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Monday
Aug182008

Weighted Pull-Up

1-1-1-1-1-1-1

Post loads to comments.

Accessory work:
Snatch- The start position

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"Hurting people is fun"

Blauer Tactical Systems
Why the startle Flinch? (CrossFit.com)

Reader Comments (29)

If you don't have strict pull-ups you're doingAssisted 3x5. Progressive not sets across.

If the snatch mechanics are looking good you're going to move some weight.
August 18, 2008 | Unregistered CommenterDavid Osorio
snatches up to 75lbsweighted p/u: 40(vest)/45/53/70/80(f)/80/85

was able to push out the last two once i switched to the underhand grip.
August 18, 2008 | Unregistered CommenterSameer Parekh
david, sorry for the "workout anarchy" as you called it!!

weighted pull upsbw, 10, 15

(and to think not long ago i didn't have a single regular pull up at all...)

then - tabata something elsepull ups w/ white band, everything else RXed - 281. push ups killed me.

it was so good to be back!
August 18, 2008 | Unregistered Commenterstephanie
Tabata Something Else:Pull-ups: 51Push-ups: 82Sit-ups: 87Squats: 101Total: 321
August 18, 2008 | Unregistered CommenterErik K.
Sameer, you're a beast w/ the weighted pull-ups!

Juliana, you're just a beast. Are you secretly training for next year's Crossfit games?

Sal!!!! Welcome back brother. And what a return to form. I thought I wasn't that far off your Tabata score until I realized I miscounted by about 25 reps.

The snatch can be quite challenging...heh. It's mastery is a long process of which I myself have only just begun...heh heh. What I am interested in is gradual improvement and everyone beginning to feel the difference in the movement as it cleans up and that's what I saw a lot of tonight from both classes. Awesome stuff.

Morning workout (I spent 2 hours in a park close to set hiding from my boss so I hit the playground):

4 sets (untimed)10 bar dips5 assisted pistols each leg

then I worked some more pistol progressions on ledges of various heights.interspersed w/ 6x4 sets of strict pull-ups

Tabata Something Else: 339My kipping pull-ups were a sin against God. Need to work on that and get back into the groove. My legs have never hurt so bad after a WOD. ever.Oh, and hobbling home I realized I still had my 16 burpees. Not so bad. Working on doing them in single sets still and focusing on recovering as quick as possible after the set is done.

Great to be back!





August 18, 2008 | Unregistered CommenterShane
TSE: 341

First metcon back.. was feeling fine until sit-ups where i started to feel pressure in my ankle. didn't get worse but didn't get better with Squats.

It was a workout Mutiny, stef!

People are really starting to dial in their snatches.. i'm very pleased with the progress.
August 18, 2008 | Unregistered CommenterDavid Osorio
Most of you may not know this, but I am a Sommelier. I am thinking of hosting a Crossfit Wine Wasting at my house in Ditmas Park on the 30th.

Would be about $15 per person for the grape juice. How many of you would be interested?Thinking of doing an introduction to wine class followed by BBQ.Brian
August 18, 2008 | Unregistered CommenterBrian
"A sommelier, or wine steward, is a trained and knowledgeable wine professional, commonly working in fine restaurants, who specializes in all aspects of wine service."

I'm down for getting drunk on good wine. Count me In
August 18, 2008 | Unregistered CommenterDavid Osorio
Um. I think that would be a yes from me Brian. Or rather a Hell Yes.

Sad I missed the workout tonight! Had to go tell artists how to apply for money. Maybe it's a good thing since I feel like I got punched in the face.Oh wait, I pretty much did.

See you guys soon enough.
August 18, 2008 | Unregistered CommenterMargie
Hey guys,



283, modified w/green bandThis tabata workout made my butt even more sore. (Don't even think about it shane).

I am down for everything listed above. How about friday for the bath? I have alot of free time (wait that sounds terrible) I have time.
August 18, 2008 | Unregistered CommenterJuliana
Yes shane I am a beast!! What can I say I love to torture myself; Then it gives me an excuse to play even harder.

Chao
August 18, 2008 | Unregistered CommenterJuliana
ahhhhhh...mutiny! my bad.

unfortunately i can't make the wine tasting - moving that weekend (a whole 5 blocks). i do love bathing, rock climbing, and drinking though.

still have mets tix for thursday's game if anyone wants - $15 - email me @ shpaddock@gmail.com



August 19, 2008 | Unregistered Commenterstephanie
Brian, you can count me in on the wine tasting! love wine, love tasting things (watch it juliana!). Margie was kind enough to drag my unsophisticated self to a couple of wineries in Sonoma and I had a ball and even learned a thing or two. Glad to have you back!

