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AMRAP 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats

Compare to 10.31.2013.
Post Rx and rounds to comments. 

15 Minutes Not For Time:
5 Turkish Get Up Left
5 Turkish Get Up Right
300m Row

Post loads to comments.

Coach Whit getting her yoga on in Costa Rica. Check out her 7:30pm class tonight!

Attention: Hail to the Queen Competitors! 

Coach Jess Fox is organizing a training session for all of the CFSBK women who are competing in Hail to the Queen IV. If you are competing, please email her ASAP to let her know at info [at] crossfitsouthbrooklyn.com. If you haven’t seen the event’s WODs or are curious, check out our event page

Throwback Thursday 

On this day in 2009, the following people graduated from Foundations: Julie E., Lisa M., Ben W., Ariel K., Samir C., Joe W., Cloyde M., Samantha H., and Vincent D. The Question of the Day was what is your favorite cheat food (David responded that his fave was 1-2 Diet Cokes a week). And Malcolm S. shared a link to these photos from a recent WOD at the Brooklyn Lyceum. Who knows what might happen today that you’ll remember four or five years from now…

So tell us: What's your favorite "cheat" food?


Reader Comments (27)

Yeah - June 2009 Foundations! Still rocking it after all these years.

June 26, 2014 | Unregistered CommenterSamir Chopra

Wednesday 7pm SC

2 sec pause Squats 225x3x3
bench press 230x5x3
chin ups 20x5x3

Hurting forearms made the bench a grinder. Doing it too slow but are still moving and got all the reps done.

June 26, 2014 | Unregistered CommenterPablo

Last night’s Olympic lifting class. Hit 165 on the clean for a 1RM. Thank you Dave P for videotaping it. Really helps to see what can be improved. Frank noticed that I overpulled the weight a bit. I also initiated the second pull a bit early which is sometime that I causing me a bit of trouble. I know that I am supposed to move around the bar during the second pull, which I find very intuitive in the snatch, but I can’t seem to execute as well in the clean. (Still psyched about the PR – I think that I can beat this next week if I can stand it up).
Frank gave me a great cue for the snatch to help me with the first pull. Looking forward to practicing this later this week.

In closing:

You – Ess – Eh!

Forca Portugal! (but not too much)

June 26, 2014 | Unregistered CommenterJay

6am with DO and Lady Fox

This is my third time doing Cindy and I have been progressing steadily each time. Today I hit 14 rounds plus 2 PUs. I know I could have gone faster but I had to hit the chalk bucket before every set of pull ups because of the sweat build up and that sucked a lot of time up. I always bring a sweat rag to Murph and I should remember to bring one for Cindy from now on. It got to the point where the chalk formed into a wet paste on my hands. Not pretty.

Pull ups and squats were all unbroken. Push ups were in sets of 5 to start and regressed to 5/3/2 and then 3/3/2/2 towards the end.

Used a 25# dumbbell for the Turkish get ups. I can go much heavier for single sets but 5 in a row after a full Cindy added up and 25# was about perfect.

Great morning.

Oh, favorite cheat food is definitely frosted Pop-Tarts.

June 26, 2014 | Unregistered CommenterMattyChm

"Cindy" in 12 rounds even with kipping pull-ups. Compared to 10/31/13 Cindy, 10 rounds plus 5 jumping pull ups and 3 push-ups. First 7 rounds were strict pull ups and and 3 were jumping pull ups. I am happy with the progress from Oct.

I am still practicing my kipping pull-ups. I got some great tips from David and Jess.

June 26, 2014 | Unregistered CommenterAlan C

6am with DO and Jess.

My first Cindy so I was glad I finally got the opportunity to try this one. Finished 15 rounds + 2 pull-ups. I'm starting to get the kip a bit better on my pull-ups, although DO said I need to get my chin higher and stare at the wall, not the ceiling, so I'll continue to work on that.

Same as Matt C, the sweat slowed me down a bit, I think. Sweat rag for this next time is a great idea.

Fun WOD and I look forward to trying it again sometime.

June 26, 2014 | Registered CommenterElliott

Speaking of Hail to the Queen, I am still trying to get rid of my ticket! If any ladies are looking to get in on the action, please shoot me an email at lmcelherne at gmail dot com.

