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Bench Press

Fitness: 3x5 Across
Add 5lbs from last week's exposure.

Performance: 5/3/1 (3 week)

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Bench Press e5/6

Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today's reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering. Go heavier than last week

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Power Clean e5/6

Matt Chmielecki's 2 year old, Lawson in training for the 2035 CrossFit Games

  • Congratulations to the CFSBK Calaveras on their 14-2 win yesterday in Red Hook. This brings the team to a record of 5-1.
  • Since Monday is "Murph Day", we'll be doing Sunday's Deadlifts AND Monday's Presses together on Sunday.
  • We will not be running AM classes on Sunday, June 2nd as we're hosting the CrossFit Movement and Mobility Course with Kelly Starrett
  • Happy Birthday Julie Barnard!!

Memorial Day Murph Details

This year we'll be holding "Murph Day" on Monday, May 27th.  It's a day where our community comes together to celebrate and honor our service men and women.  Whether it's by completing the workout, or cheering on a loved one, or just hanging out for the bbq...All are welcome!  As mentioned yesterday, we need more grillers and are asking that folks bring some sides if they can. Details below:

What is Murph?

For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the Pull-ups, Push-ups and Squats however you'd like. Start and end with the run. If you've got a 20lb vest or body armour, wear it.  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Wow, that sounds crazy...will be there be scaling options?
Yes, folks will be able to do 1/4 Murph, 1/2 Murph or 3/4 Murph to reduce the volume.  Coaches will explain the scaling options before each heat the day of.
*The scaling option for pullups will be Jumping pullups.  Because of the number of people we expect, we will not be offering ring rows or banded pullups as a scaling option.  The volume of jumping pullups will also be reduced.

You are expected to warm-up before your heat on your heat. A perfect warm-up would be some foam rolling or soft tissue work (here is an appropriate MWOD) and some rowing or light jogging. If your ankles are tight we suggest doing a calve smash on a kettlebell handle too. Get loose and ready to go.

Ok, what time do we show up?

The gym will open at 7:45AM and we will be starting the first heat exactly at 8:00AM.   We'll be starting new heats of up to 25 people every 45 minutes and recommend that you arrive 15 minutes early for whichever heat you'd like so that you can warm-up and do any movement prep you'd like.   The last member's heat will run at 11:45AM so make sure you're here before then if you want to complete Murph.

The BBQ itself will start around 11AM and will last until 3pm.  The gym will provide meat and beer.  Members are encouraged to bring a salad, snacks, veggies or any additional sides/beverages to share. If you're going to bring a something, please post it on the event page.

Do I have to sign up for a Heat in advance?

Yes, in order to try to balance out heats this year, we're asking for you to sign-up in advance.  Please use this Fancy Hi-Tech Spreadsheet to pick a heat that you plan to attend.  Just fill in your name under one of the 25 spots for that heat and you're all set.  (Please don't accidentally erase someone else's information...but if you do, Control Z is your friend, right Bdubs?)

This Is Why You Can't Outrun A Cheetah The Big Picture
Check out the brand new Mobility WOD website
Surreal Wildlife Paintings by Tiffany Bozic 

Reader Comments (44)

Thanks a million to Coach Mel for the extended spot last night! So generous of her. And to Noah too :)

Right now, my programming is the heaviest it's ever been in three years of continuous weight training. I've been getting a lot of encouragement in the gym, direct and indirect, and I really appreciate it. Thank you.

May 23, 2013 | Unregistered CommenterMichele

I'm doing Murph during Sunday's open gym. Anyone who can't make Monday and wants to join me in the insanity is welcome - would love to do this with some other crazy people.

May 23, 2013 | Unregistered CommenterMatt Katz

Love that picture!

6am with DO and Jess:
Bench--Wendler 3
185x3, 205x3, 230x7

major wrist issues, so no PC
EMOTM--light power snatch plus 2 OHS: 115x2mins, 125x8mins

Post: Annie: 6:00, 1 mile run: 6:40

May 23, 2013 | Unregistered CommenterKevin R.

First Fox "volunteers" me to be a Murph griller then he bags on me on the blog. I thought I liked that guy.

May 23, 2013 | Unregistered CommenterBen W

SBK baby army FTW!

Bench 88x3, 100x3, 113x9. Both Foxes have now told me that my operatic screaming is actually an indication that I've lost tightness and am breathing all my power out. I'm not sure -- I realize that of course when I scream I'm exhaling, which means losing tightness. But I'm not sure I can help it. The screaming is totally unforced, and it always happens on the last rep (i.e., when I'm fatigued). Jess, would you say my bar speed on my final reps is usually good enough that I could get one more in if I worked harder on keeping my breath in the whole way?

