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Box Squats

Fitness: 3x8 Across
Establish your first 3x8 for this cycle.  Leave room to add weight each week for the next 3 weeks.  It should feel medium heavy and look perfect.

Performance: Work Up to Heavy Triple
Take 15 minutes to find a heavy triple. You'll have an opportunity to beat it next week. Go heavy, no failing.

With a Partner, complete as many rounds and reps as possible in 15 minutes of:
10 Ring Rows
15 Wall Ball Shots

With a Partner, complete as many rounds and reps as possible in 15 minutes of:
7 Strict L-Pull-Ups
20 Wall Ball Shots 20lb-10' / 14lb-'9'

- These are both done relay style, one partner completes a full round before their other partner comes in to complete the next.
- If you can't do the L-Pull-Ups, you can scale to either knee tucks or having your partner give you a modest manual assist. No bands today. 
- Attempt to do the Wall Balls in as few sets as possible each round.

Post Rx, work completed and partner to comments.


Asta F will be in-house this weekend to take Lean Out Challenge photos!
Saturday from 10:30 - 12
Sunday from 11 - 12:15



June Athlete of the Month

Samir Chopra!

    The Professor. The Lifter. The Legend! We’re going old school again this month to honor the squat philosopher for all he brings to the table at Crossfit South Brooklyn. He’s been working hard and improving with us for almost three years now so it was only a matter of time and the time is now. Here’s the man, Samir Chopra.

Fox - Chopes! You’re athlete of the month.

Samir - Oh shit, man! I thought you were bringing me up here to give me another one of your head check talks!

Fox - Nope. You’re the current man! Let’s start. How and when did you find CrossFit South Brooklyn?

Samir - I used to work out at Crunch in Fort Greene doing chest and tris, back and bis, and the stairmaster (groan). My friend Sean turned me on to CF mainsite programming and we gave a few WODs a go. The WODs on the mainsite and the photos that accompanied them were particularly inspiring, even if I was modifying the workouts to fit me. Around that time I actually knew Samantha Orme (co-owner of CrossFit Virtuosity) through a friend and she told me she was opening a CrossFit gym in Brooklyn. I didn’t know that there were even CF gyms in NY so that led me on a search and I found David and CFSBK.

Fox - When was that? And what did you first think of CFSBK?

Samir - Well I started Foundations around June 2009. I’d had a few email communications with David and to be honest I was a little surprised when I first met him. I expected him to be this big, tall, white dude...small Colombian dude from New Jersey was not what I thought I’d find! David quickly proved himself to be larger than his stature and I’m so glad I found CFSBK.

Fox - I was also surprised when I finally met David. Anyone from your Foundations still with us? Do you remember your first class?

Samir - My Foundations class was Vincent D, Ariel K and Ben W, Joe W, and Cloyde. All of them are with us, though some less frequently I believe. My first class involved bench pressing and I worked with Alec and Sameer. From that first class I had that feeling like “this is it”. I knew that I’d found a real fitness program. Pretty shortly after however, in July maybe, I had a back injury. This is where David really showed me who he was. He encouraged me to come in and work, and he would create programs for me to work around my injury. I remember you working with me on a pushup and pullup ladder once - individually! I was so impressed with how much care was directed at me and the level of detail in which everything was taught. It sometimes even feels tedious--like those barbell drills we do before the major lifts--but I was and am still amazed at the CFSBK attention to detail because I know it works and is done for a reason. It made me eventually pay that much attention myself and I’ve become much smarter about mobility and checking my ego. Since then, I’ve had a great time here, doing things I didn’t think were possible, like getting muscle-ups, squatting 300 (thanks to our great strength program with Jeremy), or doing stuff like Angie and Murph, which still feels a bit unbelievable.

Fox -  Bench press! A chest and tris day to start out! What was childhood like? Were you athletic?

Samir - Athletic? No. Skinny, weak, and bullied? Yes. I grew up in New Delhi, India and never really took to sports - just serious nerding out with books by myself. Two libraries, two cards, eight books out at a time. Then I went to a boarding school as a teen and played a lot of sports: field hockey, cricket, soccer, rock climbing, and most importantly, boxing. I was a flyweight, and I think, pretty good, though I lost in the finals to my best friend’s identical twin!. When I was 20 I came to grad school in Newark, NJ and lived on beer and sandwiches. I would run a bit, became good at doing laps of Central Park, and would try to start a workout routine but I would fall off or fail. This really continued until I found CFSBK. I was pretty proud when I went back to India last year and was able to beat my brother and nephew in a pull up contest!

