Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Post rounds completed for each of the 5 cycles.
compare to 7.3.10
Bionic and Heinz WOD Demo
Bionic clears 29 rounds total. How do you stack up?
Andrew M’s 250m Sprint Game Face
Beyond the Blog
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Warm-Up Strategies For Developing Kipping Pull-Ups
We’ve seen people make great progress with our standardized warm-ups over last 2 months. Here we’ve outlined a plan to start incorporating regular kipping pull-up skill work into your warm-ups. Like any other skill, you’ll need regular practice to develop mastery of the movement. That being said, don’t go overboard with this, I wouldn’t be swinging on the bar more than 4 times per week. The progression below is broken into 3 steps based on your skill level. Don’t advance to the next step until you’ve mastered the previous one. This may take several weeks so be patient!
Level 1, The Kip Swing: Add 5-8 Kip Swings before each set of pull-ups during Warm-Up 1. Otherwise you can do 1-2 sets of kip swings when you finish Warm-Up 2. Progress to Level 2 after you can consistently string these together with a nice “pop” on the back end.
Points of Performance
– Make sure you’ve got the right grip. If your palms feel like they’re being pinched you need to readjust.
– Always start from a static deadhang with a tight body and active shoulders.
– The kip should feel fluid and “springy”. Try to ride the momentum you create
– Before moving to Level 2, ask a coach to access your kip swing.
Level 2, The Dynamic Pull and Mature Finish: Now that you’ve mastered the kip swing and have found the weightless “pop” on the back end, try to reopen your hip and get over the bar. Make it your goal to use momentum, not pulling strength to finish the pull-up. When you get over the bar, hold the top for a 2 count. This will help you establish a mature finish position. Lower yourself down and reset. Perform 5 reps in Warm-Up 1 instead of your normal pull-ups and do 1-2 sets of 3 reps at the end of Warm-Up 2
Points of Performance
– Don’t slow down your kip swing before you attempt to get over. This is a common mistake. A bigger kip will make the pull-up easier
– You’ll have to reset after each rep. Kip swing > Dynamic Pull-Up > Hold over the bar for a 2 count > lower down and start over.
– You haven’t completed this step until you can consistently get over the bar in one fluid motion. Any stalling, slowing down or extra little kicks to get over constitute a work in progress on level 2.
– Have a coach look at your progress before moving to Level 3.
Level 3, Stringing Them Together: Now that you can kip over the bar you need to work on linking them together. If you’ve been diligent about holding the top of the pull-up, you’ll have plenty of time to work on Pushing away back into your kip swing. Once you can link 2 together, incrementally add reps until you can link 10 together. Watch the video at the bottom of this article to see this in real time.
Points of Performance
– You don’t need to lose the momentary pause at the top of the pull-up. In fact, the ability to do this indicates that you’re all the way over the bar. Sometimes folks develop a kipping pull-up and need to reach with their chin to get just over the bar, this is not a complete kipping pull-up. Try to get the bar to neck level.
– This step is all about timing and rhythm. If you lose your balance or develop a pendulum swing, stop and reset.
– Be patient! Developing your pull-ups is going to take some time. The good news is that its’ MUCH harder to get from 0-2 kipping pull-ups than it is to get from 2-10 so once you find your rhythm it’s just a matter of consistent practice to pile on the reps.
Watch these videos (Kipping Pull-Ups Part 1 and Part 2) to see some of these progressions broken down. As always, ask a coach if you need any help with these steps!
_______________
What is a Brand? CrossFit
Is Twitter More Addictive Than Booze? Gawker
Just why exercise is so good for people is, at last, being understood The Economist
Coach! I Totally Get It Now! Cathletics
Dirt Is Mainly Good For You – Especially Children The Missing Human Manual
YES, YES, YES! FCUK YEAH!
I can't wait to do this wod!!!!!!
