« Clean and Jerk | WOD 7.16.17 | Main | Rest Day »

WOD 7.15.17

Partner WOD

AMRAP 30 Minutes:
30 Deadlifts 155/105
30 Burpees Over the Bar
30 Pull-Ups
30 Box Jumps 24/20

One partner working at a time. Break the reps up however desired. The Deadlift weight should be on the light side. The Burpees are Rx'd as a two foot take off. Scale the Pull-Ups to Banded, Kipping, or Ring Rows as needed (no Jumping Pull-Ups today). The Box Jumps should be a two foot take off as well.

Post rounds, reps, and partner to comments.

A classic CFSBK summer scene

  • Schedule Change: Today's 11am Active Recovery class is cancelled.

Today: Hail to the Team at CrossFit Queens

Some badass CFSBKers will be participating in Hail to the Team this weekend at CrossFit Queens. This partner competition takes place on this Saturday, July 15th from 12 to 5pm and it will feature 25 men's and 25 women's teams of 2 in the Scaled and Rx categories. There will be 3 workouts plus a final workout for the top teams. Make the trip up to Astoria to cheer our athletes on!

Yesterday's Whiteboard: Rest Day
10 Exercises for Stronger, Healthier Scaps BarBend
High Intensity Workouts May Be Good at Any Age NY Times

Reader Comments (13)

My first Strong Fit class with Coach Brett. Eating Lindt Intense Orange dark chocolate on his rx.

Very fun - very pleased I did it, even happier that I lived - metcon at the end was waaaay out there.

One (minor) gripe: DO - we NEED a 120# sand bag. That leap from 100 to 140 is quite a cliff.

Outstanding start to my day.

July 15, 2017 | Unregistered CommenterTom

Wait?????? There’s chocolate @ strong fit?

July 15, 2017 | Unregistered CommenterBrad L

WOD Rx'd with fellow old fella Chris A
5 Rounds flat. So much sweat.

July 15, 2017 | Unregistered CommenterFox

strong fit has excellent culinary taste

also just chiming in to say how excellent strong fit is

we learn all sorts of cool ways to move heavy things and some nifty accessory work to help out with it too

then for fun the last ten minutes are a harrowing vacation to a dark place in your mind and body

then, chocolate

July 15, 2017 | Unregistered CommenterChas C.

@Chas C - well said
@Brad L. - yes. I swear.

July 15, 2017 | Unregistered CommenterTom

Not sure if everyone has noticed but there are now FREE paper cups by the sink. CFSBK feels veritably spa-like now. Especially when I wear my eucalyptus cologne.

Now can we please have some 120# sandbags!!!!

July 15, 2017 | Unregistered CommenterJay-Star

Old people RULE!

July 15, 2017 | Unregistered CommenterChris A.

Being old is the new thing. Used to be trucker hats.

WOD with Steffen (who is not old): 5 rounds + 5 DLs. Subbed ring rows. Sets of 5 mostly.

July 15, 2017 | Unregistered CommenterBjörn

Competed with Kate Tk. at Hail to the Team today! Thanks to KHarpz for encouraging us to participate!!

Kate PRing her clean and jerk at 125, watching Gabby and Meg compete in their first competition and crushing it, and watching Katie E/ KHarpz, Brett/Phil completely destroy every workout and make CFSBKproud.

I had two goals for today: PR clean and jerk at 125 (loftier goal) and complete all 30 wallballs unbroken and push as hard as I could on the erg (the attainable goal).

Didn't hit the 125-- failed the clean twice. Got to the wallballs, completely confident, when the wall ball smashed directly on my nose and I heard crunching. Then it happened two more times! It made me so angry, sad and frustrated! I let myself down and my teammate down for a second time. I wanted to quit while on the erg, but Kate kept me going. Maybe it was immature to be emotional, but it was the pressure of trying to please a teammate, failing both goals I had set, and my nose crunching three times and hurting real bad.

I cleaned myself up and Kate and I finished the third workout strong. Unfortunately, we didn't make it to the top 5 women's scaled teams.

Even though today didn't go as I had planned, it was an awesome experience. I learned a few things:
1) It's great to put yourself under pressure and scary stress voluntarily sometimes, so you can better handle it when it happens in real life and it wasn't actually a choice. Maybe I will keep a cool head and not cry and curse. :X
2) Crossfit is a hobby for me and meant to be fun: I wasn't having fun when I felt like I was letting my partner down (Kate was a great partner-- this pressure came from within) and I have realized I would prefer doing the open or the subway series--a solo competition-- rather than participate on a team. I definitely am not competitive with anyone but myself so I didn't really feed off that energy today and probably never will.
3) It was super fun to do a workout somewhere else, out of your comfort zone, with other New Yorkers. Everyone should give it a try! You don't have to win or be the best to participate-- it's worth it!! Yes, even if you crash 14# directly on your nose three times.


July 15, 2017 | Unregistered CommenterAllie B

9am today!

Partnered with Phil...he crushed it. We were so consistent throughout the workout! We finished five full rounds and got through the burpees on the sixth round. I love these longs workouts...set a pace and just keep going. My favorite thing!

Doing touristy(touristie?) things with my sister today:) congrats to everyone who competed today!!

July 15, 2017 | Unregistered CommenterSarah C

YES PLEASE to 120# sandbags!

July 15, 2017 | Unregistered CommenterStella

Allie was an AMAZING teammate and I still can't believe how she finished that row after the super dumb wallball target (mounted to the rig, over a bar that jutted out???) messed up her game.

Fun day and so proud of team Oh Scale Yeah. I'm sore everywhere.

July 15, 2017 | Unregistered CommenterKate tk

Partner WOD with Kate W:


DLs: 8-8-7-7
Burpees: 5s
Pullups: 5s (Kate did challenging RR)
BJs: 5s

All went well until round 4 when I felt like I was overheating. I kept walking over to the bar to do pullups when I was supposed to be doing burpees so Kate had to redirect me each time. haha. Overall, harder than expected esp bc some of these movements are my strengths.

Lots of accessory work at OG after an hour of rest.

Allie, I saw some IG stories of the event and they looked like hard targets to hit. I've def eaten a few wall balls, too and certainly would have there, too! Sounds like it was a great experience overall! Congrats everyone!

July 15, 2017 | Unregistered CommenterKLove

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>