Power cleans at 98, same weight as last week. Slow elbows again. I am definitely letting myself get away with a lot of muscling up of the bar. :S

I would like some coach-y advice on which Murph option to pick. One of my goals lately has been to stop using knee pushups (or knee burpees) as a crutch in WODs, even if it means things take longer. So do I go full-on Murph, knowing that at some point I will have to drop to my knees (I'm pretty sure 200 is beyond me at this point), or do I do 1/2 or 3/4 with the goal of completing all pushups strict? My fear is that if I do the full Murph, I will go to my knees earlier than the 100th pushup, just because I'll be tired and I'll give in to the urge. But if I do 1/2 or 3/4, am I not challenging myself enough?

May 23, 2013 | Unregistered CommenterStella

PS: Somebody who comes to 6 AM class regularly has an iPhone alarm that goes off and just keeps going forever in the coat room as we 7 AM-ers are coming in. Whoever it is, can you please shut that alarm off before you come to class? Pretty please?

May 23, 2013 | Unregistered CommenterStella

Really great day at the gym this morning - even with the muggy weather.

Bench - 170x3, 195x3, 217.5x11 - same as last week at 207.5 - according to my Wendler app that means my estimated 1RM has gone up 20# this cycle

Power Clean - 195x2x1, 205x2x1, 210x2x8 - Felt really solid all the way through. 225 is my PR on the PC so I feel like I mush be well above that based off today.

May 23, 2013 | Unregistered CommenterDan L


May 23, 2013 | Unregistered CommenterNoah

6am with David and Jess. 100# 3x5 on the bench press. This felt pretty solid. 88# on the power cleans. Felt like my elbow speed got faster after the first few minutes of the workout.

May 23, 2013 | Unregistered CommenterRebecca C

After 2 months of Crossfit picked up my first fail on my second set on the bench at 160 lbs. Frustrating. Power Cleans felt sloppy. I could've been more focused.

May 23, 2013 | Unregistered CommenterSimon

Joy -- can you please let me know the UK size of your lifting shoes? I don't know whether I wrote down that size or the US size. rebecca.carvalho(at)gmail.com. Thanks!!

I feel stronger just knowing I'm going to order these.

May 23, 2013 | Unregistered CommenterRebecca C

Stella - 1/2 sounds right. +- on the alarm thing. Super annoying!

BW - wasn't me. I wouldn't do that.

Rebecca - yay!

May 23, 2013 | Unregistered CommenterFox

6am with Jess and DO. Bench press: 195x3, 220x3, 250x9. Missed the wendler-3 week last epicycle, so I'm not sure how this compares, but I'm pretty psyched by that rep-out number. Power cleans at 185. Dropped down in weight from last week to try to focus on form. Still not opening my hands enough, but when I do the bar is hitting my collar bone (ouch). Almost feels like I'm pulling too high and I'm not cushioning the bar enough on the catch. I'm not having this problem at all on squat cleans.

May 23, 2013 | Unregistered CommenterPeter


Do you have any good reads on why Wendler seems to work at least some of the time? I'm sort of shocked by the gains I've made in my squat and press so far this cycle. Perhaps I've seen some gains just from allowing myself to eat more carbs just to see what that does to my body (not bad!), but my press and my squat are feeling better than they did even right at the end of strength cycle, which surprised me.

May 23, 2013 | Unregistered CommenterJoel W.

Cheetah or lamborghini? Since I will never learn to drive a car a cheetah now seems the logical choice anyway.

May 23, 2013 | Unregistered Commentercrystal

@Simon: At least it means you don't have my problem (I tend to be way too conservative)!

May 23, 2013 | Unregistered CommenterStella

Adidas Power Perfect 2.0 weightlifting shoes = ordered!

This might be old news for many people, but if you're having a hard time finding any Adidas weightlifting shoes in your size, check out Dynamic Fitness Equipment (253-862-8820). Todd was so helpful with the ordering/sizing and gave me a bit of weightlifting history.

May 23, 2013 | Unregistered CommenterRebecca C

Is there anywhere in NY that sells Olympic lifting shoes, such that I might be able to try on a few pairs before committing? Alternatively, does anyone at the gym have a pair of 8.5 (41 European) that they’d be willing to let me try? Thanks.

May 23, 2013 | Unregistered CommenterJon Shea

@Peter -- excellent use of the word epicycle. Bravo, sir.

Make up from last nights squat/row.