@DH3,
Congratulations! I will be in the gym Wednesday, but I was really thinking open gym Friday might be good. Feel free to capture on camera or film, but that's on you and your cronies. Now cowpies or anything. a legit pie. I'd recommend whipped cream. Please don't break my nose in all of the excitement.
18@95lbs
Going from the squat to next set of cleans was the worst.
My sets were 5,4,3,3,3 the 3s all had me we 3-5 air squats left.
Holy cow, what a game. Whew!
All you paleo bakers looking for a break from bacon and eggs for breakast: here are Rickke's awesome Paleo Pineapple Right-Side-Up Banana Nut Muffins.
Keith, you killed it this morning!
BSQ 155x5x3. No problemo.
Press 70x5x3. I failed at this weight twice last week so it was deeply satisfying to finally get it!
Deadlift 200×1, failed 2nd rep. Hmmph.
Chins 2×2, no time to stay for a third set, alas.
Also, I have discovered that it is entirely possible, not to mention delicious, to have a Paleo Super Bowl party.
I certainly didn't get to the box with Shree's enthusiasm for this WOD or for the rest of the day for that matter.
Cleans are a lift I'd prefer to avoid.
But. It was pretty awesome. I went heavier than I thought I could and actually hit the ladies Rx! I barely weigh 135# wet so…
They were heavy but felt really good.
13 rounds and some change. Push ups and squats were really strong. Nice rounds of hip openers to warm up.
Shree, you were right. Awesome WOD. Day seems more manageable.
Anybody have any experience with or opinion of carb cycling?
http://www.bodybuilding.com/fun/par30.htm
JR,
I heard that at the Paleo rest day dinner you talked about your technique for a pie to the face. I heard something about about a right to left follow through with a twist. I will be perfecting my skills and selecting a pie very very shortly.
I am very happy to have won this bet, and am thrilled that this will be on tape.
To All PATS fans, there were a few of you taunting me earlier this week, (Dan Evans) I'd appreciate a little silence now.
Thanks.
4,4,4,4,3 (+push ups) RX
really fun!
@DH3,
It was straight in the face, clockwise, counterclockwise, and the a slight squishing in of the sides. That is how I envisioned it.
I know it's early in the week, but I plant to be doing accessory work Friday if anybody cares. Some sort of clean accessory, probably front squats or something like that, maybe even some regular squats, but light, to find my squat again.
prob some rippetoe-style tricep work too. I love the open gym Fridays. great crowd and fun to do different things.
I cannot WAIT to see the pie video.
Although maybe I shouldn't watch it until after the challenge is over. It's just going to make me want pie.
Finished a total of 17 rounds + a couple of push-ups/power cleans after each round. 42#. So glad I didn't check today's WOD on here before leaving my house! Cleans started to get messy and less aggressive towards the end. Good job, morning people!
Abstaining from commenting on the troubling pro-militant rhetoric of CF the day after being called a blog terrorist yesterday.
just went 13 rounds @ 115 today as I got into the wod is a strain in my lower back; Not good for getting that weight up or squats.
Definitely know I'd have gone heavier @ 135 otherwise – and possibly more action on rounds…
Corbett, there's nothing like building real power with the Oly lifts: Cleans, snatches, and jerks! Overhead and front squats are fun, too.
Save the Date!
My awesome hubby Paul S is having his first official amateur fight at Gleason's Gym in Dumbo on Saturday, February 18th. This will be a master's division (35 and over) event with several fights. It will be in the evening and probably cost about $20 for admission. I'll send over all the official details once I have them.
I really hope to get a big crowd together to cheer Paul on! He's been training boxing exclusively for 2 years now and he's ready for this fight!
Also, there will be post-fight celebrating at a local bar, TBD.
I actually think a discussion about Crossfit's embrace of our military and law enforcement community is a perfectly reasonable discussion topic. Especially if it was asked as an open question for group discussion as opposed to a personal screed.
