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Saturday
Oct012011

Back Squats 

5x3
Add 5-10 lbs to last weeks exposure if appropriate.

Post loads to comments.

3RNFT
20-30s Handstand Hold
20-30s L-Sit
5 ea Pistol

Post progressions to comments. 

 
David Tests his L-Sit

Happy Belated Birthday Teresa B!

There is NO Active Recovery today at 12pm

Brian D. Offering Online O-lifting Coaching

Brian "Lil Hercules" D. wants to help you increase your O-lifts and is offering online coaching and video analysis of your lifts.  He will provide a very detailed analysis of your lifts -- with snapshots from your own video provided -- and give the corrections necessary for improving the said lift. If interested, Brian can also write out weekly or monthly programming.  For more details contact Brian at bjdegennaro(AT)gmail.com.

Self Defense Class is Today

Wishing the ladies participating in the Self Defense class at CrossFit 718 today the best of luck and we want to thank Coach Jess for organizing the event.  We'll keep you posted on any further classes/event/resources that will aid in keeping our members and their community safe.
___________________

South Slope Sexual Assaults A Thin Line on Skirts Wall Street Journal
What is The Paleo Diet? Paleo Diet 101/201
Robb Wolf
Paleo Diet Gains Traction Despite Controversies
NY Daily News

Reader Comments (16)

Didn't get to post yesterday, so figured I'd sneak on in late night before classes in the AM:

Congrats to Dan H3! One of my favorite people at the gym, a true No Ego kind of guy, and someone truly dedicated to attacking any limitations in his game, even the "boring" ones. Perfect choice.

For all the men who will be lost without their females while the learn to break noses (not just hearts) Bierkraft is running some sort of all day thang. All I know is that there are Bratwursts involved, which means I'M THERE. Ben, can you chime in?

Also, anyone interested, Wisconsin-Nebraska at 8PM at Kettle of Fish. I promise to sing fight songs at full volume.

October 1, 2011 | Unregistered CommenterNoah

WANTED: missing gray Pendlay DO-WIN Weightlifting Shoes

Anyone see my lifting shoes? They went missing from the change room sometime between Thursday evening (9/15) and Tuesday evening (9/20). New condition with no markings and always in the inside shoe case in the coat room. It's been a couple weeks but I'm still hoping to get them back.

Thanks, guys!

Antoine

October 1, 2011 | Unregistered CommenterAntoine

I hope our DeGraw Street neighbors weren't disturbed by the sound of crackling shots in the morning, coz folks, there's a new gunslinger in town: I got my first pistols today. A few legit ones on the right, and at least one legit one on the left.

Back Squats, partnered with Isaac:

WU: 45x5, 95x5, 135x3, 185x2, 215x1
Work: 235x3x5 - some of these weren't so crash hot, big thanks to Isaac for calling out cues!

October 1, 2011 | Unregistered CommenterSamir Chopra

@Coaches - Sadly, I've been sick in bed with Pneumonia this week. Just wondering, what is the best way to get back into workouts after being sick? Since this was a lungs thing, should I take it easy on metcon-y type things, and maybe focus on strength for a little while?

I've got one month to go before my wedding and I really wanted to work out hard this month, but now I'm thinking it would be nice to be able to breathe at the ceremony too.

October 1, 2011 | Registered CommenterChristine Naclerio

This rocks: http://www.youtube.com/watch?v=SSbZrQp-HOk&feature=player_embedded

Check out the wheels on that dog!

October 1, 2011 | Unregistered CommenterSamir Chopra

@Samir: Nice work, do you do your killing before or after breakfast? And that video is kick-ass, and the last 20 seconds are astounding.

@Antoine: Sorry to hear about the shoes, really hope they turn up.

Ran a 5K in prospect park with Asta this morning, girl has serious endurance. Made her almond butter pancakes along with bacon and eggs to celebrate her victory.

October 1, 2011 | Unregistered CommenterDan Rx'd

Samir you cracked me up!

Solid 8am with Coach Margie this morning.

Pleasure to partner on the bar with Kiki. Felt like JV getting to play with Varsity. Work sets at 105#. The first set always feels a little wonky, but by the third it started feeling kind of light. Looking forward to the progression throughout the month.

Pistols are a personal hell for me. The handstand holds and L-sits were waaay better than I anticipated, but pistols are going to take some dedicated work. Pistols and Double Unders would be the worst WOD combo for me.

October 1, 2011 | Unregistered CommenterDeb

235lb squats......felt solid but heavy, i'm working through some knee issues. If you see me wearing some weird shit on my knee the next few months, don't point and stare i get embarrassed easily it's just Kinesio tape. I'm not sure how great it really is, but mentally it works and it makes me look like a pro beach volleyball player.

