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WOD 9.6.12


5 Rounds of:
In 1:00, perform 10 Ring Rows
In 1:00, perform Max Reps Double Unders, Attempts or Single Unders
In 1:00, perform 10 Strict Dumbbell Presses
In 1:00, perform Max Reps KB Swings



5 Rounds of:
In 1:00, perform 7/4 Strict Pull-Ups
In 1:00, perform Max Reps Double Unders
In 1:00, perform
7/4 Handstand Push-Ups
In 1:00, perform Max Reps KB Swings

Score is highest/lowest DU/KB round
Post pull-up and DB rx to comments.

Steph P at Kilimanjaro
On Tuesday, August 28th around 10:30am local time in Tanzania, Africa, I reached the summit of Mt Kilimanjaro, 19,341 vertical ft above sea level with 9 other Team Fox members.  Together, we finished the 6 day trip (4.5 days up, 1.5 days back down) and have collectively raised over $77,000 for Parkinson's research.  The climb was probably one of the most mentally and physically challenging things I've done to date, and by far one of the most rewarding.  It was a caveman's worst nightmare - basically eating bread at every meal.  Here I'm jumping as high as I possibly could at the summit, which ended up being about 3 inches off the ground.  

I want to thank everyone who's supported this journey - whether with great words of encouragement or with donations to Team Fox.  My brother and I have raised just over $23,000 together, surpassing our $20,000 goal!!  There is always a continued need to fund PD research, so if you'd like to see more of our story, you can check out www.teamfox.org/goto/paddocks.

Supple Leopards Unite

I talked to Kelly Starrett last night and he said based on the number of book orders we have in so far, we're  one of the top affiliates on track to possibly win the Affiliate Gym Raffle. Anyone interested in pre-ordering "Becoming a Supple Leopard" should email David(AT)CrossFitSouthBrooklyn.com with "Leopard" as the subject line. We've got about 80 orders in so far!  The deadline for the raffle is Sept 14th, so we're going to extend the window the gym has to maximise our total.

The affiliate gym that orders the most books (wholesale prices when purchasing 10 copies or more), wins a free Movement and Mobility Seminar with Kelly Starrett at their gym. To purchase wholesale books, please download and complete the Wholesale Book Order Form (11-49 books) or Wholesale Book Order Form (50+ books) and return it to juliet@sanfranciscocrossfit.com for processing. Over 10 books = 50% off the cover price and over 50 books = 55% off the cover price.  (David does all of this, just email him to confirm you want the book)

It's a Birthday Party

CFSBK is celebrating our 5th anniversary on Friday, September 28th.  Mark your calendars for food, drinks, debachury and burpees!

Sign up for Fight Gone Bad!

Time is of the essence! Fight Gone Bad 2012 is approaching. If you participated in any of our previous Fight Gone Bad events you know how amazing this event is. The teams, the t-shirts the charity.  Each year we come together for 17 minutes of hell to give back a little to those in need. This year we'll be supporting The Brooklyn Community Foundation! Read up on the BCF and take a moment to sign up.

Sign me up for Fight Gone Bad 2012!

Registration deadline: 9/11

In a Mass Knife Fight to the Death Between Every American President, Who Would Win and Why? (per JB's Request)
Donny Shankle Talks Hand Care
Cobalt Blue's Story
Karen Pierce Does 100 Thrusters at 95lbs

Reader Comments (15)

Steph: Congratulations again! Nothing quite like being well above the treeline!

September 6, 2012 | Unregistered CommenterSamir Chopra

Choices, choices -- I had to choose between doing this WOD and coming in tomorrow to squat and I chose today. I have the T-rex arms to prove it, too.

Too lazy to go back to my logbook and see what my best and worst rounds were, but this was fun and horrible all at the same time. Also, DO has found an absolutely wretched variation of the plank to torture us with. You have been warned!

September 6, 2012 | Unregistered CommenterStella

I'm with Stella on DO's latest iteration of The Plank. I'm not coordinated enough for it.

7am. TRex arms. Used Le Pood - woo! and thin blue band for PU's. Gave up keeping count by round 3.

RE: Presidents and knife fights - personally I'm torn on who would be the victor. Lincoln due to his reach would be a mighty foe but then again.. perhaps Taft because it's all about the inches of adipose to protect the vital organs from puncture. But the two Grover Clevelands would make a damn good team. Undecided.

September 6, 2012 | Unregistered CommenterJules

6am with D.O.

1.5 pood kettlebell. 7 strict HSPUs the first round, but realized that wasn't sustainable and dropped down to 4 for the remaining rounds. Highest DU round was 45 and lowest was 25. Highest kettlebell swing round was 25 and lowest was 16. Pull-ups were very difficult after the first round. Had to alternate in small sets between pull-ups and chin-ups.

Between yesterday's WOD and today's, I'm a mass of soreness. Good times.

