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

Loss of a neutral back position will automatically end your rep out.

Fitness: 1x5 Linear Progression
Add 5-10lbs from last week's exposure.

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DL e5/6

3 Rounds for Time of:
Run 400m
21 Kettlebell Swings
12 Burpees

Post time and Rx to comments

Roy and Brian putting the work in

  • Today is the last day to sign up for the Fish CSA. Get on it!

Don't Throw Your Stuff Out... Repair It!

Pop Up Repair is an intervention in the cycle of use-and-discard consumerism. For four weeks in June 2013, a group of theater artists activated a storefront repair shop, fixing household objects brought in by members of the community. The pop-up shop is the experimental first step in a larger research project investigating our relationships with the objects we use every day: what they mean, what they’re worth, and why we repair and reuse instead of buying new. We open in Brooklyn NEXT WEDNESDAY, March 12th. We will tackle household items of all kinds - chairs, lamps, phones, toys, jewelry  spoons, spatulas - if you can bring it, we will try to fix it! Prices usually range from $10 - $80, though it depends on your item. Bring it in and we will give an estimate.
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Olympic Weighlifting Level Standards Cathletics

Reader Comments (28)

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March 9, 2014 | Unregistered CommenterNO

Small 9am class with Fox. 200lbs on the 2x5 deadlift. I feel pretty good about where I've gotten with the deadlift in this cycle-200 is only 5 pounds short of where my 1rm was the last time I tried it (and 205 felt really heavy then). 14:18 on the wod, using a 20kg kettle bell. That kicked my ass more than I expected it to. Burpees. Even 12 at a time beats me up. But it was great to spend a decent amount of time outside. I actually love winter, but even I'm ready for spring. This weekend's sneak preview has been very welcome.

March 9, 2014 | Unregistered CommenterShawn

8am. Deadlift: 260x3, 300x3, 340x10. Two more reps than when I did 340 two weeks ago on the 5/3/1 Wendler day. Really wanted to drop the bar after 9 due to grip, but Fox whispered me into a 10th rep. Thanks. Metcon: 10:19 with a 28kg kettlebell. Definitely harder than Helen. Everything unbroken, though I wish I had pushed harder on the run.

March 9, 2014 | Unregistered CommenterPeter

Fun PowerLifting meet yesterday at CF Paramus. It seems like all the CFSBK lifters had a great time and Becca hit a 303 squat and shockingly didn't get any red lights for depth on any of her attempts so that was a final F-you to that troll Mark R...

I had a good meet and went 8/9 w/ 3 small (2.5kg) PR's. Totaled 1078 for a 4th PR of the day...

Weighed in at 178 (3.5 pounds under) and my attempts were:

Squat: 363/390/407
Bench: 215, 231, 242(F)
Dead: 390, 419, 440

I won my division because unfortunately I was the only Masters Men 40-49 in my weight class (actually there were only 4 masters lifters total which was pretty disappointing). I came in 6/6 in the men's open 181's. I was hoping to do better there, but my bench is absolutely dragging me down. I smoked 231 and still don't understand how I couldn't handle 242. That was the only disappointment of the day but I was very happy to have ratcheted everything up a notch.

It's been a long road back from 2 injuries in September and this was actually just a warmup meet off a very short training cycle so I hope to be able to report back with some more PR's in a few months.

Congrats to Nicole for another great showing and Paul, Uzef and Becca on kick butting at their first official meet. It was nice to have a team there...

Super huge thanks to Jeremy for driving out there and handling us.

March 9, 2014 | Registered CommenterRob Is

325x5 DL today, felt good. WOD with a 28kg bell in 12:28, felt slow. Tired from too late a night and too much savings of daylight.

McD thankfully talked me out of taking my crack at 14.2, which would have been a disaster. Gonna do it tomorrow, the anticipation has built it up to quite a monster under the bed.

March 9, 2014 | Unregistered CommenterNoah

+1 thanks to Jeremy for taking the time out to do a great job handling us. Also thanks to all who came out for spending their entire day watching us lift. Great work by all my teammates. Can't wait to get back at it.

March 9, 2014 | Unregistered CommenterPaulJ

Post Seis. I'd like to preface by saying that I INvoluntarily did today's WOD. Had a 9am
private with Tur (Ro) to work on olympic lifting, and was told I was to do the 10am class to DL and get my WOD in. <sigh> Thought I was off the hook on that one. NoPe (emphasis on the p).