Fox - Tell me a bit about what you do outside of CrossFit?

Samir - I teach philosophy at Brooklyn College and I love it. I actually just made full professor so that’s kind of a big deal for me! I’ve been there for 10 years and really enjoy teaching. I’m constantly aware of how you coaches impart knowledge and I believe it’s made me a better teacher as well. I like to take on teaching new courses all the time too. A lot of professors won’t do this since you have to write new course material and all. I like it though since it keeps me in the learning mode as well and keeps things fresh. In addition to work which keeps me pretty busy I am an avid reader and music fan. I read the gamut but lean towards non-fiction, history, and philosophy. I’ll usually have 2 or 3 books going at a time and of course, I read review journals like the New York and London Review of Books. Music-wise I am into a lot: old-school metal, death metal, industrial,  old rap, also some classic rock and jazz. I was even a Deadhead (?!). My dad listened to an eclectic mix of rock-n-roll, jazz, and blues, and I think that started my love of music.

Fox - Any other hobbies? You write a few blogs too, no?

Samir - I do! I recently became a paid writer for ESPN-Cricinfo at The Pitch, (they pay me enough to buy a few books once in a while!) and I have my own blog samirchopra.com as well. I really enjoy hiking also and have done so at some amazing places. The Himalayas, the Andes (Peru and Ecuador), New Zealand, Colorado, Wyoming, and Montana to name a few. My favorite hobby though is spending time with my amazing wife, Noor.

Fox - You even tricked her into joining the gym so you could see her more! Tell me about you two. How’d you meet?

Samir - Well Noor and I are somewhat activist types and I’d see her at some meetings we both attended. It’s hard not to notice her, all 5’11” of her! I would travel from Brooklyn to the Bronx for meetings that I knew she’d be at just to speak with her. We eventually dated and I smartly asked her to marry me 9 months later. It was one of the best decisions I’ve made in my life. Funny enough, Noor was hesitant to join CrossFit for some time. She thought it was a bunch of douchey guys acting like meatheads. Ha!

Fox - Alright, Samir. Last Q. What qualities should we look for in future athlete profiles?

Samir - There’s been so many times when the only thing that keeps me going through a tough WOD is the person next to me who counts reps for me or someone who yells encouragement from across the gym. I think being encouraging to your fellow athletes is paramount. Also someone who sees this place as not just a gym but a place you go to see your friends and meet new ones. I can have a real crappy day but if I can make it in here, one hour later it’s all good. That’s a really great thing.    


Thanks to Samir for being an outstanding member of our community, and for being patient while this article turned around. It’s a pleasure to celebrate your success in the gym and to have your unique commentary running in the gym and on the blog. We look forward to more of the same from you!
Are Your Shoulders Tight? CrossFit Invictus

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Reader Comments (71)

Professor S!

My crossfit brother from another mother! Congrats!

June 6, 2012 | Unregistered Commentershawn$

Well chosen AOTM. Congrats Samir. It has been an honor and a pleasure lifting with, and beside, the man they call "The Professor." Bravo!

June 6, 2012 | Registered CommenterEarl

Awww Samir, this made me smile tonight, and I needed it. Cheers.

June 6, 2012 | Unregistered Commentermichele

Beat by your best friend's identical twin?! What a mind fuck, now I know why you went Deadhead.

Congrats Samir, always a real pleasure working out or just speaking with you. Worthy fucking choice of Athlete of the month.

P.S. Hey management, where's the wall plaque for these (wo)men?

June 6, 2012 | Registered CommenterNoah Barth

Congratulations to the professor on this long overdue recognition. Samir has been a wonderful addition to our community and at this point I couldn't imagine CFSBK without him.

