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WOD 6.17.12


Power Cleans
Take 15 Minutes to work on Power Clean technique. Perform 4-5 sets of 5 reps adding weight only if appropriate. If the first pull is too difficult to organize due to mobility or technical considerations, work from the hang.

3 Rounds For Time Of:
Run 400m
12 Dumbbell Lunges
10 Push Ups


Take 15 minutes to work up to a heavy Clean and Jerk single.

3 Rounds For Time of:
Run 400m
7 Clean and Jerks @ 70%

Post results to comments.

Blast From The Past: The first "Jacintostorm" at the Brooklyn Lyceum

Happy Father's Day to all our CrossFit Dads!  Thank you for taking the time to take care of yourself and set a positive example for your families and communities. 
Don't forget to call/hug/thank/remember your dad today!

CFSBK Softball Team Results: Week 1

Write up by DH3
CFSBK won today 8-2

Powered by a stellar pitching performance by Chris Fox, and a defense that made very few mistakes, the entire team contributed to their first win of the season.
The game started with a bang a lead off single from Shawna Scheidel, followed by a 2-Run Home run from DH3, that was almost all that SBK needed. Ben Whitney handled laser beam throws from 3b Tyler, and Whitney H made a stellar play to end the 3rd inning at 2nd base. Rebecca C added a late needed RBI, as did McDowell Myers with his base clearing triple. J Bails, Asta F and JMD all added base hits in the action packed opener. Dan Evans and Dan R came in to shore up the defense while Ellie Myers saw her first action at 2nd base. Rob Nugent started in RCF due to a late arrival of David Fung, (both contributed solid defense and base hits.) All in all a great day. SBK is 1-0.


Friday's Clean and Jerks California Strength
Micheal Johnson runs 400m in 43.18
Eskil Amazing Balance Compilation

Reader Comments (16)



Join Supple Leopard tonight at Pacific Standard (82 4th Avenue near St. Marks). 8 PM, although I will be there a little earlier than that to secure a table. We're looking for a few good brains!

Also congrats softballers!

June 17, 2012 | Unregistered CommenterStella

Happy Father's Day Guys, enjoy!

June 17, 2012 | Unregistered CommenterJR

Congrats Ellie on your first action at 2nd base!

June 17, 2012 | Unregistered CommenterMike Mishik

Great job ballers!

Power cleans #125--got a couple good ones in there.

WoD 400m run, 12 DB lunges, 10 pushups, 3 rds for time: 9:04--shoulda done the performance WoD. Those of us in between newbie and fire-breather are going to have to do some more thinking about which WoD to do and how to scale it. Fitness is too little and performance=hospitalization.

June 17, 2012 | Unregistered CommenterPeter H.

bar work
165 (f)
165 (f)

UGHHHHHHH 145 seems so easy, then the jump to 165 I cant get under. I think its a technique issue and Im pulling with my arms still. I thought my cleans were getting better the past few weeks. I think they are at lighter weight, but have to work with heavier weight.

didnt push hard enough on the 2 and 3rd runs. Probably didnt have to split jerk 105 if I wanted to save time.
10:30 at 105.

June 17, 2012 | Unregistered Commentershawn$

9am with coach Fox. Worked up to 215 on the C&J, which I believe is a PR for going overhead. Fun to watch big McG do the same weight with muscle cleans and strict presses. Finished the WOD in 8:26 @ 155 but I think I wrote 9:26 on the board.

June 17, 2012 | Unregistered CommenterBetz

First group class!

DIY warm-up: double-unders. Would like to be able to link more than 10 together. Not there yet.

Fitness: Power cleans.


Bar felt heavy towards the end of the last set, but should be able to go up a bit next time. Need to focus on getting my butt back on the catch.

Fitness WOD
8:31 (30#DBs on lunges)

June 17, 2012 | Registered CommenterDoug Jones

Great 10AM class with the Foxmeister

160 lbs Clean and Jerk (PR by 15 pounds). I did a couple at 135, then singles at 145, 150, 155.


9:29 @115 lbs

June 17, 2012 | Unregistered CommenterSamir Chopra

PR today for squats: 3 x 5 at 295 lbs.

June 17, 2012 | Unregistered CommenterDavid Turnbull

ha haa, thanks mike.

got up to 120lbs for two reps on the clean and jerk today. learned i was pulling/brushing too soon (too low on the thighs), wasn't gripping the bar properly for the jerk, and wasn't staying upright. thankfully things came together for the last few reps. i really enjoy this lift!

performance wod in 10:00 at 85lbs. felt kind of slow overall, but it was great to be able to put everything into practice at a lighter weight.

June 17, 2012 | Registered Commenterellie june

Practiced DUs before class--out of the blue strung eight together at one point, but could manage no more than two in a row at any other point.

15 OHS, 10 push-ups w/ two second hold, and 10 ring rows on the warm-up.

After some review, it was great lifting with Doug at his first group class--congrats on taking the plunge!

Worked up to the same weight: 65x5, 85x5, 105x5, 115x3x5. These were heavy, but not unmanageable. Was resetting after each rep. Wanted to have Fox watch a few to check technique--will have to wait for next time or an open gym. It felt like I was being too deliberate and losing some of the momentum starting from the bottom earns you.

Fitness WOD in 8:07 with 30lb dumbbells. Really happy--pushed hard through the runs and tried to limit breaks to a minimum. Push-ups felt really good today, which is encouraging. (I still have the nightmare that was Murph in my head....)

Hate that I'm just missing these great rowing WODs--I'm sure I'll catch one soon!

@Stella -- home on Long Island tonight (I'm pretty sure Luca was on my train out of Atlantic), so will miss trivia. Good luck Supple Leopard!

June 17, 2012 | Registered CommenterRyan

C&J: 95, 115, 135, 155, 160, 165 (f)

Acc WOD: 8:32 @ 115#

Overall felt kind of weak today. Ate an awful breakfast then came to CFSBK. Really made a huge difference. Was cramping through the entire accessory WOD.

No more bagels for another 12 months.

June 17, 2012 | Unregistered CommenterVincent Dugan

Worked up to 185 on the C&J. Still need to work on bringing my front foot back first. Nonetheless that's a pr for ground to overhead. I did 210 the other day when we jerked for a single so now I need to get my clean up to par.

Did the WOD in 10:20 at 135 for 5 rather than 7 reps so as to not wreak havoc on my back

June 17, 2012 | Unregistered CommenterJoel w

a full 9am with coach fox

pre wu

3rnds nft
15 ohs
10 push ups w 2 sec hold at top
10 ring rows

c&j prep

worked up to 215. now to get under the bar....
d betz made it look easy

3 Rounds For Time of:
Row 400m
7 Clean and Jerks @ 155


missed last week and glad to be back on.

June 17, 2012 | Unregistered CommenterMcGrath

Nice 11:00 - KH and I broke off from the group class and squatted and then did the following partner WOD: 12 minutes AMRAP of 500m rows on one erg. Sometimes rowing makes me want to die, sometimes rowing makes me feel amazing and today was one of the latter.

Happy Fathers Day to all you dads!

June 17, 2012 | Unregistered CommenterBethany B.

btw by the time I was about to start my 1st round of cleans, Michael Johnson wouldve been about to lap me. (assuming he couldve kept up a decent pace for another 400m)

June 17, 2012 | Unregistered Commentershawn$

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