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High Bar Back Squat

Take 18 minutes to work up to a heavy 5

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Every Minute, On The Minute, For 16 Minutes:

Even - 5 Unbroken Hang Power Cleans 135/95
Odd - 10 Ring Rows

Post Rx and experience to comments.

We are back to our regular schedule today.

Here's the picture of Matt Krebs and I (Ryan Joyce) on the third-place podium at the CF Worcester Throwdown two weeks ago.

The events were:

C&J ladder:
10 reps @ 135 lbs
15 reps @ 115 lbs
20 reps @ 95 lbs
Time: 3:34

Five attempts at a 1RM deadlift and bench press, each partner takes one of the lifts.
Ryan 365 on DL; Matt 185 on bench

For Time
60 box jumps, 24in
60 weighted sit-ups, 25lb plate
60 wall balls, 20 lb to 10 ft
60 pull-ups
60 American KB swings, 1.5 pd
Time: 10:40

Speaking of Competition, check out this video from the CrossFit Hoboken Winter Challenge, lots of CFSBK cameos!

The Alpha and Omega-3

SBK will be stocking fish oil to make taking your omega-3s even easier. Throughout the LF&PB Challenge we'll be stocking Pro-Source Omega 1250. They're a great value at 200 softgels for $25. They contain 750mg of omega-3 fatty acids (450 EPA/300 DHA) per softgel which is far more than the average drug store brand, all from small deep sea cold water fish. Nordic Naturals by comparison contains 500mg of omega-3s per serving at $35 for 180 softgels. If you plan on taking 3g (4 softgels) per day of omega-3s then 1 bottle of Pro-Source Omega 1250 would last you 50 days.

Remember, there are only 11 days left to get all your registration info in for the challenge and 6 days until it officially begins! To upload your pre challenge goals and "before"(or "Jan 2013") pictures, click here.


Samantha Wright: America’s Cutest Weightlifter Pop Hangover
Drunks Trash McDonalds Over Lack Of Healthy Options Daily Mash

Reader Comments (14)

Playing grammar police (on myself, no less). Change that "I" to "me." Whoops!

December 26, 2012 | Registered CommenterRyan

"Group" class with Josh this morning at 7am - I was the only one there!

Worked up to 255 on the HBBS - that was enough for today - could have gone heavier if I wanted to

Did the WOD at 135 and with my feet on a bench for the ring rows, which were the more difficult of the two movements by far.

December 26, 2012 | Unregistered CommenterDan L

I promise I didn't bail on 7 AM because I was lazy. I bailed on 7 AM because I masochistically decided to schedule a dentist appointment for the day after Christmas.

Can't wait to get back to the box tomorrow!

December 26, 2012 | Unregistered CommenterStella

6am with Josh today.

DIY warmups with some pistol squats (6x1, 3x1, 2,x1 1x1 each leg), pushups, some running and other stuff.

Worked up to 5x1 at #195, and ran out of time there. 195 felt good, I would say "medium-heavy".

Finally got back to some rowing after that, so I didn't do the WOD. 2 x 14' rows / 5' rest, with 2:03 and 2:05 splits and 16 stroke rate.

December 26, 2012 | Unregistered CommenterAlex C

Snatch in 10'
Worked up to 74kg

C&J in 10'
Worked up to an ugly 110kg. 100 felt great. 112 is a PR.

HBBSq in 15'
Worked up to 150kg. Went for 160 because I (my ego) had decided I wanted to squat the bar plus a full set of kilo bumps. Fail. Thanks Noah and Arturo for the spot.

The short time constraints imposed made it hard it hard for me to get in any groove with all of these.

4x400m "Sprint"
1:35, 1:40, 1:42, 1:47. Had a shoelace malfunction on the last one.

December 26, 2012 | Unregistered CommenterFox

PRd my C&J today(finally)- 275#. This has been way too long in the making.

The WOD at Garden City today was absurdly hard.

30 Squat clean@165
30 C2B pullups
30 Jerks@165
30 Burpees


December 26, 2012 | Unregistered CommenterJakeL

Nicely done Ryan/Matt.

Went in for open gym at Crossfit Syracuse today to get some C+J work in:

95x3 135x2 155x1 175x1 185x1 195xc,f,f,f

Seems like I have only one 195 clean in the tank each session lately. Didn't punch enough on the jerk and didn't get a second chance to hit it.

Then did their WOD with another open gymmer:

C+J @ 115#
Burpee bar jumps

Thought this would be a similar stimulus to Elizabeth which I did last week. It was way more of a lung scorcher with the burpees, though, and the jerks got really taxing (especially after the heavier work earlier) even at 115. Finished in 9:42.

See you soon CFSBK!

December 26, 2012 | Unregistered CommenterTodd

Came in today and didn't realize how underfed I was until I got moving. Planned on HBBSQing and then doing the Xmas WOD. After feeling lightheaded and wiped out from the warm-up I modified my plans.

Row easy 500m

3 Rounds:
16 Sandbag Walking Lunges
8 Kipping Pull-Ups
16 Unbroken Push-Ups

(45x5, 135x5, 165x3)
185x5, 205x5x3

EMOTM 8 Minutes
Did half volume, felt like I was running on fumes. did it at 135

Time to eat...

December 26, 2012 | Registered CommenterDavid Osorio

6am with coach Josh. After an impromptu outdoor warmup inspired by the invisible Fran link from yesterday, we headed in for some HBBS. I worked up to 285lb because this is America. Didn't have time so had to bail on the metcon.

December 26, 2012 | Unregistered CommenterBetz

5pm with Arturo.

HBBS: 120x5
WOD: 75#
Post-WOD: Paleo special from Bierkraft

All and all, a great day back!

December 26, 2012 | Unregistered CommenterKMo

6 PM with Noah and Arturo

HBBS: 275lbs Had more in me but took it easy since it was my first day back
WOD: 95lbs I hate cleans

Great to see everyone tonight.

Tom S - Thanks for the sweaty bare chested bear hug. Good to see you too buddy.

December 26, 2012 | Unregistered CommenterDave Fung

HBBS 210

Wod at 115 with The New Baz.

December 26, 2012 | Unregistered CommenterCarlos


December 26, 2012 | Unregistered CommenterTom

7pm with Noah and Arturo
HBBSq: (45x5, 95x4, 150x3, 185x2) 205x4, 195x5, 185x5
WOD at 95#, my last two sets of ring rows were basically standing straight up - those were much harder than expected. Noah fixed one problem with my form on hang cleans and Arturo fixed another and they went about 10x smoother after that.

December 27, 2012 | Unregistered CommenterKevin M.

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