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

Performance: 5/3/1 "3 week"
70%x3, 80%x3, 90%x3+

Post loads to comments.

For Time:
50 Wall Ball Shots 20/14, 10'/9'
50 Kettlebell Swings
50 Burpees
50 Double Unders
Row 50 Calories 
550m Run 

Post time and Rx to comments.

No Pressure, Coach Jess!

Blast From The Past!

Some CFSBK OGs will remember the old typepad website. If you don't remember the old yellow and blue site, check out what the daily blog used to look like! Thanks to Todd C for finding this!
Universe Crueler, More Uncaring Place Than Previously Thought

Reader Comments (21)

Just wanted to thank CFSBK, now I'm getting banner ads for the Upper Cut since I clicked that link the other day.

I'll try to stay strong but the advertising is so convincing!

July 7, 2013 | Unregistered Commenterginacatto

Nice to see a good crowd today despite the heat.

Heavy Day
Squat 3x3 at 335
Press 3x3 at 135
Clean 3x3 at 115

The worst WOD ever!!!!! I don"t know if it was the heat that made it even more grueling than Murph !! but I managed to chip away and finish at 22:42

July 7, 2013 | Unregistered CommenterNancy

I miss the old blog.

Deadlifts partnered with Andrew.

185x5, 205x5, 225x5, 235x5, 255x5, 265x3

WOD @20kg bell, 20lb ball. This was a furnace from beginning to end. The 50 burpees were the slowest I've ever done.

I was so beat at the end of it all I didn't log my time. (@Chris A: did you log yours?)

July 7, 2013 | Registered CommenterSamir Chopra

agree with nancy. i'm wiped. also hot.

July 7, 2013 | Unregistered Commenterariel c

Make-up post from yesterday:


Wendler 3-week for LBBS:
205x3, 235x3, 265x7. Probably had another one or two in me.

Throwback from last cycle: EMOTM power cleans

Muscle-up practice. Closest I've ever come to hitting one. Transitions are getting better.

12pm today.

DLs with Carlos: 315x5
WOD in 21:51, 20lb ball, 32kg Russian swings. Those 50 burpees were the worst thing I've had to do in 13 months at the gym.

July 7, 2013 | Registered CommenterRyan

@Jude, if you're reading this: when you swim laps in Red Hook during "earlybird" or "night owl" hours, did you have to register? A cursory Google search led me to a page that looks like swimming classes for adults, but I can't tell. Shoot me an email if you see this and have a sec? Would love to get some outdoor laps in this summer. Thanks! nosillajk at gmail dot com.

July 7, 2013 | Unregistered CommenterAllison K.

@Jude, echoing Allison - I had no idea that the Red Hook pool was so big until I peered in the other day. I'm stoked to use it b/c it's free and now I've moved closer. I can't find any info on lap hours, like Allison - can you please copy me if you shoot the deal w/ hours over to Allison?

I think you have my email, but just in case, courtneyleigh dot hart at gmail dot com.

Thanks! CFSBK Swim Team!

July 7, 2013 | Unregistered CommenterCourtney

I just tried to go to there'd hook pool today, mistake! Super crowded. I couldn't find anything online so I called about morning lap swim hours. They pointed me at http://www.nycgovparks.org/registration/lapswim
7am to 8:30am and 7pm to 8:30 pm.
Registration is free but you have to print out the confirmation email and bring it with you the first time you go to get a pass. I'm thinking of going Friday morning...?

July 7, 2013 | Unregistered CommenterPckr

Today was a long Sunday at the olde gymnasium. I think I drank 7 full nalgenes between 1030 and 7pm.

Sumo Deadlifts
Worked up to 315x3. Not a grind, just some medium heavy pulling. Had to switch grip and my supinated side wasn't feeling really secure with the narrow grip so I called it there.

Today's Chipper:
WB Rx'd
KB @ 1.5p and overhead
everything else rx'd


Felt really good with everything until the rowing which was slow slog averaging 1 calorie per 2 pulls.

Nothing like a long chipper on a HOT day. Long live CrossFit

July 7, 2013 | Registered CommenterDavid Osorio

Jumped in with the 10am class for the WOD:
19:11 rx'd
14# 9ft wb, 24kg american swings
-did 20 wb to start then sets of 10, all kbs and burpees in 10's, du's in 2 sets of 25. The worst was by far the rowing. I just didn't want to do it. The bright hot sun made that run awful and I felt like I might chuck at the end of this one. Really liked this though and would be interested in seeing it again on a not hot as balls day. Loving Chipper Sunday's!

July 7, 2013 | Unregistered Commenterlady fox

Allison, Courtney & All -

I am a big fan of the Red Hook Pool (aka Red Hook Country Club). Ending the day with some laps outdoors is pretty amazing and I wish the season was longer than July-early Sept. I typically go in the evening when it's open for lap swim only and usually end up sharing a lane with 2 or 3 people at most, which is very manageable. There are times when it's busier but for the most part everyone is relaxed and stays out of your way. After 7pm the recreational area is closed and the pool is only open for lap swim and this time of year you can swim until ~8:30. I have gone in the morning a few times and it seems to be the same volume of people. On the weekends the lap area is always open but it seems to be a bit more disorganized and the general swimmers etiquette is pretty non existent, which can be annoying but no reason to skip a chance to get in some laps. At the beginning of the season they may have a table set up for swimmers to sign up with the Parks and Rec program but there is no fee and I assume it's just for them to track the volume of swimmers using the facility. They do run swim programs but the swimmers are in a separate area of the pool so people taking lessons and people swimming laps don't have to share the space.

