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Back Squat

Fitness: 3x5 Across
Add 5lbs from last weeks Squats.

Performance: 5/3/1 (1 week)

Post loads to comments.
Squat e10/12

4 Rounds Not For Time:
8e Dumbbell 1 Arm Push Press
8e Dumbbell 1 Arm Renegade Row
270m Run

Go as heavy as possible with good organiation on dumbbell weight.

Dr. Judy gets her Bench on

  • Happy Belated Birthday do Avi S and Marian L!

Save The Date

Coach Margie and fourth interation of the Tough Titsday Powerlifting Meet return! Ladies, it's time again to showcase your awesome strength on this great day of lifting. Registration info will be available after June 1, but start planning now!

Who: SBK women who have been training consistently for at least 3 months.
When: July 14, 2013, time TBD
What: 3 attempts to find a max rep in each of the following lifts:
Backsquat, Bench Press & Deadlift.

Whitney H Teaching Yoga at Bend & Bloom

I'm substitute teaching two yoga classes this coming Saturday, two short blocks from CFSBK!

When: Saturday, June 1
1:45PM - Open Flow (90 min) - for students already familiar with yoga basics
3:30PM - Basics (75 min) - for students who may think they're "not flexible enough" for yoga and are interested in getting some experience with the fundamentals

708 Sackett Street
(b/t 4th and 5th Ave)
You do not need to sign up for class in advance online, but if you've never been to the studio before, I'd recommend getting there at least 10 minutes early to fill out a new student form and get settled. The studio has a great new student special if you've never been: 3 classes for $30 with a 30 day expiration. I'd love to see some people there! Let me know if you have any questions: whitneymhubbard(AT)gmail.com.

Becky Rich competed raw in sleeves at the USPA 2013 Beast of the Bluegrass with a 142.5/105/152.5 (314/231/336) for a 400kg (881lbs) total. This total retakes the 123 all time record. The record was held by Gunha Sampa of India at 876!
The Relation Of Snatch, Clean & Jerk And Squat Weights Cathletics

Reader Comments (37)

folks with standing desks: what are you standing ON? a rubber/foam mat of some sort? my dogs are barkin'.

May 29, 2013 | Unregistered CommenterJJ

6am with Josh and McDowell. I'm still a mass of soreness from Murph, so I opted for recovery squats instead of the wendler-1 day. Squats: 235x3x3. Felt good to move some weight. Accessory work with a 45# DB. Push presses were no problem. Renegade rows were some serious work.

@JJ: I stand on a wood floor (wearing lightweight shoes) and move around frequently. I noticed my feet got stronger quite rapidly. The first day I had a standing desk I couldn't wait to sit down at the end of the day. Now it is no big deal.

May 29, 2013 | Unregistered CommenterPeter

6am with Josh and McDowell. 150# 3x5 for the squats (last set was 152.5 because I put the wrong plate on one side of the bar ....) Josh gave me excellent advice - be confident. After that, I think my depth was solid. Accessory work with 20#, then 25# and then 30#x2 DBs. Followed by pull-up practice: 3x12 with the thin green and red bands.

Murph soreness is now almost gone!

May 29, 2013 | Unregistered CommenterRebecca C

JJ - Just the regular floor (corporate carpet tiles). Sometimes I wear flats, sometimes I'm in stocking feet. I had the same issue when I first started though. Joel gave me a good cue about to make sure I'm standing on the balls of my feet instead of keeping my weight in my heels. Basically, you should be able to sort of bounce and lift your heels off the ground. I also move around a lot and sit for short periods of time. From what I've read online, some people use a foam mat, but I haven't found that I need it. Good luck!

May 29, 2013 | Unregistered CommenterKMo

I'm very late in joining in on yesterday's discussion triggered by Noah's post. Here is the blog post Noah was referring to:


I think in that last post, I had avoided one awkward topic, which came up in Noah's post yesterday. Which is: even if you are happy to do Murph with your friends here, at the house David built, in remembrance of a brave and strong man, are you happy to do it under the banner of 'supporting the US military' and 'what it does' for 'us'? That answer will not be the same for everyone.