August 19, 2008 | Unregistered CommenterShane
I would be down for wine probably. main site wod was 321 total, weighted pullups were 40,60,60,60.

enjoyed the snatch instruction and got quite a lot out of it, looking forward to getting better at the oly lifts!
August 19, 2008 | Unregistered Commenterpaul
Drink that O lifting kool aid, people!

So, i woke up this morning and my ankle was totally swollen and in pain again. Color me bummed.

Okay, time to put together the new bench. The 10Kg bars are set to be delivered on Wednesday morning. Once some funds get in order we will order more matting and take over where the batting cage is doubling our lifting space.

My hope is that by mid next year we will have almost the entire floor matted and enough equipment to handle 2-3 classes going on simultaneously. We certainly have the space.
August 19, 2008 | Unregistered CommenterDavid Osorio
Oh- And adam.. any word on the Camera? I'm probably going to buy one later today.
August 19, 2008 | Unregistered CommenterDavid Osorio
Juliana you stuck around for another wod? You are a beast! But we knew that already. Sign me up for wine tasting. What time wine tasting? Evening?



August 19, 2008 | Unregistered CommenterSameer Parekh
Juliana you stuck around for another wod? You are a beast! But we knew that already. Sign me up for wine tasting. What time wine tasting? Evening?



August 19, 2008 | Unregistered CommenterSameer Parekh
Count me in for the wine.
August 19, 2008 | Unregistered Commenterjacinto
sometimes this video make my bad days better, if only for 30 seconds.

http://www.youtube.com/watch?v=WYmdT5frO9k
August 19, 2008 | Unregistered Commenterjohn c
was busy going to the beach for the last two days, so I caught up with "Diane."

22:46

For the first time I didn't bitch out halfway through and switch to assisted HSPUs. I used to equivalent of 2 abmats under head.
August 19, 2008 | Unregistered CommenterKent
Anyone else's joints feeling ├╝ber-achey/creaky since the Snatch day?

Today I went to le gym to do Back Squat: 85%(115x5x3) + Burpees (17) + gravitron pullups & dips (10x3 each).

Yesterday after reviewing the burpee demo video on the main site, I realized I haven't been doing my burpees 100% correct. I was missing the squat portion of the movement and was going straight from the top of the push-up to a sort of non-squat crouch then jumping up. oops!
August 19, 2008 | Unregistered CommenterBethany
David - sorry, i've been insanely busy at work, hence missing yesterday.

she mostly knows high end stuff, but if you're looking to spend over $600 i find out more.
August 19, 2008 | Unregistered CommenterAdam
ok on climbing I figure it will be a pain to work out details on the comments here. If you're interested send me an email to sameer - at - creativedestruction.com and we'll make a plan.

August 19, 2008 | Unregistered CommenterSameer Parekh
Here's something else for the martial arts people here (particularly those planning a trip to London at any point):

http://www.cracked.com/blog/2008/08/19/how-to-win-a-fight-against-twenty-children/
August 19, 2008 | Unregistered CommenterAllan E
Photo caption:

When Margie wants to give you CPR, you're getting it whether you want it or not.

Caught up with Diane last night at home. Did 185# DLs and head-to-floor HSPU and crushed my time! 12 minutes flat, 4 minutes faster than last time.

Lulu is sleeping much better these days, I'm starting to come out of the "daddy haze". I'm crossing my fingers that this means I can get back to CFSBK soon!
August 20, 2008 | Unregistered CommenterMax
John C,I saw that video once before and i LOVE it. I watched it like 5 times and laughed harder every time.

Allan,The question of "How many children do you think you could defend yourself against?" has come up several times.. at least in the circles that i socialize. Anyway, it's a great question that deserves a well thought out answer. I generally say about 20-25 children would be my limit as fatigue quickly becomes a factor. I've said that one would need to commit to an effective strike that could potentially.. "subdue" a child with minimal work. Aggressive throat/neck and eye attacks come to mind. I sometimes think how different a large child attack would feel metabolically from a 20+ round "Cindy".. i suspect similar..

ANYWAY, hilarious link, i'm glad to see there are like minded individuals out there who have put thought into this. Some really great points in there i'll take to future conversations.
August 20, 2008 | Unregistered CommenterDavid Osorio
(or child attacks)
August 20, 2008 | Unregistered CommenterDavid Osorio
Question: How many 7 year olds can Chuck Norris beat in a fight?

Answer: All of them.
August 20, 2008 | Unregistered Commenterjeremy

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