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Clean Complex

Deadlift to Knee + Below the Knee Power Clean + Front Squat

Hold the catch position after the BTK Pr Clean, then finish the squat portion. Take that moment to reogranize your finish if necessary.

Work up to a heavy single on the Below the Knee Power Clean

Front Squat

Fitness: 3x3 Across
Add 5lbs from last week

Performance: Work up to a heavy double

Post loads to comments.
CLN FSQ e 5/6

50 Kettlebell Swings + 2 laps around the block

Choose a heavy weight and try to perform this in 2-3 sets. Focus on a consistent and powerful swing.

Rob U + the fam during the NYC Marathon. Nice sticker usage!

Gym Etiquette

By Coach Noah

In the early days of Crossfit, long before Reebok, before Inov-8, heck, back when aspiring Firebreathers still weighed their half baloney sandwiches before consumption, Crossfitters were a prim and proper bunch.  Donning their finest finery, they silently performed their WODs, cleaned up their mess, quietly clapped for their peers, and then pedaled back home on their giant-front-wheeled bicycles to wax their mustachios.  Ah, the Golden Age of Crossfit.

I kid, I kid.  There never was such a time- Crossfit is inherently an inexact, sweaty, bloody science.  Every day we push ourselves to our limits, possibly redistribute prior meals into garbage receptacles, and generally use our time in the gym to blow off steam, aggressively pursue our own goals, and most importantly, have fun.

That being said, there is a place for some etiquette within the gym.  Rather than add a 9th class onto Foundations, where fledgling CrossNoobs learn how to balance books on their head while breaking down barbells, please bear with me for a mostly philosophical, no-nuts, no-bolts treatise on how to be a model citizen in our little exercise utopia.

Equipment and Environment

One of the biggest reasons people join Crossfit gyms is for all the wonderful toys available to punish ourselves with.  Bumper plates, rings, Prowlers- most of this equipment is rarely glimpsed in the Globo Gym world, often pushed over in a corner, collecting cobwebs.  At CFSBK, and gyms across the multiverse, owners pride themselves in keeping their equipment up to date, in working order, and constantly searching for the newest and best equipment money can buy.  

Notice I said “money.”  Crossfit equipment is freaking expensive!  With that in mind, please be a gentle custodian of the equipment you use at the gym.  Obviously, we would never bail an unloaded barbell, but our stewardship can continue further- not bailing weight unless absolutely necessary, not testing the precise tensile failure of bands, and so on.  Although our equipment can take quite a beating, it isn’t indestructible- treating it with loving care will allow it to last much longer, and free up that moolah for buying Shake Weights.

Also, please try and wipe down sweat, blood (!!!!), and any other detritus you expel during your athletic endeavors.  That’s nasty.

We normally put our equipment away after doing things to our bodies most people would deem cruel and unusual.  We’re tired, shaky, and thinking about the Bierkraft Paleo Special we are soon to devour (that’s a plug Ben, ahem, ahem.)  Please, please take a second to try and put things where they belong and make sure you return every implement you used.  Bumper plates haphazardly stacked like rims at a shady tire shop, dumbells thrown under the shelf with no care for David’s precisely charted pyramid stacking scheme, bands left hanging like lonely noodles- every time this happens a WOD Angel loses its wings.  This applies further to the larger environment of the gym- most of us spend a solid chunk of our week here.  Treat it like home, and keep it clean and tidy like its home, and it will feel like home.  Just to be clear, no, you cannot sleep under the kettlebells if you don’t pay your rent.


I’ve spent far too long talking about inanimate objects (although I believe that 2 Pood Kettlebells do possess the souls of demons.)  Let’s talk about the most important element at any Crossfit gym- people!  Our stalwart daily compatriots, our classmates have seen us through hard fought reps, scary bails, and triumphant PR’s.  We are a brother and sisterhood bound by the unbreakable smell of sweaty socks, and we must treat each other accordingly.   After you yell “TIME,” take a second, re-swallow your lunch, and then start your 2nd WOD- cheering others on.  You don’t have to quote epic poems of heroic struggle, read excerpts of Patton’s speeches, or attempt technical cheerleading formations.  Simple “yeahs!” “go’s!” and “Get it’s!” suffice.  If you have caused such irreparable harm to your central nervous system that you can no longer talk, just clap.  When you do a WOD, the whole gym is a team.  Cheer for your teammates, and don’t leave before every single person who started the WOD is done.  Unless you have really caused irreparable CNS damage- you might want to see a doctor about that.

