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CrossFit Open WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing Burpees
30 Overhead Squats, 120/90
10 Muscle-ups

If you can't perform muscle-ups substitute Ring Dips or Push-Ups.

Post total reps completed to comments.

11.4 Workout Demo with Cheri Chan

Mario Kart 64 Tournament Tomorrow

Tomorrow (Sunday, February 9th) at 7:30pm we'll be hosting a Mario Kart 64 Tournament on the big screen!  This will be on the tail end of Open Gym so you can get a WOD in or do some A/R beforehand (or during!). We'll be running this as a double elimination style bracket tournament.  The racing will start at 7:30pm but we'll have the game on and ready beforehand if you'd like to get a few practice runs in first.

There will also be beer in the fridge you can help yourself to which can only improve your driving skills. 
This is a free event open to anyone interested in reliving the late 90's. Please RSVP in the event page

CFSBK Potluck and LFPB Awards Ceremony

We'll be hosting a second Gym potluck on Saturday, February 22nd where we'll be announcing the winners of the challenge as well as talk about how to transition out of the challenge.  This event is open to the entire community, even folks who didn't do the challenge.  We'll also have our Farmers from Herondale and Sol Flower farm there to introducce themselves and answer any questions about the CSAs we host.  If you'd like to come, please RSVP including what you'll be bringing!

Reader Comments (14)

Last nights OG clubhouse session left me hobbling:

Clean and jerk
50x1 60x1 70x1 80x1 100xC,C,C,C

That was an accidental "Shankle jump" from 80 to 100 and I wondered why it felt so damn heavy. Still couldn't get one overhead even though the cleans are getting easier.

50x1 60xM,1 72xM,1 77xM 70x1 75x1

Unbelted pause squats
135x5 185x4 235x3x3

Clean pulls
60x3 80x3 100x3x3

Ab wheel roll outs from the knees

Then McDowell talked me into doing a supine GHD hold. I say "a" because after 1:00 I decided I didn't want to do anything else for the rest of the night other than crush 2 pounds of Whole Foods hot bar food, a "natural" cola, and 2 peanut butter cups at KMo's bday festivities.

Thank god I can rest tomorrow.

February 8, 2014 | Unregistered CommenterTodd

OG last night without much of a plan.
- 4 min row, some shoulder and quad mobility, which I could have spent the entire time on
- Perf warm up 1 @22#
- LBBS, 160x6 on rep out, not counting a truly hideous 7th rep
- Brief handstand practice

Heading to Zihuatanejo in a few hours.
This is a well timed retreat. I've been feeling stagnant, struggling and/or without focus on the things I've been working on. I'm confident this break will improve my outlook, renew my spirit and make me more tan. With any luck I will also be stronger upon my return.

February 8, 2014 | Unregistered CommenterLauren

Wanted to drop a comment about Noah's great write up yesterday. Experience plus some introspection can lead to empathy. Being injured can be a great opportunity to become better (...a little disappointing that there were no 6 Million Dollar Man links, Noah). Injuries will happen, it's how you decide to deal with them that decides where you'll end up. If you use them to, possibly with some help, evaluate what led to them they can provide a great learning and growing experience. If you use them as an excuse and never really WORK to get better then you can expect to stay stuck in the same loop. This seems analogous to much of life.

February 8, 2014 | Unregistered CommenterFox

Mgmt, will OG start at 530 on Sunday as we will lose half an hour due to The Games? Thx!

February 8, 2014 | Unregistered CommenterNO

OG is on a normal schedule

February 8, 2014 | Registered CommenterDavid Osorio

Fun WOD today if a little frustrating. Hadn't done it before so wasn't sure what to expect.

60 burpees in about 5:00 - felt pretty good at this point
30 OHS - 10, 5, 5, 5, 5 - Never a huge struggle on any set. Finished these around 8:30
Felt awesome walking up to the rings and thought I'd get at least 3-4 MUs to start, but that definitely wasn't the case. Failed the first one and then struggled to get 2 in the remaining time. Jumping up to the rings, which I don't usually do as probably a bit of a factor, but mostly just misjudged how fatigued I was I think.

92 reps total.

February 8, 2014 | Unregistered CommenterDan L

When I checked the WOD this morning I have to admit I got a little nervous. It really seemed daunting but I think that helped a ton. The nervous energy really made me focus and settle on a strategy.

96 Total Reps

60 Burpees
- Finished at around 5:20
- Was surprised as how good these felt! Found a pace and settled in. Michael was across from me and I could hear his partner counting up. Knowing he would have a better pace than mine I stayed 2 or 3 back from where he was.
- I really started to feel the last 10.

30 OHS @ 75# (5-5-5-3-5-5-2)
- This was a mental challenge and I fully recognized it after I bailed after 3 attempts.
- My left wrist was hurting a bit making it difficult but like I said it was a mental challenge.
- Don't think I could have gone heavier but will definitely try adding 2.5 to 5lbs next time.