There's a difference between pro-militant and pro-military, and a difference between pro-war and pro-warrior. The military was an early adopter of CF, since it has direct benefit to what they do in their daily lives. Makes sense to me that CF would reflect that, and attempt to show their support in return. I think they do a decent job navigating a fairly centrist path.
I for one am humbled, inspired, and motivated by Hero WOD's. Anyone else?
Hey Noah, I just think it is important to be careful when using terms like hijacking and kidnapping. I don't have any comment on CF's actual relationship with the armed services.
@Noah,
I've never found it "troubling" to experience gratitude and inspiration. The 4th of July comes to mind. I think it's great that we do Murph. Fight gone bad for wounded warriors? another amazing event that I am proud to support.
When I say thank you to people, like my friends the Fitzpatrick Brothers, who flew helicopters and got shot at for years, or my friend Terry McGee, paralyzed from the neck down, it's not a political thing. It's just a thank you.
I remember it being an uncomfortable part of Crossfit for me when I started following the mainsite and doing workouts on my own. I think I just remember reading the comments when people would scale down hero workouts and there being loud shouting matches and being really turned off by it. It generally felt not just pro-warrior but pro-war.
I think teasing out the differences between warrior and war are quite complicated, and involve layered questions about morality, virtue, duty, etc. that I'm not sure I have the means to figure out. For example, when people say "even if you don't agree with the war in Iraq, you have to thank those who served for protecting our country" I recoil at the logic of it, especially if you question the contribution of the war to our safety in the first place. And yet, I think most of the people who joined the military felt a duty of service to their country and trusted that their leadership would only go to war that they believed was good for America. How do you reconcile that? Or how does service member reconcile questioning the morality of the war they are fighting with your duty to follow command, or your duty to the people you serve with? Or what about if we think that at first principle it is necessary that people join the military and serve as police in order to keep us safe, even if we think on a secondary level the execution in many instances is severely flawed, whether in a war war or in a drug war?
With all of these questions that I basically don't know the answer to, I appreciate the focus Crossfit has put, through FGB, on veterans returning home and trying to reintegrate with civillian life. All of the kids who served deserve to come back and try to have a normal life, having been asked to do things I can't imagine being asked to do. To be honest, I would probably think to donate my money to other causes first, whether because they have affected me personally or because I have a stronger belief/connection with the righteousness of the cause. And yet, as somebody has pointed out to me, charity is not zero sum, and it is a good cause. On the whole I feel much more comfortable with it in the context of our box, knowing people from CFSBK who have served, than I might somewhere else.
So there is my way more than two cents.
Well said Joel. I read the Main Site comments section like I do most comments sections on the internet- knowing its usually those with the biggest axes to grind who shout the loudest. Even the comments sections on reputable news sites often devolve into lunacy, which is why I cherish the input and banter of the CFSBK community so much.
Taking a rest day, but really want to do this WOD — I've done it once before, and it's a lot of fun. Plus, two of my favorite sci-fi characters were Chief Petty Officers, and so is one of my best friend's brother (in real life). So I may do it at Friday's open gym if anyone would like to join me.
Complete sidenote: I'm thinking it's time for my crossfit-addled body to get a good massage. Anyone know any good, reasonbly-ish priced massage therapists near the gym?
Really well put Joel. I sat here and wrote about 5 different attempts to summarize my perspective on the matter but compared to your eloquent narrative, mine just sounded like a poor man's version of your write-up. In the end, I'm really happy to support a variety of communities, even those with conflicting world views at CrossFit South Brooklyn.
