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Rest Day

Barbara K Goes To Work On Deadlifts During "JacintoStorm"

Happy Birthday to resident "Wine Guy" Brian S! Join Brian at the 3rd CFSBK Wine Wasting coming up. Only 4 Spots left!

There is No Teaser Class this weekend due to the Tough Titsday Powerlifting Meet!

New Equipment!

CFSBK Has purchased the following equipment recently:

  • 55lb Rubber Hex Dumbbell, 1 Pair
  • 60lb Rubber Hex Dumbbell, 1 Pair
  • 65lb Rubber Hex Dumbbell, 1 Pair
  • 12" Steel Plyo Boxes, 3 Boxes
  • Burgener and Rippetoe Men's Bars, 4 Bars
  • 16kg Kettlebell, 2 Bells
  • 20kg Kettlebell, 2 Bells
  • Rogue Steel Plate Rack Storage, 3 Racks

We purchased the DBs to help bridge the gap between our 50lb and 75lb DBs. These can be used for heavy pressing, rowing, shrugs, snatching and farmer's carries.  The three 12" plyo boxes were purchased for box squatting days which often uses up all available boxes and causes people to have to stack bumpers.  We also got 4 more B&R bars to replace a few barbells that are in rotation but are warped or don't spin.  The 16kg and 20kg bells help round out the most popular bells for large classes.  Finally, the steel plate rack storage will live between the platforms and accompany the 940lbs of plate we recently purchased. Once the equipment comes we're going to update the platform area to be more user-friendly.

Reebok CrossFit at Union Square

This upcoming Tuesday, July 24th at 11:30, 12:30 and 2:00pm Reebok will be hosting a free WOD at Union Square. All levels are welcome to attend as there will be hands-on coaching for the entire workout.  Just bring a good attitude and comfortable workout clothing.  To RSVP, please email CrossFit(AT)Paragonsports.com

DOT Looking For Help

Does anyone know anyone who might be interested in an internship at the NYC Dept of Transportation? Coach Nick is looking for independent, detail-oriented people to work with their City Bench program. It's indoor/outdoor – a lot of fieldwork, but also office work. It's a great opportunity for aspiring urban planners/designers and landscape architects – having public-sector experience in those fields is a major plus, and NYC DOT is one of the best public agencies in the country. Candidates can be grad or undergrad, in school or not. The internship is unpaid, but Nick's group exposes interns to a lot and they have a great experience. He needs people who can commit to 20–40 hrs a week, for at least three months. Please forward people to him at npeterson [at] dot.nyc.gov.

Design a Workout that would take about 15 minutes and incorporate the following movements:
Burpee Box Jumps
Power Cleans

Get Strict (Pull-Ups) CrossFit Virtuosity
Stay On Your Heels Technique WOD
New Study Finds Americans Need 6 Hours Of Sleep At Work

Bulgarians 88' Trailer
Pat Mendes Blind Snatch

Reader Comments (24)

I just want to thank Josh for all his help during yesterday's workout. Exemplary coaching!

July 20, 2012 | Unregistered CommenterSamir Chopra

Basically did halfsies of tomorrow's workout, since I'm doing Titsday (Nick seemed a little alarmed that I came in at all!). Light weights on the squats, and AMRAP 5 instead of AMRAP 10 on the WOD. Not gonna post any more spoilers than that. :)

A 15-minute workout involving rowing, burpee box jumps, and cleans definitely deserves a name:

"Tears of Baby Jesus"
Row 500m
15 burpee box jumps
9 power cleans 135/95

(I realize this would not take someone like Rickke or McDowell 15 minutes, but it would definitely take ME that long!)

July 20, 2012 | Unregistered CommenterStella

Thank you David for continually making CFSB the best place IN THE ENTIRE WORLD (ok, I can't confirm that but definitely in NYC) to workout. Super happy about not having to walk through group classes every time I need a plate, and I really love the Burg/Rip bars, glad there will be more. And YEA dumbbells!

