Fitness: Spend 15 minutes working on the complex of: 3 Clean Deadlifts + 1 Hang Power Clean. Add weight only as appropriate, i.e., if you’re not hitting your positions fast then don’t go up in load.
Performance: Spend 15 Minutes working up to a heavy 5 rep Power Clean
Post loads to comments.
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As Many Rounds As Possible In 7 Minutes Of:
10 Burpees
20 Russian Kettlebell Swings
Post rounds completed and Rx to comments.
Gus becomes an honorary DROMulan
RSVP For the CFSBK 5 Year Anniversary Party!
Date: Saturday 11/3/12
Time: 9:00pm-2:00am
Location: CFSBK, 597 Degraw Street, Brooklyn, NY 11217
On Saturday November 3rd, CrossFit South Brooklyn will be celebrating our 5th Anniversary and we want you all to join us! This party will be epic and your membership might be revoked if you can’t make it. Shit will get real. Think DJ, booze, food and Gangnam Style dancing. If you need to get your WOD on, perhaps a round of Tabata shots could be arranged…
Come one, come all!
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ULTIMATE BRO TIME!!!!!
That video is amazing.
FGB was a great time- amazing energy in the room.
Great time at the after-party, although I overdid it (thanks a lot for the Jager Joy).
Sorry my hangover conspired to make me miss the bench pressing.
Again, a million thanks to All-Star Jess Fox for all the hard work.
they're even speaking in native bro tongue, i can't make out the dialect though
Has Dan's mom seen that? Priceless.
Worked up to 190 on the cleans. Felt pretty good pulling under them rather than just spreading my feet wide to catch. Started reverting on the last rep of the 5 at 190 so I stopped there.
Metcon was a fun little burner. 6 rounds + 13 Swings
Wow, that video is amazing, the air pvc guitar, the smash, the girl taking the video laughing…epic.
My calves and traps feel no bueno. Hoping they chill the f out by this evening.
6am with Nick and McDowell.
Worked up to 155×5 on the power cleans. Taking it easy this week due to the CRASH-B row test this weekend. Concentrated on wrist speed. Felt good, except I chose a bar with really rough knurling which chewed up the skin between my thumb and index finger.
6 rds + 4 burpees @ 16kg on the metcon. Burpees felt strong. Russian kettlebell swings felt light. Liked it.
I want someone to play pvc guitar and cheer me through PRs.
Fox: I've been doing it all this time – you're just too zoned into the lifting!
hahaha that video is too good.
so happy to have been a part of my first FGB! 233 reps, rx'ed. hoping I can find my breakout sheet to see how it all played out each round.
Saturday was amazing; had so much (too much?) fun with everyone.
thanks to lady fox for all her hard work to create the day!!
thanks to Noah and Jess for not letting me run home to south slope at the end of the night.
also, I have someone's sunglasses so if you're missing yours… let me know!
looking fwd to some cleans later
Now that CFSBK is on Instagram, y'all could win some Rogue equipment (https://apps.wildfireapp.com/microsite/pages/d3273d21f86169aa)
It's last minute but if you're looking for something to do tonight, i'm in a play called Two Noble Midsummer Nightsmen. It's a ridiculous Shakespearean mash-up play that's a part of the Bad Theatre Festival. It starts at 7 at the Tank, west 46th and 7th ave.
Use the code badstudent for $5 tickets:
http://www.brownpapertickets.com/event/278164
I'm at work. And I'm crying. Best. Video. Ever.
Thanks, Whit! Too bad we don't have any Rogue Infinity Rigs! Just the R3s.. otherwise we would DOMINATE
Today:
Front Squat
(45x5x2, 95x5x2, 115×3) 135x3x3
Power Clean
40 Kilos x5
50K x5
60K x5
70K x5
80K x5 (176lbs)
Burpee/KB AMRAP @ 1.5P
3 Rounds + 8 Burpees
Took the AMRAP nice and easy today, just moved smoothly throughout.
For anyone interested in standing desks for $22
http://iamnotaprogrammer.com/Ikea-Standing-desk-for-22-dollars.html
Love ya, Samir!
For the record that video fucking rocks, big time. Legitimate LOL.
Power Cleans felt great today.
185×5
205×5
225×5
Decided to have a pair, and went for 235×5. Success.
