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Performance: 15 minutes to find a 1RM Clean

Fitness: 15 Minutes to find a 1RM Clean Deadlift + Hang Power Clean (1+1)


Front Squat

Performance: Find a new 1RM

Fitness: Perform your last 3x5 LP

Clean/FSQ e6/6


Practice kipping pull-ups OR 1 mile run

Congratulations to CrossFit super couple Kristie C and Ryan F on the birth of their first child!

Here is a picture of the newest member of CrossFit South Brooklyn, Layla Flynn! She was born on September 16, 2013, weighing 4 lbs 14 ounces and 19 inches long. She is an eater so she put on some meat in this week old picture. :) I will bring her by to say hello soon. Can't wait to get back to the gym!

  • There is no comp class today since David is on the ocean somewhere and not in Brooklyn

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Reader Comments (14)

Globo gym meets Stomp:


September 29, 2013 | Unregistered CommenterJulian V.

Power clean: 113, which is a PR, so that's something. 3 frustrating fails at 118. As MeLo pointed out, I have absolutely no problem getting that weight up; it's a question of me getting down under it.

FSQ 125x5x3. Being conservative and paying attention to bracing paid off as my low back didn't complain at all.

Kipping pullup practice: Got 5 in a row on the first set, and then lost my rhythm and couldn't get more than two in a row after that. I guess these might be like double unders for me.

September 29, 2013 | Unregistered CommenterStella

Cleans: Got up to 175 (which equals a PR)

Front Squats: A little bit of a confused session of lifting today:

215x2, 215x3x2, 225x1, 240xF

Wasn't sure if I wanted to do fitness or try for 1-RMs, so I basically got neither. Mea culpa. 240 would have been equaled my PR.

September 29, 2013 | Unregistered CommenterSamir Chopra

Worked up to 225 on the squat clean (PR by 16)

255 on the front squat (PR by 10)

Then got my first bar muscle ups! Managed a set of three before I called it a day

September 29, 2013 | Unregistered CommenterDan L

Hit two PRs today! Got up to 88 on cleans, after getting a ton of practice on them last week while shooting the video for DO. The extra practice definitely paid off and I am keep the bar closer and popping my hips better these days.

Front squats hit 80, so solid gains this cycle for me, since I hadn't done then before now and started at around 65.

I don't have strict pull-ups yet, so kipping practice was just some swings, and my failure is mostly with grip (especially after the cleans).

September 29, 2013 | Unregistered CommenterMiranda

Congrats Kristie and Ryan!

September 29, 2013 | Unregistered CommenterDave Fung

Yay, Layla!

September 29, 2013 | Unregistered CommenterFox

2 lift Sunday = 2 PR Sunday!!

Power Cleans: #113
Front Squat: #135

September 29, 2013 | Unregistered CommenterBeccaWolf

@beccaW get it guuuurrrlll!!!

September 29, 2013 | Unregistered CommenterGracie

Congrats Ryan and Kristie!
Congrats Becca on those PR's!

Holy HELL dancing is beating me up! I hurt everywhere after 5 hours of rehearsal this weekend... and class at sbk on Saturday, which was fun! Make up post from noon yesterday:

sumo DL high-pulls. awkwardtown, population: me.
these just feel (and literally sound) real crunchy in the shoulders. I did a bit of extra orb-ing around the shoulder in between drills. need to remember this work this before FGB.
pressure test: 26 in 1:00 at 55#, keeping solid form.

partner WOD with Carissa! We finished in 23:56.
felt pretty good and was able to cycle box jumps well and extend hips. first round did 5 at a time, middle two rounds broke them up into two sets. last round just plowed through all 20.

September 29, 2013 | Unregistered CommenterWhit H

Congratulations Kristie and Ryan!! And way to go everyone on the PRs.

I had one of those days where every potential opportunity to come to the gym was thwarted one way or another. I REALLY wanted a shot at a heavy clean.

Got back late tonight and resolved to go for a bike ride in the park. The album I've been overplaying as of late got me through precisely three refreshing laps. Feel so much better. I love Prospect Park -- any time of year, any time of day.

September 29, 2013 | Unregistered CommenterLauren

Congrats Ryan and Kristie! Layla is so tiny and cute. I'm super excited for a non pregnant Kristie!!!

September 29, 2013 | Unregistered CommenterCrystal

Wow. That baby is just plain old cute. Boss cute.

Today's wod:
"Woodpile" - split a bunch of wood and stack it up. Not that much more too it.

Accessory work:
Single under buy in / cash out. The idea was to see how many singles I could rep unbroken. 356 before the acc work - 469 after. Never tried this before. And did not even attempt a double. I say this overlooked little movement gets more attention. Anyway...
In between, NFT, 21/15/9 of
Wallball, 20#, 10'
KB swings 1pd - my kb is named Bunk Moreland and he is very inert.
Push-ups were hard and WB were created by the same people who devised the bar exam.

September 29, 2013 | Unregistered CommenterTom

*to it - derp

September 29, 2013 | Unregistered CommenterTom

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