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Fitness: 3-4 Warm-Up sets then 1x5 Work Sets
5lbs heavier than last week

Performance: 2-3 Warm-Up Sets then 65%x1x8 every :30
This will be our last Dynamic Effort exposure

Post loads to comments.
DL e4/6 compare to 10.9.12

3 attempts of:
25 Kettlebell Swings
10 Strict Chin-Ups.
Rest about 2:00 between Rounds

If you can't do 10 Strict Chin-Ups use a manual support from a partner. If needed, you can also use a band, but consider it more to assist your partner than you.

3 attempts of:
25 Unbroken Kettlebell Swings 2p/20k
Max Reps Strict Chin-Ups
Rest about 2:00 between Rounds

Post Rx and chin-ups per round to comments.

Can You Tell What Rip Is Talking About?

Fight Gone Bad

  • We realize that you guys are having some issues with the fundraising site. Apperently the BCF classification had not been updated as a public foundation which caused some issues with crowdrise. They're performing a work around and we should be up and running very soon. Stay tuned!
  • In the meanwhile, make sure you guys have gotten your team captains organized and gotten your information to cfsbkFGB(AT)gmail.com. We need to get this information organized ASAP!

5 Year Anniversary Party Postponed

I (David) blew it and didn't realize what a task planning a legit party actually entailed.  The 5 year anniversary party for the gym has been postponed, the new tentative date will be Saturday November 3rd. We've hired Jamie D, the very FIRST CFSBKer and party planner extroirdinare to plan the party. We've got some awesome stuff in the works!

A Vegan and Meat Eater Engage In Civil Discourse!
A Closer Look At Minimalist Footwear Podiatry Today
Stop Doing Kegels: Real Pelvic Floor Advice For Women (and Men) Breaking Muscle
Beauty In Strength
LGBT CrossFit Fundraiser

Reader Comments (45)

"Look at a point on the roof directly above your eyes, and drive the bar up toward it!"

September 17, 2012 | Unregistered CommenterSamir Chopra

Slowly working my way back. Yesterday was more squats and bench, with some standing dumbell presses and croc (sp?) rows for accessory work. Tonight I'll play some squash and hit some other lifts.

September 17, 2012 | Unregistered CommenterJR

Re: Party...
I thought you just needed to tell everyone and then make sure the keg got there before the people arrived. No?

September 17, 2012 | Registered CommenterRob Is


This way all us Ragnar folks (yes, like 24 of us) will be able to make it. It's not a party without us, clearly. ;)

September 17, 2012 | Unregistered Commenterasta

Dynamic deads at 140. Only on the last rep did I finally remember to keep my chin down like DO told me to. It is astonishing to me how quickly my short-term memory disappears during a workout.

T-rex WOD. I did the KB swings Rx'd and then 10-8-6 with assisted chins. Again, I am astonished at how quickly swinging a heavy KB makes one's ability to do chinups disappear!

We finished early so I started mashing my calves on a KB, until DO stopped me and told me to lie down with my leg on an Abmat. Me: "Really? That's it?" Silly Stella, of course that wasn't it. DO proceeded to mash the BEJESUS out of my calves. It hurt like hell while it was happening, but really, I cannot say enough about how fortunate we are to have coaches who a) know our strengths and weaknesses so well (boy, does DO know I have mobility issues) and b) will give us so much personalized help with the weaknesses. So, thank you again, David -- I so appreciate it, especially after not being able to do Active Recovery on Saturday.

September 17, 2012 | Unregistered CommenterStella

Hated the Beauty In Stength video. No difference between society/hollywood./print media objectifying and sexualizing skinny women and crossfit objectifying and sexualizing strong women. It's still objectifying women and creating the perception that to be a "beautiful woman" is to look a certain way . . . and based on that video, it includes makeup and minimal clothing.