July 20, 2012 | Registered CommenterRob Is

Nick - I hope you find someone good to fill the spot. Hopefully it will be for school credits as well. Hopefully at some point DOT can afford to pay their interns, even at minimum wage.

I only bring up the following because it's been a big problem in my field (architecture):
I think I will forever be against unpaid [design] internships though, it lowers expectations in the arch/design field and allows for things like "oh you need to work for free for 3 months before we will consider hiring you" to happen. I also think the problem is absolutely rampant and a lot of the time goes unchecked. It was hard for me to learn to value my work and time because I was so used to people just "not getting paid" or being paid very little in relation to peers in other industry (a similar one being engineering). I would always use the excuse - oh it's just how architecture is; lame excuse.

/end soapbox rant.

On a side note, I hope everyone is taking advantage of restaurant week(s)!

July 20, 2012 | Unregistered Commenterasta

Stella: Why not just make your WOD a 15-minute AMRAP?

July 20, 2012 | Unregistered CommenterSamir Chopra

Because I was wondering if answering the question with a 15-minute AMRAP would be considered too easy of a response :)

July 20, 2012 | Unregistered CommenterStella

6am with Nick.

10RM high bar back squats: 45x10, 135x10, 185x10, 205x10. Felt a little light-headed after the last set. Pretty sure I have 215 and 225 in me for later in the cycle. 3.5 rounds on the AMRAP. The lateral jumping was interesting.

Snuck in my first ever muscle-up between the 2nd and 3rd sets of back squats. The rings were taunting me. Just kipped right up and found myself in position to do a ring dip.

July 20, 2012 | Unregistered CommenterPeter

Yay for heavier dumbbells. I never even knew we had a 75er though! Made up yesterday's WOD at 6am with coach Nick. Was moving smooth as silk and as fat as butter until the very last muscle up on the last round. Had 4 or 5 failed attempts before finally switching to false grip and knocking it out. Total time: 12:07 or something.

July 20, 2012 | Unregistered CommenterBetz

Squat: 280x3x5
Bench: 150x3x5
Deadlift: 290x5
Dips: 9,9,9

Todays squat went much better than Tuesday even though the weight was heavier. Single reps and some screaming not withstanding. Bench went fine, not the debacle that I usually expect around this time. Deadlift was heavy as hell for some reason, I've lifted this weight a few weeks ago so I don't know why. Dips sucked monkey balls, my shoulder was crying. Whose idea was it to do these damn things again? All in all a good and much needed day of lifting. Too much stress at work lately.

July 20, 2012 | Unregistered CommenterErnest Frye

2k row and then complete a ladder in the remaining time till 15 mins of:
1 burpee box jump
1 power clean
2 burpee box jumps
2 power cleans
3..3...4...4......until the clock hits 15 mins.

155/105 for the weight.

July 20, 2012 | Unregistered CommenterMike Mishik

3 rounds of a

4min AMRAP
5 Burpee Box Jumps 24"/20"
5 Power Cleans 205/135
250m Row

Rest 1min

July 20, 2012 | Registered CommenterJoshua Martinez

7am with Nick to make up yesterday's WOD.

13:15. OHS at 65 felt great and went unbroken. The strict pullups not so much--switched to the thin gold band for the last set of 6.

My proposed 15 or so minutes:

Row 1000m
15:9:6 of the couplet (not sure what a good Rx is)
Row 1000m

July 20, 2012 | Registered CommenterRyan

250m row
6 Burpee Box Jumps
6 Power Cleans 185/125
30 sec rest

July 20, 2012 | Unregistered CommenterMcGrath

Why do I have the sinking feeling that the "best" answer to today's QOD is going to be Sunday's WOD?

July 20, 2012 | Registered CommenterRyan

wooo! go Barbara! nice pic!

July 20, 2012 | Unregistered CommenterMIndy

McG? How you be?

