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WOD 6.19.12


3 Rounds for time of:
400m Run
21 Overhead Squats
12 Kipping Pull Ups or 6 Strict Pull Ups or 12 Ring Rows

If you can't perform an Overhead Squat due to mobility, substitute a Front Squat instead



3 Rounds for time:
400m Run
21 OH Squats 75/55
12 Pull-Ups or 4 Muscle Ups

Post time and Rx to comments.

This is me standing in front of one nameless moai (mo-eye) that is part of Ahu Tongarki, which is Easter Island's largest ceremonial platform consisting of 15 restored moai.
All of them would have had the 'red hats', which are known as topknots.  This ahu represents the very pinnacle of the Rapu Niu stone carving period and the sheer effort and expense involved in having created such an extravagant ceremonial altar is considered beyond belief.  It is the largest ceremonial structure anywhere in Polynesia with a length of 220 meters from the end of one wing to the other.
All of the moai on the island were at some point thrown down.  When the first Europeans landed on the island in 1721 the moai were all standing, but by 1838 none were left standing.  No one knows why. There are many theories.  This platform was restored between 1992 and 1996.

- Kevin R

(Kevin has been training with David since years before CFSBK existed!)

Happy Birthday, Sarah H

Summer Soiree

From Dom R:
On Thursday, July 26, the Prospect Park Junior Committee is hosting its annual Summer Soiree in the Prospect Park boathouse. The party features cocktails, hors d'oeuvres, music, a silent auction, and more. All proceeds support the Prospect Park Alliance, a nonprofit organization that works in partnership with the Parks Department to maintain and restore Prospect Park. Buy your tickets here and show your love for the park!

Tough Titsday Powerlifting Meet

Come watch SBK's strong women move big weights! Sunday, July 22nd at 2pm is our second Tough Titsday Powerlifting Meet, where the ladies will be testing their one rep maxes in the Squat, Bench Press and Deadlift. Spectators are encouraged and welcome! Post event celebrating will happen at about 5pm. For more details and to see the competiors, click here.

Spirit Of The Games Award: Deborah Cordner Carson
Marathons are Yawn 70's Big
The CrossFit Games Analysis 70s Big
AJ Roberts – From Strongest To Fittest ATG

Reader Comments (24)

Corbett in the 7 AM hizzouse!

Unlike the rockin' KH, I did not choose to Rx the OHS this morning. I wussed out because I swapped in rowing for running (doing enough running outside of SBK, thanks!) and I figured that was going to get my shoulders extra toasty. White band on the pullups. 14:10. I think maybe I should have Rx'ed the OHS, because I didn't have *that* much trouble shampooing my hair this morning :)

July 19, 2012 | Unregistered CommenterStella

Kevin: You are one lucky dude.

July 19, 2012 | Unregistered CommenterSamir Chopra

Third class after Strength. I'm surprised I'm not more de-conditioned and have been able to get through the WODs. It's been a humbling few days. HBBSs are really weird and my traps are killing me from cleans. OHS were fun today. Took till the third round before my body knew what to do and by then my quads were smoked. Thank god pullups are a rest for me. Ankle is still not 100% from the sprain so I'm subbing where I can - looks like I'll get lots of erg practice. And I can swing a 1.5 pood KB now. THAT. IS. AMAZING. All in all, while I do miss the platform, I'm having a lot of fun in regular class. 7am does, indeed, rock and hopefully working out early will allow me to sleep at night.

July 19, 2012 | Unregistered CommenterCorbett

6am with D.O.

Lots of lovely calf mashing and lax ball goodness. WOD in 12:25 with 75# OHS and assisted muscle-ups (thanks David). Overhead squats felt great. I've been doing lots of shoulder mobility work and and it was much easier to get into a good position for the squats. The muscle-ups were U-G-L-Y, but it was great to finally do them in a WOD.

July 19, 2012 | Unregistered CommenterPeter

8am with FOX

2 Rounds of:
8 Dislocates
8 Reverse OH Lgs each
8 Push-Up Inchworms

Lower Leg Mash
Upper Back Mash

Nervous Bathroom Break

3 Rounds of:
Run 400
21 OHS 75#
4 Muscle-Ups


Did all the OHS unbroken and planned on all the muscle ups unbroken but on the last round I had to do 2/2 since I lost my balance at the top of the dip and had to reset. I'm glad about the amount of running I've been doing the last couple weeks. I usually avoid it like the plague. I tried REALLY hard not to look miserable while I was running (ZEN FACE) but the first thing Fox said when I finished was how miserable and funny I looked running. Fail.

Post workout

4:00 Cool down Row
Lying Triceps Extensions (LTEs) 20x12x3
Plate Front Raises 25x10x3

July 19, 2012 | Registered CommenterDavid Osorio

Anyone know anything about Atlas Crossfit in Chicago? It's not too far from my hotel and I was thinking about dropping in tomorrow to get my crossfit on while I am there.


PS Good Luck to all the ladies on Sunday I won't be back in time to see you all make your best Hulk faces and She-Ra yells.

July 19, 2012 | Unregistered CommenterKeith W

13:32 on the WOD. Rxed except for pull ups, did 6 strict with a green band. 63 overhead squats before 8am - woot!

July 19, 2012 | Unregistered CommenterKH

Rest day today, but hope y'all come out for titsday. Last time around was great fun and I'm looking forward to see all of our ladies kick some ass and lift heavy things.

July 19, 2012 | Unregistered CommenterMatt Katz

Rickke and I were trading ideas on the scallions that come in our CSA boxes every week, and it got me thinking about 'em. So I wrote a post on it.

thedaily paleo dot tumblr dot com

July 19, 2012 | Unregistered Commentermichele

Keith -- when I was in Chicago a few weeks ago I asked for recommendations and was told "not so much" on Atlas.

