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Rest Day

Devi A Front Squats

  • Happy Birthday, Leslie B!
  • CFSBK is interested in possibly offering a CrossFit Kids program. If you've got children between 5 and 17 who might be interested in the program, please let fill out our online survey.  Thanks!

Look Feel Perform Better Info Session

Looking forward to the 2014 Look, Feel, Perform Better Challenge? Coach Fox will be holding an info session on Sunday the 29th at 5pm. The LFPB is an annual jumpstart we do every year to help folks align their nutrition and lifestyle goals with the support of the CFSBK staff and community. If you're going, please RSVP in the comments section of the event page so we can plan accordingly.
Albert Azaryan: Lord of the Rings

Reader Comments (14)

Great WOD last night, forgot to post!

Did the DL's at 155#, du's, and t2b.
Happy with the consistency here!

DL's were fine. Happy with the weight I chose, b/c more than that would've been ugly.

Double's I think I had 2 sets unbroken (maybe first and fourth?). The others were in two sets or so. I think I had a few trip ups on the very last round. Was glad these fell into place b/c the warm-up felt like a mess... kinda feel like I lost a bit of oomph here with my right wrist post-accident. Once again, need to get my sh*t together with a speed rope b/c that one green rope is holding on for dear life and that thing is slowwww.

That first round of t2b was weird... i didn't practice them before we started so the kip took a few tries to cycle. Then I got my grooooooove back. Rounds were mostly 6-6 or 5-4-3 or 6-3-3... two or three sets each round.

@KMo from yesterday... you're just full of compliments and sweet sentiment for me this week! Feelin' the love.

December 20, 2013 | Unregistered CommenterWhit H

hotel workout last night in Boston:

limited options so some seated dumbell presses I think with 50s
superset some of those rippetoe behind the head all the way up tricep extensions, I think ~70lbs or so
bunch of chins, some curls because why not, and hopped on treadmill to run but left ankle is just no bueno. It just kills me. hard to squat on it too have to be careful not to lean on the inside.

superset of vodka sodas, bed at midnight, 3:50 am wakeup. boo-ya. enough with the holiday parties.

December 20, 2013 | Unregistered CommenterJR

Make-up post from last night's cozy 8:30 with Fox:

Three movements way outside my wheelhouse, which, in hindsight, is why I'm happy I made it in last night.

DLs at 255lbs, 40 DUs, 12 T2B -- rounds ranged from 1:47 to 2:33. Tough on the hands.

I felt like I could barely pull 225 off the ground when we did Diane about a six weeks ago, so I needed to nail the DLs for a confidence boost. Pulls felt strong through all rounds.

DUs were slow, but better than they have been. A couple strings of about 20. Hand position and whip on the rope felt good at the start of each set but quickly deteriorated.

T2B were difficult, as always. I feel like my swing is relatively organized, but I lack the endurance and grip tolerance to stay on the bar for large sets. Lots of 3s, 2s, and 1s towards the end.

Thanks to Migdail, DH3, and Fox for keeping me going at the end.

December 20, 2013 | Registered CommenterRyan

A nice leisurely 8 AM class with Nabbott and MMMMMyers.

Clean/jerk complex: Got to 113, but it was kind of ugly -- almost a press-out on the jerk!

FSQ 170x3. This is the same weight I hit for 3 a few weeks ago, but now I'm sure I wasn't shallow in any of the reps because McDeezy was watching, and he totally would have called me out.

December 20, 2013 | Unregistered CommenterStella

@JOSH: Did you pick up my necklace off the floor when it fell off during class last night? I'm not saying you're a thief, but let's just say if it finds its way behind the desk tonight for me to pick up, there will be no questions asked.

JK thanks for picking it up; sorry I forgot to reclaim it at the end of the hour.

December 20, 2013 | Unregistered CommenterJJ

the oly tweak:


December 20, 2013 | Unregistered CommenterMichael

6am with Nick and McDowell. Great to be back at CFSBK after a week away. Worked up to 205 for the clean complex. The clean was no problem and the jerk was ugly (not heavy, just ugly). Dropped back down for a whole bunch of reps at 135 where I tried to focus on the overhead position on the jerk. Front squats: 235x3x2. A little slow coming out of the hole today. Not much pop in my legs.

December 20, 2013 | Unregistered CommenterPeter

Christopher Cross feat. Ron Burgundy Performs "Ride Like the Wind" guys! Christmas has come early or Hanukkah has come late...regardless, Christ<3pher Cr<3ss


December 20, 2013 | Unregistered CommenterJB

My parents are Armenian, and they sent me to the Armenian club, there was a portrait of Albert Azarian, and he was/is considered a role model in the community. I sometimes forget that elite athletes become international figures and they belong to the world.
Snatch+Jerk, 130#, there was no jerk really, it ended up being ugly presses, just intense pain from an old meniscus tear, so couldnt squat too much.
Linearly progressing on the Front Squats, up to 165# 3x3
In general as a person who works behind a desk 5 days a week I love fridays for all the obvious reasons, and now I cant imagine starting my fridays without snatch+jerks.

Excited about the jump start session with Fox on the 29th, and btw adorable dogs Foxes, when they lick, its like wet pieces of ham (in a good way).

December 20, 2013 | Unregistered CommenterPigeon

7am w/Nick & McDowell
Clean Jerk 55lbs 20'/ Front Sq. 80lbs 3x3
LOVED today's class with double lifting and NO cashout or WOD
(I think the strength cycle is calling my name)

December 20, 2013 | Unregistered CommenterMichelle B.

Early max out Friday with DO

40x3 50x2 60x1,1 70x1 75xF,F

Dropped back to 65 kilos for some pull to the knee and snatch complexes to work on keeping the bar back. Was feeling it more towards the end. Lots of misses though.

Clean and jerk
60x1 70x1 80x1 90x1 95xF,C,C,F

Ran out of steam pretty early today and wasn't dropping under the jerks. They got a little better, but not much.

Clean pulls at 110kilos, 3x3, heavy and slow, will have to reset these lower and work on speed on the second pull.

December 20, 2013 | Unregistered CommenterTodd

Oly lifts with Todd
Was held back at 155. Terrible day today, nothing connecting, inconsistent pulls. Blah!

Power Clean and Jerk
Worked up to before whatever I started failing at which was 209lbs

Then did some squat cleans at 195

Brooklyn Boulders
V2, V2

Lots of handstands on the parallettes, front levers and back flips afterwards

December 20, 2013 | Registered CommenterDavid Osorio

YES PLEASE to Foxy dogs at the box! Tucker and Molly take "friendly" to a new level. :)

December 20, 2013 | Unregistered CommenterStella

That Oly Twerk vid is pretty funny. Also, HAMTONGUE!

December 20, 2013 | Unregistered CommenterFox

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