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Rest Day

Mackenzie C and Coach Nick at the CRASH-Bs

Congratulations to Teresa B. on getting 8 muscle-ups yesterday!

Upcoming Strength Cycle

Our latest strength cycle began in earnest yesterday.  We'll be continuing with the Wendler 5/3/1 for this cycle for the Squat, Press and Deadlift.  Novice athletes will be doing 3x5 sets across for the lifts.  The upcoming schedule is:

Monday: Constantly Varied Functional Movements at High Intensity
Wednesday: Squat+Conditioning/Accessory Work
Thursday: Press+Conditioning
Saturday: 2012 Open Sectionals WOD
Sunday: Deadlift+Conditioning

Athletes continuing with the Wendler 5/3/1 will add 5-10lbs to their training maxes if they made all of their rep outs. 

2012 Open Sectionals Clarification

We now have over 40 athletes registered to compete in the CF Games Open Sectionals!  We wanted to clear up a couple of points so everyone knows what's going on with the Open:

1. Everyone interested in competing in the 2012 Open Sectionals must register with CrossFit HQ via the 2012 Games website.  If you are going to compete in the 2012 NYC Open competition (which you must register for separately) you must STILL register on via CrossFit HQ.  To register to compete in the Open Sectionals Click Here

2. We will be doing the WODs as our group class programming on Saturdays during the Open.  This will give all of our athletes whether competing or not an opportunity to complete the Sectionals WODs.  Scaling options will be available for those not registered to compete. 

3. Athletes do not have to compete in the NYC Open Series CrossFit Competition to do the WODs.  The event is a great opportunity to do the WODs in a competitive environment with Crossfitters from all over the NYC.  For full details on the 2012 NYC Open Series as well as registration information check HERE


Stolen from HQ's Facebook page: Tell your CrossFit story in 10 words or less

Intros to the Open CrossFit
Paleo Magazine: Modern Day Primal Living Paleo Magazine Online
We're Really Really Healthy (The Truth about Food and Health Claims) Whole9
Monsanto Found Guilty of Chemical Poisoning in France

Reader Comments (45)

Another note on the Open, which when I learned this prompted me to sign up right away! Scoring is done on an individual basis so no one person can hurt Team CFSBK, only help!

On another note, I met up with the MovNat group on Sunday morning and it was a whole lotta fun running through the woods in Propsect Park acting like a bunch of kids climbing, jumping, balancing and throwing stuff! Recommend it (at your own risk as it is a little daredevil-y) even though I got stuck on the top of a container and needed help getting down! They are going to start doing regular 10am sessions on Sundays if anybody is interested....

February 21, 2012 | Unregistered CommenterMarian

Well, now that I know there'll be scaling options at SBK on Saturdays, I'm DEFINITELY not signing up for the Open! I mean, I'll try WODs Rx if it makes sense for me to do so, but I'm glad there will be the option so that there's never a WOD where I'm just staring at the bar or the floor for minutes on end.

If it turns out that I can do all the WODs Rx, just slowly, you all have the right to say "I told you so." :)

CrossFit story in 10 words or less: I was just a marathon runner. Now I do chinups!

February 21, 2012 | Unregistered CommenterStella

Crossfit Story:

Ditched stairmaster, spin, grains, bread; picked up barbells, did pullups.

February 21, 2012 | Unregistered CommenterSamir Chopra

CrossFit Story in 10words:

Re-defining my fitness goals & going after them.

February 21, 2012 | Unregistered CommenterDH3

Fat Jock > Skinny Athlete >Fat Strong Guy > Fit Strong Guy?

i think i cheated. but thats my next step, I am happy with my strength level (even though my strength-bodyweight ratio is way off). I plan on getting fit after season 2 wraps.

February 21, 2012 | Unregistered Commentergabrus

I just need two:


February 21, 2012 | Unregistered CommenterJR

Oh, no, no, no, JR. Your story is at LEAST five words long.


February 21, 2012 | Unregistered CommenterStella-not-the-dog

Athlete turned architecture school sloth returned to strong, fit, healthy.

I have double class this week so can't make it to the gym until Wednesday. BOO.

