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Novice lifters will continue their linear progressions adding 5-10lbs as appropriate.

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compare to 1.28.12 or 1.13.12

"Death By Burpee"
1+ Burpee on the minute, every minute for 20 minutes.

If you fall off before the 20 minute mark, start over at 1 on the next minute and finish your last minute as a rep out.

Post Rounds completed to comments.

Nicole Hits 230x1 in the lightweight division at the Tough Titsday Powerlifting Meet

News and Notes

  • Don't Forget that Active Recovery meets at its new time at 11:00am today

Want Some Paleo Cooking Ideas?  Michele and Lana Got Your Back

The Daily Paleo
The February edition of “WHAT THE HECK should I do with the cuts in my Herondale Farm meat share?”

Brooklyn Paleo, CFSBK Potluck Edition
Roasted Grapes and Herb Roasted Beef Tenderloin Martina O
BBQ Brisket Team Zellner
Beef/Lamb Kofta and Pineapple Upside-Down Cake Josi S
Steak Skewers and Chimichurri Sauce The Foxes
Roasted Vegetable Salad with Anchovy Parsley Pesto Stella Z
Moroccan Carrot Salad Melissa P

Exercise as Housecleaning for the Body NY Times
Have you met the Higa Monster?
The Higa Monster Does "Grace" With a 148lb Atlas Stone
The Higa Monster Squats 700x1
The Higa Monster Deadlifts 500x19

Reader Comments (20)


Row 12 Minutes
Foam Roll/Stretch Out

(45x5, 65x5, 85x3)

I've been doing 5x5 on the press to add a little volume but I needed to cut it to 3 so I could jump in with the noon class' WOD.

Death By Burpee
Completed 13 minutes OTM then started over. Don't know how many I did the last minute, maybe 10? Good workout, no slop.

Yesterday's RWOD
Stayed off the internet with the exception of a bunch of emails in the morning and the blog post at night. I also didn't listen to music on my headphones while walking around doing errands which was nice. Also- I deleted my Facebook account about 8 months ago and havent missed it since. Looking back,
It felt nice to be able to keep tabs on so many people, but I wasn't getting anything meaningful out of about 90% of what I read on FB. I think it creates an illusion of legitimate connections which makes so many people feel like they Need it in their lives. Yes, there are a few folks I've fallen out of touch with that I was able to stay somewhat in tune with via FB (mostly close friends who don't live in NY) but the amount of computer time I've reclaimed for myself over the last 3/4 year has proven to be way more valuable.
I still play with the idea of temporarily reactivating my account (I think you technically can't delete your account after you've made one) to check in with certain folks I haven't seen in a long time but overall I don't see myself permanently going back to le social network. Just my 2 cents on my experience.

Great RDD at Stella's last night. Thanks to everyone who came!

February 4, 2012 | Registered CommenterDavid Osorio


Bench Press
320x1 (PR)
320 was easier than I thought it would be so I made the jump despite feeling a little spent. I'm coming for you Gabrus.

Arm Superset
French Press 40x15x3
Axle Curl 60x15x3

February 4, 2012 | Unregistered CommenterJeremy


Press 70x3 (failed 4th), 65x5, 65x2 (failed 3rd). Yeesh, I was not expecting this to be such a hot mess. I failed at 70 on Monday and chalked it up to Hail to the Queen soreness, but maybe it's that I'm actually getting to my threshold.
WOD with K2E (switched to situps after 4 rounds) and KB swings 35 lb. 5 rounds plus situps plus 1 KB swing. I should have tried the double unders. I stink at them, but KB swings and K2E = fried forearms.

The rest day dinner was a blast! So many delicious goodies. For those who are curious, here's the brisket chili recipe, although I changed it up a bit (substituted canned chipotle chiles for the soaked ancho chiles, and chicken broth for the beer to keep it Paleo).

And yesterday's Rest Day WOD: Coaches, I'm glad you suggested this. I had the day off and I probably would have spent it blathering away on Facebook, then scrambling to clean my apartment in time for everyone to show up. Instead, I turned on some music and got everything done at a nice leisurely pace. Much calmer that way!

February 4, 2012 | Unregistered CommenterStella

8am with coach margie

pre wu
foam roll


(135 225)
235 275 305


February 4, 2012 | Unregistered CommenterMcGrath

Strength Cycle: Texas Method Intensity Day

grrrr.... A bit rough here.

Was coming up out of the hole of the 3rd rep on my squat and came forward (Just a little) and felt a nice sharp grab in my lower calf. Got settled at the top. It didn't hurt that much so i figured I might as well see if I can work though it. Not. Couldn't get out of the hole and bailed the 4th rep.

Squat: 330x3 Would have been my new 5RM PR. Bummed.

Bench: Bench: 210x3
Each workout I'm dropping a rep. I'm thinking I should have done 2.5 pound jumps starting around 200 but I wanted to get to higher poundages. I was aiming at doing triples this cycle so I guess it's on target, just disappointed the fives stopped so quickly.

