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WOD 8.20.13

5 Rounds for time of:
10 Burpees
5 Deadlifts 275/185
30 Double Unders

Post time and Rx to comments.

Rob Is documented his quest for a 400lb Squat. Amazing stuff!

KH Wants you to get your Oktoberfest on!


Hello friends from SBK! This is something I (Kristen H) did a few years ago with some friends and have been itching to do again. There is a Circle Line cruise that departs from the west side of Manhattan, takes a few hours to slowly cruise up the Hudson so you can enjoy the fall foliage, and then drops you off at the Bear Mountain Oktoberfest celebration. There is beer, sausages, kraut, and best of all: an oompah band with old people dancing in traditional German garb. Ah. Mazing. You get three hours to enjoy Oktoberfest, and then board the boat and are back in NYC by the late afternoon - just in time to boogie to BK and catch some open gym!

I have already bought a ticket for myself. You should buy one too! You should also buy one for your husband, wife, kids, brother, aunt, best friend, and anyone who I forgot to include on this email. Click on the link below before they sell out and let's do this. AMRAP schnitzel - 3, 2, 1, GO!

Date: Sunday, September 29th
Boat boards: 8:30am at Pier 83 in Manhattan (42nd street and 12th avenue)
Boat returns: 5:30pm to Pier 83
Cost: $50 for a ticket, plus whatever food and drinks you want to buy

Click here to purchase a ticket!

xo, KH
PS - Yes, there is beer on the boat.
Why Do We Get Bored? Vsauce

Reader Comments (38)

Did this with Jess at about 10pm after classes on Tuesday. Oddly enjoyable listening to dub and training in an almost empty gym.

Rx'd in 9:18.

Was anxious about the deadlifts and they felt heavy but I moved consistently well through all the reps of the triplet. Jess killed it. I think she lapped me around the 3rd round.

August 21, 2013 | Unregistered CommenterFox

That cruise sounds amazing. I'm in.

August 21, 2013 | Unregistered CommenterMatt Katz

Errr...never mind. I'll be at a wedding in Colorado that weekend. But drink five times as much for me.

August 21, 2013 | Unregistered CommenterMatt Katz

@Fox Dub + empty gym + deadlifts = obvious and awesome levels of awesomeness.

August 21, 2013 | Unregistered CommenterGracie

Badass video showing just a sliver of Rob's effort and tenaciousness in getting that 400lb squat.

Respect !

August 21, 2013 | Unregistered CommenterMichele

6am private with Josh. Worked on a tough little clean and jerk complex: clean pull, just off the floor squat clean, 2 front squats, jerk. Then worked on a new jerk drill where the back foot is already positioned and only the front foot moves. Liked this a lot. Really emphasizes the step and getting my head through. Conditioning: 8 muscle-ups, 12 power cleans (135), 16 front squats, 20 DB snatches (45), 16 front squats, 12 power cleans, 8 muscle-ups. Whole shebang took ~19 min, but I got through all but the last 8 muscle-ups at around the 11 min mark. Massive amounts of sweat made the rings very slippery. Need to find a solution to this. Josh suggested wearing wrist wraps. On the plus side, I started the workout with 6 unbroken muscle-ups which ties my PR. Think I could have done a few more except for the sweat issue. Was feeling a very good hip pop today.

August 21, 2013 | Unregistered CommenterPeter

All the singlet lifters, all the singlet lifters.
Now put that weight up...

Well done Rob!

August 21, 2013 | Registered CommenterSamir Chopra

I like that Rob went reverse-Samson to get that squat. Shaved off all his hair, and got stronger.

Awesome video, and so clear how ready Rob was to hit it when he unracked. Other times the bar looked ready to crush him and at the meet, he popped it out of the rack.

August 21, 2013 | Unregistered CommenterJoel W.

6am with McDowell and Noah. Made it through 3 2/3 rounds + 11 DUs (counting attempts), at 145#. Today made me even more excited for this cycle -- really looking forward to the challenge of Wednesday's heavier WODs.

@Rob - the video is great! Congrats!