6 Burpees
- I was dead by this point.
- The last few here felt terrible and I was out of breath.

February 8, 2014 | Unregistered CommenterChristian Arca

12pm class with Josh and McDowell

fun work out. 92 rep RX. I probably could have got 5 muscles up but 5 no reps in the last set of 10 overhead squats cost me a lot of time. I should have broken down the last 10 in 2 sets of 5. Well lessons learned. Burpees were surprisingly easy

February 8, 2014 | Unregistered CommenterPierre Davidoff

Fun taking another crack at a workout that dominated me pretty hard the first time I did it.

Got through the burpees around 5 and change, broke the OHS into 5 sets of 6 at #120. Since my layoff I haven't felt a big loss in strength, but any barbell work in a WOD has left me super gassed. This was the case here. Only got to the rings with 15 or so seconds to go, had to set up to quickly, got one half assed attempt in, and that was it.

When I did this in 2011 I couldn't consistently snatch #120, so I had to clean-jerk-reposition hands-jerk-reposition feet-OHS. I don't think I got into double digits with the OHS that year, so this is progress, and it felt like there was even more in the tank.

Bring on the Open.

February 8, 2014 | Unregistered CommenterNoah

After 3 months at CFSBK I figured it was time to make a blog appearance. Spent about 1.5 hours with a foam roller and lax ball last night because my body has been sore as hell from this week of programming. Smart choice on my part.

Made it in for the 8 AM.

Had to scale the OHS to FS because of a lack of shoulder mobility (which I am still working on). Thought about 135# but went to 120# after I realized that the clean after 60 burpees would be a limiting factor. After watching Noah crush this work out Rx I was ready to go. Finished the 60 burpees in 5:42 (with one re-jump for not facing the bar the first time over). Got to the FS and totally biffed my first clean attempt. After some tips from Noah to not open my hands and use quicker elbows in the transition I got it up. Broke it into 7-8-8-7. After 15 reps I had generally convinced myself that I wasnt going to finish. Shout out to Noah who kept me moving and I finished with 1 second to spare. Pretty sure I wouldnt have gotten though 90 reps without his tips/encouragment. Not sure it that says more about him or me.

I will be spending the next seven days on vacation in Jamaica eating non-paleo food, drinking more than 7 drinks, and not doing any WODs so I guess my LFPB score is shot. Will definitely be worth it though and I am sure I will pay for the time off when I get back to the box next Sunday.

February 8, 2014 | Unregistered CommenterDean

Fun times in the gym today. Thanks to all the crossfitting yogis who came to class this morning!

WOD: 100 reps at 63#
-bar burpees were... fun!? dare I say that? I commented to Jaclyn after the wod that I feel like I have a leg up whenever there's coordination involved in a workout. After dancing for the first 20 years of my life upwards of 15-20 hours a week at times, getting my body to turn, jump, move, etc. in an efficient way to accomplish "x" goal usually happens pretty comfortably. Smooth transitions make the hard stuff slightly more doable. So... grateful for that!
...And fist bumps to everyone who jumped over that bar 60 times without faceplanting, b/c I think that was a real possibility for any of us!
-Finished burpees just after the 5:00 mark (i think).
-Thought I could do the WOD at 75#, but after warming up the OHS, quickly realized that 63# would be quite enough weight. Did 6 sets of 5. Mental focus was key here: staying active in shoulders, punching the bar up, keeping knees out, not going slack.
-Finished with maybe :45 left? Got back to burpees and managed to squeeze out 10.
-If I could do this over I would change my hair-do so I wasn't inhaling wisps of hair and whapping myself in the face with my braid during the burpees.

rolled for about 30 min after: quads, adductors, hamstrings, glutes, t-spine.

February 8, 2014 | Unregistered CommenterWhit H

10am Class
95 reps Rx'd

In 2011 I spent a good 10 minutes setting up my rings, making sure I had chalk nearby, and taping my wrists for the muscle ups. I finished my 90th rep that year with not a second to spare. I'm pretty sure I missed my first snatch to get the bar overhead.

Finished the burpees smooth and steady at my 5min goal. OHS went 10-8-7-5 or something close to that. Clean and semi jerked the bar onto my back for each set. Had a minute for muslce ups and did 3 then 2. Probably could have rested less and broken up the squats less but I didn't. As always I wanted more. Still, not too bad for this "old" guy.

February 8, 2014 | Unregistered CommenterFox

8am with Melissa
I got through 60 burpees, 30 OHS @ 53 lbs (10-10-10) and 26 pushups.
Hard work out! 2 weeks in and I am loving the CFSB community!

February 8, 2014 | Unregistered CommenterMichele


3 x 2K
1. 8.17.4 2.04.3/500M 23SPM
2. 8.17.2 2.04.3/500M 26SPM
3. 8.21.8 2.05.4/500M 31SPM

Probably should have gone 1sec/500M slower on the first two because I almost died on the last one. Nearly there now though... Very excited!!!

Followed by a very fun rings class in which I somehow managed to do an unassisted skin-the-cat!!!!! Yay!!!!!

That open WOD looked scary.

February 8, 2014 | Unregistered CommenterCharlie

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