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WOD 9.25.13

As many Rounds as possible in 12 minutes of:
12 DeadliftS, 155/105
9 Power Cleans, 155/105
6 Shoulder to Overhead, 155/105

Post rounds completed and Rx to comments.

Perform 100 Hollow Rocks in as few sets as possible
2 minutes hollow hold in as few sets as possible

Daniel O on Wall Ball... Possibly a No rep?

Conan The Barbarian At CFSBK This Friday!

A vengeful barbarian warrior sets off to avenge his tribe and his parents whom were slain by an evil sorcerer and his warriors when he was a boy.  Enough said.

When: Friday, September 27th at 8:15pm
Where: CFSBK!
What to bring:
- Optional: Healthy snacks
- Optional: Booze, but the gym will provide some beer.
- Mandatory: The polished skulls of your fallen enemies to use as drinking vessels.
Two Hip Extension Drills With Jeff Martone CrossFit

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    Crossfit South Brooklyn - Workout of the Day - WOD 9.25.13

Reader Comments (17)

Made it through 5 rounds in about 11:53 - a little faster than my best DT time. Decided to try going unbroken as long as possible with the 11, 1+8, 1+6 method and made it through 4 rounds that way. Probably took a little too much rest. I would bet if I pushed it a little more and just did unbroken through 2 or 3 rounds I could have shaved another 20-30" off.

September 25, 2013 | Unregistered CommenterDan L

Have an extra ticket to see Radhika Vaz tonight at 8p. Call or text me.if you'd like to go.


September 25, 2013 | Unregistered Commenterj fidler

guys, what is happening in this picture? http://www.flickr.com/photos/cfsbk/9703516263/

September 25, 2013 | Unregistered CommenterJJ

@JJ a cactus party? a whole lotta awesome?

Made it through 5 rounds with 55#. That's pretty light for me, but since I haven't been coming very consistently the past month or so, I'm trying to remember to stay conservative so I can build back up to where I was and not kill myself in the process (see: Sunday's db thrusters for an example...I could hardly walk until today) Did all sets taking "breaks" where Noah suggested and that seemed to work well.
Seven horrible sets to finish out the hollow rocks...20-20-15-15-10-10-10...yea, that broke down quickly.

Yoga with Whit after was awesome :D especially focusing on breathing, which I like to forget to do. And that weird sideways squat on the wall with the band ala KStarr. Thanks Whit!

September 25, 2013 | Unregistered Commenterlindstar

Yesterday- 12pm with Arturo and Jeremy. Loved the inversion work. 16kg kettlebells, all strict push-ups (!!!) in 8.39. Shoulders are sore today!!!

Due to circumstances beyond my control (SoA addiction) I was in need of extra sleep this morning, and thus missed the 8am class and yoga. Sniff. Will make it on Friday, I hope!

Nooner today with Noah and Arturo. WOD at 68#. The cleans were the worst part for me, as usual. Some day this movement w I got through 5 rounds and 6 cleans.

Hollow rocks were kind of all over the place - 36- 7-15-12-10-6-8-6!!! Ouch.

JJ- good question!

September 25, 2013 | Unregistered CommenterCharlie

6:30 with fox and arturo.

75# 4 rounds+12+3

I wish I had rested between movements at the beginning. my strategy was to not drop the bar and by the end my grip was non grippy and made the cleans difficult. I should've gone faster on deadlifts. Overhead felt the easiest.

The hollow rocks snuck up on me., I did the first 25 and thought I'd do 4 rounds. By round 2 I did 15,10,5 and kept with that scheme, more 5's.

September 25, 2013 | Unregistered CommenterCrystal

4 rounds plus 12/5 @ 115
I was going to try 135 but overhead was not happening. I hate overhead. This one was a grip killer.

September 25, 2013 | Unregistered CommenterDMak

Had to do this quite light as my left shoulder wasn't feeling 100% during warm-ups.

So, 5 rounds + 6 DLs @105.

Still got a decent workout.

Question for coaches: I keep getting cramps in my abs whenever I do high volume situps or hollow rocks (like today). I DNF'ed again. Am I just getting old? Fat? What could be the problem?

September 25, 2013 | Registered CommenterSamir Chopra

The answer to that question is:

Arturo is doing a handstand while DFung and I ROCK THE F OUT in the background. Take note of the Air Guitar Power Slide.


September 25, 2013 | Unregistered CommenterNoah

5:30 w/ Arturo
4 rounds+12+5

...I hurt from the soles of my feet all the way up to my shoulders. Tomorrow's snatches have the potential to be pretty ugly.


September 25, 2013 | Unregistered CommenterGracie

Classic photo bomb. Noah and I are available for parties.

September 25, 2013 | Unregistered CommenterDave Fung

Oh my god this was hard. Made it through 4 rounds plus 10 deadlifts at 105#. I don't know if I could have completed all 5 rounds of DT at this weight. My cleans totally fell apart, mostly due to forearm and grip fatigue, and I wasn't dropping under the jerks aggressively enough. Also, by the third round, even the light deadlifts felt awful. All that said, I'm still glad I attempted this rx'd. Practice practice practice.

September 25, 2013 | Unregistered CommenterLaura Mc

Laura Mc, that's awesome! Way to get after it.

Did this at 75#. Have been feeling under the weather the past few days since being home in Chicago. Sore throat, a bit run down. WAs thinking I'd do 65#, but then 75 felt alright. Glad I stuck with that. On a better day coulda gone for 85.

5 rounds + 12 DL + 1 HPC
Each round did 11 DL unbroken, then revved up the last one before starting cleans. Did 5-3-1 and then 4-4-1 on the HPC's to get good chunks in and rest grip a bit. Did all S2O unbroken, as I just couldn't stomach putting the bar down and starting over again. After a bit of trial and error, was able to cycle these.

Definitely a good amount of crashing into my chest though, but bringing the bar down from overhead and also on some of the cleans. I think I need to videotape this movement for myself, b/c I always get a bruise on my left collarbone so something's going on there.

Did hollow hold, worked up to 2 min... :40, :20, :15, :15, :30. HARD!

September 25, 2013 | Unregistered CommenterWhit H

Holy insect plague

September 25, 2013 | Unregistered CommenterMichele

A rare 7:30pm wednesday class for me.

Completed 5 rounds plus 12 dl's + 3hpc rx'd.
-Finished DT in 10:58 which is a PR by over a minute.
-felt pretty good throughout though the push jerk is a huge weakness of mine. I just can't commit to dropping under the bar and end up push pressing them out.

Cash out: 100 hollow rocks
-did 2 sets of 15, then 7 sets of 10. This is clearly another weakness of mine.

Makeup from Monday:
-worked kickups and then did the 5x5 piked hspu work. So tough.
-finished the wod in 7:57 at 20kg with push-ups and not ring dips.
-holy cow is my ass still hurting from those lunges! #weakglutes

September 26, 2013 | Unregistered Commenterlady fox

3 rounds plus 12/4 Rx'd.

September 26, 2013 | Unregistered CommenterFox

4 rounds plus 12/3, Rx.
That was tough... And AWESOME!

September 26, 2013 | Unregistered CommenterVal

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