Be mindful of people working out as you’re in the gym.  Don’t walk across the field of vision of someone chasing a 1RM clean or narrowly avoid someone squatting heavy while going to get a kettlebell.  This is distracting and frustrating for the lifter, and can be avoided by simply taking your time and being mindful.  The gym is a busy place, but try your best to not disrupt others as you go about getting your swell on.

Lastly, an important element of being a noble Crossfitter is to be honest about your work and effort.  Cutting corners, whether it be in partial ROM reps or shorting your rep counts, hurts your fellow gym members by distorting their data, but more importantly stunts your growth.  Remember, if you can’t remember if you’ve done 14 or 24 reps, assume its 14- you’ll only be 10 extra reps stronger at the end.  Treat each rep as an opportunity to show how good you are at the movement, perform them correctly before you perform them quickly, and don’t take a call of “missed rep” or a coach asking you to drop weight as a personal condemnation.  The members at CFSBK are better at this than almost any other gym I’ve ever seen, but it still bears repeating- be your own strictest judge, and hold yourself to the highest standard of personal virtuosity.  

In sum:

- Put your equipment away in its place after you're done
- Cheer on fellow CrossFitters when you're done with your own workout
- Don't unnecessarily abuse the equipment
- Mind others space and field of vision, especially when they’re lifting heavy.
- Don't short reps
- Practice Technique and consistency before technique
- Listen to your coaches, we're working in your best interest.

Consider this etiquette lesson complete!  You can stop balancing the book on your head, and don’t worry about which fork goes on which side while you do your burpees.  Simply treat your equipment, facilities, and, most importantly each other, with care and kindness.  Huzzah!

Top 10 Mistakes CrossFitters Make The Tabata Times

Reader Comments (30)

Another OG session at Crossfit Manila

Rack jerks
45x5 95x4 135x3 155x2 175x1 185x1 195x1 205x1 210xf,f,1 (PR)

205 went up so easily that I knew I had 210 today. Also I had some kind of radical epiphany regarding re-racking the bar after a jerk. I used to never be able to bring more than 155 back to the front rack, but all of these up to and including 205 were re-racked without much trouble!

45x5 135x5 205x5 245x5,5,10

No idea how these are still moving like this. My 1RM last cycle was 275. Eat big to lift big I guess? Granted the tenth rep was a "see stars" kind of grinder.

Weighted chins
BWx5 35x5,5,4 (try again next week)

Worked up to a 39" box jump. Had 2 near misses at 42", dropped back down and did 2 OTM for 5 min at 39".

GHD Sit-ups 3x16

November 13, 2013 | Unregistered CommenterTodd

I think I lost my all white baby G watch at the gym on Monday if seen please leave at the front desk thank you

November 13, 2013 | Unregistered CommenterNancy

catch up from yesterday's lift:

PC: #63 #83 #103 #113 #123--missed. Tried it again, totally in my head. Scaled back to #113, nailed it, back up to #123 (hit it last week and wasn't willing to let it go) but just couldn't get then elbows under. growl.

westside squat w/ 20' box : #75 #95 #105 #105 #105

Pain free.

November 13, 2013 | Unregistered CommenterGracie

Front squats at 95 lbs. had to bail on the second rep In Rounds two and three. Argh! It's still making me mad. Why am I not stronger??

November 13, 2013 | Unregistered Commenterariel c

Question (repost from "the day the blog hated all comments")

What are thoughts on mobility work on a strained/inflamed/generally enraged muscle? Is foam rolling or whatever else helpful or hurtful? (beyond the fact that it feels more hurtful than regular foam rolling) Should I voodoo floss the crap out of it?

