt happy with my body. It doesn’t do everything I want it to do, it can’t fly, it learns hella slowly, and it sometimes gets sick and walks into stuff and falls down and gets hurt. But if I treat it well (if I let it teach me what that means), it feels pretty damn good. It changes shape slowly, but it does change. If I feed it meat, it will build shoulders. I like that.

I like long-term goals. Really long term. They remind me I’m on a long road, there’s no rush to get to the end, and there’s always something to continue to move towards. Interim accomplishments are mile markers along the way – events to celebrate, but not to strive for. So, goals: be fuck-off strong; improve quality of movement; expand the range of things I can do without hurting myself. That’s it. I figure it should take the rest of my life, pretty much. But if it does take that long, I’ll count myself lucky to still be lifting and moving up until I die.

This year has been a process of learning acceptance, and learning that accepting and working within limitations doesn’t mean giving up or not improving – it’s just slow, slow, slow, steady work that sometimes involves setbacks. It’s about damn time I learned that, and I’m grateful for the lesson, frustrating as it has been. It took me a year to learn to squat, but on Tuesday I squatted my body weight for 3 sets of 5. Maybe this year I’ll learn to deadlift without hurting myself. Maybe eventually I’ll do a WOD or two. It’s ok. The goal posts are far away. I’ll get there when I get there, if I just keep trying. On the way, I just might learn patience.

September 29, 2011 | Unregistered Commentermelon

I wasn't going to comment on yesterday's question (I know, I am a bad commenter!), but I saw Billy's comment and I had to chime in re: not feeling connected to your body, because I used to feel EXACTLY that way. And I've talked to a lot of people about it and not a lot of them have got it. So I just wanted to say that I get it! And also, that if I could identify the biggest factors in my now feeling more connected to my body, I would definitely say crossfit/weightlifting and shifting to more paleo eating habits.

My Body
For a long time I didn't really have any opinions about my body, because I just needed it to carry around my brain. Then I became deeply unhappy with it, but felt completely unable to communicate with it or change anything about it. I tried to starve it into submission for a while, and first started to get a little understanding into the system when I realized that I was actually breaking myself. But by that time I also knew that working out made me feel better, even when I wasn't losing weight, so I kept doing it. And then I found some stuff that could actually make me proud of what my body could do, rather than feeling like I was making my body do stuff just to control how I looked - lifting weights, running without hurting myself, etc. Now I am just happy to be able to hear my body, and feel good about its abilities, not just its appearance.

Oh, crap, I don't have time to answer the rest. I like goals! I like perspective!

September 29, 2011 | Unregistered CommenterErica

Billy, we have never met, never been introduced, but I think you have some chunky black glasses and usually/always rock a cap. Anyway, whether I have the right person or not, you have laid out some of the bravest posts in the last few days I shall ever see. You are a badass.

September 29, 2011 | Unregistered CommenterTom

melon: i saw you squatting your work weight on tuesday and thought to myself, "hell yeah." of course i had no idea if it was heavy-to-you or a PR or anything, but i saw the plates and i watched you squat and you rocked it out. however long it took or didn't take you - strong. period.

billy: tom took the words right out of my mouth.


thanks for the doctor recs + tips. tomorrow morning i'll have my appointment, then take my diagnosis to deb+alec to hopefully begin my rehab.

oddly, my knee never swelled up. i would characterize the pain i felt on sunday, when it happened, as a 7 or 8 on a scale of 10, so i'm honestly stumped as to how i could have zero inflammation.

i'll tell you one thing, Strength Cycle without squatting totally sucks.

squat: null
press: 55.7x3x5

can't clean or deadlift either.

db rows: 30x10x1, 31x10x2
rack chins: 3x3

i really, really really miss working out hard.

September 29, 2011 | Unregistered Commentermichele

@ Noah, thx for the invite! I'm not a true Michigander tho. Spent four years there and have been back to Ann Arbor just once in the last two plus decades. Still, GO BLUE! And I'll definitely be cheering Badgers to beat those interloping Huskers (I'm still WTF? about those guys in the Big Ten). Hell, maybe I'll even make it into manhattan!

September 29, 2011 | Unregistered CommenterChris A.

I really like this WOD. I was going to go with 135#, but tried it out in the warm-up and my shoulder wasn't happy about it, so I went lighter. I think I went out way too fast in the first round.

5 + 2 pull-ups, 4, 4

September 29, 2011 | Registered CommenterRickke

I too liked this wod a bit. Using the med ball as a target for my squats really is starting to help with understanding where I am in relation to parallel.

I think I had 3+4sq, 3+1sq, 3+2 push presses.

Pull ups were good, could have save some time if I didnt go back to my bar to start the squats.

September 29, 2011 | Unregistered Commenterdh3

8 am classes would be great. Hopefully my shoulder will be all better soon. Missing the box.

September 29, 2011 | Unregistered Commentercorbett

WOD at 135

This was as fun as I hoped it would be. Great to chase David Mak. Thanks for the cheering, Ben.

September 29, 2011 | Unregistered CommenterFox

I think I might have scaled too much, but I am always worried about my right shoulder when I go overhead, so, discretion, valour, better parts and all that.

95#, 3 strict chin-ups (could have done 4 but see above)

5 rounds + 3 PP, 5 rounds, 4 rounds +2 PP

Can we get a T-shirt that says "Get Fuck-off Strong at CFSBK?"

September 29, 2011 | Unregistered CommenterSamir Chopra

Badass workout. Finally feel like I'm starting to get back to pre-accident levels. Not quite there but at least I see progress. I loved this one.

3 rnds + 3 push press
3 rnds + 3 push press

September 30, 2011 | Unregistered CommenterDM

135 lb Pp
4 rounds
2 rounds 4 pullups
2 rounds 1 push press.

Fun stuff. Breathing felt good pull ups didn't.

September 30, 2011 | Unregistered CommenterMarc "Goose Gossage" mess

I am the person with the dark glasses who also likes hats :)

Thanks Erica, Tom, Michelle. I wasn't sure how this would be received.

Hope we can workout together sometime!

September 30, 2011 | Unregistered CommenterBilly Keefe

-2 laps around the block in my new evo barefoot shoes. Definitely avoided heel striking.
-foam roll t spine, lats, triceps
-2 rounds of:
alternating planks 30secs
16 OH walking lunges. 25, 35
10 ring rows
:20 ring support

Push press:
-only worked up to 85 which felt heavy! Wanted to hit 95 for the wod but glad I didn't.

WOD at 85#:
Round 1: 4 rounds
Round 2: 3 rounds plus 3 pp plus 6 pu's.
Round 3: 3 rounds plus 3 pp.
-this got hard fast. Happy that I didn't resort to jerks but not happy about my apparent shallowness on some of my airsquats.

October 1, 2011 | Unregistered Commenterlady fox

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