In regards to yesterdays discussion. I enjoyed reading all the perspectives from the sidelines and am happy to see that people feel connected enough to the gym that a particular program we offer can evoke an emotional response. Anyway- my overly simple response to the matter is that the inspiration of this challenge was based on seeing what some other intelligent gyms were doing and the positive feedback we heard from them and their members. This program's theme does play on an aesthetic bias but still is founded upon generally positive lifestyle changes. For some people, the game of playing with points, the boost of a little community support and a seasonal bias towards leaning out will motivate them to hopefully make some favorable adaptations by the end of it. It's not 'perfect' and not intended to be either our "official policy" or perspective on what/how everyone should eat/look/think. Its something new we're putting out there to see if we can't help motivate some people.
All are welcome to discuss the challenge and analyze it from a variety of perspectives, but I would only ask that people try to not assign their own attitudes on it to others. To me, it feels hurtful to imply that one would have to be vain/vapid/missing-the-big-picture to engage in something like this. I encourage continued thoughtful conversation about it but I ask everyone keep in mind that CFSBK is a spectrum of individuals who will respond rationally and emotionally to a variety of different incentive programs. The common theme is people trying to improve themselves. If this one doesnt work for you, that's okay! Let us know what potentially would so we can incorporate your ideas into future programs. If you're on board, best of luck to you! We hope you'll get something positive out of this and learn a little about yourself and your health in the process.

Just wanted to note that I wasn't directing that at anyone in particular since I don't feel anyone was going out of their way to be hurtful or anything like that, I just wanted to give my two cents on the vibe of the overall conversation and some background on the challenge.

Interesting conversation too on the daycare study. I too thought that the incentive system that was set up in that scenario doesnt really apply to nutritional challenges since the motivating factors and social scenarios are SO different. Like Jim said, the monetary penalty gave the parents an "out" to be late, pay a fine and feel like them and the teachers were even. Also, each violation was an isolated event and didn't significantly effect any sort of larger goal. I personally am surprised that the researchers didn't anticipate an increase in late pick-ups by assigning a $3 penalty.

June 6, 2012 | Unregistered CommenterDavid Osorio

Also, Samir, this is for you:


June 6, 2012 | Registered CommenterDavid Osorio

Samir! Great choice.

June 6, 2012 | Unregistered CommenterYosh

Great job, Samir!! Well deserved.

June 6, 2012 | Unregistered CommenterScott J.

Congrats Samir! Excellent choice!

June 6, 2012 | Unregistered CommenterDeb

PROFESSOR! Great choice, and a great lead-in for what I'm going to say next, because in addition to all that cool stuff Fox got out of him in the interview, Samir is too modest to say that he KILLS IT AT PUB QUIZ.

So...who's in for pub quiz on Sunday? Supple Leopard must return! 8 PM at Pacific Standard, y'all. Be there or be square.

June 6, 2012 | Unregistered CommenterStella

Samir! congratulations, you're an institution!!! Great stuff.

David, thanks for your comments. Some of the comments from yesterday taking objection to people being interested in looking good have to be the most ridiculous comments that I have ever heard in all of my years following this blog.

Some of the discussion around points and systems was interesting. (Dan RX always a solid contributor.)

Who the hell doesn't like to look good on the beach? For a gym that spends 99% of it's time NOT discussing that stuff, geez, seemed like quite a rebuke for something so, well, natural.

I would venture to say that 99% of society likes to look good, and feel good about themselves. I ALWAYS like to look good for the ladies, even if I'm not still chasing. It's in my DNA!

Suns out, guns out baby!

June 6, 2012 | Unregistered CommenterJR

Congratulations Samir! You are the bomb!

June 6, 2012 | Unregistered CommenterKH

I love working out with Samir. In fact the last few Fridays I kept telling him to arrive later for open gym so we could share a rack.

It put a smile on my face to see you AOTM Samir-- congratulations!

David, thanks for posting your thoughts on this challenge and your always open attitude and approach. Just the fact that you are constantly asking for input and feedback means a lot.

June 6, 2012 | Registered CommenterRob Is

Yay Samir!! :)

June 6, 2012 | Unregistered Commentermelon

First, congrats to Samir - not just the "professor" but a prince, in my humble opinion. Always quick with a smile; he even makes "hi" interesting.

Second, I really loved the debate on the blog yesterday - I lurk more than I post (and more than I WOD lately, especially), but this really had my mind racing. I really enjoy the fact that the gym is a place where people can just show up - whatever shape, as long as you are going to give 100%. And I can't conceive of exercising anyplace where you have to worry about your attire - beyond obvious notions of practicality.

My focus on fitness is based on a couple of pretty straightforward principles - of course, general physical preparedness is important, and rehabbing an injury I had was a big deal. In addition, I want to be able to lead an active lifestyle later in life - Jacinto Bonilla, whom I barely know, but idolize, is a great role model. I am laying the groundwork for my seventies, hopefully. Further, I want my kids to see me out there doin' - setting a good example for them is a crucial part of parenting for me. And I want things like weight training and gymnastic movements, which I enjoy anyway, to translate directly into my performance with recreational sports I pursue, principally skiing, which is like crack for me.