Perhaps we might want to think as a community of a way that we can do Murph in a more inclusive way, so that the man behind the WOD can still be commemorated even if the policies and organizations he represented at times aren't.

May 29, 2013 | Unregistered CommenterSamir Chopra

It's also worth pointing out that the CFSBK Monday post on Murph sticks to invoking the 'sacrifices' of those who served in the Armed Forces so its a quite a focused remembrance - not a general 'lets get behind the boys no matter what they do' call.

May 29, 2013 | Unregistered CommenterSamir Chopra

@JJ - my husband uses this one:


A little pricey, but maybe your work will cover it? I think it's touted more as being for housewives making their husbands dinner, but if you can get past that, your feet will thank you.

May 29, 2013 | Unregistered CommenterBianca S.

Thanks, guys. Really helpful input!

May 29, 2013 | Unregistered CommenterJJ

I was running around all day yesterday and didn't get to weigh in on Noah B's post. I've thought a lot about the issue since Samir and others raised it last year, and haven't arrived at an answer that reconciles all of the little jagged pieces of my belief system(s.) However, on Memorial Day, I liked how Matt Ufford put it on Facebook. To paraphrase, he raised a glass in rememberance of some of his fallen friends and "All those taken by war." I thought that was pretty poetic and all encompassing. (Matt, if you're reading, sorry to hijack, but as always, you nailed it.)

Of course, in my tendency to navel gaze I began to go down the road of "why treat war like a natural disaster" or something that just unavoidably happens, as opposed to a breakdown of diplomacy and trust (or worse.) I stopped myself. I'm happy to suffer once a year and think a little about people who have been touched by war and have faced something terrifying and humbling with as much grace and bravery as they could muster.

May 29, 2013 | Unregistered CommenterNoah

Second WOD at CFSBK today at 7am, and I just had to mention how impressed I am with your box. I started Crossfit about two years ago, and after moving to Brooklyn 3 months ago I spent some time at a box that wasn't a great fit, so it was very refreshing to come to CFSBK and feel at home again. Thanks for the warm welcome and looking forward to WODing with you all in the future!

May 29, 2013 | Unregistered CommenterFink

As someone who takes care of veterans in my professional life, but has have never served in the military, its hard for me not to think about war from the personal, individual human perspective. In this role, I frequently see the aftermath of war in many individuals. Its not pretty. Its long-lasting in its consequences and negative effects. Its often extremely difficult to treat-especially the mental health consequences. Therefore, its difficult or impossible for me not to connect to the human tragedy of war. I see it almost every day in the mutilated bodies and minds of my patients. And, that is irrespective of what I think about the "rightness" or "wrongness" of any particular conflict. This conclusion trancends WWI, WWII, Vietnam, Korea, and all more current conflicts.
My draft number during the Vietnam war was 56. Its very clear I would have been drafted if I did not go to medical school. In fact, my draft board in Queens would not believe that someone from my neighborhood was going to graduate school. They made me prove (3 times!) that I really was going to school. My draft board was cannon fodder. I know at least 5 people whose names are on the wall in Washington who lived within one mile of where I grew up. There are more I have forgotten.
So, I identify very much with what I think Noah is trying to communicate. I believe it was Patton who said: "War is hell". And Einstein who said: "“Older men start wars, but younger men fight them.”
These are two lessons I don't want to forget.

May 29, 2013 | Unregistered CommenterMike

Samir, it was great to revisit your blog post on this topic. Thanks for reposting the link and for writing it in the first place. For me, this part pretty much sums it up, "And even though I do not think performing a ‘Hero’ workout will honor the memory of the fallen as much as working to end wars will, if performing it helps someone think about war and its cost, then I’m all for it."

I didn't get the impression that we (CFSBK) were making a grand political statement on Monday. I look at Murph/Memorial Day as a community day and a chance to honor Michael Murphy who died in name of this country (and others “taken by war” – I like that), regardless of whether I/we condone The War, war/violence in general, CF mainsite posts, whatever, or not. To me, it’s okay to pause, enjoy a good day with friends and family, and remember the casualties of war without trying to solve all of the world’s problems, or reconcile these internal inconsistencies, in one day.