Dan and I are hosting at our pad. We have 1-2 spots open (we're being pretty flexible guest count wise). Let me know if you'd like to attend! (Dan's making pulled pork.. yep.)

Team 1 is registered and Team 2 have 5 folks with a hard confirm and possibly 3 more, that means we need another 4! Come run with us!

February 21, 2012 | Unregistered Commenterasta

The Olympic weightlifting was fun, but I'm eager to get into the new strength cycle. My CF story:

July: noticed box. Epiphany. Functional strength training trumps vanity workouts.

February 21, 2012 | Unregistered CommenterBrandon

Here are some Motavational Words

Fu*kin' A!!!!

February 21, 2012 | Registered CommenterJoshua Martinez

Our deepest fear is that we are powerful beyond measure.

^Second Line from:
Our Deepest Fear
by Marianne Williamson

February 21, 2012 | Registered CommenterJoshua Martinez

Lana's Story: Nutritionally obsessed masochist discovers a really exciting world of fun!

In regard to the new cycle: I can not tell you all how excited I am about it starting! (it's stupid really) I feel like my whole life gets in a funk between cycles.... I like the structure of having a specific goal in mind when I come to the box, so crush week and back off week really screw me up.

Also in regard to scheduling, I am SUPER psyched for deadlifts on Sundays! I was having a hard time making it in on Sundays & Mondays because there wasn't a specific goal to focus on. BUT NOW, with this new Open Saturdays & Deadlift Sunday's schedule, every day (except Monday) is goal oriented! Maybe I will make a Monday goal so I can psych myself into making it more regularly.

P.S. To anyone that I owe burpees too for Art Not Arrests donation, they are on hold for a while. As we all feared, I fucked my shoulder up. boooo :(

February 21, 2012 | Unregistered CommenterLana Z

I too am excited for the new programming cycle. I've done 2 strength cycles in a row and am amazed at the gains I've made. Now that I'm going to be transitioning back into group classes, I want to keep squatting (who knew that I could love squatting so much?), but I want to do metcons too, and also spend some time working on skills like double-unders.

So the plan is to come on Mondays, Wednesdays, and Saturdays (sometimes swapping in a Friday for a Saturday). I'll also increase my running mileage, but not to marathon-level proportions, in preparation for Ragnar.

February 21, 2012 | Unregistered CommenterStella

Cute profile of a tuba player in the Navy band who rows to stay fit:

He competed at CRASH-Bs this year as well, and got 6:29--impressive for a 41-year-old amateur.

My Crossfit story:

Pregnant lady sought muscle-ups; hasn't found them. Consolation? SQUATS.

February 21, 2012 | Unregistered CommenterCharlotte

Paleo Update - had a minor setback yesterday. Been a tough week watched a ton of people get fired, I had my first beer of 2012 yesterday. I had 6 just to remember how they taste. Conclusion: It does not agree with me. I do not feel good today. I feel like I am in a confessional. Back on the wagon now.

February 21, 2012 | Unregistered CommenterJR

Dear JR,

I am following your lead.

I confess to having close to 100 beers while I was away on vacation. It was a minor setback.

Back now.

February 21, 2012 | Unregistered CommenterDh3

latin dancer seeks new outlet for burgeoning midlife crisis. weights?

February 21, 2012 | Unregistered Commentermig

Thank you management for the muscle up love (mlove) on the blog today! :)

February 21, 2012 | Unregistered CommenterTeresa B.

Follow official guidelines: Fitness Fail.
Take personal responsibility: Fitness Win.

February 21, 2012 | Registered CommenterMalcolm

correcting a lifetime of bad movement: learning strength through setbacks.

February 21, 2012 | Unregistered Commentermelon

oh and to the paleo challenge cheaters: I ate brown sugar out of the box yesterday.

February 21, 2012 | Unregistered Commentermichele ma belle

Hahahaha Michele that just cracked me up so much! I have definitely thought about doing that.

I've been doing better since last week's big hard fall off the wagon, but I decided to add dairy and the occasional glass of wine back into my life (I think I was going crazy without them)

February 21, 2012 | Unregistered CommenterLana Z

Alcohol gonzo for lent. We'll see if I can do that. Gabrus is back putting big numbers up, I have to pull a rabbit out of my hat!