One thing of note is that this year CrossFit will be expanding the scope of their charity efforts. I talked to Lisa Lugo a couple weeks ago and we discussed an upcoming program CrossFit is going to launch where affiliates can sponsor and help finance schools being built in Africa. Today's video "What is a brand" includes some shots from the beta schools they've already built before going public with the program. Also, This year's FGB event will benefit St. Judes and will not be partnering with Sportsgrants. More on that as the story develops…
12pm Group Class
Warm-Up
3 Rounds of 20 KB Swings and DROMS
Hip Openers
Barbell Warm-Ups
"The Chief"
R1: 4 Rounds
R2: 4 Rounds +1
R3: 4 Rounds +1
R4: 4 Rounds +2
R5: 4 Rounds +1
Total: 20 Rounds + 5 Reps
My right wrist has been giving me some pain during dynamic extension/compression. Still a lingering issue from 3 months of Gymnastics Tumbling Classes at Chelsea Piers last summer. So I modified this workout to be 3 Deadlifts at 225 instead of 135 power cleans. Each rep was pulled from a deadstop to make it a little tougher. I kept a really steady unbroken pace the entire workout and made every rep as perfect as I could. No slop!
Loved this workout
Today's comments (as well as yesterday's) have now ensured that I will be blogging, in the very near future, on the following two topics. Stay tuned.
Barbells for America? Crossfit, the Military and War
Crossfitting While Brown: A Phenomenological Inquiry
I've been pretty serious about my mobility for a while now and LOVED K-star's 1-day certification seminar. That was awesome and since then I've continually tried to get more supple, but we all know what Yoda says about trying.
After reviewing the 11 important lessons from a year of MWOD.com I realized how I've sold myself short by not appropriately concentrating on #4: There are no days off.
In general doing something I 'have' to do every day is pretty much impossible for me. I've shown an intense level of commitment and discipline around certain activities over the years, including swimming, but forcing myself into a "should do" activity every single day sucks. I basically mobilize 3-4 days a week– every time I lift and once on the weekends.
It's not enough, so thanks for posting that yesterday and reminding me to redouble my efforts. Hopefully I'll eventually find joy in more of these and it won't be such a struggle to be consistent.
__________
And I thought comparing swimming to running was controversial…
Samir, I think that would be really interesting. Let me know if you would like some research help.
So, after "The Chief" (Hoo-Yah!), I wrote my performance on the white board (14 rounds RX'd), while thinking to myself, "All I got was 14 in 5 rounds? How is that possible?" Fast foward to a couple of hours ago as I was looking through my workout log during lunch, and there it was written in black and white. It was actually 17 rounds. Someone should make a Breathalyzer to test for WOD drunkenness. I'm looking forward to getting back with the 5pm crew soon , because apparently my mind doesn't function properly before Breakfast. Rounds were as follows.
RX'd
Round 1: 4 + 1 Power Clean
Round 2: 4 flat
Round 3: 3 + P/C + Push Ups + 5 Squats
Round 4: 3 + P/C + P/U
Round 5: 3 + P/C
P.S.- If the "Pie In The Face " is on video, any chance we can see it here on the blog, as an example of what happens when you doubt the might of "The Big Blue Wrecking Crew?"
all seriousness aside, this pie thing was a great way for JR to eat soem pie while in the midst of his battle with Gabrus.
Brilliant!
@Joel, I struggle with those exact same questions and equally appreciate the focus on returning veterans of FGB. Very eloquently put.
A lot of eloquence over the past few days–we have some incredibly thoughtful members and I so appreciate the care and respect with which everyone's trying to communicate. I would like to say that I don't feel like yesterday's blog was "hijacked" any more than I feel like today's has been, and I have a hard time seeing a difference.
Just my $.02.
Also, I loved the "Dirt is mostly good for you" link. I pretty much live by that credo. Linus dropped all his (highly non-paleo) cheerios on the sidewalk in front of the gym this weekend and I let him eat them.
Also, I think "A Phenomenological Inquiry" is under-used as a subtitle.
Please folks, don't waste the pie. That would be criminal. I'll help if needed.
eat all the pie you want JR, I had some beer last night.