If you go some general info....

The RHCC is no frills. Bring a lock. They will not let you in if you do not have a lock to secure your stuff in the locker room. You are not allowed to bring anything into the pool area other than your swim gear, towel and maybe a water bottle and this is seriously enforced. I've locked my bike there without incident but I know people who have had issues so I'd just make sure you lock your bike properly. I also drive there at times and parking is easy, I often get a spot on the same block as the pool. It's a great NYC resource and I love heading there after working out at cfsb. Also, on the weekends there are terrific food trucks on the fields across from the pool which is a strong motivator for me to actually go and swim. (FYI - they do stay open when it rains. If you decide to swim in the rain I can almost guarantee you will have the entire pool to yourself. However, the lifeguards will hate you).

Happy swimming :)

PS - DO, maybe cfsb swim caps one day?

July 7, 2013 | Unregistered CommenterJude

DL 135x5, 185x3, 205x5

50 WB @ 14# 9'-- may have only done 45, who can tell?
50 KB @ 1.5 pood-- broken up, felt like quitting, finished
25 Burpees-- had to stop there or I'd still be doing them now
25 DUs hey! If we're doing 25s, why stop?
25 Calories-- well, it rolled over to 26 as I was unstrapping, but who's counting?
Once around the block-- got a nice little sprint at the end.


Big sweaty fun today. OH! and if we're talking merch, how about a CFSBK onesie with a kettlebell and the words "I pood"?

July 7, 2013 | Unregistered CommenterPeter H.

Sunday night OG.
DL Wendler 3 week. W/U: 135x5, 185x5.
Work: 230x3, 265x3, RO: 295x10. Noah said my butt was coming up first on a few of the later reps. I'll keep that in mind.
Bench 1 week. W/U: 45x4, 135x5, 185x3.
Work: 195x5, 225x3. RO: 245x4. Failed on the 5th, it got a bit out in front of me. Didn't feel locked in on the bench today, shoulders were a little fatigued. Thanks DFung for the spot and company.

Then 25+ minutes of torture.
WBs: 5 disciplined sets of 10.
KBs: 1.5 pd above head, 4 sets of 17, 13, 10, 10.
Burpees. Took forever. Wanted to quit or die. Could not breathe.
DUs: once I could breathe again, these weren't too bad. Went outside and got a little breeze. Maybe 6 sets.
Row: really painful at first but got a little easier once I got into a rhythm.
Run: slow jog.

Was happy to finish. Feeling pretty crushed.

July 7, 2013 | Unregistered CommenterBen

@samir-finished 18:56. Yup, that wod sucked ass.

July 7, 2013 | Unregistered CommenterChris A.

sunday funday

95x5, 125x3, 145x5, 155x5 (this is 5# up from where i ended last cycle. first exposure of this cycle that i've made it to)

chipper from hell:
WB: 14#, 9' - 5 sets of 10, all clean above the line, felt sold just took 3-5 breaths between each
KB: 20kg, face level. 10-10-15-15. merrrr... just my hands and my lung capacity here.
Burpees: mostly sets of 5. a couple sets of 7 or 8 in there to punch thru a few more. just.... so hot and so winded.
DU's: 27, 23. happy with two rounds. felt relaxed, honestly. focus on keeping front body tight, shoulders relaxed, and not piking hips. it worked.
Row: so slow. just went nice and easy. closed my eyes for a bit so I wouldn't have to watch that number crawl ever so slowly towards 50...
Run: also slow, but fine and kept myself busy with some mental positivity (you're almost done; you can do this; just keep running). sprinted the last bit from 3rd ave in.
Time: 22:18

July 7, 2013 | Unregistered CommenterWhit H

oh the old blog!!🐙

July 7, 2013 | Unregistered Commentermichele ma belle

Snatch practice for 15 min, used the boys elko bar or whatever it's called
Worked up to 10k plates on each side. Testing the waters

Wod: rx'd except 20kg kb?
I was pleasantly surprised by this one. Thanks to Stef paddock for being by my side, was nice to have someone to work next to. Also big thanks to DO for staying by us. I definitely would have given up on the run- I always feel so slow and useless w/running.

Wall balls:30/20, kb swing: 25/15/10, burpees:10/5s for remainder, du:40/10
Row was miserable. I second lady fox on almost puking. Du went well, focused on rotating my shoulders back so I wasn't in a bad position and that really helped string them together. I feel like I managed the workout well, it was brutal in the heat, but I kept moving steadily. (Although it does help to have DO watching over you.)

Calf mash mob at clinical w/uzef. About 10min/side

July 7, 2013 | Registered CommenterSarah la Rosa

Got in to do some squatting and deadlifting that I missed this week.

320xI think 8 on the squat rep out. Lost count. Was relying on Noah. This felt surprisingly crisp. Then 320x1x7 on the DL, working on my set up. Still don't feel entirely comfortable setting up at the top, reaching for the bar as Noah said. Nonetheless, it's still all way better, just not comfortable. Thanks to Todd also for watching my back set up also. Did some GHD situps to cash out.

July 7, 2013 | Unregistered CommenterJoel w

Awesome, awesome, awesome. Thanks, @Jude!!

July 8, 2013 | Unregistered CommenterCourtney

Thank you, Jude! Might try to get some laps in Tues a.m. or Thurs a.m.

July 8, 2013 | Unregistered CommenterAllison K.

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