September 17, 2012 | Unregistered CommenterJoy

6am with Coach Osorio. DE deadlifts @ 250# w/ thin green band. These felt significantly harder than last week. 25 unbroken kettlebell swings @ 2 pood was challenging. Trying to do max chins afterward was laughable. Managed 7, 6, 5 on the chins. Finished up with 2 1min rows on the erg. The first easy, the second at sub-1:30 500m pace. Ooph.

September 17, 2012 | Unregistered CommenterPeter

Question: is it just me or do all of them have big boobs? And there are a lot of box jumps and DUs. Just saying....

September 17, 2012 | Unregistered CommenterWhitney

Ditto Asta!

I mean, I am not doing Ragnar (ha ha! Also, you guys are amazing!), but we were going to be out of town. So I am THRILLED that the party is postponed.

September 17, 2012 | Unregistered CommenterErica

I know I'll regret saying this, but we should totally do 'Raymond' sometime. Only if you guys think it is a good idea, of course. I'm not very good at evaluating WODs.

September 17, 2012 | Unregistered CommenterSamir Chopra

I agree with joy. That video for the most part wasn't about celebrating beauty in strength. It was about selling Crossfit to a larger audience of women who don't want to get "bulky". As someone who regularly has to have reassuring conversations about this topic I understand it's purpose but I would still have liked to see a bigger cross section of women featured in the video. All of the women were the same body type/size. Where are the larger framed women who are both strong and beautiful? Apparently none were available for the video even though there are tons in the Crossfit community. Sometimes with stuff like this you have to step back and look at what the real purpose is and the purpose of this video is to increase membership. One could also fall back on the much celebrated "it's better than nothing argument". Better to have some women being shown working out than none?

Alright, that's enough speaking on greater societal topics. I'll be back over on the platform grunting.

September 17, 2012 | Unregistered CommenterCloyde

Stoked that the party is postponed b/c of Ragnar, though with the marathon the next day, I know a couple of us won't be partying as hearty as we otherwise would be. Ten points to anyone who stays awake straight through the night and staggers over to Fourth to cheer on the crazy runners.

Echoing Stella - who, by the way, was a trooper during the (beneficial) torture that DO was inflicting on her - we're beyond lucky to have coaches who are in tune with all of our aches, pains, and mobility issues, and willing to share their knowledge. My back and shoulder are feeling a lot better after the LAX ball hell that David suggested.

Also, DO, I jerry rigged a standing desk deal w/ a laundry basket. Free solution to back problems...score. I'll let you know how it turns out.

September 17, 2012 | Unregistered CommenterCourtney

Happy New Year to All my Heebs, and others celebrating the Jewish New Year.

Year 5773 is going to be awesome.

Shana Tova!

September 17, 2012 | Unregistered CommenterDH5773

Thanks for the post Joy!! I had the same response, but wasn't able to express it as beautifully and strongly :-) as you did. The video felt like it missed the point entirely which, I think, is that women are still expected to be "beautiful" and broadening the range of types doesn't break that dynamic.

September 17, 2012 | Unregistered CommenterMobina

L'Shana tova! I wish the year 5773 is exceptional in all ways and the years blessings for everyone.

Looking forward to today's WOD for tomorrow! Shoulders are still feeling yesterday, glad to give a little break but sad to miss Stella getting mashed. Dude - if you She-Ra'd I'm totally going to be cross.

I wanted to share I discovered recently that businesses can request from the city sponsored bike racks! It takes some time, of course it does, but some friends of mine got theirs in about 3 months as their location was approved! I submitted mine and hopefully before Spring of 2012 I'll have rackage. Link is below if anyone is interested - just remove the space after http:

http: //www.nyc.gov/html/dot/html/bicyclists/bikerack.shtml

September 17, 2012 | Unregistered CommenterJB

Joy nails it.

September 17, 2012 | Unregistered Commentermichele

I have a standing desk at work. It's called 3 cardboard boxes and a dream.

September 17, 2012 | Unregistered CommenterWhitney

Thank you Joy and Whitney! I have been silently hating that video since I saw it.

September 17, 2012 | Unregistered CommenterKMo

Mixed messages in the BIS video for sure. I was looking forward to reading the feedback on that.