May 29, 2013 | Unregistered CommenterKMo

I had a standing desk for about a year at my last job. Thankfully, my new job will be providing me one in a couple of months.

The great benefit of the standing desk is to force variety. Walk around while you work. Pace, sway, whatever. Have a bar stool next to you so you can sit if you want to sit. Whatever you do, you will not be locked into a chair allowing your life-forces to slowly seep out of you until you die. Yeah, sitting is that bad for you.

You feet will stop hurting, so don't bother getting a pad. Only beauticians use pads. I would also suggest sitting some. I tended to gravitate to the stool around 4:00PM.

There is a piece in The New Republic about Murph & Crossfit. While the piece itself is poorly written, I do think that the issue of the military and crossfit is one that is worth exploration.

As crossfit has become a larger brand, the spotlight has begun to shine even brighter. My feelings on war, & the military have changed quite a bit since joining sbk over 2years ago. This is what it comes down to for me:

During a murph at SBK, I remember seeing Sean B cross the finish line in a weight vest. Tired and exhausted, his daughter jumped into his arms and he continued to run a few more feet. Sean B, who is a in the special forces (i think), is one of the nicest members I have encountered. I remember thinking that day: I don't care what war he is fighting in, I don't care whose agenda that war serves, I care that Sean B, is able to pick up his daughter whenever he wants.

That's why it (murph) is important, to me. Because it forces me to remember that we all don't live in a vacuum. Choices are made for a variety of reasons. Who am I to judge those?

At SBK for Murph, we have the choice to participate, or not to participate. That day I decided I would participate, and I will continue to participate.

May 29, 2013 | Unregistered CommenterDH3

Re: Military

I actually see both sides of the debate.

I am very grateful that we have a strong military to defend our nation when necessary. That being said, Noah's points are extremely salient. I know for a fact though that this same military does deliberately target certain teens and young adults who are less-fortunate citizens when enrollment scouting... based on socioeconomic and/or ethnic demographics... to get them to possibly die on behalf of causes they may or may not believe in... with the notion that they don't have other options based on their lots in life.

Thus, Noah Barth... I get where you're coming from.

May 29, 2013 | Unregistered CommenterRahsaan

Beautiful point Dr. Mike. Well focused.

Rahsaan, I'd be careful about my language there- and again, I think that was what Fox reacted to in Noah B's post. When you present opinion as unassailable truth, you are asking for trouble.

Case in point: "I know for a fact though that this same military does deliberately target certain teens and young adults who are less-fortunate citizens when enrollment scouting."

Do you know for a fact? Do you have access to high level military recruitment documents? Is there hard evidence of quotas of people of a certain race or class? Or do military recruiters look for low hanging fruit: people who need money for college, people with low-grade criminal history, etc? Again, I don't disagree with your larger intention- military recruiting absolutely can be exploitative and biased. That said, to say you know "for a fact" means you are either secretly a 4 star general with a security clearance, or that you are being sloppy and either purposefully or recklessly incendiary with your language.

I love the blog being an open forum for comments related and semi-tangentially-related to Crossfit/exercise/wellness. That said, basic rules of civil discourse apply.

May 29, 2013 | Unregistered CommenterNoah

Being the only male in my family to never have served and also being close friends with more than 8 active (one just retired) military personal I see it as a time to remember the sacrifices of those not only dead but living. The months away from families, the risks, the scars physical and mental and of course the ultimate of sacrifices some have made. One doesn't have to be "pro-war" or favor the government's decisions for this current war to be able to take a moment to think about those that did make those sacrifices for the general good. After all, it's about the soldiers themselves not the wars or the geopolitical landscape that put them into those situations we are remembering. People easily lose sight that this day started for the fallen in the Civil War and has continued to today. Soldiers gave their lives so that we (right or wrong) can sit here and denounce those same people and government as much as praise them.