June 26, 2014 | Unregistered CommenterLaura Mc

6:03am w/ F&O

20 rounds Rx

I was late because I was seriously contemplating skipping a 20min AMRAP without the BIG ASS FAN setup yet.

As Michael A mentioned during warm up, today seemed like a day to rip your hands. And after looking at the chalky mess left behind by MattyChm, I decided to see how long I can go without chalking up. I made it through 8 mins before lightly dusting my hands and then only chalked up 1 or 2 more times. I definitely realized how much time one can waste standing over the chalk bucket. Otherwise good times.

June 26, 2014 | Unregistered CommenterBK

Cindy at the 8am - 19 rounds + 4 PU. Humidity was crazy today - felt like that took a little extra out of me.

June 26, 2014 | Unregistered CommenterDan L

6am with DO and Lady Fox.

Hit 18 rounds + 5 pull ups on Cindy this morning. Didn't beat my previous score from my old gym but had a good go of it. Had the same issue as MattyChm that I spent a considerable amount of time dealing with the chalkglue that formed on my hands and towards the end I was just slipping off the bar. The humidity definitely pummeled me a bit.

June 26, 2014 | Unregistered CommenterMichael A.

i like my cheats to cover as many undesirable categories as possible, so my faves are things that are SWEET *and* full of flour:

homemade cookies
good pastry of any kind
homemade pie (zomg)

June 26, 2014 | Unregistered Commentermichele

10:30 Olympic Class

40x3 50x3 60x2 70x1 80x1 90x1,1 95x1 102x1 107x1 (PR) 110x1 (PR)

Big day here. I'm now flying past my previous sticking point on cleans. I think the Chris Fox Unbelted Pause Squat Program for Kids Who Want to Clean Better (and Do Other Stuff Better Too) has really been working for me. Also Frank gave me the best cue ever today: "You know how Ilya cleans? Just do it like that."

It worked.

40x3 50x3 60x3 70x2 80x1 90x1 100x1 105x1 (PR) 107xM

Gotta get this caught up to the cleans and I'll be golden.

40x1 50x1,1 60x1 70x1,1,1,1,1

Slightly heavier for the snatch singles this week since I was feeling strong.

Favorite "indulgence" (cheat is too negative!) for me is a as much of a whole pie as I can eat from DiFara or L&B (or more often the reasonable L&B facsimile from Cotta Bene) or 2 cheeseburgers, cheese fries, and a shake from Shake Shack (or In'n'Out if I'm on the West Coast).

June 26, 2014 | Unregistered CommenterTodd

Ice cream. Häagen-Dazs Rocky Road as of late, but anything chocolate will do.

Note to self: ice cream is not a good source of protein nor a meal substitute.

June 26, 2014 | Unregistered CommenterMichelle B.

Todd - On Tuesday I had five L&B squares and yesterday I had a double stack with fries and a vanilla chocolate milkshake from Shake Shack. It was glorious.

June 26, 2014 | Unregistered CommenterDave Fung

I just slammed three doughnuts from the Doughnut Plant, so that is clearly my favorite "cheat" food. Either that or ice cream. All of the ice cream.

June 26, 2014 | Unregistered CommenterMichael C.


Cindy - I was excited to try this one RX. I knew it would move slow but didn't care, just wanted to try to RX it. I have done it once before and used thick bands on pullups + knee pushups. I did the first 5 rounds RX, then I ripped my hands bad and switched to ring rows and knee pushups. I finished the 5 rounds RX at 8:46, and got 9 rounds + 6 pushups in the remaining 10:30(took a little time to switch stations). So total 14 rounds + 6 PU. I did this last September all scaled and 14 rounds + 3 PU. So really excited with the progress!

This week also marks my foundations graduation so it is my 1 year CF anniversary... I wonder where I will be at my 5 year anni like all the ones mentioned above!! I hope I can do 20 rounds of Cindy all RXd by then :)

Fav cheat food - Kettle New York Cheddar Potato Chips

June 26, 2014 | Unregistered CommenterMichele W

8am with Coach Fox
I'll cheat with any treat, really. I'm a lactard so I don't eat a lot of ice cream as a rule, but if the kids don't finish their desserts, I mop it up (with a pill, of course). Then Oreos - I could eat a bucket of these. Especially the Newman O's (they're organic, after all).

