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Tuesday
Aug032010

Back Squat

5-5-5
(E4/8) Sets Across

Post loads to comments.
compare to 7.28.10

As Many Rounds as Possible in 10 Minutes of:
30 Double Unders
12 DB Bench Presses, Ring Push-Ups or Push-ups.

Post rounds and Rx to comments.

Bethany
Bethany B opens her Clean and Jerks at 93lbs

Watch Pauie S sets a new gym Deadlift record at 540lbs!

Dead Lift 245kg (540lbs) from Paulie T-Shirts on Vimeo.

Reader Comments (24)

Damn, nice work Paulie! And Bethany!

Did LBBSQ yesterday, posting here b/c I'll never remember to look there.(45x5, 95x5, 135x4, 155x3) 170x3x5. Felt really, really good. I'm excited about this.

400m farmer's walk with 40#DB: 6:49 (I think). Put them down 4 times (I think--maybe 5). Props to Katie for doing it with 2 pood--damn! And big props to Chris A for doing it with 2 pood and never putting them down. Those rowers do have grip strength.

(Rowers: people. Ergs: rowing machines.)

August 4, 2010 | Unregistered CommenterCharlotte
Damn P... smooth like butta! Congrats.
August 4, 2010 | Unregistered CommenterDavid Mak
Damn Paulie! That looked easy. ;) And Bethany, your strength always impresses me. You did a really fantastic job at the competition!

Active Recovery was awesome yesterday. Definitely helped in getting me closer to being completely recovered from Barbara on Sunday...although I'm not looking forward to more pushups. I am looking forward to trying the farmer's walk soon though!
August 4, 2010 | Unregistered CommenterJess
Lots of strength on display on the blog today! Whew.

Question for folks here: has anyone here been crazy enough to try quitting caffeine? I've tried for a week, and to be honest, I'm miserable. I'm not getting headaches but I feel sluggish and sleepy all day. And I don't think its getting any better. My consumption was limited to 1-2 Americanos a day so its not like I was guzzling the stuff or anything (admittedly, my Americanos were quite strong).
August 4, 2010 | Unregistered CommenterSamir Chopra
Strong work Paulie! Made the bar look like a toothpick! I'm with you Jess, Bethany is tres strong.

@Samir, I quit caffeine a few months ago. Was 2 cups a day. Now I do 1/2 reg.,1/2 decaf in the am and full decaf in pm. Realized that i love coffee and the ritual. But, i've played with varying degrees of decaf/reg. ratio and it has definitely helped rather than going cold turkey.
August 4, 2010 | Unregistered CommenterDeb
Samir -Give it 3 weeks. It usually takes 2-3 weeks to break any "habit" and to feel the positive effects of eliminating something like caffeine from your body. As a bonus, a lot of people actually experience a surge in energy around that time.
August 4, 2010 | Unregistered CommenterBecca
Wow Paulie! What a beautiful lift.

I think Paulie's socks would really complete our CFSBK uniforms for the next Subway Series!
August 4, 2010 | Unregistered CommenterBethany
Samir - Why do you want to give up coffee?
August 4, 2010 | Unregistered CommenterFox
Deb, Becca: Thanks for the responses. I'm definitely going to see if I can hack it for a bit longer before I make a return (or not, or go half-way or whatever).

Fox: I think because a) I was worried that I was acquiring a dependency on it for work b) because sometimes my morning coffee was resulting in a loss of appetite, thus leading me to skip breakfast c) various warnings about it exacerbating heartburn (which I've suffered from in the past) and lastly d) it made me feel virtuous :)



August 4, 2010 | Unregistered CommenterSamir Chopra
Thank you CFSBK for letting me come play this week. It was so nice to meet everyone! Knowledgeable coaches, inspiring athletes! you guys have a great thing going!

Don't think I'll be traveling again until after the baby, but next time I'm in town I'll be sure to visit again.

Got a lot of compliments on the shirt already so I'll be sure to send people to your online store.

Thanks for everything!Meg HamiltonConcord CrossFitEast Bay Area, California

August 4, 2010 | Unregistered CommenterMeg H
Yes on the socks! Also, and this is Nick's idea, I think we need a shirt that says "More Kettlebell."
August 4, 2010 | Unregistered CommenterCharlotte
Nice work Paulie! As always, I was impressed with Bethany's beautiful technique on Saturday. YAY CFSBK!