February 21, 2012 | Unregistered CommenterJR

Better in my forties than I was in my twenties.

February 21, 2012 | Unregistered CommenterDeb

Pushy wife makes bored lifter jogger Crossfit. He loves it.

February 21, 2012 | Unregistered CommenterCarlos

Twentysomething gets bored running, wants strength. Squats then Crossfits.

February 21, 2012 | Registered CommenterJoel Wertheimer

Before: Hamster on a treadmill. After: Stronger, leaner, happier, healthier.

February 21, 2012 | Unregistered CommenterJanelle

My 10 words are in purgatory along w/ a cool article about a Navy tuba player who rows to stay fit and got 6:29 at crash-bs this weekend at age 41...

the 10 words were totally inspired and I totally can't remember them. I love reading everyone else's.

I was the first person in our house to use our new erg...tabata rows are HARD.

February 21, 2012 | Unregistered CommenterCharlotte

fat man expecting a baby. fit man raising a child.

February 21, 2012 | Unregistered Commenteryosh

Stronger than ever and more bacon, too!

February 21, 2012 | Unregistered Commentercorbett

Athlete happily fills gaping hole once filled by team sports.

Question: Does anyone have any breakfast suggestions/ideas for someone with an egg allergy? Hardest part of the challenge has been giving up the dependable greek yogurt and granola mix. Will try anything......

February 21, 2012 | Unregistered CommenterSarah M

So very many squats. How will I ever walk home?

February 21, 2012 | Unregistered CommenterBilly Keefe


5/3/1 Bench Press (superset w/ 3x10 chins)

Kroc Rows

February 21, 2012 | Unregistered CommenterJeremy

Sarah, do you like breakfast meats? Or how about Cooking a veggie casserole on Sunday and eating it during the week like a frittata (this looks yum: http://www.recipebridge.com/g/18/2148127582/layered-roast-summer-vegetables).

February 21, 2012 | Unregistered CommenterBilly Keefe

Comp class and Active Recovery with DO.

King Kong was a total beast. 8:00 minutes (spent 2 minutes getting last 2 hspu) Did the deadlifts at 345 and squat cleans at 165. More like power clean to front squat.

Honestly todays comp class was crazy. Kate D, Melissa, Sarah, Christine and Steph killed this workout.

Melissa Loranger, I admit today you are my hero. 6 muscle ups. BOOM!

February 21, 2012 | Unregistered CommenterDH3

non-egg breakfasts I have loved:

1 . leftover Thai curry (love it without rice, takeout or homemade)

2. bacon strips+ half grapefruit

3. breakfast sausage (get it from a good butcher) + some sweet potato (they microwave so nicely)

4. leftover cold skirt steak + fresh mango

To be totally honest, I keep enough cooked veg on hand that I often cobble together a small plate of: 1-2 cooked cold veg+ handful olives OR half an avocado.

February 21, 2012 | Unregistered Commentermichele ma belle

but this is what I really want to say:

New 5-RM squat@170

and yet

failed my deads in warmups.

so over it.

February 21, 2012 | Unregistered Commentermichele ma belle

Make a Bacon Explosion, then heat up slices of it throughout the week. NOM!

I'd post the link to the recipe, but that will get this post buried in purgatory so instead I'll summarize: Preheat an oven to 375. Cook 1/2 lb of bacon in the manner of your choice (fry it or bake it for 20 minutes), till it's crispy. Break the cooked bacon into pieces. Then take 10 pieces of uncooked bacon and basketweave them together to form a fairly tight lattice. Take about a pound and a half of sausage (I like sweet Italian) out of its casings and press it into a square to cover the bacon lattice. Sprinkle all over with your favorite BBQ rub, then add the cooked bacon on top. Roll it all up into a tube. Put on a rack placed over a rimmed baking sheet or baking pan (make sure the ends of the bacon lattice are facing down). Bake at 375 for an hour.


February 21, 2012 | Unregistered CommenterStella

Going to echo DH3 here. Comp class was insane. Did King Kong in 4:45 -- went 385 on the deadlift and 205 on the squat clean.