You're welcome? to Stella and Court? Also happy to hear you rigged up a standing station, court, it's easy and feels better!

Great weekend at the Starting Strength Seminar although I'm mentally and physically very fatigued. Learned a lot and lifted a lot. Numbers from this weekend below:

Squat: 210x5 (conservative since I'm having some trouble organizing a few things here)
Deadlift: 295x5
Press: 110x5
Power Clean: 210x3
Bench 170x5

September 17, 2012 | Registered CommenterDavid Osorio

I appreciate very much everyone's views on the beauty in strength video. But I find it silly for a somewhat different reason - nobody would ever make a "Handsome in Strength" video about men who crossfit. Women get subjected to endless analysis on the topic. Men? Not so much.

September 17, 2012 | Unregistered CommenterTom

Re: Video

It's definitely hollywood, it's definitely on par with the norms of the way HQ Crossfit portrays women...
if you are to turn off your screen and just listen to the message of the girls and what they're saying in the video, I totally agree with that.

It's frustrating that they just have to sell it in the big sex jacket of bounding reebok covered fake boobs.

September 17, 2012 | Registered CommenterSarah la Rosa

And oh the irony of posting on the same day a video perpetuating beauty as women in short shorts with long hair, perfectly manicured eyebrows, wearing lipstick and an article about trying to create in Crossfit a safe haven for LGBTQ people to get fit without stigma, persecution, and homophobia.

September 17, 2012 | Unregistered CommenterJoy

Also: maybe our guys should shoot a response video? Tom?

(Just for the record, the makeup artist on that shoot sucked. Heh.)

September 17, 2012 | Registered CommenterSarah la Rosa

I feel like such a filthy animal right now.

September 17, 2012 | Unregistered CommenterJR

The Deadlifts felt fine and despite going exactly at 65% as told I think I could have gone heavier.

The 28kg orange kettle-bell of slipperiness however is a different kind of frustration. Could I swing it and do the WOD unbroken if it was not said KB? Yeah I think so. However that brushed/smoothed metal handle felt like trying to hold onto a 28KG wet eel when I got it airborne. Oof! Not only did that thing kill my ability to grab but also taught me I need more callouses in places on my hands.

Thanks to Tom for the partner lifts on the chin-ups.

Happy the party is moved so I can attend now. Ragnar was going to be bittersweet at one point knowing I am missing the party.

September 17, 2012 | Unregistered CommenterKeith W

Okay, after watching that video, I am tempted to weigh in. On a daily basis I deal with people whose only fitness goals are related to the way they look, and it's infinitely effing frustrating. The paradox of working out was actually explained rather nicely in the video, where the girls were saying that once they stopped focusing on what they looked like and started thinking about fitness goals, like deadlifting 225#, their bodies responded in a way that was exactly what they were looking for. I've experienced this phenomenon myself, through both working out and especially through the paleo challenge. Also, I really appreciated the message that Crossfit is trying to relay to women, which is that lifting heavy weights will not make you "bulky". I am considering getting this tattooed on my ass so I can show my clients how much I believe in it. So on those points, I liked the MESSAGES contained in the video, just like La Rosa was saying.

However, I do have to agree with my fellow CFSBKers and say that the whole thing in itself was, well, cheesy really. If I was overweight, or sickly skinny, or out of shape, I would probably see that video and think, "I can't do that." I'm not sure how it will work as a motivating tool for regular people. Personally, I always find it more effective to see people as they were before, and how much they have changed through working out. But I certainly don't think that the end result needs to be the kind of bodies that these girls have. Clearly these girls look like awesome athletes, but what about everyone else that could benefit so greatly just from working out? The elderly, the hunched over, the weak... you get my drift.

The bottom line is, Reebok is a huge corporation who is just trying to make money (let's not fool ourselves here) and I, for one, am not shocked at this attempt. It doesn't make it right, but it is what it is. At the end of the day, I am thankful that I'M here, I met all of you, and CFSBK has improved my health and lifestyle. Hopefully everyone else will catch on to the importance of fitness eventually, but until then, I agree this video is wah to the WAAAHHHH.