I'm just going to keep posting this link to our wedding party info because I don't want anyone not to come because they didn't happen to read yesterday's blog: http://laurelandmalcolm.eventbrite.com . You are all invited. :)
August 4, 2010 | Unregistered CommenterLaurel
Paulie! Nice! I would wear that outfit all day.

BSQ (sorry for being 40 min late)245x5x3Metcon5 rounds and 6 du's w/ 50# dumbells

August 4, 2010 | Unregistered Commentergabrus
Hello fellow CFSBK'ers i recently got some insurance through oxford and am looking for a good GP in park slope or the LES if any one has any recommendations please email me at zkell99@gmail.com!

thanks in advance for any info on this!

zak
August 4, 2010 | Unregistered Commenterzachary kell
Thanks for all of the love. I would like to shout out my man Jeremy Fisher. Jeremy, I see you,dawg, and I couldn't have done it without your patient coaching. Everyone, take the Strength Intensive! You will not regret it.

@Gabrus: My outfits are your outfits!

@allthesockswanters: I have a couple of ideas. maybe I can make something happen in time for FGBV.
August 4, 2010 | Unregistered CommenterPaulie T-Shirts
Socks for FBG5...hells yeah!

Warmup:-750m row at 18s/m-droms

LBBSQ:(45x5, 95x5, 125x3, 140x2)work: 150x5x3-Thanks to Margie for the continued coaching on my positioning. Felt better today but still not where I'd like to be. Thanks also to Fox for pointing out that although I was making the sound for a deep breath, I wasn't actually holding it and getting tight.

WOD: 10 mins AMRAP of 30 du's and 12 db bench press:-5 rounds plus 30 du's @ 25lbs.-wow was this harder than I thought it would be. only the first round of bench press was unbroken, 2nd two sets in 6-6, then the last 3 rounds were 4-4-4.

August 4, 2010 | Unregistered CommenterJess
WU: 45x5, 95x5, 135x3, 165x3

Work: 175x5, 180x5, 185x5

Accessory WOD: 4 rounds + 30 DUs + 4 presses

Did the first two rounds at 35 lbs then the next two at 30. I would have done way better just starting and staying with 30 lbs. Didn't reckon on tiring so fast.
August 4, 2010 | Unregistered CommenterSamir Chopra
couldn't make class. A.M. Park loop follwed by 1/2 Angie in 9:36.
August 4, 2010 | Unregistered Commentercarlos
LBBSQ: 45x5, 75x5, 105x3, 135x3150x5x3. Bar stayed nice and level for most reps, but my left hip was slightly higher. Need to keep working on getting my pelvis aligned.

WOD with push-ups and doubles: 8 rounds + 19 doubles.

Accessory: 18 kipping pull-ups, 15 kipping pull-ups.
August 4, 2010 | Unregistered CommenterLaurel
hip flexors of death.



tomorrow they will rest, except for the nine hours in an office chair and the insufficiently compensatory hour of foxtrot.
August 4, 2010 | Unregistered CommenterMichele
LBBSQ: 115x5x3 Same weight as last week - wanted to take it nice and easy because my back is still quite sore from the wee spill I took on my second C&J attempt last Saturday :P

Metcon: Did bench-press with 15lb dbs, 6 rounds + 30 DUS. Fun little WOD!

Cool down: 50 Herschel snuggles for time
August 5, 2010 | Unregistered CommenterBethany
DU/DB Bench AMRAP45 lb DBs3 DB Press shy of 7 roundsThis was hella fun!
August 5, 2010 | Unregistered CommenterFox
BSQ (45x5, 75x5, 95x5, 115x5)

130x5x3

felt REALLY GOOD to be squatting heavy again. feels like its been a long time

AMRAPw/ 20# DBs

6 rounds even

that was fun and hard.
August 5, 2010 | Unregistered Commenterstephaniep
WU:750m row at 18s/m

LBBSQ:(45x5 95x5 135x3 155x2) 165x5x3

WOD: 30 DU & 12 pushups AMRAP 10 mins5 rounds + 16 DUs

ACC: pullups 4 4 3 3 2
August 5, 2010 | Unregistered CommenterJames N.

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