October 1, 2011 | Unregistered Commentermarc "the Goose" mess

lovely 8am with coach margie.

pre WU
droms, mountain climbers and introductions

WU
3 Rounds of:

15 Hollow Rocks

15 Air Squats with mini band hold at the bottom for 1 sec
10 Push-Ups
6 strict Pull-Ups


BSQ with the magnificent björn
(45x5 135x4 185x3 225x3 255x2)
270x3x5

this felt so much easier than last week. oddly so. thanks to alec for the shoulder loosening tip.

ACC WK
2RNFT
20-30s Handstand Hold - these felt good.
20-30s L-Sit - haven't done these in an age. alt legs.
5 ea Pistol - 1st rnd with bar asst, 2nd rnd with green band.

almost didn't go because last week was HARD. very glad i did.

October 1, 2011 | Unregistered CommenterMcGrath

Squat
305x3x5
Good to be on the "Strength-to-Bodyweight-Ratio" Rack with Joel W. He made each set look easy. My squats felt a bit unorganized and heavy which was dissapointing after last week felt so good but not surprising considering how "well" I took care of myself in preparation for last night's Yankee game that was not to be...

Had time for 1 max L-sit and flopped at :30 as my quads seriously cramped up. Walking has been fun thus far. I was actually pretty happy to hold a legit L for that long though.

October 1, 2011 | Unregistered CommenterFox

I'm baaaaack!

I did the marathon in 4:26:26. Not the PR I was hoping for, but considering that I was on day one of a head cold (I thought the sore throat and fatigue were just effects of the flight to Berlin, but it turns out I got good and sick after), I WILL TAKE IT. Great vacation with lots of Wurst and game meats, but it's good to be home. Can't wait for Titsday tomorrow!

October 1, 2011 | Unregistered CommenterStella

the site hasn't been letting me post lately so I hope this takes...

Warmup, 2 rounds of:
-15 hollow rocks, 15 v-ups
-3 jump squats
-15 squats
-10 pushups
-5 chinups
-5 ring dips with white band assist

Squat:
(45x5, 95x5, 135x3, 165x5, 185x1)
work: 200x3x1, 185x3x4
-felt all kinds of wrong at 200 so dropped it down. Even the first set at 185 was wonky, but I was able to fix it up for my last 3 sets.

Accessory work-2 rounds of:
-30 sec handstand hold
-30 sec L-tuck
-5 pistols/leg using thin green band for assistance

Thanks to the 14 ladies that made it down for the Self Defense class! I appreciated that his approach was to teach us how to get away from an attacker instead of how to fight him off. We learned how to defend ourselves from a hands only attack as well as what to do when the attacker has a knife or gun. One of the big things I took away from it was that it's ok to pause for a few seconds (the being scared part) before you try to act. This not only lets the attacker think that he's in control but it also serves to give you time to think about what your next steps should be. For those that attended, watch out, I might occasionally sneak up on you to test your skills! ;)

October 1, 2011 | Unregistered Commenterlady fox

That might have been my first 8am class ever... very nice start to the day.

Warm-up 1: 5 pull-ups, 10 push-ups. Eventually I will be able to say "hollow rocks? I laugh at hollow rocks." but for the moment, they continue to vanquish me.

Squat @ 165. Haven't done any heavy squats for about 3 weeks, so stayed lowish to give myself running room and remind myself that things that feel heavy are ok. Really felt the impact of box squatting - like having brand new rubber bands in my legs.

Accessory was fun. Great tip from Deb about organizing my bones for the L-sit, damn sneaky hyper-extension making things harder.

October 1, 2011 | Unregistered CommenterLaurel

Great 12pm class today.

Warmup 1 + 4 squat jumps per round.

Squats @ 250. Everything felt good until the very last squat on the very last set, which required some moderate grinding to get up.

Accessory work was fun, though the L-sits were tough to maintain the proper shoulder/hip position in. I opted to do a mix of tuck/one-leg/two leg to play around with how things felt.

October 1, 2011 | Registered CommenterMaxwell Knight

Fun working with Fox today. He really got me to focus on having my upper body as set as my lower body, and I think that came together on sets 4 and 5. Worked at 295, and it came up nicely. Like Laurel I am really feeling the benefits of box squatting and getting a much nicer bounce coming out of the bottom than I was last cycle. Last cycle was a real grind and when I hit 315 it did not feel good at all, so I started this one at 285. Unfortunately, going up by 10 each week would leave me at 315 again at the end so I'm trying to figure out how to get above that. Maybe increases of 12.5 for the next two weeks?

Didn't have much time to do accessory work, but did get in about a 28 second L-sit before my foot touched the ground inadvertently. I had, I don't know, at least 4 more seconds!

October 1, 2011 | Unregistered CommenterJoel W

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