I do murph for them and it might not come withing a 100 miles of the things they have to go through and deal with but its the least I can do to honor them.

May 29, 2013 | Unregistered CommenterKeith W.

Noon class
Still losing the rack a bit.

NFT with 50-55-65

May 29, 2013 | Unregistered CommenterFox

csa folks: one week from today is a monthly meat delivery and the FIRST weekly veg delivery of the year.

pick up for everyone is from 6-8:30 PM.

May 29, 2013 | Unregistered Commentermichele

Noon class:
(45x5, 95x5, 125x5, 145x3)
-wasn't sure how these would go but very happy. Glad my repout buddy Zachariah was there setting the pace!

4rnt with 30#. Wanted to do 35# but that's where my murph soreness held me back. That and the 125% humidity that was in full effect. Bring your water bottle and an extra shirt tonight guys!

May 29, 2013 | Unregistered Commenterlady fox

Mgmt: Will there be open gym on Sunday?

May 29, 2013 | Unregistered CommenterJoy

FWIW, this was the thread the gym had on this issue like 16 months ago:


May 29, 2013 | Unregistered CommenterJoel W.

Mgmt: will there be deadlifts on either Saturday or Monday?

May 29, 2013 | Unregistered CommenterMrav

I had similar feelings to the Memorial Day workout, but I don't feel that the way in which this topic was brought up was tactful. I, personally, chose to look at the workout overall as an opportunity for a positive experience and good times with good people, and if I could have made it, I would have participated. I do admit I am a little jealous of all of the stories and memories everyone has been sharing from the experience. I just wouldn't buy a shirt or anything like that as I don't agree with that part of it. And that's fine. Anyway, I think this mostly falls under the "if you don't have anything nice to say, keep your mouth shut" category.

May 29, 2013 | Unregistered CommenterAmy

Oh boy, I've been biting my tongue since reading Noah B's post, but I just can't help myself.
First of all, the reason we are able to have this discourse is because of the freedoms provided by this country. Thank you to anyone that has suffered in order to allow this.
I love men and women with guns that at a moments notice will jump at the chance to protect me. I love police officers that protect me with little regard to their safety. I love firefighters who don't ask me race or religion as the race into my burning home. I should be honoring these men and woman more than one sunny afternoon in May, but I don't have the courage or strength to do what they do. So I make a half assed attempt at honoring them. As if my 49:24 WOD can make me as worthy as Murph. But I don't mind, in fact I love it. It's the best I can do. I'm a 42 year old middle school teacher. My fighting days have passed. Not joining NYPD now. Not joining FDNY today. But there are men and woman that risk life at their jobs everyday. I'll honor them any day of the week. The program I've fallen in love with, CrossFit, honors them. Take a look at the main site, how many uniforms can you count on a daily basis? If honoring these Heroes is not your cup of tea, well maybe CF is the wrong program. This blog was loaded with support for Margie and the word "Tits" a few weeks ago. That was an amazing show of support for Margie and CFSBK. I don't remember any posts that disagreed with David or the stand South Brooklyn. I'm a bit shocked to see several anti-Murph comments here. I know, I know....it's not Murph but the policies of our Military. So then voice that on a personal blog, Facebook, twitter, etc. It's bad taste to do it hear on Memorial Day. These Heroes have nothing to do with policy. They are soldiers, police officers, and firefighters. I'm sure most of these CF heroes sacrificed themselves under the direction of their Commander In Cheif. Obama or Bush. So then if you voted for these administrations, then you might have fucked up. Want to made amends? How about Murph 2014?

May 29, 2013 | Unregistered CommenterRob F

After reading that the #1 regret of dying men was that they worked too hard, I decided to bone out of the hospital and LIFT SHIT.

Power Snatch: Work up to a heavy single
206 (PR)
211 (PR)

Sots Press
65x5, 85x5, 95x5

HBBS 3x5@325

Scone and Muffin cashout

May 29, 2013 | Unregistered CommenterJakeL

Sorry for typos. Not that easy typing on a iPhone with one hand.