My DL went as follows: 95 x 5, 135 x 3, 150 x 1, 155 x 5, 160 x 5. Notice I did not one, but TWO heavy sets of (5). That was the result of me FAILING at math. After finishing what I thought was 155, I was so proud, and then Tur had to come ruin it all for me - but really, I am thankful he did (I don't cheat!) ...And so I added 5 more LBs and did my "real" work set. 160 was a 5# jump from the last time I DL'd. It was pretty damn heavy for me. I took two breaks (with hands on bar) to get through.

WOD = DIE (used 16kg KB)
I don't think this would have been half as bad had I not just lifted for 1.5 hrs, slept for 5, and had 4 shots of tequila last night. Suffice to say, I was spent by the time the WOD rolled around. First set was fine. Second set, I started to lose it on the KB swings. My grip was slipping, and I wasn't locking my knees out (thanks for reminder scary Chris Fox!). My third round was sloooowww and painful. K-to-the-H was there yelling at me by this point, which helped keep me going. I finished at 12:28. Oy. I was just happened to have this OVER.

March 9, 2014 | Unregistered CommenterLaura a.k.a Dubie

11am with Arturo & Melissa

Dead lift - got up to 145# this week. Felt heavy but moved well. Feeling good about this cycle.

WOD - used a 12kg KB to keep the American style organized and unbroken. Finished in 13mins flat. Felt good to run outside!!!

Happy Sunday!!!

March 9, 2014 | Unregistered CommenterNan

Wendler 'Three' Week - Part Two

Deadlifts: 185x5, 205x3, 235x16

Accessory WOD @24 kg bell, Russian swings: 11:13

March 9, 2014 | Unregistered CommenterSamir Chopra

11am with Melo and Arturo

Deadlift still a struggle for me. 310 x 8. Thanks to Noah reminding me not to touch and go but focus on dead stop and lift.

WOD: 11:03 with rowing.
28Kg for the KB. Challenging but moved well. Broke the last KB into 13 - 8 with 3 seconds rest.

Going to take another crack at 14.2 tomorrow. My ranking this is year is meaningless since I could only do a single DU and currently last in my division. I really want to get at least 2 round.

March 9, 2014 | Unregistered CommenterPierre Davidoff

12pm Class
Still not using a belt on these and still feels like I'm leaving a few in there. Hook grip until last set, switch grip on the last set. This is from a tip from Mr Myers who I noticed hook gripping deads a while back. It's helping cleans feel "lighter" off the floor and developing my hook grip tolerance at heavier loads.

WOD w/32kg Russian
This did not feel great. I have such a hard time running fast on WODs. Was great to be outside however.

Congrats Rob and Becca! Can't wait to hear from the rest of the gang.

March 9, 2014 | Unregistered CommenterFox

10am class with Fox and Arturo.

Deadlift 220 x 5. Heavy but felt solid. I kind of wanted to go home after that.

I messed up the WOD. I got back from the third run and thought I was finished and put my KB away and Fox looked a bit astonished and told me I had the best time so far and I knew for definite something had gone wrong. Ha! Then I saw Shawna doing burpees and it clicked. OOOps! I blame my incomplete night's sleep. That hour really makes a difference! So...not sure what my time was but I had a nice break near the end, so it doesn't count anyway.

My shoulder has been feeling a bit weird for the last few weeks so I decided to go lighter than usual on the KB (16kg) and try American swings to see how they felt and actually they felt good, in a slow, stretchy way. I did this with knee burpees, for the same reason. It kind of felt like I wasn't pushing myself so hard today, but I guess that's ok sometimes too, right?

So nice to run outside in the sun...

March 9, 2014 | Unregistered CommenterCharlie

185# x 6 on the Wendler rep out. Very excited to see what happens with 195# next week, this felt hard. 13:01 on the WOD, with a 20kg bell overhead. I'm still coughing. And the amount of tequila that I drank last night didn't help matters.