[45x5, 135x4] 195x3, 220x3, 250x10

This is far from a bad result, but didn't feel myself yesterday and didn't want to push it past this point.

Rows in :41.7/:42.1/:43.0/:43.8/:45.1. Was not myself for the rest of the night.

My best time was the same when we last did this workout, but dropped my slowest time by 1.3 seconds.

May 23, 2013 | Registered CommenterRyan

@jon shea

I have a pair of adidas powerlift trainers in 8.5 under the coat shelf thingy
they look exactly like this http://blog.roguefitness.com/wp-content/uploads/adidas-red-tilt.jpg
and have my name written on the back of them, knock yourself out.

May 23, 2013 | Unregistered Commenteruzef

1) Any recommendations for a CF in Brookline/Boston?

2) Belated, but wanted to congratulate the half runners last week, thank Courtney for her awesome cheering, and add that Aileen killed it - she was speeeeeding in the first part and still impressively paced at the end. I am also very grateful for CF training: this half was my fastest time of the six I've run, and I hadn't run much during my training and not at all during the last two weeks owing to my drawn out bronchitis and laryngitis. The fact that I could finish, let alone PR, is a testament to my fitness level, which I owe entirely to CF. So thanks, Coaches! (And credit to my mom, who ran the whole thing next to me - I want to be half as fit as she is when I'm her age).

3) I believe lists should have at least three parts.

May 23, 2013 | Unregistered CommenterWhitney B

3x5 #78 - should've done 80, but I'm being really conservative with the upper body lifts.

5 @ #108
5 @ #113

DIY Cashout
:49 dead hang
practice kipping swing
3x8 strict db press #15 db's
3/4 mile jog

Since next Thursday will be the last (sad face) day that this lift is happening, I think I'm going to try to shoot for #120. Just wanted to put that in writing so I can't puss out in a week.

May 23, 2013 | Unregistered CommenterShaye

Shaye - you can be certain that we will power clean again, hitting weights with good form is not pussing out.

Nice work, Whit B!

Jon S - there are zero retail outlets for lifting shoes that I have ever heard of. Start with Yuzef's and borrow away from there is the best bet.


Noon class (thanks Josh and Jess for letting me jump in)

Wanted 10 but alas...

Power Cleans at 198
Partnered with the one and only Dub Hub and we were amazing.

May 23, 2013 | Unregistered CommenterFox

Would you attend an 8am Active Recovery on Sundays?

May 23, 2013 | Unregistered CommenterFox

Don't think I would consistently attend a Sunday 8 a.m. AR, but it would be a nice option to have.

May 23, 2013 | Unregistered CommenterJoy

Happy to grill, assuming I am still alive.

May 23, 2013 | Unregistered CommenterChris H

slept through my alarm so hit the 8am this morning...

Bench went a little off as I was working at 145 not 140 so a 10 pound jump from last week. (Still less than what I was benching last August buy 15 pounds.) I made all but the last rep of the last set... The spotter reached in while it was still going up and kind of threw off my focus so it got no-repped. I should have stayed focused and got it up.

Cleans were good except for one when my shirt stuck to me weird as I tried to swing my elbows around. It happened to have been right when coach fox was watching me... The next 3 sets went smooth... Fox also saw a following set and asked if I dropped weight and was shocked that I said no. Wardrobe malfunction or not I didn't miss any at 112.

Over all I think some things have certainly gone up a lot for me this cycle while other things have gone up a little. I am certainly feeling the 5 times a week going on my ability to recover. Age is a factor unfortunately. I might be interested in a 8am active recovery but a little later might be a better fit for me.

Murph is going to be a suckfest but I can't think of a better way to spend the time than with you guys.

May 23, 2013 | Unregistered CommenterKeith W.

@Whitney B: I worked out at Crossfit Fenway for a year. I loved it there and still miss them.

@uzef: I may give those a try at open gym in a week or two if you are not using them. Thanks!

May 23, 2013 | Unregistered CommenterJon Shea

8 AM on Sunday? Sad to say I probably wouldn't -- Sunday is the one day a week I let myself really sleep in, plus I always go to AR on Saturdays so I don't feel like I need a full hour two days in a row.

May 23, 2013 | Unregistered CommenterStella

It would be like The Church of the Supple Leopard.

May 23, 2013 | Unregistered Commentermichele

I have had a couple of convos with ppl who mentioned they'd like a Sunday 8am class option. Not exactly AR but a group class. Perhaps you could ask the question on the blog, but outside of comments? You might get a bigger response.

BTW - I just signed up for Murph and I feel physical FEAR, like my heart is pounding and I started sweating when I hit 'enter'. But I guess that's part of the fun, right?