September 17, 2012 | Unregistered CommenterKH

if there's still an FGB team who can't decide on at team name i think sarah just gave you one:

"big sex jacket of bounding reebok covered fake boobs"

as for the video i think there are parts of a good message there but overall the way they've glamorized it leaves that message in an awkward place.

that said, maybe we need more mood lighting so we can workout out in sexy shadows at sbk like they do in this video.

September 17, 2012 | Unregistered Commenterginacatto

Scotch tape and a prayer? Nicely done, Whitney. :)

Re: the video - big ups that the strong aesthetic is becoming more accepted (societally) and desired (individually)...gradually. Still a hell of a long way to go. However, I'm with Joy and others that the video is still playing into the stereotypical & normative way of framing that debate with the camera angles that they utilized (kind of felt like it was edging close to soft core porn with the muscle up crotch shot...) and the clothing/makeup. I'm all for women being comfortable in their own skin and rocking short shorts to show it off if they'd like, but it's kind of counterintuitive to shoot a video that touts female empowerment primarily from the "male gaze."

Plus, implying that women who lack muscle definition, either because they don't work out intensely enough to have developed it or because they're naturally thin, and subsequently making the jump to assume that they're therefore unhealthy, is just another form of marginalization - it's the same implication of not being the "right" kind of female, just aimed at a group that doesn't normally catch the flak. The Strong is the New Skinny movement rubs me the wrong way, for that reason.

And with that, I'll get back to work and off of my Media Studies/Journalism soapbox now.

September 17, 2012 | Unregistered CommenterCourtney

Reebok is owned by Adidas. Adidas is a publicly traded company that is in the business of footwear, sports apparel, golf clubs, and balls. (Up huge YTD, fyi.) Ticker is ADDYY. Right now, 300 reebok stores in India are shut because Reebok changed the metrics for the franchisees, and they say they will lose money on their investment. Meanwhille, analysts expect Adidas to raise it's revenues for 2015 to 18bn Euros, from 17bn. They are in the business of making money.

They aren't trying to preach to the converted, those here are already here. They are trying to expand their market share, and continue to create a new market. (Think bottled water, and fancy coffees. new markets that were created.)

Someone, somewhere, in a marketing department, thinks that this will bring in women that aspire to look lilke that. I have no idea if it will work or not, but there's probably a fair amount of historical data around this, and my guess is that it's greater than 50/50 that it works.

This is not a thumbs up or down thing on my part, but rather that nobody should be surprised.

CSFBK is a very special place, but certainly not a slice of Americana out there. Brooklyn is a unique place and prob. a bit harder to market to.

Things you can do: not buy reebok, not buy adidas, or vice-versa, depending on how it suits you.

Have you ever watched a beer commercial? Are guys really that stupid? LOL or how about an ED commercial. Holdings hands in clawfoot bathrubs, looking over a sunset? somebody give me a barf bag! Do I really have to hear about how Mike Ditka and his chamionship mustache are so much better now with the medication?

It goes on all the time. It probably just seems a bit different because crossfit started as a grassroots effort, and David the rest of the coaches have done a wonderful, wonderful job of keeping a great feel to this box, which I expect to continue forever, because of who they are.

Aside from this being a typical corporate advertisement, and this gym probably being an asymmetric representation of the market, there's really nothing new here.

September 17, 2012 | Unregistered CommenterJR

I actually saw the "Beauty In Strength" video on the CrossFit Journal last week and was really curious about what the response would be from the SBK community. Pretty much what I expected.

I don't feel qualified to weigh in on the gender politics of the video but I will say that I have always thought of CrossFit as a fitness program for people who want to be as physically capable as possible. I want to be really careful here not to suggest that looking better isn't a valid goal because it absolutely is (and I would be lying if I said that I wasn't thrilled with my own gains in that area). But, to me, the ethos of CrossFit iis that if you can lift a lot of weight, or run really fast, or do a million unbroken wall balls, it really doesn't make a difference what you look like while you're doing it. And I love that - I think it's what sets us apart from the P90X's of the world.