Messed up my first muscle up (rookie mistake), but got the rest of them pretty easily. I also really, really need to work on my squat cleans, so I'll make that a priority next open gym.

Kudos to David for programming that — it's rare to have a WOD that the entire comp class can't do RX'd, but I really enjoyed the challenge.

February 21, 2012 | Unregistered CommenterMatt Katz

also: my crossfit story

repetitive gym rat to best thing ever

February 21, 2012 | Unregistered CommenterMatt Katz

Special guest Coach at this evening’s comp class - El Jefe, El Oso.

This “special” coach had us do King Kong: 3RFT - 1 Deadlift (455/325), 2 Muscle Ups, 3 Squat Cleans (250/185), 4 HSPUs. This was my first time taking on The Kong. Much to my dismay, I do not yet possess super-human strength, so I did the deadlift @ 215 and squat cleans @ 115 (conservative). Finished in 5:55.

CrossFit career milestone: first WOD doing legit unassisted muscle ups. Pretty cool - I celebrated by adding a banana and a scoop of almond butter to my protein shake – crazy, I know. Adding band-assisted muscle-ups and dips to my standardized warm-ups has definitely helped.

Thank you DH3 for providing encouragement throughout the WOD despite the fact that I was wearing a Red Sox t-shirt. Special shout out to Malcolm and Laurel who hung out after their own workout to cheer us on!

February 21, 2012 | Unregistered CommenterM-LO

M-LO --- don't you mean MeLo? I suppose it's acceptable to have multiple nicknames when you keep showing the muscle-ups who's boss. Good stuff!

Very nice to have Sr. Osorio as a our guest coach tonight, especially when he referred to us all as flowers after completing King Kong.

February 21, 2012 | Registered CommenterRickke

Nice work by everyone that did King Kong this evening--fun little workout.

And a little something for Mardi Gras:
Kermit Ruffins - Drop Me Off In New Orleans

February 21, 2012 | Unregistered CommenterMcDowell

So much love for Comp Class tonight. Great energy. Some awesome weights being moved and technical movements displayed.

Warmup: 3 rounds: 1pullup, 5 pushups, 15 hollowrocks, 20 kb swings (20kg)
Felt really nice, pushups and pullups were smooth and I really whipped through this.

King Kong: 3RFT - 1 Deadlift (455/325), 2 Muscle Ups, 3 Squat Cleans (250/185), 4 HSPUs
I scaled it: 90%DL (235#) and 80% squat clean (125#) subbed 2dips and 2chinups for the muscle ups. Finished in 8:09. I will rx this, one day.. mark my words.

I really liked this workout, I love the heavy stuff, although I was supremely frustrated by my HSPUs, which seemed to magically disappear as soon as they're included in a wod. (Thanks to Matt for putting up with my cussing.) I had assistance for strict HSPU from el jefe and matt k. for all but 2.

DL was solid, dips/chins felt nice. The squat cleans felt great and almost light until my last one, something went wrong with my left knee. (David, if you have any insight on something wrong with my form that did this, please let me know.) I am on a barrage of icing.. I've already done 15 min at the gym, 2x 5min ice baths and I'm doing one more tonight before bed. Knee problems terrify me and I'm really worried I did something bad. :/

February 21, 2012 | Registered CommenterSarah la Rosa

it was a great re-introduction to comp class with a good ol' ass whoopin!! was really inspired by everyone's performance! MeLo - holy sh!t girl!! amazing work on those muscle ups! kate - you too! really inspired and motivated by you both!

king kong, scaled to:
3 rounds
1 deadlift (165# from off of 1 block)
2 muscle ups (I did mu progression from floor)
3 squat cleans (95#)
4 hspu (kipping with 2 ab mats)


deadlifts are still really tough for me but i felt that 165 was a good weight for me, taking DOs advice of not killing our backs. the mu progression on the low rings was still tough but great practice. squat cleans felt heavy but doable and i think i probably could have done the hspus with only one abmat, possibly none. all in all this was a great fast obstacle course of a wod. thanks joe for being a great partner - and awesome work!!

February 22, 2012 | Registered Commentersteph paddock

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