July 20, 2012 | Unregistered Commentermichele

Make Up Post from yesterday:

5 pm with Josh
14:59 (woo hoo! wanted under 15 min... by the skin of my teeth!)
Strict Pull Ups (Green Band)
53 LB Front Squat
This wod was tough! probably the most weight I've ever done on a high-rep wod involving lifting. Also reaffirmed my hate for all things running.

Attempting to come in tonight to do tomorrow's WOD, but I saw Sleep No More last night, and drank too much wine, and I'm not sure if my hangover will allow it :(

p.s. class last night was really fun, feel like it was a great group!! was nice to see Samir who I haven't seen in awhile! :)

July 20, 2012 | Unregistered CommenterShaye

Ryan: Because you're probably right?

July 20, 2012 | Unregistered CommenterStella

hey michele...i be good, considering, thanks. at least 4 more wks minimum in the sling. trying very hard to be patient. i was hoping i didn't fook myself up too bad, but it appears i did. i'll be at the TTD sunday to support my wifee, hopefully i'll see a bunch o you there.

July 20, 2012 | Unregistered CommenterMcGrath

Two nerdy things:

1. Supple Leopard on Sunday, y'all! We're hanging on to a spot in the playoffs, but it's by no means a sure thing. So come out! Sunday at 8 PM (show up more like 7:30 if you can to secure our table), Pacific Standard, 82 4th Avenue at St. Mark's.

2. I belong to an online trivia league called LearnedLeague, where every season you play 25 one-on-one matches (usually one every weekday, with off days on and around holidays, and breaks between seasons). It's super fun because there's not only a "how many useless facts do you know?" component, there's also a defense component because you decide how many points each of your opponent's answers will be worth. (If you think your opponent will never get a particular question right, you assign it 3 points; if you think it's a no-brainer, you give it a zero, and so on.)

Next season starts on August 14, and right now is the referral period for new members. I have one referral left, if anyone is interested. If it sounds like fun, go poke around their website (www.learnedleague.com) and tell me you want in. First come, first served.

July 20, 2012 | Unregistered CommenterStella

Repeat every 3 minutes for a total of 15 minutes:
250m Row
10 Power Cleans @75% of your 1RM PC
10 Burpee Box jumps at @90% of your max height box jump
Use any remaining time to rest between rounds.

Accumulate 1 foul for every burpee box jump you fail to complete before the end of each round.

Payout: 5 HSPU for every foul -- scale with ab mats as necessary; no dumbbell presses allowed.

July 20, 2012 | Unregistered CommenterDan (almost) Rx'd

Asta, I completely agree. The architecture field especially is incredibly exploitative. Unfortunately, City government can no long pay interns (it used to) because of the recession. Some schools, luckily, pay students to take internships, but I think it's pathetic that we can't. We're trying to figure out how to make the internship at least worth credits.

As a college student I was bummed that I couldn't take the kinds of summer internships that many of my classmates could, because, despite my great financial aid, I had to contribute to my tuition and work up some spending money. So I worked at moving companies a few summers and created a house-painting and minor carpentry business with a high school friend another summer. Internships, in so many places, are the domain of rich kids; not to take anything away from rich kids – and I don't blame them – but it's easier for them to leave college with cool-looking resumes. But looking back now, I feel lucky for having had the experiences I did.

Still, I hate that I'm now part of a perpetuation of the cycle.

July 20, 2012 | Registered CommenterNick Peterson

Made up Wed workout -
High bar back squats: 45x5, 95x5, 145x5, 195x5
50 Double unders, 20 knees to elbows - 3 rounds: 10:51
Melissa showed me how to string together the K2E (magically... Josh and DO could not help me and she showed me once and wham!) however, fatigue set in early and they started to drop.

Many post tacos (and a couple tamales)!

July 21, 2012 | Unregistered CommenterDMak

Oh, my time on the WOD was 10:51

July 21, 2012 | Unregistered CommenterDMak

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