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Thursday
Aug212008

Front Squat

3-3-3-3-3

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compare to 8.11.08

Accessory work:
Max Strict pull-ups, Rest 3 minutes (3 rounds)
FGB Prep: 1 Minute test on rower, for Calories. (3 attempts)

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Paul goes for a pull-up with the 40 lb vest.

Foundations Cycle 5A starts tonight at 8pm.  We're all looking forward to the new set of athletes at CrossFit South Brooklyn. Don't hesitate to introduce yourself, these are your newest teammates!

Reader Comments (19)

TODAY IS DAY 19 FOR BURPEESSO GET YOUR BURPEES DONE.
August 21, 2008 | Unregistered Commenterjacinto
just did yesterdays wod with 30lb dumbbells

6:54, 6 Fouls

That's another one that looks easy on paper, but totally kicked my ass! I was dissapointed I had as many fouls as I did, it was just killer on my grip.

And the 19 burpees are done. Once we get into the higher numbers is it okay to break them up throughout the day? Or is it just lame?
August 21, 2008 | Unregistered CommenterKent
yes you could break them thru-out the day.
August 21, 2008 | Unregistered Commenterjacinto
Front squats 125/135/145/155pr/165prpullups 22pr/11/9row 20/19/20

19 burpees!

See y'all next week. I am off to Pittsburgh.

http://www.threeriverscrossfit.com/
August 21, 2008 | Unregistered CommenterSameer Parekh
front squats 3 reps 135 /185/190/ 195(only 1 good rep @195 - leaning too far forward with the heavier weight) then dropped down to 135 x 5

pullups 16 12 12

row 28 28 26
August 21, 2008 | Unregistered CommenterPatrick
FSQ: 100,110,115,117(PR), 118 (failed 3rd rep)

Chinups: 5,4,5

Row: 17, 18ish, 16

ze burpees

Nice to be back lifting heavy things.Bethany - awesome surprise on the weight! You kicked ass. I do enjoy squating with you my friend.

Charmel - thanks for pushing me through the rows.
August 21, 2008 | Unregistered CommenterMargie
Foundations Class/Yesterday's Wod

25 lbs 8:55

No fouls = no burpees. Yes!
August 21, 2008 | Unregistered CommenterBjorn
FSQ: 135,185,195,205,210(pr)pu: 18,8,5kcal: 25,26,24

Thanks David for tucking the burpees into the warmup

Anytime Margie
August 21, 2008 | Unregistered CommenterCharmel
I'm aching all over.Did the warm up

2 rounds for time21 1 1/2 POOD KB SwingsRun up President St10 BurpeesRun the remainder around the block

9:41

Front Squats155 x 3then my shoulder started bothering me, so I stopped

Pull-Ups10/6/6I did better last time

Calories per 1 minute row:24/26/24

I gave up on the double unders after forever and a day

Did I mention that I'm sore everywhere? Looking forward to tomorrows rest day.
August 21, 2008 | Unregistered CommenterErik K.
95,100,105,110,115(pr!)6,7,7 (negatives)16,17,17 cal

Thank you Jacinto for kicking our butts in the warmup

David, I really think you're too easy on us (sometimes!)



August 21, 2008 | Unregistered CommenterJuliana
i forgot to put the stupid password in yesterday after posting so....that WOD was16:48 w/ 40# DBs-5 FoulsAfter reading Eric's post I'm embarassed about my time & number of fouls. Grip is my limiting factor. Which it shouldn't be considering how I spent much of my lonely adolescence.

Today's WOD

Warm-up-10:57 w/ 2 Pood KB and flip flops. Couldn't find it in myself to pull an Adam and go barefoot. We need to take advantage of this weather more! It won't be here for long.

FSQ-135, 165, 185 (f), 175 (f-poor depth on 2nd rep), 170, 175-If I remember correctly. Not happy w/ my form or my numbers. I damn near did a crunch on the last rep of the final set of 175. Ugly.

15/8/5 pull-ups

Didn't get to row. I'm seething.

Erik, how about those double unders!! Great stuff

Warmest of welcomes to the new Foundations class!
August 21, 2008 | Unregistered CommenterShane
I enjoyed Bethany's Jumping "WOO!" when she found out there were ten more pounds on the bar than she thought.

Foundations did a great job learning the CFWU, press and Push Press.

Juliana,I'm predicting a "painstorm" workout in your future.

August 22, 2008 | Unregistered Commenterdavid osorio
David: keep in mind, Juliana's comments don't represent the opinions of the whole Level 1 crew... spare me from the pain storm o mighty one! ;-)

Had a crazy day yesterday so couldn't make it last night, but I could use pull-up and rowing practice, so I'm bummed I missed the accessory work. See y'all this weekend...
August 22, 2008 | Unregistered Commenterhill
Warmup: 2 rounds for time of 21 small black kb (12kg I think? how many p**ds? :P) / run to 5th /10 Burpees/ run rest of block9:48

Running hurts but I kind of love it when we get paraded about the streets of Park Slope, especially when the weather is that nice.

Front Squat:85x390x395x3100x3+w00 (PR)105x1 then fail

Always a pleasure to squat with you Margie - your last 2 sets were especially exciting to watch.

Juliana, damn girl, nice work on the 115!

Pullups on blue band: 8/10/8 <-- no progress there! hmm....



August 22, 2008 | Unregistered CommenterBethany
DAY 20 ON BURPEES
August 22, 2008 | Unregistered Commenterjacinto
Hey all

David, I am game.

Hill, you can do it girl!!

Bethany, Thank you that was the first time I did that much weight. You were rocking those front squats too !! I can't wait to get the chance to workout with you ladies.

August 22, 2008 | Unregistered CommenterJuliana
Juliana - why aren't you working out with us??!!
August 22, 2008 | Unregistered CommenterMargie
wod at three rivers crossfit (they lack a blog! weird)

some snatch worktried 95 lbs snatches, failedmade an 85 lb snatch, pr

wod:3 rounds25 wallball30 pullups

11:00, 14#

ack, I forgot about the burpees. Will do that now before shower.

Tomorrow is looking like fgb tabata.

August 22, 2008 | Unregistered CommenterSameer Parekh
oops, it looks like I made a counting error. I tried 85 lb snatches and failed, and did 75 lb snatches successfully. So no pr. oh well

August 22, 2008 | Unregistered CommenterSameer Parekh

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