May 29, 2013 | Unregistered CommenterRob F

Squats, partnered with Nick. This shit is getting heavy.

267.5 x5 x3

May 29, 2013 | Unregistered CommenterSamir Chopra

No, you were not hallucinating: you DID see me at 6:30 PM class tonight.

Squats 140x5, 160x3, 180x5. Arturo said I had more but man, I don't think so, not as humid as the gym was (and not 2 days post-Murph).

Accessory work with 30# DB. Why is it I think NFT = not so bad? I feel like a limp noodle.

May 29, 2013 | Unregistered CommenterStella

6:30 with McDowell and Arturo

45x5 135x4 185x3 215x5 240x3 270x5

Rep 5 moved better than rep 4 but I decided to be cautious and leave it there. 270 matches a top 5 from the end of strength cycle.

WOD with 45# and 300M rows was tough. Getting into and staying in a good position on the renegade rows was causing me all sorts of cramping and pain in the hips and quads. I think the lack of shoes made it harder to place my feet properly.

May 29, 2013 | Unregistered CommenterTodd

Holy hell @Becky Rich link. 123# and she is insanely strong.

started reading this and I like how diverse her background is: http://www.sweatpit.com/forum/ubbthreads.php?ubb=becky

May 29, 2013 | Registered CommenterSarah la Rosa

Squat PR tonight for reps! My old 1RM was 135# and tonight I squatted 140x3x5. Yay!

May 29, 2013 | Unregistered CommenterJanelle


Matches the reps for the last one week with +10#.

Accessory work with 40, 55, 60, 60.

May 29, 2013 | Registered CommenterDoug Jones

5:30 with Arturo and MeLo.

Recovery squat day--my hands and body are still feeling it from Murph.

[45x5, 95x4, 135x3, 190x2] 215x3x3

Felt very wonky and heavy. Want to be back on my game for the Saturday repout.
Hope that my hands are in better shape to bench and clean tomorrow.

Accessory work (3.5 rounds) at 40, 45, 55, 60. Felt the same discomfort in my quads as Todd did trying not to pike or turn over.

May 29, 2013 | Registered CommenterRyan

5:30pm with Arturo and MeLo. more sore today than I was yesterday, by far.

45x5, 95x5
115 - 3x5
kept it super light since it's been 6 weeks since i squatted and my legs were feeling a bit noodle-y post-murph.

NFT workout with 20# DB and row instead of run. foot is feeling better, but going to stay off the running for another few days before i test it out.

foam rolled for one solid hour post-class. love me some A/R.

also, as a general expression of joy: I biked all over brooklyn today (slope, cobble hill, dumbo, fort greene) and it was incredibly fun. after not having a bike for a couple years, i'm remembering what an awesome way it can be to get around and to explore areas I don't automatically spend a lot of time in!

May 29, 2013 | Unregistered CommenterWhit H

also... GO HAWKS!!!!!!

May 29, 2013 | Unregistered CommenterWhit H

Just seeing these replies.

Rob and Amy, initially, I was going to bite my tongue too as I rarely comment here... an d really had no desire to engage in a debate... but I think the way Noah B. is being chastised is unwarranted as he said nothing derogatory and expressed his own views on a public message board that promotes community for CF members. Several of you have rightfully pointed out that our military (I myself also have veteran relatives, including one of my sisters) fights for our right to pluralism, but then contradict that by implying that Noah should keep his views to himself, because they differ from yours. That’s hypocrisy.

Noah A., I do stand corrected. My goal was not to be inflammatory, but more so to say that I could see why Noah B. felt so strongly about the topic and that it was unfair that he was scolded for voicing his opinion in a forum where openness is encouraged. I used my own experiences with recruiters from my teens when I made that statement. You're right in that the logic of my statement for the military as a whole was flawed. I admit that in hindsight. However... in the vein of choosing words wisely though, I would admonish you against telling community members/customers that misspeaking or being spirited during a debate on a public forum might get them into "trouble.”

May 31, 2013 | Unregistered CommenterRahsaan

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