I'm, um, you know just asking for a friend who plays in this adult soccer league who's adductor is displeased with all the lateral reaching she's doing. Surely she really shouldn't be sprawling around reaching like an idiot but that's neither here nor there at this point.

November 13, 2013 | Unregistered Commenterginacatto

7am with McDowell and Arturo. Been sick the last few days but mostly better now. Partnered with Raj for the hpc complex and worked up to 170, 15 more than last week's complex and new ground for me. Should be able to lift more next week. Then 195x3x3 front squats, also new ground for me. Either I was doing them wrong or 3 days rest means a lot, i managed all 50 KB swings unbroken at 2 pood, then a quick jog around the block. Super glad I dragged myself out of bed, I was going stir crazy not exercising...

November 13, 2013 | Unregistered Commenterpckr

Gina - light foam rolling, contrast therapy, voodoo floss, and light ROM exercises sound like a good idea for your friend. Tell her/him to stay off any aggressive myo-fascial release stuff.


My hands are killing me (pretend that 'killing me' is written in fancy bold italicized letters) from all the pull ups yesterday

November 13, 2013 | Unregistered CommenterFox

Make-up post from yesterday:

Cleans, performance complex: work up to 1RM hang clean. (63, 83) 103, 113, 118, 123 (PR), 128 (PR)
So I was super excited because I hit 123, which is just above body weight, but I felt like I had a little more. I went for 128 and got it in what Jess called "the slowest front squat she has ever seen." But I stuck with it and completed the lift, which I'm also happy about because sometimes I'm prone to giving up rather than trying to grind it out.

FSQ, performance: work up to heavy 2. (83x3, 103x1), 118x2x2
I fail my cleans on the FSQ, so I think I need to switch to the fitness programming for FSQ to get more reps. Next week and maybe OG. Awesome working with Mare who squatted 138x2. So much strong in a little package.

November 13, 2013 | Unregistered CommenterKMo

Gina, I've got the same friend!

November 13, 2013 | Unregistered CommenterNoah


November 13, 2013 | Unregistered CommenterFox's Hands

Yesterday: Hang cleans: 135, 155, 185, 205, 225, 235, 245. Felt really quick getting under the bar and weak standing it up. 245 is 10# less than my clean (from the floor) PR. Think I could have gotten under 255, not sure about the rest of the lift. Worked up to 245x2 on the front squats. The weight moved, though not exactly quickly. Fun to watch Brad in the next rack crushing 290x2 on the front squat. Cashout: surprised myself by doing the 50 KB swings (@ 32KG) unbroken. Didn't even feel particularly hard.

November 13, 2013 | Unregistered CommenterPeter

Worked some BSQ and cleans in my basement this morning. Have switched from linear progression to Wendler after hitting 205 for 3x5, a PR and not something I want to try to exceed on my own in my basement. Have plugged in a theoretical 245 1RM to my Wendler app (previous 1RM is 230). 155x3, 175x3, 200x7. Then EMOTM cleans x2 @125. Then yesterday's 50KB swings at 24kg, also unbroken and not particularly hard.

David I meant to comment on your new blog yesterday but the comment eater wore me out. That is a really cool service and it's fascinating to read the sausage-making, as someone else called it.

November 13, 2013 | Unregistered CommenterCharlotte

7am with McD and Ro. Last week David ordered me to jump to #125 on the HPC so I gave it a shot. Thankfully, I partnered with Keith, who is boss on HPC and gave me some incredible notes. #125 felt secure, but not comfortable. Maybe that’s the point. FSQ with Raj and Paloma #140 - felt strong and easy today. I decided to still wake up at 5am, intentionally skip the 6am class, have plenty of Wheaties, and mobilize for an hour and half. It takes a lot of effort but I suspect it will become easier as time goes on and I will see bigger, more well prepared gains. I owe all of this motivation to CFSBK.

November 13, 2013 | Unregistered Commenterjosue


thanks for that. I guess the good news is that my angry adductors have company with my p.o'd external rotators, my furious calves, and my incensed, apoplectic tibs

Hit squats last night but am working through some ankle pain. worked presses too, long road back to old numbers.