I would also like to say something about the Open WODs thus far. I know a lot of people were grumbling because HQ (I'm assuming they do the programming) has already included some movements in the workouts that are particularly hard for people (double unders, chest to bars). As soon as I saw that there were C2B in the WOD, my immediate reaction was like, oh great, looks like I'm gonna be doing a 3 minute AMRAP on this one. But you know what? After reading the blog the last few days, I am so inspired by all the people who didn't think they could do a chest to bar pull up, and then, under pressure, did several! Reading the blog posts by Charlie, Laura Mc, and Asta, to name a few, made me feel like HQ had an objective in mind. They took an opportunity to basically force almost 200,000 people to try something that was likely very difficult for them, that they might otherwise never have attempted. Personally, I got 6 reps of a movement that I had done exactly 0 times before Friday. My best friend's husband, who does Crossfit out in Michigan, got 10 - and he had never even attempted them before. I think this is super cool and a good chance for all of us to try to push ourselves a bit, even if it is frustrating. It's also a good chance to set some goals for the year ahead and find things we can work on getting better at. It's very easy to get competitive, psyched out, or frustrated, but I think that looking at it from the positive side of things can be very, very helpful. Remember where you were a year ago - I bet you're doing better today!

March 9, 2014 | Unregistered CommenterKH a.k.a. Cage

What KH said!!! Beautifully articulated.

11am class. I'm happy I made it instead of punking out, which i came close to. Not the best day of work, not the worst. I had about 3-4 drinks last night, which isn't so bad... but am not regularly drinking these days so it felt like a lot today in terms of sluggishness and, after the WOD, nausea.

DL wendler:
95x5, 125x5, 150x3, 170x3, 190x5 (rep out)
didn't use a belt today on the last two sets, just to feel it out. switch grip on last set. rep 4 felt questionable to me, but with MeLo watching, I kept on. think there was some loss of thoracic, but not lumbar. this is fothermuckin' heavy though!

WOD in 13:31
20kg overhead. I really wanted to start going russian swings but forced myself to stick with it. Think the rounds were 12-9, 11-10, 12-9. burpees were just slow and steady. nice to run outside in the sunshine! nauseous right afterward and for a good 10 min or so. tequilaaaaa.

March 9, 2014 | Unregistered CommenterWhit H

1pm class with Ro and Melo!!

140x5 then decided to do an additional 140x3 at the end, not as fast as last week but everything still felt pretty good! WOD finished 13:07 with 12kg kettlebells and squat thrusters. had fun trying to run and maneuver around pedestrians today on the sidewalk haha

March 9, 2014 | Unregistered CommenterCamille

sorry squat thrusts!!!!

March 9, 2014 | Unregistered CommenterCamille

11am with with Melo and Arturo
160lbs deadlift 1x5 tap and go
WOD super hard!! 16kb 13:09 haven't been running at all due to bad ankle and calf but it wasn't so bad on my ankle today, but I was definitely running just like DO today ha!

March 9, 2014 | Unregistered CommenterNancy

Nancy FTW!

Also, Whit and Kristen - sounds like you need to do some more tequila conditioning so you're ready when a WOD pops up after a few :)

March 9, 2014 | Unregistered CommenterFox

1 PM. Wendler rep out 295x7. I let the last rep get away from my body a little.
WOD in either 12:20 or 12:40. Call it 12:30. USA swings with 28 kg, all unbroken. The 2nd set of burpees was slow and a little broken but the other 2 were pretty speedy. Unlike the runs...

Sat: 70 reps on 14.2. My first goal was to make sure I got through the first round. When I did I think I let down a bit and didn't push it enough to try to get through the next round. Not that I would have made it, but I think I could've gotten closer. The C2Bs take me too long. Open Saturdays at the gym are great. I hit a great AR class after with a lot of stretching early and mashing late.

March 9, 2014 | Unregistered CommenterBen W

11am Active Recovery class
-got some much needed work on my sore hips/lats/delts/traps.

12pm Group class
(135x5, 155x3) 180x3, 205x3, 230x11
-I'm surprised how good these felt today. maybe it's just that I didn't have high expectations after a solid work day of drinking yesterday and after missing last week's exposure due to vacation.
-Haven't used a belt for any of these and don't plan on it. For me, the belt is only good for singles. It gets in my way and is too distracting for multiple reps.