August 21, 2013 | Unregistered CommenterRebecca C

7am with McDowell and Noah. Made it through 3 and 3 burpees. Doubles held me back considerably. Managed to get 7 chained together.

August 21, 2013 | Unregistered CommenterJacques

Great modification to the traditional CFSBK cycle. I have to remember that it is heavier WOD and bump up the weight. 11:29 @ 225#. Probably should have tried 255# but wanted to maintain good back position for all 5 rounds. DUs killed me but working on them.

Mgmt -- Are we going to be benchmarking any of the Wednesday and/or Saturday WODs to evaluate performance over the cycle?

August 21, 2013 | Unregistered CommenterBK

My body is not making it possible for me to participate on saturday's subway series.

Anyone want my spot? cindy+rowing!

(Also, I would totally go to beirparty, but I, alas, will be in London.)

August 21, 2013 | Registered CommenterSarah la Rosa

Fun to do this last night after classes with Fox. Great support by MeLo who kept us moving and jotted down our split times.

WOD in 7:27 rx'd at 185#
-splits went 1:12, 1:35, 1:34, 1:32, 1:34
-everything unbroken though burpees were at a slower 'just keep moving' pace.
-thought I wasn't going to have the energy to do this after a long day of work but everything felt great.

Also, I haven't been this sore in a hella long time. Thanks wall balls and lunges! ;)

Sarah, I'll take your spot!

August 21, 2013 | Unregistered Commenterlady fox

@David Osorio

I was going through yesterday's very interesting dialogue about streching and recovering. Is it possible to get a little more information on the VooDoo band, specifically for shoulder/knee/elbow areas?

August 21, 2013 | Unregistered Commenterpigeon

8am class with Noah.

I woke up really hungry and had breakfast- not the best idea, really.

Got through 5 rounds minus three DU attempts.

155lb deadlift, which was probably a bit heavy, maybe.

Tried to do all of my burpees strict, but only managed the first two rounds and then the first few of the following rounds.

DU attempts- did 20 of these for each round; they were slightly better than usual and I did manage to do more single, double, single doubles in a row than I ever have- 11, I think was the most and I was previously stuck on four. I now have space to practice these in my bedroom, believe it or not...so I am going to do that. Maybe.

Yoga with Whitney afterwards was exactly what I needed.

August 21, 2013 | Unregistered CommenterCharlie

7am with McDowell and Noah,
Liked the music BTW...
8:46 with 185#
I think I judged the DL weight well. Kept everything unbroken but a couple of double under sets.

I was certainly in need of oxygen at the end. GAH-ASSED.

My rhomboid on my left is a huge knot from the handstands so hit it hard with the cane before class and about 20 minutes after... it was a factor a little during the Wod when I was doing the burpees but I worked through it.

Congrats to the couple getting married this weekend that were in the Box today from LA. I didn't meet the other guy I think was a Drop In as well.

Liked the WOD going to like Wednesdays for sure this cycle.

August 21, 2013 | Unregistered CommenterKeith W.

Any recommendations for a box in Phoenix, preferably close to downtown Phoenix. Thanks.

August 21, 2013 | Unregistered CommenterJoy

am I the only one who thinks it was the singlet? JK Rob, amazing dedication, nice work!

August 21, 2013 | Unregistered CommenterJJ

yesterday did this at 5:30 p.m. with Jeremy. 9:23 @245# on DLs . Probably lost lots of time on transitions to the DLs, concentrating on keeping good form while gasping for air. The whole thing sucked.
I spent the following hour at AR flopping around on the floor in a large puddle of my own juices. But something wondrous must have happened, because when I awoke from rather blissful slumber this morning, I was pain-free for the first time years. My back and all its associated pinched nerves have somehow transformed! It's a goddamn miracle! Thank you CFSBK and AR!

August 21, 2013 | Unregistered CommenterChris A.

@Sarah la Rosa If a guy can take your spot, I'll take it. I'm going to be at the gym tonight. I could give you the 10 bucks then.

August 21, 2013 | Unregistered Commentermarco

Came in last night for make-up inversion day.

I'm excited to see where I can go with this over the next 6 weeks, I'm not famed for my handstanding ability. My goal is to not look like a donkey.