Also, the country is in the midst of an obesity epidemic. The costs of it are well-documented by people much more expert than me (I run a compliance department in a bank, not the Mayo clinic), but they are staggering - strain on our healthcare system, lost productivity at work, and frankly, some "softer costs" may be even worse... Not being able to run around with my kids would be like a prison sentence to me. The mayor may lose out on his ban of big soft drinks, but I appreciate the effort, if only to raise awareness. When I saw the movie "Super Size Me" I stopped drinking soda, unless there is a slug of bourbon in it.

But... I would be lying if I didn't want to have a more chiseled physique solely for purposes of ego. Less fat, more definition. Not looking to get "big" but I am 100% with JR on this - who doesn't want to look super in a bathing suit? I guess that there is a can of worms to be opened on what looks "good," but seriously, people. Who looks better in a bathing suit? That fatass who rides an electric cart around Costco, or me? Let the arrows fly if anyone disagrees, I can dig it, so bring it.

June 6, 2012 | Unregistered CommenterTom

First off....Samir.....Awesome!!! All around great guy and always has a word to say to me, even if its just a simple, "How's it going?"

Second...Great to make it back in last night after a 2 month absence. I've been battling some stomach issues and finally felt well enough to hit it. Walked out feeling great!


June 6, 2012 | Unregistered CommenterRobert F.

Sorry I used "Great" 3x in that post, I lost my thesaurus.

June 6, 2012 | Unregistered CommenterRobert F.

1. Well deserved Samir. I'm a fan.

2. I think people are over thinking the challenge thing. If leaning out is not your goal, give it the swerve. I'd love to get involved as my paleo cruiser has been driving dangerously close to the cliff lately, heading into summer. But I'll be on a beach about 10 of the 30 days, so...

3. Dan Rx'd, "proprioceptively" is a great word.

4. Love the new Tuesday classes. I'll be away this weekend so it's great to be able to hit an a/r and then a regular class on the same day. I'll be able to get 4 classes in this week (maybe 5 if I get up on Friday) without going to the gym every day. The new classes are a big help to the 5Xers.

5. I hit a much needed a/r last night with Dan H3, Jess and McDowell. Coach Fox entertained us with stories of chasing peeing bums off his block. I stayed for box squats. Worked up to 225x3. It feels like it's been months since we've squatted, but they felt pretty good. I did the partner WOD with Jess B, we did exactly 10 rounds. I started with tucked pull ups, then switched to strict in the 3rd or 4th round and ended with some chins (last 2 may have been Coach Josh assisted). These went away pretty fast. Did 2 rounds of WBs unbroken, then 12-8 for the other 3. Had to bust it at the end to finish off the 10th round.

June 6, 2012 | Unregistered CommenterBen W

Samir!! We are thrilled to have you as AOTM. It's been such a treat to get to know you over the last few years and I'm happy to have you as part of our community.

Like David, I've been happy to read the debate from the sidelines - very interesting discussion. I prefer to read rather than participate, but I am afraid some of the comments are taking a turn that I cannot abide by and I want to make sure we stop right now.

Personal aesthetic is just that, personal. Whatever goes on inside your head is 100% yours. But once you voice thoughts that are a judgement of other, things change. Please refrain from framing your personal goals within the context of other people's bodies. It is because of those kinds of comments that the Gawker beach body post resonates with all of us so deeply.

While I don't believe we should delude ourselves into thinking we're so high minded that we're above shallow actions (we are human after all), I do think we are a thoughtful enough community to keep crassness to a minimum.

Thanks y'all.

June 6, 2012 | Unregistered CommenterMargie

A huge congratulations, Samir, about time! I am always happy when I get to share a class with you, it just makes the workout better! Also an even bigger congrats on your full professorhood (professorship?), I immensely enjoy our conversations and learn so much from them, a true teacher. Have you incorporated the beat down by the twin into one of your courses?

June 6, 2012 | Unregistered Commenterdmak

SAMIR! Congrats! I'm so happy you introduced Noor to the gym too. I remember meeting her for the first time at my first FGB (2009!) and how surprised she was that we weren't all meatheads. (You're welcome, I try - though at times... it's borderline meatheadedness). Very pleased to see your face on the blog and the great write up.

