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WOD 9.9.12

2 Warm-Up Sets
Then 3 Work Sets of:
Chinese Rows, 10 Reps
Supine Band Pull-Aparts, 15 Reps

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5 Rounds NFT of:
L-Sit Hold, Accumulate 40 or 25 seconds
100m Farmers Carry, go very heavy

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Congratulations to the CFSBK Softball Team on a Successful First Season!
See more pics from the last game here. Thanks Ellie!

Newly Weds! Congratulations to Mike and Janelle as well as Jane and Jenna on getting hitched yesteday! CrossFit Couples FOR LIFE!!!

New Equipment

CFSBK recently picked up some more new equipment. Look out for it at a Group Class near you soon!

25lb Competition Green Bumpers: 3 Pair
35lb Competition Yellow Bumpers: 3 Pair
45lb Competition Blue Bumpers: 2 Pair
New Micro Mini Orange Bands: 6 Pair
20lb Medball: 2
16lb Medball: 1
14lb Medball: 1
12lb Medball: 3 (by popular female request)
The Man Behind The Beard: Lucas Parker CrossFit Games
The Tragic Death Of the Military Press Starting Strength
Words Of Wisdom And Training Compilation Ross Enmait

Reader Comments (10)

Belated congratulations to Barbara!! Wonderful choice, coaches!

Also, congratulations to Mike and Janelle and Jane and Jenna!

September 9, 2012 | Unregistered CommenterKMo

"by popular female request" is really a great way of phrasing it. The mean girls asked, and we answered.

September 9, 2012 | Unregistered CommenterJoel w

Squat: 300x5x5
That's a milestone. Never did work sets at 300 before. These felt stronger and faster than anything I've done in 4 or 5 weeks (when I was around 275). Michele said the very last rep was very fast.

Bench: 215x3 (PR) This was strong and the first two were fast. The 3rd was a grind, but I forgot my heels/legs until after the sticking point. I'm such a moron bencher. I then attempted 225 paused and lost the 'track' and failed. Disappointed, but I'm sure I have that and more. I lost focus.

Chins: 7, 8. 8
Doing what I can to make these legit and protect my shoulder. (full extension on the bottom is problematic)

Band pull-aparts and face pulls: 3x10 each
Whatever is going to make the shoulder more stable, I have to do it.

Feeling good- very happy to PR the bench ID again and the squat really felt a lot better than the last 4-5 Sundays.

September 9, 2012 | Registered CommenterRob Is

Clean and Jerk PR - 105kg

yip yip!


I had so much fun playing on the CFSBK softball team. Can't wait till next year!

September 9, 2012 | Unregistered CommenterFox

Chinese rows: started at 95, ended at 125

Mexican farmers carry: 2 trips with Jerry cans and 3 trips with 2pood kbs

Polish L-sit: 5x :45 tucked

Just kidding

September 9, 2012 | Unregistered CommenterCarlos

Nice PRs, y'all.

Noon class with Nick. Sundays are fun-days at CFSB.

Nice 3x 20 Squat, 10 Pushup, 270M Run warmup.

3x Chinese Rows (115, 125, 115) and Supine Band Pull-Aparts with red band (had to widen grip just past shoulder-width to get the last few reps on sets 2 and 3)

5x :45 Ring L-Sits (45, 45, 30/15, 30/15, 20/15/10) and Farmers Carry (4x Jerry Cans, 1x Brutally-Heavy-and-Awkward Bars)

I just used the last of my forearm strength for the day to type this.

September 9, 2012 | Unregistered CommenterTodd

9am with Mr Fox.

115, 135 and 155 on the chinese rows, though the last rep at 155 was questionable. Discovered muscles in my back that I didn't know existed. Band pull aparts with the red band. L-sits and ring L-sits for the accessory work. Jerry cans for the first carry. Then the farmers handles at 110 and 120. Didn't make the complete 100m unbroken with the handles. Those suckers are heavy.

September 9, 2012 | Unregistered CommenterPeter

Yay! I used to pass by the gym on my way home from long, monotonous runs, see CFSBK people dragging metal things around and making lots of noise and think they were weird/super cool. I secretly wished someone would say "want to drag this stuff with us?" I'm glad I got over thinking it was too intimidating to come in. Today fulfilled the experiences I came in hoping to have.
Diane is a tiny dynamo!! She made carrying 100lb cans look like paper bags. That was inspiring. I started with 16, and made a little jump to 20, 24 felt like my limit, and so I went back to 20kg. The last l sit I had to shake my arms out for a long while. I have never felt forearm burn like that before.

September 9, 2012 | Unregistered CommenterCrystal

YAY rob!!

September 9, 2012 | Unregistered Commentermichele ma belle

9am with Fox.

Chinese rows. Good stuff.
[75x10, 95x10] 115x10, 135x10 (+2 no reps), 135x10

Red bands for pull aparts.

Heaviest unbroken walk was handle + 110lbs on each side (apparently each handle = 25 lbs).
Broke down a few times on handle + 120.

September 11, 2012 | Registered CommenterRyan

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