Played 45 minutes of squash afterwards, post squats, I have cement legs. not good.

November 13, 2013 | Unregistered CommenterThe Original JR

they just announced a spartan race at citi field on april 12 next year. is CFSBK making a team?


November 13, 2013 | Unregistered CommenterLuca

10am class
Hang Clean 185-195-205-215-225
FSQ 225-240-250
40kg KB x10x5
Felt crappy coming in but overall had a really good training session. Nice to watch Jess hit 200x2 on her FSQ! I'm hanging on to "man of the house" by a thread!

November 13, 2013 | Unregistered CommenterFox

7AM Class was good today!
Thanks Josue! Anything to help a partner out.
Today I hit a new PR 145# on my clean. I screwed up the 145 the first time by taking it right from the floor and redid it from the hang. I was excited because I really felt before even doing it that I could. I really am starting to feel the "trigger/button/go switch" but as with any complex movement things in other places get wonky. Not feeling the shrug enough or once I hit the catch position my landing is slightly off in the case of this new weight. It's always a learning process until the muscle memory really and truly takes over.

Front squats with Tim and Frasier went well... almost too well. I still think I am going too light but I have not been able to find my old lifting log to check my last front squats. Worked 3X3 @ 170#

Broke the KBs into 2 sets 30 and 20 and ran the laps... I didn't see many others out there in the freezing cold =P

Congrats to Brad on becoming a Dad BTW! I will let him share all the good news but wanted to say Congrats on here.

November 13, 2013 | Unregistered CommenterKeith W

Make Up post from yesterday, doing Monday's inversion work...

-felt good to be back after about 3 weeks off from group class!!
-hands/wrist are functional and generally feel good, except that rotation is tough, particularly on R side... so gripping for ring rows felt fine, but gripping for chin ups did not.
-not ready for too much dynamic stuff yet, so working in slow and steady.

-did all inversion work, except did handstand L-hold at wall instead of walk walks
-DB presses and renegade rows with 15#. for the last two sets I did 4 DB presses both sides, and then gave my right side a break and finished 4 on the left side... this works b/c my right wrist hurts more and my left side is weaker on all upper body movements.

WOD with KB swings (16#, face level), ring rows (hard), and sit-ups
Totals were 88, 51, and 100... so 241 reps all together.
Swings stayed consistent throughout, ring rows got way harder and reps decreased (13, 11, 10, 9, 10), sit-ups were consistent.

excited to come in on Thursday for more! and I am going in for my Level 1 CF cert this weekend -- eeep!

November 13, 2013 | Unregistered CommenterWhit H

Make-up post from yesterday.
Monday's WOD with Josh
Strict Handstands: 10, 10, 7, 6, 5, 4
Burpees: 12, 10, 10, 10, 10
Pull-ups: 14, 10, 10, 6, 7 - My hands were starting to tear during the fourth round
Situps: 20, 16, 17, 15, 15

Total: 182


I wish I was there to cheer on Rickke during his 253 reps. Beastmode.

November 13, 2013 | Unregistered CommenterDave Fung

Hang Cleans @7am
Coach Ro: That was very graceful Pigeon
Me(in my mind): yaaay!
Coach Ro: Now try one where you're aggressive
Me:@#$ing hell!

November 13, 2013 | Unregistered CommenterPigeon

10am class:

Hang (knee) Squat clean:
83, 103, 113, 123, 133, 143, 153, 158PR!
-felt pretty good. I had to take an extra bounce to stand 158 up. Barbell definitely came crashing into my throat and felt a little loopy afterwards.
-For some reason, I have a much better time organizing cleans from the hang position than from the floor. Looking forward though to see how this positional work transfers over.

Front Squat--Heavy double
(135x3, 155x2) 175x2, 190x2, 200x2
-that second one at 200 was a doozy to stand up and I got a little soft up top. My old 1RM is either 202.5 or 205 so I'd love to hit more than that next week. Using a belt has been extremely helpful for me.