But tonight I return to the gym
and today i returned to full paleo
also…
Go Giants
I just want to second Joel and Charlotte's remarks about the CFSBK community and its relationship to the military as well as this here comment space. I think we have a great group of people, who treat each other with incredible respect, think deeply about important issues, give generously to those in need, and have such interesting and meaningful and fun things to share – I feel lucky to get to interact with you all, and all your thoughtfulness makes my life better, whatever the topic.
Re: The Pie. I t will be on video, and if not posted to this blog, then it will be in a link on my comments after it happened. I want to commend JR with his steadfast ownership of this bet, he isnt ducking.
Re: Blog comments.
.
One of the most valuable lessons that I have taken from joining SBK has been about the difference between: supporting soldiers vs. what I believe about war, and its place in the world. Also each person's reason for joining the military is different. I don't pretend to know those reasons, but I can say whatever the reason it's more than what I am willing to do, and I'm thankful that someone is doing it.
I think that this blog/cfsbk should be a place where people go to escape the things in their normal day. For me the blog is around to learn about something I'm passionate about (lifting, health etc) and to keep in touch with what OUR community is doing (organizing events, parties, pies in the face etc) I think anything super personal can make others feel uncomfortable. Their are other avenues to express those opinions. Email, inviting people to participate in a group discussion. I dont think the issues the last day are even close to censorship. Comments arent being erased. Its more of an ask to keep things focused to posting workouts, community oriented and things that enable people to escape for a bit. While posting this, i feel a bit hypocritical and feel like erasing this all, but sometimes I cant control myself.
LOOK FORWARD TO THE CHIEF.
I'm jumping on the bandwagon and offering my "here here" to the comments section.
I'm just as interested as the next person about how many round Billy Bob and Sammy Sue got on "The Chief" this morning, but what I love most about our box is our community. To say we have a diverse group of folks doesn't do us justice as a group. It can get a little awkward talking about sensitive subjects in this virtual space and folks can be misinterpreted, but it's really what keeps me coming back. I echo Charlotte's sentiment that we have genuinely thoughtful and caring group of people. I feel a little more connected to our greater whole the more I learn about someone else even if I've never laid eyes on him or her at the gym.
"Phenomenological" is one of my favorite words.
I started following the blog yesterday, and I feel like my timing was good. Reflecting on the many fine folks I've met at CFSBK I'm not in the least surprised to see such engaged and open discussions (and dissent!). As much as I'm happy to see people's times and reps, I'm thrilled to read that we are a group prepared to share ideas alongside sweat.
I'm trying to get my WordPress blog to trackback to CFSBK — can anybody offer any tech support?
press (mixed in with chins)
125×5, 140×5, 160×10
dips (mixed with chins as well)
5,5,5
db bench
80s 8,10,6
situps
25,20,20
lots of skipping rope
Loved the Chief!
Think the WOD was all about pacing…which I botched completely. Good times none the less.
More importantly, does anyone have a good recipe for Paleo friendly meatballs? Sounds ridiculous, but I can't figure out how to keep them from falling apart with out some form of filler. Help
5/3/1 Squat
280×5
320×3
360×8
Dbll Overhead Press
50x10x4
Shrugs
465x5x3
555×5 Dynamic
355×10
3 rounds of Grip/Ab combo
Wrist rollers 50#
Ab wheel 10 reps
Glad I could do ab wheel rollout again after tweaking myself last week
@craig
I use almond meal and some eggs
flavor it up with some italian seasonings and some fresh chopped parsley
its pretty awesome.
Liked Madonna lots last night. Even the new song that everyone else thinks sucks. If I can get off my fat ass I may see some of you in the gym tomorrow. Cheers!
@craig
Definitely use an egg or two. I also use parsnips, which I think are highly underrated by a lot of people. Grate them like you would cheese, fry them in some salt &seasoning and fat of choosing and mix them into the meat.
You can skip the frying step, but you'll have a much tastier meatball if you take the extra 3 minutes to do that, I like it because they really create that texture that you look for in meatballs.
