3 Rounds for time of:
10 Squat Cleans, 135/85
25 Pull-Ups
If 135 Squat cleans are easy for you, consider scaling up to 145 or 155.
Post time and Rx to comments.
Accessory Work
Spend 10-15 Minutes Foam Rolling and stretching Post WOD.
Upcoming events at the Oakridge Kitchen
On Saturday, May 1st the ORK will be hosting a Tapas and Wine pairing class. The ORK is run by our own Kira D and her family. Check out the information below:
It's going to be a great class with delicious food and wine, and tons of techniques, tips, and tricks that you can use for a party or a weeknight dinner. In addition to making 8 savory tapas and 3 tangy sauces, guest sommelier Sarah will teach the principles of wine pairing that will take your food experiences to the next level. As always with our open kitchen events, you can choose your own adventure–watch, cook, learn, eat, drink, relax–in any combination you wish
For more information and to register, click here!
Want to try something different? Why not check out a Free Yoga class this weekend at our friends, Lululemon Athletica Brooklyn. There are free in-store classes held on Saturday from 10-11am and Sunday from 11-12pm.
____________
CrossFit Kids "Fran" Edena Valley CrossFit
Jim says
Question for the trainers:
Rest versus active recovery for injuries? I know they are prob. not mutually exclusive, but I’d love to hear thoughts. After squats monday I had some inflammation. After last night, I feel fresh as the morning dew! It feels great. I’d love to hear what the gurus think!
Thanks,
Jim
Matt U. says
16:58.
I tried it at 105#, suffered through 6 reps, and dropped to 95# for the rest of the WOD. Just not enough recovery time since I did deadlifts on Tuesday night, I think — although merely finishing a WOD in the morning without caffeine is an accomplishment in its own right.
Samir Chopra says
Suited WODs in our future?
http://www.nytimes.com/interactive/2010/04/07/t-magazine/webstory_execrisesonsuit.html
“vim and alacrity” – sounds like CFSBK to me.
Snip says
I felt like I did a sh*t job on this workout this morning. Here is how it broke down:
10 squat cleans, 52#25 pullups, blue band10 sq cleans15 pullups10 sq cleans15 pullupstime: 17:15
my cleans were rough as usual, but it was the front squat that really gave me trouble today. Maybe I was still sore from the OHS and Deadlifts I did tues night? Scaled down the pullups because my kip was getting a little too wild.
Crazy having a full class this AM!
michele says
Beginner WOD Wednesday night:
AMRAP 7 dumbbell thrusters/7 box jumps
12 minutes
First experience with the strange feeling where your mind is scanning to find your body parts, in order to give them orders, but the body cannot be located on the grid.
jack says
The “who says you can’t shine shit” recipe:1 can tuna drained2 eggscouple tablespoons almond floursome crumbled walnutsSome garlicMix it up,make patties, fry in olive oil with onions. Add grated Parmesan to the mixture for extra goodness. Satisfaction guaranteed
Dan Rx'd says
@Jack: On Myth busters they demonstrated that you can indeed shine shit.
http://www.youtube.com/watch?v=yiJ9fy1qSFI
nicole says
thanks for the PR sbk! was very exciting for me to FINALLY get 50 kilos.
Samir Chopra says
Michele: What dosages were you experimenting with? I’ve found that starting with 25 mg and then working my way up does wonders for that disembodied feeling.
Margie says
YAY NICOLE!
jack says
Dan: Trust me, mine tastes better(recipe, that is)
.DMG says
WU3 min row 16s/mbb fr sq 45x5x2mhmcl 3x3mhpc frsq 2x3deck pc fr sq2x3deck sqcl 2×2
decided to make up DL from monday. didn’t go as planned. maybe it was ill advised to do another heavy left day after bench. or something…
should have done todays WOD instead.
DL135x5225x3275x3315x2365x2385x1didn’t feel right so scaled back.315x3x5
CDext rotator work
Regan says
Hey Kids! We have to re-create KingCon for the show “Bored to Death” on HBO and they are paying people to be extras. The link doesn’t list the date but its gonna be 5/24-28 so if anyone wants to make some monies:
http://www.newsarama.com/tv/hbo-bored-to-death-100220.html
PS I miss you all in the face!!
Joey Short Shorts? says
12:30 at 105 lbs. Good times.
Sameer Parekh says
i did not need to click on that link.
oh dan. why did you post that link.
oh sameer. why did you click on that link you knew you should not have clicked on.
Samir Chopra says
Subbed 25 20″ box jumps as I had done weighted pull-ups yesterday, and was still awesomely sore.
10:36 with 105 lbs.
I’m not sure if the BJs were a cop-out substitution, but the squat cleans did feel very hard after the jumps.
JMD says
9:22 with 100 lbs. shoulda done at five to ten pounds more.
Jess says
Warmup:-clean drills
WOD: 13:25 as rx’d (85lbs/25pullups)
Because my entire body has been sore for the past week, I was really dreading this wod and thought about skipping. Really glad I didn’t. I have to echo Snip in that the hardest part was standing up in the front squat. I definitely felt my back rounding out several times. Pullups were mostly in sets of 2 until the last round when I had to resort to singles. I now have a little tear in my palm. Boo.
Pre and Post Wod:-Foam roll and lacrosse ball goodness
Awesome job by all, but especially to Ryan who rocked this WOD while upping the weight. But, you all will never know because he never posts…
Fox says
Jim- active recovery once over the acute pain stage ( usually a few days for your type deal). Move it it lose it.
WOD14:00 at 135this wrecked me. I should probably start doing some more conditioning. Ryan held true to his word and beat me (by far) at a scaled up weight.
NYWINEGUY says
14:53 at 105ripped handsTotal suckfest.
See y’all on Sat!
David Osorio says
jim-
ICE AFTER TRAININGWe have dixie cups of ice in the fridge.
Was planning on skipping this workout because my back is still sore from Deadlifts and i wasn’t feeling particularly strong but after seeing 5 classes tackle this workout I had to jump in.
Warm-UpLots of Lower body DROMS and foam rollingSquat Clean warm-ups75x3, 95×3, 115×3, 135×2
SCL/Pull WOD @ 135lbs11:00
Went about 85% intensity on this. Really took my time setting up each lift with my ass low as to spare my hip. Feel better now than I did pre workout. also, this is my first post ever directly from the gym!! Verizon only took 4 months to get us hooked up!
David Mak says
Wow this sucked today, but in a good way. Ok, not really.
15:25 rxed
Shane says
Dharma posted!!!1
Can’t wait til kids and teens tomorrow!
Laurel says
WOD: 95lb cleans, 12:11. Scaled up the weight ten pounds and afterward David suggested that I could have gone heavier still. It would definitely have slowed me down. I spent the majority of my time on the pull-ups. First 25 in sets of 5, second in 5,3,then 2 2 2. Last set 2’s and 1’s. I feel like I haven’t made good progress on my kipping pull-ups in awhile. Clearly I need to be doing something more to improve, but what??