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WOD 4.3.14


For time:
400m Run
15-9-6 reps of:
Power Snatches
Lateral Over the Bar Burpee
then finish with another 400m Run


9-7-5 Reps for time of:
Squat Snatch 135/95

Post time and Rx to comments.

Val's Post 14.5 "recovery" position

Spring Cleaning with CFSBK

Did you know that an average of 70lbs of textiles per person and 54 million tons of paper goes into landfills each year? Tread a little more lightly and get some spring cleaning in by joining the first ever CFSBK clothing & book swap 2-4p on Saturday, April 19 after group class. Bring your gently used adult (casual and professional) and children clothing and books to swap with other members.  Sign-up the comments section of the event page and let us know what you will be bringing!


How Kendra Bailey does CrossFit with one arm

Do you want a speciality wine shop in Park Slope? Sign this petition
Mom's Story

Reader Comments (27)

Does anyone have our space bike lock? It's missing. Please email cfsbkfrontdesk at gmail.com if you have it! Thanks.

April 3, 2014 | Unregistered CommenterFront Desk

Amanda Rx'd in 9:02 - Missed the last rep on the squat snatch on the first two rounds, which cost me some time. Mostly just due to lack of concentration.

Did this once before - about 3 years ago and my time was 14:36 - so very pleased with that progress.

April 3, 2014 | Unregistered CommenterDan L

7am with David and Lady Fox.

15-9-6 of power snatches/burpees w/ 400m buy-in/out. My time was 10:40 @ 65lbs. I went light to work on my form. David fixed my foot stance, and I think I kept it fairly correct throughout-- but I'm not sure how long that'll last. Ya can't teach an old duck a new waddle! (Let alone rid him of his old one!)

April 3, 2014 | Unregistered CommenterMiguel

Annie Thorisdottir is going to be a New York Rhino:


April 3, 2014 | Unregistered CommenterSamir Chopra

6am class with DO and Lady Fox

DNF'ed with 1 MU left on the round of 5. After five attempts and a lot of swearing (sorry) I gave up.

Super frustrating morning for me; I've done Amanda once before and completed it and normally MU's are not an issue for me. Today my whole game felt off (I blame it on five days of drinking in south beach) but I know that not every day is winner. Thanks to everyone for cheering me on and to Brad for being a rockstar workout buddy as usual.

My old CF coach is Seattle used to say "No matter how good you are, if you don't DNF once in a while you're not trying hard enough." A little pithy but nonetheless true at least for me - now I can't wait to work a bit on MU's and get my flow back, then tackle Amanda again in an open gym or something.

Have a great day everyone.

April 3, 2014 | Unregistered CommenterMichael A.

What no comments yet? maybe it's because you all are out enjoying the gorgeous day!

8am class:
10:25 at 75# Fitness version.
-this was MUCH harder than I anticipated. the runs were fine and I was happy that I didn't get any back pain. Snatches were 8-4-3, 5-4, 4-2. Felt too weak to go unbroken. Burpees were slow.

Cash Out: 100 situps, snail pace

Makeup from a couple days ago:
Monday's 13.2: DNF
-finished 6 rounds plus 5 push press and 5 deadlifts in 7:21 then called it because my low back was seizing up. ugh, not fun but it's nothing serious. Back hasn't quite been the same since the 5k post 14.3 so blah.

It's been great having the gate open all day long!

April 3, 2014 | Unregistered Commenterlady fox

6am. That was ugly. Stayed out too late last night drinking too much and eating copious amounts of pasta. Not very good preparation for a crush week workout. Decided to scale Amanda to 115# during warm-up. Haven't done muscle-ups in a while and it showed. Couldn't hold the false grip during the first round and I was reduced to singles. Second round was better and I managed 3-2-2. While 115# felt ok in warm-up, it was a completely different weight after 9 muscle-ups. Arms felt soft on the catch and I had lots of difficulty convincing my body to drop under the bar. Caught most reps high and then rode them down. Final time: 13:52.

I would tell my 10-year ago self to spend more time with friends and not sell Google stock until it reached $1000.

April 3, 2014 | Unregistered CommenterPeter

7am with Jess/DO

Fitness version of the WOD at 95#, things were just clicking today and made me wonder if I shouldve done this at 105+
Finished at around 12:45 maybe? I loved this workout, glad to be outside, even if it means we had to run a bunch of times.

QOD: Buy google stock.

April 3, 2014 | Unregistered CommenterPigeon

Well that Kendra Bailey is pretty damn inspirational.

April 3, 2014 | Unregistered CommenterJoy

Does anyone want to run the Scotland Run 10k in Central Park this Saturday? It's sold out but I'm registered and paid for but had to go out of town for work and can't make it. Shoot me an email at snostr (at) gmail.com and I'll give you the info needed to pick up the bib.

April 3, 2014 | Unregistered CommenterEvan R

10am class
Was pretty geeked out about Amanda but gave her a go anyway. Was not going to allow myself to scale load or volume. I figured if it became a shit show I would scale to power snatches. Didn't have to and in hindsight I rested too much on the snatches but I really didn't want to start missing. Finished at the 15min mark, including a "questionable" no rep on what would have been my second to last snatch by the wife >/

Muscle Ups in: 5/4, 3/2/2, 3/2
Snatches all singles. I can cycle 135 power snatches for a few reps but it felt awful to try it with full snatches.