May 23, 2013 | Unregistered CommenterJenn G.

@Fox - no I feel great about my form. It feels good, really really good. They were clean and crisp, I just want to go as heavy as possible without losing that. in my head part of me is like "careful shaye, just add like 3 pounds" but I can definitely hit 120. I have a real problem with not believing in my abilities, so I want to make sure that doesn't happen next week. That's what I mean about pussing out... I love to underestimate myself.

May 23, 2013 | Unregistered CommenterShaye

Early (for me) 5:30 class with Fox and Josh

Bench 45x5 95x4 140x3 165x3 185x7

Same rep out as last 1 week. Bench is feeling better and better lately, though.

Cleans I ended up doing at 175 even though I had planned to drop a little more than that. They were feeling really good so I did 2 sets at 185 in the middle, but missed the second rep of the second set so finished out at 175.

3x:20 L-Sit cashout

May 23, 2013 | Unregistered CommenterTodd

Clean and Jerk "Klokov Complex"
Clean Pull+Clean+Pause front Squat+Pause Jerk
220, 220
235, 235
255, 255

Clean Pulls
330x3, 352x3x2


May 23, 2013 | Unregistered CommenterJakeL

Management: Will there be an opportunity to make up Murph at Tuesday group class for those unable to make it to the gym Monday? Thanks.

May 23, 2013 | Unregistered CommenterJoe F

I'd be up for an 8am Sunday AR class!

May 23, 2013 | Unregistered CommenterRebecca C


Good question and I thought about it for a bit and had a hard time coming up with a really solid answer. I read Wendler's book about a year+ ago so there are a lot of fuzzy details. Here are some thoughts without really looking into it:

1. It's intermediate level programming, which many people can live in for a long time, if not their entire training careers after they clear a novice progression.
2. By working off a training max, (90%) you are pushing up a high, but submax number which keeps you fresh and avoids failure. This allows long term application and sustainability in the program.
3. The rep outs provide a volume stimulus which often drives adaptation. For example in the Texas Method intermediate programming you'll have an intensity day where you try to push a heavy 5 and then a sub max 5x5 volume day where you try and create a stimulus. I think Wendler sort of blends some of those elements into one day.
4. Magic

Clean and Jerk: 155x1x10 OTM
Front Squat 175x3x3
Deadlift 340x4

May 23, 2013 | Registered CommenterDavid Osorio

yes you can do Murph on Tuesday. If you can do it on Monday or Sunday night OG that would be ideal but we'll let folks do it on Tuesday if they CANT make either day

May 23, 2013 | Registered CommenterDavid Osorio

PS I love the paintings link today. Whoever posts these is a cool guy.

May 23, 2013 | Registered CommenterDavid Osorio

Fox. Yes, yes, yes.

May 23, 2013 | Unregistered CommenterMattychm

I would sporadically attend a Sunday A/R.

5:30 w Fox.
Bench: 45x8, 135x5, 175x3, 200x3, 225x10.
Last rep was slow and ugly, prolly should have racked it at 9. One foot cramped, the other came off the ground and only Willie's squeaky encouragement got me through.

Cleans: 175 for the first 6 or 7 rounds. I couldn't stop my feet from splitting, especially on the 2nd rep, so I dropped it to 165. I'm gonna stay there next week to try to sort it out.

DIY GHD sit ups: 3x20 and back extensions 2x15 and 1x20.
Easy row and some DU practice cool down.

May 23, 2013 | Unregistered CommenterBen W


Cleans @170

The rep out seems too high, I feel like my numbers must be off. Speaking of questionable achievements, here's one while I'm posting close to the "soon no one will read through these comments" hour. Yesterday at Kung-fu I was conditioning my hands on a cinderblock to get them back in brick breaking shape when I chopped through the cinderblock. Pretty fucking cool but like a 12 rep rep-out I don't think I can claim full credit.

I think I finally found the right weight for cleans. I had to struggle a little to keep good form later on but was able to. That's the kinda weight I like.

May 23, 2013 | Registered CommenterNoah Barth

How about a 30-minute active recovery class? An hour group class + an hour AR just seems like such a long time.

May 23, 2013 | Unregistered CommenterAmy

Bench @ 185x5x3. I remember a point (about a year ago, prior to CFSBK) where I thought it would be awesome to get to doing sets across on the bench press at body weight. At the time it seemed like a pipe dream. It is now within reach. Cool.

Power Cleans @ 175

I, personally, would never attend an 8am Sunday class. But good-on-ya for those of you who would.

May 23, 2013 | Registered CommenterDoug Jones

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