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Fitness: 1x5 across
Get stoked to lift some heavy weight.

Performance: 5/3/1 "5 week"
65%x5, 75%x5, 85%x5+

Post loads to comments.

For Time:
3 Rounds of:
20 Thrusters 75/45
50 Double Unders


3 Rounds of:
15 Kipping Pull-Ups or Ring Rows
15 Push-Ups


Run 400m

Post total time and Rx to comments.

Whitney B Bench Pressing at TTD

  • Good luck to Coach DO, Jake Leivent and Brandon Renert who will be competing in the 2013 CT Open Olympic Weightlifting Championships today!

Kettlebell Kitchen at CFSBK!

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They will make their first delivery to our box on July 24th (and every Monday & Wednesday thereafter). The order cutoffs are:

-Wednesday evening by midnight for Monday delivery
-Saturday evening by midnight for Wednesday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here: MENU
Ordering instructions and FAQs can be found here: FAQs

We'll have some of the folks from KBK at the gym on Saturday the 27th from 8:45am onward to give you the 101 and some samples of the food if you're interested but not ready to pull the trigger.
Stop Glossing Over The Good Stuff

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Reader Comments (12)

Go get em Captain.

July 21, 2013 | Unregistered CommenterFox

good luck lifters!

i am PSYCHED. PR on my five rep deadlift.... failed on the fifth rep, so rested a bit and then tried again and KILLED IT. fuck yes!

then that wod destroyed me. my lord.

July 21, 2013 | Unregistered Commenterariel c

KILL IT lifters!! Awesome job Ariel!!

Happy with my DL for today but feel like i could have gone heavier. After TTD i've bumped up my lifting weights during group sessions but didn't want to get too greedy today, but still feel like i could have gone 5lbs heavier.

Actually enjoyed today's WOD....EXCEPT FOR THE DOUBLE-UNDERS, grrrrrr. I found them to be SUPER frustrating today, even as just attempts. Then Fox busted me for doing single-unders. I was so frustrated i was on the verge of tears in the middle of the WOD, but thankfully i held them in until i got home. Yep, i cried over double-unders!

July 21, 2013 | Unregistered CommenterBecca

Becca, I've been there. All I can say is that it gets better...SLOWLY. I'm never going to be super-coordinated a la Mike Mishik, but over the past 2.5 years I've gone from "double-unders make me cry and curse" to "I pretty regularly can do 5 in a row, and sometimes I get 10 to 15, but even when they're only coming in 2s and 3s they don't get me down." Like I said...SLOW progress. But progress nonetheless.

Deadlifts 150x5, 170x5, 195x10, need to work on where my shoulders are.

WOD was hideous. I scaled everything, even the pushups, and I wasn't expecting to have to do that. But it would have taken me all day otherwise. 12:31.

July 21, 2013 | Unregistered CommenterStella

Deadlift - 255x5, 295x5, 337.5x10 - felt nice and easy. Had 2-3 more in the tank but decided not to push it.

WOD - this was *way* harder than it sounded on paper. The 60 thrusters caught up to me pretty quickly and the pull-up/push-up part was a lot slower than I thought it would be. Did the first round all unbroken, then thrusters unbroken and DU in 2 sets. Then 10-5-5 and 3 sets for the DU.

Ended up with 12:19 Rx'd.

July 21, 2013 | Unregistered CommenterDan L

2nd group class after foundations... the WOD was a bit intense. Thanks to my partner Josh for encouragement and thanks to whomever put away my dumbbells while I was dragging at the end of that run.

July 21, 2013 | Registered CommenterMike W

go d.o.. go

whoever programmed the for time portion is dead to me. dl's were cool, had a good time. ft? it broke me. i've been in bed all day cuddling gatorade. for reals i could not do du's or singles.. and had to run the rope. DEAD to me i say! but just for today.

serious bonkage kids. urp.

July 21, 2013 | Unregistered CommenterJB

Good luck lifters!!!

LOVED today! Fo' serious.
DL 160#--felt good, ladies totally stroked my ego by saying I should go heavier next time. I have been neglectful about my Sundays this cycle, so I think this was a good place to play it safe.

WOD was bitchin...AWESOME. I'm jealous of all the DU hate/love talk. I can't even do them cause they FCUK up my bum knee. So I did 100singles. Poo. Thrusters were hard. Tried to break then up 10-5-5 the last 2 sets.

Left me zapped and smiling.

July 21, 2013 | Unregistered CommenterGracie

Aw, I'm cheesily honored/excited to be on the blog, thanks BlogGods! TTD was a really awesome day that I'm grateful to have been able to experience.

This WOD sounds kind of gross - I spent the day "sailing" (aka spectacularly seasick hanging off the back of a boat) with Lauren Bates, so all of you who accomplished any movement today are some real heroes.

And hope the meet went well.

July 21, 2013 | Unregistered CommenterWhitney B

Long, kind of lazy workout at open gym tonight.

Hit the set of 5 deadlifts at 225#, which felt strong. Opted to skip the wod for some clean and jerk practice. PR'd my (hang) clean and jerk at 133#. Went for it at 143#, but I chickened out of the catch at the last minute and caught it in a funny quarter squat instead. Didn't even try to put that overhead, but I will take the 20# hang power clean PR!

Then practiced the things I suck at most: double unders, pull up negatives, and handstand wall walk-ups. I really enjoy getting to play around with stuff at open gym, I wish I could make it in more often.

July 21, 2013 | Unregistered CommenterLaura Mc

Quick OG session tonight.

Hit Deadlifts for:
135x5 185x5 205x5 235x5 265x12

Felt good on the rep-out, after I reset properly for rep 2 and I'm told maintained a good start to my pull for most of the set.

Hang Clean and Jerk (Kilos):
60x1 65x1 70x1 75x1 80x1

Clean and Jerk
85x1 90xf,f,f

Power Clean and 2 Jerks

Ran out of steam by 90 and couldn't get it overhead. Did some light work after to reinforce the drop under in the jerk.

Then some handstand practice, a couple solid balanced moments.

July 21, 2013 | Unregistered CommenterTodd

Oh and I can't wait to hear all about the meet.

July 21, 2013 | Unregistered CommenterTodd

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