On the WOD 3 rounds + 4 lunges, 20kg kb, strict push-ups (yay!)

I'm sad I didn't get to blab about my home mobility kit yesterday, so you're getting it now:
36square stretch
the grid roller (fashionable orange)
2 bands
voodoo bands
lax balls (home edition & office edition)
ab mat
16kg kb (for smashing)
pvc pipe
7" orb
couch for couch stretch

I also employ two full time cats to sprawl around and get in my way while I'm using these things

August 21, 2013 | Unregistered Commenterginacatto

Thanks for the all positive feedback folks! Especially from my number one fan, Mig-- my fav part of the video is seeing her cheer at the total-- so invested!

It's nice to have the glow of this accomplishment linger a bit… But it's also back to work. Last night's workout:

Squat: 295x5x5
First volume squat day and I have to say they felt great. The first set was kind of hard, but each set literally got easier and easier and tighter and tighter. I haven't squatted volume in 4 weeks, so I was bit apprehensive, but these were solid and snappy-- my best volume squat coming off a deload ever. My knee, which really has been bothering me a lot was a little miffed in the beginning, but it calmed down. At Jeremy's suggestion I pulled out the dusty knee sleeves and did banded Terminal Knee Extensions beforehand, both of which difference makers.

Stiff Legged Deadlift off 1.5" blocks: 245x6x4
Pretty light but this is my first time doing these. I've done RDL's but this is kind of different. Didn't get all the way to the ground until the last set. Also, after seeing the film, I concentrated on opening my hips all the way on the final set.

GPP Circuit:
12 banded Good mornings
8 Air squats
10 KB swings (20KG)
:45 planks

I made this as easy as possible because the above took 2 hours including the mobility warm-up. The KB swings were really light but still made me out of breath. Totally whimp-job here, but better than skipping it.

August 21, 2013 | Registered CommenterRob Is

Noon class w/ McDeezy & Josh.
Really enjoyed the push ups w/ calf mash in between. Forced me to knock em out strict.

WOD: I think I finished w/ like 15 seconds left?
Burpees were strict first two rounds...then it was kind of like The Worm version for most reps of the last three rounds.

#125--I had intended to go much heavier, but it felt like crap at #145, so I backed off. Glad I did cause I was really conscious of protecting my back after all the moving/heavy lifting of furniture this morning.

60singles. It's time to get to DU work so that they don't hurt my knee. Can string together a few but haven't been putting them in the WODs. It's time to push for attempts etc.

Loved this WOD. Need an orb/gemini/roller for the new apt. Shopping suggestions?

August 21, 2013 | Unregistered CommenterGracie

To echo Marco, happy to grab a Subway Series spot if anyone has a last
minute conflict. ryanmjoyce (at) gmail

August 21, 2013 | Registered CommenterRyan

apparently there's going to be a memorial workout for the 19 Hot Shots killed in that fire in Arizona. i hope our gym can be involved, if appropriate...


August 21, 2013 | Unregistered Commentermichele

270# Snatch...yes

August 21, 2013 | Unregistered CommenterJakeL


Youtube mobilitywod or MWOD and voodoo, you'll find plenty and any of the coaches can help you with it at the gym.

Great work

I think so, need to look at the details. I donated some $$$ a few days ago after a video of glassman talking about it got me choked up.

Row 10,000m
Avg 500m= 2:12

Took the first 5K at a somewhat relaxed pace, not really focusing on my splits and keeping my stroke rating at 19. Instead I tuned into my body and tried to perfect my stroke (about 1000 stokes of practice lets say)
Started to pull a bit harder at the halfway mark using different pacing sequences and strategies, realized I could drop about :10 off my avg split and it felt just about as hard, sort of frustrated I didn't pull harder on the first half.
At the 2000m mark I employed the 2K strategy Coach Nick taught us and tried to go all out for the last 250. I was running on fumes at that point but it made it much more engaging. Next time I do this I'm going to talk to Nick and go in with a legit 5K strategy and try to set a PR in earnest.

Will wear gloves too, I've got a blister on my left middle finger.

Oh, also did this outside. I can skip my vitamin D pill tomorrow.