12:40 at 20kg American swings.
-this is where I felt the effects of yesterdays softball team party. i had no gas and honestly intended on doing a 16kg bell...until MeLo gave me a look and motioned for me to raise my hand for the 24kg bell. JBails and I compromised and went with a 20kg.
-everything unbroken and run/burpees were slow.

Yesterdays' 14.2
81 total reps.
-half thought about doing this again to try to finish the 7 reps to get me into the next round but then I realized that it's not really a big deal. I know I'm not going to Regionals and I'm ok with this as a baseline for if/when we see this workout again.

March 9, 2014 | Unregistered Commenterlady fox

Good call KH. I was thinking the same thing hearing lots of people say they didn't think they'd get a single pull-up and finding that they did far better than they thought. So cool.

I have been disappointed in my performance so far, especially yesterday. Rather than re-telling my excuses and re-living where I went wrong, I'll say that some other great things about the Open are the occasion it provides to learn what it means to perform in a given moment without modifications, to consider the importance of preparation and strategy in a competition, and to be humbled and inspired by the infinite opportunities to push your limits and improve.

To clear my mind, and prevent myself from marching down to OG to re-do 14.2 against my better judgement, I enjoyed a mind and body expanding yoga practice tonight.

March 9, 2014 | Unregistered CommenterLauren

Great work powerlifters!

Today I thought I'd brave my jetlag to get in a final max-out day before I taper this week for the meet on Sunday. It didn't work out so great but I'm glad i did it!

Snatch High Hang Doubles
40 50 55 60 65

65 70 75 80 84xF,F

I am totally owning 80 now, which is great; now to break that PR plateau just a few kilos over it...

High Hang Clean and 2 Jerk
50 60 70 80 85

Clean and Jerk
85 90 95 100xc,c

Started to have some jetlag-induced psychedelic episodes standing up 90 and 95.

70x5 90x3 110x1 120x1 130xF

Well below my max but just didn't have it in me. I want to retest after the meet some time.

Cashed out with 3x4 GHRs with the red band and 5x5 C2B pull-ups (need to work on these apparently!)

March 9, 2014 | Unregistered CommenterTodd


March 9, 2014 | Unregistered CommenterCFSBK

My 14.2 score says that it "needs validation". If we judged somebody else, do we need to do some sort of extra step to "validate" the score, or is that something that CFSBK does with the score sheets?

March 9, 2014 | Unregistered CommenterBrad D

Rob - Don't feed the beast.

March 9, 2014 | Unregistered CommenterFox

@ Mark R

I have found your comments over the past few months to be in complete opposition to the advancement of what we do here, and to the sports of powerlifting, weighlifting, and crossfit, in general. I cannot stop you from posting your thoughts, but I'll say this:

Anyone who is serious about promoting the above named sports should be excited about any athlete's progression in any one of them. To question or marginalize even the most novice athlete's performance is, in my opinion, in direct opposition to the advancement of these sports. Becca's accomplishments are no joke, so to make light of that takes a special kind of asshole.

CFSBK is dedicated to making better athletes, regardless of their talents and abilities coming it. Your comments make it seem as though you're opposed to that, and would rather see only the most elite athletes participate at all. Please don't try to suggest that broad exposure to the sport is not beneficial for all. You will just seem dumb, though to be fair, I've already formed an opinion that you are.

Please find a forum where you're views are shared, and stay there. It is clear that you do not understand CFSBK, or belong here.

If you would like to challenge me on any of the above, please come find me at the gym around 6am on a weekday, and we can have a conversation about why your posts are bullshit. I won't respond to any future posts.

March 9, 2014 | Unregistered CommenterBrad D

A little late to this one...
238 x7 on the deadlift. Felt heavy but not a grind to pull off.

The WOD... 11:47 with American swings at 24kg.

March 10, 2014 | Unregistered CommenterKeith W

1. absolutely loved spectating all the badassery at the powerlifting meet this weekend. the folks doing their first meet - you were inspirational. prepared, poised, positive. loved it! for the seasoned competitors (heh) like rob - it's so great to watch you continue to improve. i'm so happy for you and your results.

2. the Repair pop-up is SUCH a good idea. i'm totally in love with the concept and am planning to haul as many of my broken possessions as i can to this event. thanks SBK for alerting me to cool shit like this!

3. meat and FISH CSA pickups this Wednesday, 6-8:30!

March 10, 2014 | Unregistered Commentermichele

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