Parsnips are my favourite sub for anything that involves breadcrumbs. (Read meatloaf, also really good as hash browns.)
I'm definitely part of the ugly push-ups club (wide hands, flared elbows, the whole bit, especially at high volume) and I'm trying to reform my ways. So I scaled back the push-ups to elevated (#5 on the cage) and did the cleans as RXed. That was the golden scaling point for me–everything was in balance, nothing was impossibly hard and there was absolutely no reason to ever stop moving or break form. Total 20 rds + 8 (4+3 / 4+3 / 4+1 / 4 / 4+1)
Can slowly feel my metcon coming back after the strength cycles…
Great WOD…doing it for the Chief!
20 rounds even, Rx
I have just caught up on yesterdays and todays blog. Wow. I feel I have some commentary but it’s not coming out cogent enough to be worthwhile. I will just say we have a great community with a lot of thoughtful, creative, intelligent and strong people. Billy, thank you for sharing your story.
@Samir – Very much looking forward to your blog.
Great paleo mocktail discovery:
"the dandy"
Seltzer
Lemon
Dandelion Greens (mash a little)
The bitterness of the greens really makes it taste like booze. I know hard liquor is technically paleo, but I think it is not spiritually (pun intended).
This was not planned, so the greens were sauteed with garlic & oil. Next time I'll try the greens raw.
@meatballs I crack one egg and grate 1/2 of a smallish red onion into a pound of ground meat; add a little salt & pepper for great simple meatballs. Handle gently the first time you turn them. If there's no sauce to give color, add a little paprika.
Craig:
This meatball combo is really delicious. We never have offal on hand and just use more ground meat, generally a pork/beef combo.
http://www.marksdailyapple.com/curry-meatballs-with-a-little-offal-in-creamy-tomato-coconut-sauce/
Chief was awesome. 15 rounds + 17 worth of change @ 105. Wish I'd gone with 115 in hindsight, don't think it would have slowed me down just made each round MORE AWESOME.
Crazy blog recently, great comments from everybody. And yeah the community rocks here.
Strength Cycle: Texas Method Volume day
Squat: 280x5x4
Cut back a set as I was feeling fairly burnt. Not enough sleep last night… Calf strain from Friday was OK– it hurt a little bit but got better as I went.
Bench: 190×5, 190×4, 185×5, 185×5
Missed the 5th rep of the second set and decided to lower the weight to get the volume.
A little rough tonight, but fun working out with Nick, Coach Nick, Ben and Samir. Hopefully I can get some good recovery this week and perform well on my last Intensity Thursday or Friday.
Strength Cycle, Week 5, Day 1
Squat: (reset to a different scheme after last week's failure at 255)
WU: 45×5, 95×5, 135×3, 185×2, 205×1
Work: 225x5x2, 225×10 (third set repout)
Press:
WU: 45×5, 75×3, 95×1, 110×1
Work: 120×4 (fail 5th rep), then, 110×5, 110×6
Deadlift:
WU: 135×5, 185×3, 225×1, 255×1
Work: 280×5 (last rep ugly, upper back rounded; otherwise, a new 5RM)
Morning strength:
Squat 235x5x3
Press 110x5x3
DL 320x5x1
Chins +32.5# 5,5,5
GHD 10×3
GHD sit ups 10×3
I will throw down a wod for a soldier anytime because I really do believe in sacrifice, heroism, and noble intentions irrespective of my views on foreign policy.
The Chief, 17 rounds + 6 cleans + 5 push-ups as Rx'd ladies… all in ludicrously short shorty shorts that I borrowed from the mannequin after discovering that my workout pants had abandoned my backpack at the office. This felt surprisingly good, given that I've been doing strength focused training for the last few weeks. Definitely got a bit nauseated in the 3rd round, so backed off a bit.
Saw some people working hard at push-up positioning today. Nice work!