June 6, 2012 | Unregistered Commenterasta

I'm staying out of the debate because I'm a nonconfrontational person by nature...I think whether this challenge works for you is entirely a matter of personal preference, and not something I'm interested in passing judgment on anyway. I'd probably do the challenge if I weren't going to be on vacation for 1/4 of it -- MY personal preference is to enjoy whatever foods I want on my trip without going so crazy that I feel sick, and then come back home and climb on the wagon.

And speaking of trips...I'm glad I went to Windy City CF when I was in Chicago. Guess what they don't have? An 8' wall ball target. All they have are 9s and 10s. I've always had trouble with the 10' target so I've always stuck with the 8, and I think that was getting a little too easy. So when I went to WCCF, the WOD had wall balls, and suddenly my safe, secure 8' target went away. And you know what? I hit the 9 just fine. So I went for the 9 today as well, and I will be doing so hereafter.

Box squats got up to 140. This felt heavier than I expected, but then I was probably overestimating what I would do for a heavy triple regular back squat in my head and thinking I should do more because of it. Julie, sorry to say that you missed my She-Ra scream at the end. Also this weight is slightly more than I weigh right now, so I feel kinda badass!

WOD with Michel(l?)e, I did 10 ring rows and 20 wall balls Rx'd per round, with David fearlessly calling "no rep" on me quite a few times. (I deserved it.) 10 rounds + ring rows + 1 solitary WB shot.

Keith is back, yay!

June 6, 2012 | Unregistered CommenterStella

Samir! SAMIR! Congratulations, so well deserved!

June 6, 2012 | Unregistered Commenterariel

YEAH SAMIR! Fantastic choice.

June 6, 2012 | Unregistered CommenterJenna J

Big ups, Samir! (And June 09 Foundations! W00t!)

June 6, 2012 | Registered CommenterJoe

Another great thing about Samir are his absolutely awesome grunts and primal noises he makes when he moves heavy weight.

June 6, 2012 | Unregistered Commentershawn$

Also - The Color Run 5k Registration should open soon!


Team CFSBK anyone?
C'mon.. run 5k.. get covered in paint.. :) It's $40 a person if it's a 4+ person team.

June 6, 2012 | Unregistered Commenterasta

Fantastic choice for athlete of the month! Samir and Noor are two of the nicest people in the gym in my opinion, and Samir's hard work ethic has always been an inspiration to me, especially mid WOD when I can't breath and he makes it look so easy! Congrats!!!

June 6, 2012 | Registered CommenterChristine Naclerio

Jess Fox: can we still sign up for the Spartan race at a later date? I want to do it, but its hard to commit to something that is a year from now.

June 6, 2012 | Unregistered CommenterJenna J

Unrelated to today's conversation, but something that I think the AOM among many others would be interested in:

1. I saw Beyond the Black Rainbow last night. It was one of the trippiest and most avant garde full length films I've ever seen. It was visually pretty stunning/demanding to watch, ridiculous to the point of laughter at times and overall a really weird experience. The trailer makes it seem more linear and cohesive than it actually is. It's only playing for two more days at Cinema Village on 12th and University.

2. I talked to Samir and Noah B about this but theres also the "Dream house" which is a sonic installation which has been in the city for going on 20 years. Its a really abrasive (at first) environment created to almost drag you into a meditative state. I went for about 40 minutes a couple weeks ago.. I recommend it to anyone who likes to meditate or trippy weird things.

June 6, 2012 | Registered CommenterDavid Osorio

Congrats Samir! Great choice for AOTM.

Hit the 6am class today with coach Josh. Worked up to 265 on the box squat and partnered with Peter for 13 rounds on the relay WOD (well, 2 reps shy of the full 13 rounds). This was a good one - the L pullups were all about muscular endurance but not aerobically taxing, the wall balls were the exact opposite. With the built in rest intervals, I felt like I was able to keep moving pretty well for the whole thing.

June 6, 2012 | Unregistered CommenterBetz

Squat: 232.5x3x5
Press: 137.5x3x5
Clean: 230x1x5

Squats were on point as usual, just going slowly because of the back. Bench felt good except I had to fight on the last rep but surprisingly my shoulder is holding up. Deadlift was ok, I mean the weight is obviously not an issue it's just how my back responds. We'll see how my back responds.

As for yesterdays dustup i'm with JR on this one, the notion that doing something purely for aesthetic reasons being wrong is nuts. Granted most of us coming to crossfit understand the importance of functionality and why it trumps everything else but that does not mean there's no room for some vanity. Obviously i'm on the other end of the spectrum with weight issues but still. Lets have some fun out there folks, not everything has to have some high minded purpose.