I went to Windy City, which is a bit more out of the way but easily accessible by subway. I would say the coaches were good, but I went on the wrong day -- they use Thursdays as a make up day, so 3 or 4 WODs might be running at once and you won't get the camaraderie of working alongside everyone else. But I bet their normal programming (which I believe is every day of the week except Thursdays and Sundays, which are open gym) is good. You also get a free T-shirt as part of your class fee, which is a nice little perk.

July 19, 2012 | Unregistered CommenterStella

wonder if this works now.

the daily paleo

July 19, 2012 | Unregistered Commentermichele

Oh yeah, and speaking of scallions, I love them drizzled with olive oil and lemon juice, a little salt and pepper, then broiled for a few minutes. They're a great side dish, not just a garnish!

July 19, 2012 | Unregistered CommenterStella

My Ex trainer/mentor is selling her powercage for 500.00
Includes weights, bar and stuff for the cable.
https:// post.craigslist.org/k/Lltat7nR4RGuJ5XztWUTJQ/JcNus?s=preview (space is after the /)

just putting it out there.

July 19, 2012 | Unregistered CommenterKeith W

That's actually a great deal for a power cage, especially one that incorporates a pulley machine AND weights. If the gym had any room for it I'd pick it up. I don't however envy the person who will have to take that thing apart and transport it.

I think it's really interesting to read about AJ Roberts who is a highly successful Powerlifter from Westside leaving the sport to try and win the games. His programming approach is also quite novel and the purest integration of Westside and CrossFit i've seen yet. He's got a long road ahead of him and a lot of mobility work to do and weight to lose if he's got any chance of being competitive. I wish him the best.

July 19, 2012 | Registered CommenterDavid Osorio

6 pm class with Melo and Josh. Had expected to go to yoga, but our favorite teacher had a sub, so we decided to come to the gym instead, soooo didn't have any shoes and didn't want to do it barefoot.

400m row, 21 OHS @ 55lbs, 4 kipping muscle-ups. 17:54. The muscle-ups really slowed things down. I can't seem to make myself do them under pressure, it is as if some part of my brain simply won't even attempt to get on top of the rings unless I have at least X amount of control over my breathing. I am never sure whether I should do them in WODs or not - on the one hand, I feel like I'll never get them fast and furious if I don't keep trying, on the other, it makes me so slow that I wonder how much it interferes with the stimulus I would otherwise get from the workout. It felt good to try anyway. 1st round of squats unbroken, second round 14-9, third round 16-5.

Felt distinctly wobbly after all that, but it was fun. Now I am sitting at home drinking a smoothie and thinking fondly of the time when I will be able to bite into solid food again... hurray for new braces... and 2 years of them. sigh. Any advice on good no-chew foods that are high in protein and not protein powder (the stuff we got is te-rri-ble.) I am considering pate three meals a day.

July 19, 2012 | Unregistered CommenterLaurel

Aw laurel!!!
There aren't too many good options, but soups that you either blend or cook the hell out of can do alright. Bone broth, gelatin (maybe make yourself some rad marrow?) most other "protein" liquid stuff tends to be sweet and baby food is always lacking in the salt department.

Gazpacho! Xxo

July 19, 2012 | Registered CommenterSarah la Rosa

Squat: 320x3
This was hard, but not crazy. A decent starting place. I decided to start 5 pounds higher than I was thinking all week (due to feeling good this week--finally!) Familiar territory once again, but, that's life.

Close Grip Incline Bench: 155x5x3 (hands at the end of knurling)
First time ever doing this. Chose it because overhead, even only with dumbbells, leaves my right shoulder feeling like shit. Bench does not. I figured maybe this is a happy medium. Felt good. Decent starting weight, somewhat hard, but no grinding. I think this will be my light day. I'll speak to Jeremy about that plan when he gets back from vacation.

Deadlift: 322.5x5, 350x1, 375x1
I mis-loaded the bar (forgot a 2.5 on one side). I didn't even notice, but the weight was easy. 350 was hard. 375 was slow.

July 19, 2012 | Registered CommenterRob Is

Keith, I second Stella on CF Atlas...not so much.

July 19, 2012 | Unregistered CommenterNoah

Noah, you're the one who told me not to go there in the first place. I didn't. :)

July 19, 2012 | Unregistered CommenterStella

12:28 on the WOD with front squats @ 95# and kipping pull ups x 12
Squats were done 11, 10 and pull ups unbroken.
The run was done slowly.

July 19, 2012 | Unregistered CommenterDMak

10:43 on WOD with 65# OHS, 6 strict pullups. last week (or was it the week before) 21-15-9 with 75# was too much and I had to drop the weight. this week 65 felt too easy but I also felt a lot more comfortable with the weight, much less balance issues.

someday soon I will have muscle ups for a WOD. kipping too. and double unders. someday.

July 19, 2012 | Unregistered CommenterRonW

After the dentist, I lost track of time and arrived at 3:50 for the 5 o'clock class. Ended up doing a bunch of random stuff, including some idle chatter with Josh.

21 front squats @ 65#--set the bar down once each in the last two sets after #12
12 kipping pullups w/ the small green band 6/6, 6/3/3, 6/3/3
15:25... last again, but felt great!

I love the Box!

July 19, 2012 | Unregistered CommenterPeter H.

WOD @75 lbs *RxD. Tried 4 muscle-ups on each round. Got some and Josh assisted to get me over the finishing line.

July 20, 2012 | Unregistered CommenterSamir Chopra

More overhead squats, please.

WOD: Somewhere in the 12-13 minute range, I don’t remember where exactly. OHS @ 75, unbroken. I rested for 6 breaths between each muscle up, but didn’t miss any of them.

July 20, 2012 | Unregistered CommenterJon Shea

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