All of which is to say that I think it would be a shame if a whole bunch of people started doing CrossFit to look like the girls in that video (or like Rich Froning, for that matter). I hope that's not the price of Reebok's involvement.

September 17, 2012 | Unregistered CommenterAndrew M.

How are we to be certain that this is a Reebok-produced video and not straight from HQ? With some of the Cosmo-style fluff posted to the Journal lately and that "7's into 10's" commercial during the games, I don't think we're dealing with a terribly enlightened group over there. One only needs to look at the public outcry against Lauren regarding the Anthos deal to see quite a bit of less-than-informed anti-woman vitriol from the community.

That's not to say that these women aren't amazing, nor that the idea for a presentation like this didn't come from a good place, but I think placing the blame on targeted advertising for corporate growth might be kind of a cop-out. We are indeed a little different out here in BK (and at CFSB). Hm, actually last I checked, the Journal DID accept submissions...

September 17, 2012 | Unregistered CommenterTodd

The ladies are wearing Lululemon so I'm going to asume a submission or HQ.

September 17, 2012 | Unregistered CommenterRWB

@Todd you might be right I really don't know. Maybe it is HQ.

September 17, 2012 | Unregistered CommenterJR

Talking to me like I don't understand how the free market works is a poor rhetorical tactic.

September 17, 2012 | Unregistered Commentermichele

all i care about is looking good

September 17, 2012 | Unregistered Commenterbaz

I want to weigh in on the video as well.

While I understand the purpose of discussing this "beauty is strength" video, and debating the topic, is Reebok saying this is the only thing that's beautiful? Is this the only type of strength that's beautiful. It's their marketing ploy, and it's working. We are discussing it, debating it and all the meantime we have referenced their brand. When I have watched the games on TV with some of my friends (Men and women) they are astonished by the bodies. Questions of is that attractive or are they on steroids usually surface.

While my perspective is from a male POV I will say that I have no problem with the video. It is up to me as the viewer to determine whether or not I want reebok to define what strength is beauty means to me. When I think of women in crossfit, (this is going to sound weird) I think of the women in our gym that have been pregnant, or have completed goals and challenges that they have been working towards for a long time (whatever that may be). To me that is strength, but if reebok wants to create a video, to define their POV, than by all means go ahead.

September 17, 2012 | Unregistered CommenterDH5773

I'd just like to say that that shoe article is very good, and mercifully devoid of short shorts and mood lighting.

I second Samir's request to do "Raymond" as a fundraising Hero WOD- I'd be happy to get out of the military/police service are the only path's to heroism mindset. That said, I'd love to run Murph as a fundraiser this year too, since went in another direction with FGB this year.

In general, more fundraisers, less fake boobs.

September 17, 2012 | Unregistered CommenterNoah

DL 265x1x8 - felt heavy for sure, but doable

32 kg on the KBS
16/9/9 on the Chin-Ups - didn't feel too bad for the first set but after that I was pretty fried

September 17, 2012 | Unregistered CommenterDan L

Like I said, mixed messages. I agree with La Rosa that if you just listened to it, there would be a simple and great message there. The video however, is pretty voyeuristic, which some will be attracted to, and others will not. Also it's not a Reebok product, as it's been stated they are wearing lululemon, it's from HQ or something that someone submitted to HQ.

And I intentionally posted it next to the LGBT link... "CrossFit land" is large and diverse these days.

Great classes today, still feeling really beat up from the weekend, going to give it another day or so before I jump back in to group programming. I also think im coming down with something since Ive been low energy and congested. :/

September 17, 2012 | Registered CommenterDavid Osorio

So I watched the video...

Taking an eye for detail on it and looking up the athletes at the games...
A few things I noticed is a few have on reebok shoes and one a top the rest have on other stuff so i dont think it's a reebok vid...it feels more a draw more women to crossfit marketing.