Also felt good to do a nice short Intense MetCon (hope these come up more often). Got 4 rds plus a couple burpees at 2 Pood. Probably unnecessary to go 2 pood seeing that i didnt do them all unbroken.
huh: http://www.salon.com/2012/10/22/muscular_men_have_self_interested_politics_says_study/
Woohoo ! Still on a high from FGB. Lots of fun drinking with new friends post workout 🙂
Today, had Whitney as my clean partner. She is lovely….did #93 for the fitness but thinking I am going to performance next time….felt better than I thought it would
Nice little burner…..16kgs, 4 rounds plus 5 Burpees, did the kbs unbroken….thanks to DMAC for going round for round and giving me an extra kick in the ass 🙂
My only regret is that no PVCs were smashed or played today.
DO – the night is young.
Loving my Monday habit — ran 1.7 mi from my apt to 6PM class.
Partnered up with Shaye (who is also lovely!)
Power Cleans: drills @ 33#, 53×5, 63×5, 73×5, 83×5, 93×5
The last couple at 93# were sorta ugly. Thanks DO for the coaching — need to just get lower under the bar. Scaled back to practice a few more at 83# and it did the trick. Looking fwd to next wk.
WOD @ 1 pood and Burpees with push-ups on my knees.
5 Rounds + 5 Burpees
Got my score sheet from FGB: rounds were 85, 74, and 74 for a total of 233 reps.
Amazing vid. Also amazing weekend, FGB was epic, as was the after-party. And the after-after-party. Still managed to come in for open gym Sunday, after what must have been a glorious 12 hours of sleep.
I WAS going to come in tonight also, but got caught up with some last minute trip preparations, and aslo I did waaaaayyyy to many heavy cleans and squat cleans at open gym last night, so I decided to go for a little late night run instead.
I did my old 5k route, but with 8×200 sprint intervals with a mile warmup and a mile cooldown. Somehow I clocked a sub 23:00 5k. Pretty sure thats close to my PR, without aiming for it, and after not running outside of CFSBK WODs for months. I love this shit.
DH3, I thought that was you in the background and got really excited.
Oh no, 9 PM start! Since it's Marathon Eve I'm going to have to say no.
Came in 12 hours late today due to morning client meeting. Frustrated by cleans, then came home to a phone call from my brother that my dad is in the hospital with an infection. Please send good thoughts — he was in pretty poor health to begin with and I'm worried. 🙁
Ok, finally joining the boards and want to send out Congrats to all the FGB athletes. Hope to join you next year for a grind of a workout.
Warm-up, 3 rounds
12 ring rows
4 air squats
8 push-ups, hold the plyo
Partnered with Zubin for power cleans
95×3, 115×5, 135×5, 145×4, two attempts at #5 but I ran out of gas
Thinking I'll cut back on warm up reps next week and try again for 145×5
Went 2 pood on the WOD and paid the price. 3 rounds +> 13kb's. Wobbled home.
Thinking of you and your family Stella.
Couldn't make it because of an early meeting and staying late at work.
Great time at FGB and the after party was epic.
My legs are still feeling the box jumps I think but hopefully all will be ok for Wednesday.
Still need to deal with my shoulder. ((goes looking for fiddlers card))
Haven't posted in days.
Amazing time at FGB. Went from being absolutely terrified of the workout when I first saw Matt U.'s video a few months ago to Rxing it with a score I'm really happy with. After party was, in a word, fantastic.
Made it in for the 11am the next morning for benching and DUs. Wasn't a day for the DUs, strung maybe 15 together twice, but the bench was good to me.
[95×5, 115×5, 135×3] 145×5, 150×5, 155×5, 170×5 (PR).
155 went up easy and decided to, using Jake's words, have a pair. Managed the last rep after a bit of a struggle. Nice to see some improvement here, even after time off.
Rowed and worked on the hang cleans tonight. After a fun WU with jumping squats, the clean DL/hang clean complex:
75×3/1, 95×3/1, 105×3/1, 115×3/2, 125×3/2, 135×3/1, 140×3/1, 145×3/2 (PR). First rep at 145 was great. Tried a second and it was sloppier. Happy to hit this weight tonight.
WOD @ 24kg. 4 rds + 10 burpees + 8 swings. Very pleased with my pacing.
Samir posting from Noor's account.
Partnered with the awesome Liam.
135×5, 145×5, 155×5
WOD @20 kg bell: 3 rounds plus burpees and 15 swings
I wish that were me that smashed the PVC, but Dh3 knows tahts bad etiquette.
Worked up to a safe 135, concentrating on techique with Michael… good to work/ meet you!
WOD – 4 rounds plus 8 burpees. Great working next to Shaye who would just not stop! Kept me going through the whole thing.