Turkish getup and row was fine, a little smoother than previous.

Cindy at 11 rounds - my first two with pullups, then 2 with chin ups, then ring rows with round 7 or 8 as another chinup attempt. This represents a significant improvement from Oct 2013 - about 20%. I'd love to learn a kip and give this another try.
Richard G.

June 26, 2014 | Unregistered CommenterRichard G

Any and all forms of ice-cream. Especially Ample Hills on the way home from Strength Cycle. Possibly not the best habit to be indulging. Whitney, I adore this picture of you. Also, I love these Throwback Thursday pieces. Great idea!

June 26, 2014 | Unregistered CommenterCharlie

11am solo Cindy
20 + 15
PR by a bit.

June 26, 2014 | Unregistered CommenterFox

Make up post from oly class yesterday: not a lot to say. I was sluggish and slow on the cleans. Did one at 165 but my elbows were slow. 195# last week for a PR felt good and I thought I'd be able to beat it, not my day though. OG on Sunday will be all about the elbows (again). And the jerk. I thought I was jerking 155# ok yesterday when Frank said, "that's OK when you catch it wrong just correct it and ingrain the right feeling" (or similar). It's a little frustrating BC I can push jerk a lot more and I guess I revert to a half push-jerk thing when it gets heavy.

My Thursday workout lately has been warmup + hbbs + 5x6 min progressive hill intervals (treadmill). Last week squatting at 210 was too easy so I jumped up to 225x5x3 which felt fine, going to keep going up in LP (though much more slowly). Next week I'm thinking 5x5min hill intervals w 1 min rest, really mixing it up to keep things fresh.

June 26, 2014 | Unregistered Commenterdave p

im with michael c., donuts and ice cream, but also pie from four and twenty!

June 26, 2014 | Unregistered CommenterCamille

I cannot believe it's been 5 years since that foundations cycle. So fun. I recall one of my first workouts post-foundations involved rowing and I think there were only 2 or 3 ergs at that time and I somehow ended up next to Nick P without knowing he was an Olympic rower. I remember thinking "I know I'm a lot shorter than him but am I even moving?" after looking at his display.

Thanks for a great five years of off-and-on attendance. So glad to be back on!

QOD: My favorite indulgence is generally ice cream. I'd love to find an amazing gluten-free brownie (recipe or pre-made) to make a brownie hot fudge sundae with if anyone has any suggestions.

June 26, 2014 | Unregistered Commenterariel kw


June 26, 2014 | Unregistered CommenterKate R


Clean+Front Squat+Jerk

Snatch pulls@ 264x7x4
Snatch Push Press: 198x5, 209x5x3

3Rds FOR TIME(!!!)
10 Burpees
20 KB swings@24kg

5 mins and change...

I probably have something that would be construed as a cheat meal every day...so..there you go. Donuts, cookies, ice cream, pizza...

June 26, 2014 | Unregistered CommenterJakeL

7:30 pm w. Noah and Ro.

Cindy Rx: 11 rounds + 2 pull ups. Last time I did this was 1 month into group classes post Foundations and did 7 rounds + 5 ring rows + 7 push ups (did pull ups for the first 3 rds then transitioned to ring rows). Slowest parts this time were the push ups (breaking into 3-3-2-2 for the last few rounds) and too long of a break to catch my breath at the top of each round.

TGUs with 20# DB.

June 26, 2014 | Unregistered CommenterNeal P.

Awesome picture Whit!

the good batch 'goodwich' ice cream sandwiches at Celebrate Brooklyn
cheese danish at Union Market
A classic Italian ricotta cheesecake
Anything with almond paste
And I agree with Todd. Cheat is such a naughty word. Indulgence is much better

June 26, 2014 | Unregistered CommenterLauren

oly class. came in feeling a bit over-trained already from m, t, w...

83, 103, 113, 123F (schmrrr), 113x1x4

83. had pain. called it.
-foam roller shoulder reset.
-footwork drills x10

Snatch: all from HIGH HANG
53, 63, 63, 73, 83x1x5

June 27, 2014 | Unregistered CommenterWhit H

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