Second look up the woman, they are linked under the video. They dress that way a lot it looks like when crossfitting. I know some might not like the thought of that and maybe here at our box we don't really have that kind of culture but I'm going to guess a lot do and these woman feel empowered by crossfitting and how they feel not only about themselves but yes about how they look.

September 17, 2012 | Unregistered CommenterKeith W.

Missed last week; good to be back in the gym tonight.

DL: 75x5, 115x5, 135x3, 145x5
that's a PR for reps. felt good, and like there's more room definitely.

The workout was pretty rough for me. KB swings (16kg overhead) were fine in the first two rounds, and then I stopped near the end of round 3 for a break. grip (and mental state) was shot. Chins also tough. Felt strong when demo-ing with MeLo, and then just had nothin' on it for the sets. Got through a few with Noor assisting, and then green band. Out of practice, here.

Accessory work: 4 rounds of 400m run, with a few minutes of calf stretches in between for rest.

Thanks to McD and DO for the conversation tonight.

Reminder that I'm dancing/performing this Friday and Saturday night at the Alvin Ailey Center in Manhattan. Shows at 7p and 9p each night. Tix are $20 in advance. Check it out if you can! www.brownpapertickets.com/event/258754

September 17, 2012 | Unregistered CommenterWhit

First, I'm so sad that the party got postponed. Todd and I will be somewhere in Asia doing crossfit with the locals and talking about how we wish we were in Brooklyn hanging out with all of you guys I'm sure.

Secondly, the "bis" video just seems obvious and one dimensional. There are many videos on the crossfit journal that click with me, since this isn't the sole perspective of "crossfit", just one of many, good for them. After over two years of not thinking I could do crossfit for several reasons, I've never felt better and seen more gains in such a short time, EVERYONE should do crossfit(even those with breast implants)! That being said i wouldn't want to end up at a party with people from a Budweiser commercial, but it's never stopped me from drinking it.

Tonight, I fought the bell and the bell won. I dropped my 16kg bell in the 3rd set. I know it's a huge weakness. I guess it just means more practice. What else do you do? Wish that every work out was running/burpees/jump rope/push ups!!
My chin ups went 5 then I needed help! 10x8x8 with a red band. It wasn't a complete failure, I walked home admiring the small bulge that's forming in my arm.

September 17, 2012 | Unregistered CommenterCrystal

DIY ring dips attempted 4x6 but failed on the last set.

Deadlift: warmed to 255#x1x5. Really happy with how these are feeling. +10# next week.

WOD with 2 pood and partner assisted Chins. Really had to fight to get the last set of swings unbroken, but was able to.

September 17, 2012 | Registered CommenterDoug Jones

Love all the discourse here...and yeah I feel like the vid was too well produced to be a submission, but I was suggesting that someone at CFSB make their own "Beauty in Strength" vid to send in!

6PM Class with DO and MeLo.

205# and the blue band on the DE deadlifts, definitely at the limit of what could be considered "dynamic" but I definitely felt the speedy hip-pop, especially after David had me come off the floor a little bit slower before driving up.

Went for it with the 2Pood KB on the WOD and nearly made it through, had to break up the final set into 15/10 for fear of throwing the red monster at someone's head when my grip failed. Chins were 10, 7, 3 (subtracted my round 1 "no-rep") and every single one in that last mini-set burned like the fire of 1000 suns. I met some new veins in my forearms that I didn't know were there before. Secret grip strength sub-focus this cycle?

September 17, 2012 | Unregistered CommenterTodd

8pm with coach MeLo & Laurel. 275 on the performance banded dead lifts. Definitely felt slower than last week but I still felt some pop in the hips. That kb/chin combination was a bastard. I went 32kg and got 17, 10, 6 on the chins. My shit felt all wound up at the end so I tried to unwind it with some pushups and then walked home with completely dead arms.

Well said regarding that video, Joy.

September 17, 2012 | Unregistered CommenterBetz

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