August 21, 2013 | Registered CommenterDavid Osorio

Hi everyone,
Matt and I are going out of town for a week and will be gone for September's meat CSA delivery. Would anyone be willing to pick up our share and keep it in your freezer for us overnight? We could pick it up on Thurs. 9/5 at pretty much any time. You can email me at bianca.salaverry (at) gmail (dot) com.


P.S. WOD was tough but I felt great afterwards. I had a nice stretch of double unders in there, my longest ever probably. Need to work on my wrist strength and flexibility for burpees and handstands.

August 21, 2013 | Unregistered CommenterBianca S.


August 21, 2013 | Unregistered CommenterStella

PS, KH already knows this, but I am so very sad that Oktoberfest cruise is the same day as Atlantic Antic. This chick NEVER misses Antic.

August 21, 2013 | Unregistered CommenterStella

Rob, that was great.

August 21, 2013 | Unregistered CommenterTom


Thanks, ill subscribe to the channels. As a first step I just got myself 2 lacrosse balls, i will build my arsenal of equipment in the following weeks.

August 21, 2013 | Unregistered CommenterPigeon

@Rob, awesome video, awesome battle, awesome victory.

@Jake, nicely done. Does that put you closer to qualifying numbers?

6:30 class with Noah, McDowell, and Arturo.

Was nervous to even try this at 255 but a few warmup pulls felt great (and Fung convinced me) so I went for it. Finished in 9:25. Just kept moving on the burpees, only one round of doubles was unbroken but the rest were mostly 2 or 3 sets. Fung is the best partner ever, btw, always at the ready with the jump rope or chalk bucket.

August 21, 2013 | Unregistered CommenterTodd

@Todd-I barely missed 275 right after that. If I can hit 125/152 ...IF i can hit that snatch in a competition. Its going to be within grasp if the weightlifting gods are smiling that day.

August 21, 2013 | Unregistered CommenterJakeL


YES!! I love that video. Nothing compares to that extra burst of adrenaline during competition day! 450 is next.

August 21, 2013 | Unregistered CommenterJakeL

i forgot the cashout:

Tabata Hollow Hold and Plank mash-up (4+4) and a mile run.

August 21, 2013 | Unregistered CommenterTodd

6:30 with Noah, McDowell, and Arturo

10 burpees
5 deadlifts at 115#
30 double unders

the clock struck 12 minutes at the last set of doubles. I was up to 28. Everything was fine except the rope. I could not get any of them to link up. I was really frustrated and I think it was messing my breathing up for everything.

cash out was 50 sit ups. Cool down mile, and mu practice. Got 2 sets of 5 from knees easy, strong. Then just played around until it was hard to lock out.

Jake, keep it up!
Rob, YES! I love the timeline and the fight! So good!!!!!

August 21, 2013 | Unregistered Commentercrystal

Rob, OWNED it, FOR REAL. That was sicknastyawesomesweet. Joel is totally right that you were all biznass when you unracked it during competition. Kudos on accomplishing such a lofty goal - that's serious stuff, man.

Since I trust Miz Ellie June's feedback about wonky squats that were more like good mornings and didn't feel like shelling out $30 for one class, I cheaped out and went hotel gym instead of CF Fenway:

4 miles on the stationary bike b/c I can't stand the dreadmill and then 3 rounds NFT:

10 burpees
:20 hollow hold
10 pushups
:20 Superman
10 goblet lunges w/ 30# db
:20 left side plank
10 situps
:20 right side plank

A nice little burner. Winded. Feel like I've significantly lost fitness while flying around our lovely green earth since the beginning of the month. Stoked to be back at CFSBK for OG on Friday.

Yesterday, a quick 2.5 mile run around beautiful Boston, including the finish line of the marathon route since that's where my hotel is and I do it every time I'm here. Though it's not a race I'll ever run, it's still powerful - this time, much more sobering and emotional than in years past. It was impossible not to think of those who were at the finish line in April and feel incredible sorrow (though also hope) for them, and in turn, incredible gratitude for my own ability to move freely.

August 21, 2013 | Unregistered CommenterCourtney

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