Halting Deadlifts: 275x8
These are hard. I hope they help.

February 4, 2012 | Registered CommenterRob Is

Squat Lockouts

Rack Pulls

Strict Dip Rep Out: 40

February 4, 2012 | Unregistered CommenterJeremy

Brooklyn larder has an amazing soup today. gluten free but contains dairy; celery root soup. it is amazing. magical. healing powers.

February 4, 2012 | Unregistered Commentermichele ma belle

Deadlift (last night)
First rep always feels good, I start to lose position on subsequent reps. Bar is moving fast so that's good. I'm going to pull 500+ lbs this year.

No DBB last night.

I must confess, after tracking back, that I was a *little* off in telling people that I had gotten 20+ rounds on this last time, and that it was me and Nick Peterson going battling it out together.


It was 16 rounds. Nice to look back and see that I was neck and neck with Scott L on a WOD though!

February 4, 2012 | Unregistered CommenterFox

1. The Higa Monster is awesome. Thanks to Jeff Z for sharing
2. Today's Paleo Special at bierkraft is AMAZING. I might buy another one for dinner later.
3. My girlfirends car which I got really used to driving was hit while parked last week. I had been relying on it a lot and letting my bike collect dust. As much as a bummer as it is about our car and it's unknown fate, it's nice to be on two wheels again.
4. Today's active recovery set an A/R world record with 17 people.

February 4, 2012 | Registered CommenterDavid Osorio

19 rounds + 15

315 for sets across

February 4, 2012 | Unregistered CommenterMike Mishik

I had one more round of burpees, but I didn’t do it because it hurt, and now I hate myself.

February 4, 2012 | Unregistered CommenterJon Shea

Also, Nick, sorry I bailed today. Was not feeling too hot and I could barely do AR, let alone row.

February 4, 2012 | Registered Commentermichele

Blog ate my comment again. Such wisdom, such wit. All gone into the bitbucket.

Anyway, I tried 'internet fasting' on Tuesday and Thursday: eight-hour breaks from browsing and emailing. It really helped with reading and writing. Today I did it for four hours. I hope I can keep doing these this semester. Distraction has been driving me crazy for too long now.

February 4, 2012 | Unregistered CommenterSamir Chopra

deadlift at 255

no burpees!

yay wyoming!

February 4, 2012 | Unregistered CommenterSameer

Jon, I feel the same way. Out of the corner of my eye I saw an SBK badass stop so I stopped. I definitely had one more round in me. Next time I'm not going to stop till the clock stops me.

DBB 16 rnds +0

AR great. Much relief.

Yesterday strength:
Squat 230x5x3
Bench 155x5x3
DL 315x5
Chins +30# 5,5,7

February 4, 2012 | Unregistered CommenterCarlos

dl 295 x 3

13 rounds + 12 on the death job.

Fun wod................

February 4, 2012 | Unregistered CommenterShree Mulay

Dead: 210x3, 250x3, 280x3
11 rds (scaled back to squat thrusts. Tabata push-ups yesterday make good form on real burpees impossible!)

February 4, 2012 | Unregistered Commenterkatie


13 rounds

February 4, 2012 | Unregistered Commentershawn$

Did this on Friday AM.

(95x5, 135x5, 155x3)

Death by Burpee:
-Completed 10 rounds plus 10 burpees, then reset to get another 8 rounds in 20 minutes. Able to keep all of the burpees strict.

February 5, 2012 | Unregistered Commenterlady fox

Notes from today/weekend recap:
I actually watched the football game and rather enjoyed it.

Comp class was good - got up to 145# jerk, I feel like there is more in there, but I was timid with the motion, I don't do it often and I'm looking forward to getting those Ristos tomorrow so I can feel more solid in my footing. I tweaked my shoulder a bit when bringing down the bar, so I'm icing and fish oiling.
Metcon 3RFT: 7x95# shoulder to overhead/10lateral jumps: (2:11) the lateral jumps went better than expected, I only cleaned the bar once for each set of 7 overhead. I need to double knot my shoes so I stop blowing time tying them in the middle of workouts. Felt good overall.

Saturday rowing class was really nice, as always. I seriously appreciate having Nick watch and critic our technique. I feel much more competent on the Erg. I'm going to try and do a 2K this week, not just my 10 min piece. The cool down was really useful: adding 30s to split then increase by 10 sec every 300m. Going to have to remember that.

Friday open gym: Squat(205x4) and DL(211x3) wendler work. Felt really nice. I took off time from tues-fri to really recoup from Queens, which was needed. Deadlift feels like it's coming back, I'm going to be really excited to retest this when it comes up.
Tabata work with the comp ladies was also really good. Wall balls 16#, double unders, box jumps, pullups and airsquats. Box jumps went far better than Tuesday, WB I need to do against the wall to work technique more, I had problems working on the targets that are set on the outside of the pullup cage/bars. airsquats were great at first, but deteriorated quickly, must work on maintenance.

February 6, 2012 | Registered CommenterSarah la Rosa

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