50 KB swings, Russian, 2pood then a 1200m Row.
-Swings in 15, 15, 10, 10, 10
-too lazy to switch shoes so just rowed. honestly would have preferred the run.

Totally spent after today's class. Really feel like I could have fallen right asleep after class but ran errands with Mr. Fox instead. Heading to the park now with the dogs to enjoy this beautiful sunny brisk day.

November 13, 2013 | Unregistered Commenterlady fox

@Original JR can you repost the art site you have been looking at? Thanks!

November 13, 2013 | Unregistered CommenterCharlotte

ATTENTION CFSBK HANDY-FOLK! I am in need of someone with general carpentry skills that can loft my bed, or at least tell me whether it is feasible, because I am in full denial of adulthood, apparently.
Ideally, the way I envision this happening is you coming to my apartment to assess the job, and then returning at a later time (insert porn joke here*) with the necessary tools (preferably in a super cool toolbelt, but if you wanted to show up dressed as any of the other Village People, I'd be fine with that, too) and supplies, and then I pay you for the supplies and labor, whatever you tell me is fair. Email me if this sounds like your thing. jennajerman a. gmail
*Please disregard that joke if you want to do this job; I promise not to create a hostile work environment in my apartment.

November 13, 2013 | Unregistered CommenterJJ

makeup post from yesterday

6am with Jess and McDowell

squat cleans: 95, 135, 155, 175, 175, 175, 185 (PR), 185F
need to get under bar faster, same old story.

front squats: 195x3x3 (PR)
actually felt pretty solid, I think I can go up from here

cash out:
50 unbroken American KB swings, 32 kg
rowed 1300 at a moderately slow pace

surprised I got all 50 swings unbroken. It was hard(-ish)

November 13, 2013 | Unregistered CommenterAlex C

Visited Crossfit Max Effort in Las Vegas this morning as I'm out here for work. Don't usually post but it was a great place and id recommend to anyone visiting here.

WOD was 5 rounds for time of:
200m run
6 front squats
4 jerks

Did it in 14:20 with 115#.

November 13, 2013 | Unregistered CommenterEvan R

Something seems to be clicking on the cleans finally. Catching it in not a full squat but I'm definitely getting under and down.
95x3, 135x3, 145x2, 155x2, 165x1, 170x1 (PR)
Front squats are also seeing gains after a long plateau.
165x3, 185x3, 205x3x3 (PR)
50 KB swings, 2 pood
30, 20

November 13, 2013 | Unregistered CommenterDMak

Found a pretty sweet Olympic Lifting gym here in Philly, Liberty bar ball. Its attached to Crossfit Center City.

242x1x5. I missed 1 out in front. But felt snappy.

Clean+front squat+Jerk

Then was feeling good and finished off with

297 Clean+2 Front squats+2 Jerks

Philly isnt a half bad city!

November 13, 2013 | Unregistered CommenterJakeL

Make up post from monday
430 with Arturo
practiced before class with gracie doing some free standing hand stands have to keep in mind when i do make it to keep my feet together at the top
by the time I got to part two of the class my shoulders were fried!
WOD=243 reps
sit ups 102
ring rows 96
burpees 45

430 with Arturo today
Finally I have learned the cleans and began to add weight got up to 93lbs catching it at the bottom of a squat and when I went to try 103lbs I caught it in the bottom and I could not stand it up so I had to bail ...so happy with those numbers!

Not happy with my front squat numbers
did 100lbs last exposure went to add on my weight of 105 and struggled so took some weight off I think too much on my cleans made my front squats weak.

P.s I found my watch

November 13, 2013 | Unregistered CommenterNancy

whitney that is so exciting! have fun.

November 13, 2013 | Unregistered Commenterariel c

Cleans in kg: 40x2, 60x2, 70x1, 80x1, 90x1, 95x1 (PR!). Partnered with PR and got a PR.

Front squats: 205x3x3. Room to grow still.

Cash out with the 40kg KB (I like to call it the polar bear, cause it's white). All 50 UB, russian. Gave me kind of a nasty exertion headache. Better now, but ouch.

November 13, 2013 | Registered CommenterDoug Jones

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