June 6, 2012 | Unregistered CommenterCloyde

Another great selection for AOTM. Way to go Samir.

June 6, 2012 | Unregistered Commenterken

Oh, I forgot to say, Im thinking of doing this summer challenge. I skipped the winter 1 because I was scared, I didnt think I could eat all paleo all the time for 2 months, I thought that it was just a daunting task. The shorter time frame is a good period. After watching from the sidelines tons of others take on the challenge, it is now my turn to jump in.

Your body likes stasis, and changing the way you eat will jump start changes inside that you might not see.

June 6, 2012 | Unregistered Commenterken

Way to go Samir. Congrats

June 6, 2012 | Unregistered CommenterDavid Byrd

congrats Samir.

June 6, 2012 | Unregistered CommenterDavid Byrd


June 6, 2012 | Unregistered Commenterbaz

Asta F will be in house this weekend to take your Lean Out Challenge "Before" photos. Saturday from 9:30 - 11, possibly Friday and Sunday as well. More info to come!

June 6, 2012 | Unregistered CommenterFox

On a lighter note:


June 6, 2012 | Registered CommenterJoel Wertheimer

I'll make this a running post.

ANOTHER...great thing about Samir is just how friendly he is. He has this incredible talent of making everyone feel welcome because he can talk to you about basically anything you can think of. I consider myself generally knowledgeable about a lot of things, but Samir takes that up like 5 notches. I mean there's literally not one thing I've seen being talked about in the gym that Samir doesn't know something about.

June 6, 2012 | Unregistered Commentershawn$

yeah! come let me take those awkward pre-challenge photos for you! :D it will be fun, I promise. maybe i'll bring enticing snacks to lure you all into going for it.

yep, I sound creepy.

June 6, 2012 | Unregistered Commenterasta

Shawn, so true. Samir met my husband for the first time a few weeks ago when we had people over to our place for pre-pub quiz dinner. I knew they'd be chatting like old friends within minutes and they were. The guy knows everything about everything!

June 6, 2012 | Unregistered CommenterStella

YAY SAMIR! Such a great choice for AOTM. Was just thinking last night that we were a few days into June and who would be AOTM...

Strength Cycle, lifting with my ladies Ariel & Mackenzie:
45x5, 95x5, 135x5, 155x1
165x5x3. This felt better than 160 on Monday. Love when that happens.

45x5, 75x5, 95x1

53x3, 65x3, 75x3, 85x1

Pullups: 4x3

Once again I am so impressed by the caliber of discussion here. And will be trying to work into future casual conversation Noah's comment that "not every bon-bon is a prisoner's dilemma."

June 6, 2012 | Unregistered CommenterCharlotte

nice one mgmt.

samir, a splendid chap and excellent choice for AOTM, always a pleasure to see at the gym, although it's far too little these days since i'm on the early shift.


thanks noah, david and margie.

June 6, 2012 | Unregistered CommenterMcGrath

All my love to Samir. Dude is awesome in all kinds of ways and that's a badass picture of him.

To my fellow (and former) strength cyclers: is anyone else constantly hungry with all the lifting we do? I've been eating all morning, it's kind of ridiculous.

June 6, 2012 | Unregistered CommenterMatt Katz


First off congrats. Well deserved. Its been awesome getting to know you and a definite bonus to learn a bit more about cricket and all your other interests.

Great job.

June 6, 2012 | Unregistered Commenterdh3


First off congrats. Well deserved. Its been awesome getting to know you and a definite bonus to learn a bit more about cricket and all your other interests.

Great job.

June 6, 2012 | Unregistered Commenterdh3

6am with Coach Josh. Worked up to a 245# triple on the box squat. Could have done a bit more, but I'm nursing a weakness in my right tibialis anterior (front of calf) and feeling the start of a cold in the back of my throat. Felt this wasn't a good time to be really pushing on a workout.

Fun partner WOD with Betz: 13 rounds, though Dan did 7 and I did only 6. Major props for the way Dan busted through the last round in just over a minute. The L-pullups were more fatiguing than I would have guessed. Wall-balls were unbroken. Appreciated the built-in rest.

June 6, 2012 | Unregistered CommenterPeter

Samir, congrats! It's very well deserved.

June 6, 2012 | Unregistered CommenterJanelle


I was never hungry cause I just kept my milk with me.

June 6, 2012 | Unregistered Commentershawn$

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