September 6, 2012 | Unregistered CommenterPeter

2 days behind!


Front Squats
(45x5, 115x5, 135x5, 155x3)
175x1, 195x1, 205F Front Squats.. so.. weak....
80% sets: 155x5x3

Speed Deadlifts
45%(150x1x8) with blue band

3 Rounds
RDL @200x6
L-Sit :25 x6

RDLs and L-Sits both felt really easy

Practiced some Handstand walking and turning for about 5 minutes.

September 6, 2012 | Registered CommenterDavid Osorio

presidents LOL nice post. All that I will say is that I wouldn't have lincoln and teddy in the top 3. Lincoln does have reach, but I don't see him getting low easily, and that makes his ribs a bigger target than Michael Vick.

Roosevelt was tough, but very obviously always tried to be, just like G. Gordon Liddy did. You know he's going to try to overcompensate, you know he's going to try to be courageous, you can predict him, catch him leaning.

Carter would just off himself so nobody else would have to live with the guilt.

Funny post

September 6, 2012 | Unregistered CommenterJR

RE: presidents - are we talking about when they were in office, or when they were in their prime?

September 6, 2012 | Unregistered CommenterAndrew M.

@Andrew - in office.

@JR - low fives, yo. But re: Lincoln and the reach he also has accessories such as The Hat, that I imagine to be along the same lines as Oddjob's in Goldfinger, and ax skills in his favour... I will concede that if any of the prezzies were nimble they could just run up him and shank away.

Thanks again DO for posting my link! Much appreciated - its a fun one. :)

September 6, 2012 | Unregistered CommenterJules

I love that Donny Shankle video. And I loved the SS article from the other day about ice and anti inflammatories. And I really love Steph's shirt in that pic!

But most of all, I love the way the CFSBK family comes together for Fight Gone Bad. If you haven't registered yet, you should do it now. It promises to be an amazing day.

September 6, 2012 | Unregistered CommenterFox

6PM with Josh. This one did NOT disappoint! Those roll-out planks were indeed devious and effective.

Did the performance WOD Rx-ed save for an ab-mat on HSPUs. Made it through all 7 of those and the Pull-Ups each time, though they may have gotten sloppy. Final round DUs were a whopping 30, still losing it when I'm fatigued, and I had to push really hard to match that 30 on the KB swing, which I barely did (American swings with the 16kg for rounds 2-5 after I realized in round 1 that the 24kg would have killed me by the end). Sorry for the grunting on the final swings to those in the vicinity.

2:00 max weighted Sit-Ups with 20# DB was a killer cash-out. 36 with those last few taking me right to the precipice of cramp cliff.

September 6, 2012 | Unregistered CommenterTodd

Strength Cycle Intensity Day

Squat: 350x3 (PR!)
The last rep was quite a grind.

Press; 160x3 (PR) and then: 170x1 and 175x1 (PR)
I probably had 4@160, but didn't want to risk failing and decided to save some for a couple of singles. 170 was hard, so I did a small jump for a new PR. Right side lagging, which is new. Right shoulder not 100%.

Deadlift: 375x3 (PR) and 395x1
Could've done 5 but my back was fatiguing so decided to stop at 3 and add a single or two. 395 was hard, but moved pretty well. I called it there.

PR's abounding.

Arms: curls and triceps extensions 35x10x3

September 6, 2012 | Registered CommenterRob Is

That was fun. I don't know why i thought that after yesterday today would be "easier", because it was not. I realized that I hate kettle bell swings more than rowing! This is good because I was letting rowing get in my head before I even got to the gym.

Kb swings were the hardest part. I really want to spend a lot more time trying to get comfortable with this movement. I didn't even bother trying to count, and I sadly have to admit to dropping the kb more than a couple of times. :(
I could jump rope until the end of time....If only double unders were never invented. Josh said form was more important so I gladly ditched my ugly du attempts. HSPU with an abmat weren't very painful since I don't have that far to go. oh yea, I went from pull ups, to chin ups, to ring rows, to chin ups. Goooooood times!!

September 6, 2012 | Unregistered CommenterCrystal

Cramp cliff?

September 6, 2012 | Unregistered CommenterCrystal

Late post:

-Rowing, droms, lax ball, foam roll-outs (:30x5)

This workout was brutal. Started at the pullup station though I did chinups throughout. 4 the first round then 3 every other round. Highest DU round was 90 in the first round and 38 was my lowest. DB presses at 25# were hard but got 10 in each round with some time to spare. KB swings at 20kg, Russian. Highest round was 25 lowest was 20.

20 mins of hell but it was a lot of fun.

September 7, 2012 | Unregistered Commenterlady fox

I love fight gone bad!!

And I agree w/Ellie regarding the creepy reebok arm. Should be a kitten.

September 7, 2012 | Registered CommenterSarah la Rosa

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