April 3, 2014 | Unregistered CommenterFox

Compounding interest

April 3, 2014 | Unregistered Commenterk2h2

6am with Jess and David. Fitness version at 55# in 11:42. I felt really disorganized with the snatch and had an ugly round of 15. I'm hoping we see the snatch in the next cycle so I can continue to improve my form. It was nice to have the gate open this morning and run outside without freezing!

April 3, 2014 | Unregistered CommenterLinda

10am with Jess

Lots of running on this beautiful day!

Did the fitness version (of course) and since I haven't done snatches since December of last year, I went light-ish with 53lbs and tried to focus on technique. I finished the WOD in 10:33. Great WOD, I really liked it.

Buy out 100 situps in as few sets as possible. Did the first 50 in a row and then broke up into sets of 10 after that. Abs on fire!

April 3, 2014 | Unregistered CommenterMichele W

Noon class with David at the helm.
Fitness 10:16 with 75#. My wrists still don't feel 100# from Saturday and my right shoulder from yesterday. Didn't sandbag it but the snatch was light for some parts of me but achy for others. Great to meet Benjamin visiting from Chicago who crushed Amanda. Stayed and did some double unders, 100 sit-ups and worked on my ring dips.
My right shoulder is really weak which concerns me since its my dominant side. :-/

It's also my 3 year anniversary with crossfit and CFSBK. I can't be any more thankful for such a great community, place and staff.


April 3, 2014 | Unregistered CommenterKeith W

Beautiful day for an AM session w/ DO.

Snatch w pause at 2"
40x1,2 50x1 60x1 65x1 70x1 75xM,M 70x1,1,1

Clean w pause at 2" and push jerk
60x1,1 70x1 75x1,1 80x1 85x1 90xC,C

154x5 220x3 255x2x6

Then made a few attempts at reclaiming my muscle-up. Nope. Going to keep on these "weighted" pull-ups weekly until it comes back.

April 3, 2014 | Unregistered CommenterTodd

QOD from 10 years ago. I would look back and say to relax a little, you don't have to fight every battle to the death and win it, let some of the stuff roll by.

and don't by BSC. Never try to catch a falling knife!

April 3, 2014 | Unregistered CommenterJR

7AM with David and Jess

Doofus'd the WOD by going 15-9-6...3. Realized as I was about to start the 3 burpees that the rest of the gym was out on the last 400m. Pigeon made up for it by acting like he thought I was in my 30s.

April 3, 2014 | Unregistered CommenterHenry

This was my first time doing Amanda and it went really well! I was dreading muscle-ups all day, but they felt pretty crisp and I didn't fail a SINGLE ONE (!). Split them up 3-3-3, 3-2-2 and 3-2. Went fast on the snatches because that's where my strength is. 7:39 RX'd

Great to have Christian back (and Rickke!) to go head-to-head with!

April 3, 2014 | Unregistered CommenterMatt Katz

First class with Whitney who did an awesome job.

Did fitness version with cleans @115lbs. Finished in 10:31.

Lost count on the sit-ups and just kept doing them till everyone was done.

Beautiful day - nice to be running outside.

April 3, 2014 | Unregistered CommenterSamir Chopra

Today was perfect weather...may it stay like this till the end of time.

Snatch High pull@75% 3x3 (220)
Clean no touch deadlift on riser@80% 3x3 (286)
HBBS@80%x2x6 (364)
Heavy planks with various people sitting on me with a 55lb plate for 30 secondsx4

April 3, 2014 | Unregistered CommenterJakeL

Fitness version at 73# and with 400m rows instead of runs - 9:51.

My shins are <I>killing</I> me. Anyone have any tips on how to avoid and/or get rid of shin splints? Other than running less?

April 3, 2014 | Unregistered CommenterLaura Mc

Laura, sorry to tell you but you need to take a break from running for a couple of weeks and then start nice and slow. Also, try to be conscious of not heel striking. Try to land in your forefoot. That should help. I have been there and it is very frustrating. In the meantime go on an ice and ibuprofen regimen.

April 3, 2014 | Unregistered CommenterMatty Chm

Fitness version at 63#: 12:55. Snatches were the limiter and felt all kinds of awful.

April 3, 2014 | Unregistered CommenterKMo

Love the links today.
This one was harder than I thought.
11:24 @ 95#

April 3, 2014 | Unregistered CommenterDMak

Laura Mc - lots of aggressive soft tissue work on your calves/achilles may help, in addition to some gentle soft tissue work on your anterior tibialis (the spot that hurts). Have you recently started running a lot more, or altered your running style?

April 3, 2014 | Unregistered CommenterFox

5:30 with Coaches Whitney and Arturo.

Had to do cleans instead of snatches due to the bicepital tendon injury, and scaled it to #115 just to be safe (and so I could finish pre time cap, 6:30 and probably 7:30 classes). During the sit-ups cash out, I discovered that fat can cramp up.

April 3, 2014 | Unregistered CommenterChris Y

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