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Wednesday
Apr112012

WOD 4.11.12

5 Rounds for reps and load of:
1:00 Max Double Unders
:30 to attempt 1 Clean and Jerk

:30 Rest

You only get 1 attempt at each lift. If you miss your lift you get 0 lbs for that round. 

Post total lbs lifted and total double unders to comments.

3 Attempts at:
Max Reps Push-Ups
Max Reps Strict Chin-Ups


Rest no more than 1 minute between each of the 6 sets. Hold the top of each push-up for a 2 count. If you don't have at least 5 strict push-ups and 3 strict chin-ups you'll scale to 3x10 of each with appropriate assists.  Focus on perfect shoulder position at the top and bottom of each rep.

Post all 6 sets to comments.

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Dr. Fiddler Takes To The Sea
"I'm glad we train as hard as we do at CFSBK. Otherwise, I don't know if I would've been able to summon the strength to paddle out past the breaking waves in Playa Guiones, Nosara."


Happy Birthday, Erica N!
Happy Belated Birthdays to: Noah OB (6th), Rahsaan C (7th), DH31 (9th)

CFSBK Book Club Reminder

For their second go-around, the CFSBK Book Club has chosen "The Sense of Ending" by J. Barnes for their read.  If you'd like to join in, simply pick up the book and get reading.  The club will be meeting at a bar or coffee shop to discuss the book on April 29th. About a week before the meet up an email will be sent out with questions about the text to consider before meeting up. To get on the email list for this and future events, please email Peggy at pjeanlouis1(at)gmail(dot)com

Book Description from Amazon
This intense new novel follows a middle-aged man as he contends with a past he has never much thought about—until his closest childhood friends return with a vengeance, one of them from the grave, another maddeningly present. Tony Webster thought he’d left all this behind as he built a life for himself, and by now his marriage and family and career have fallen into an amicable divorce and retirement. But he is then presented with a mysterious legacy that obliges him to reconsider a variety of things he thought he’d understood all along, and to revise his estimation of his own nature and place in the world.
 
A novel so compelling that it begs to be read in a single sitting, with stunning psychological and emotional depth and sophistication, The Sense of an Ending is a brilliant new chapter in Julian Barnes’s oeuvre
.

Purchase Here

Weightlifters are wanted to be part of filming for a new 2-hour special!

History Channel is looking to cast 20 fun, open-minded, healthy, experienced weightlifters to participate in a once-in a-lifetime event with world-renowned hypnotist Brad Henderson!

We’re also casting a crowd to watch and cheer along! (No hypnotizing involved.)

Apply only with full intent to participate. All weightlifters will be asked to sign an Appearance Release in the event they are chosen to participate in the televised special. There’s no payment but we will provide food and refreshments.

If you’re interested in taking part, you’ll need to email Weightlifters(at)sharpentertainment.com with a photograph, some information about yourself and your contact details and one of the producers will be in touch with you. You can also call 646-688-7913.

Where: Crossfit South Brooklyn
When: 4-8pm Sunday, April 22nd
** Finishing time is a rough approximation – it may run later.
_________________
“3 Years of CrossFit and This Is What I Have Learned” Sara Carr of CrossFit NYC
Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit Avery Wittkamp of CrossFit NYC (and CFSBK's Platform)

Reader Comments (19)

Nice picture! going left with no problem too!

April 11, 2012 | Unregistered CommenterJR

Strength Cycle Texas Method: Intensity Day

Squat: 325x4, failed on 5
A lot better than the disaster last week, but still disappointed I didn't match my 5RM PR. Not sure what the deal is with my squat, but things are slightly amiss at max effort weights.

Bench: 205x5 (PR)
I worked on descending faster and guess what? It's a lot easier to get 5 reps that way.

Deadlift: 365x3 (PR)
First time doing reps at this weight. Hard but OK.

Halting Deadlifts: 275x6
Too heavy after doing a heavy triple.
_______

Nice cut-back Jason!

April 11, 2012 | Registered CommenterRob Is

Strength Cycle Wendler 3-2-1: Squat rep-out, week 4

Squat: 150x10 (PR)

Press : 60x7 (weak like veal)

DB Rows: 30x10x2, then rep out: 17

Chins: 1,1,1 with pink band

April 11, 2012 | Unregistered Commentermig

This morning was great - I likie the WOD. 7am with Coach Josh and the usual pirates, good times. I also really like that yet again I made up my own version and also added the "miss your lift you get 0" to somehow "if I miss a DU then start back at 0" - le sigh.

April 11, 2012 | Unregistered CommenterJules

This WOD was fun (super fun actually) however, counting up the points was hard (super hard actually).

I set a new PR with an 85# Clean & Jerk - previously the most I had ever jerked was 75# before I hurt my shoulder. May I just say I am SO happy to be able to go overhead again! I was nothing but smiles as I painlessly completed all 5 jerks today :)

Also I got a PR on push ups - 7 strict on the first round. The most I had ever done was 3 previously. VERY exciting!

Fun times with the awesome 7 o'clockers today :)

p.s. does anyone know who made those banana brownies at the paleo potlucks? Or where I can find the recipe?

April 11, 2012 | Unregistered CommenterLana Z

Oh yes, those banana brownies. I WANT THE RECIPE TOO! All caps to show how serious I am.

April 11, 2012 | Unregistered CommenterJules

I want the banana brownie recipe too! Pretty sure that was Shaye.

Not gonna do the math on that WOD...I will just say that I wish I had gone more aggressively on the C&J. I could absolutely have gone up past 78 if I'd put more weights at my station. I thought jumping rope was going to wear me out for cleans, but it really didn't. Then again, I felt slightly nauseated to the point of dizziness at one point during the C&J warmups, so going conservatively might have been the smart thing to do. Who knows...

April 11, 2012 | Unregistered CommenterStella

This might not be the recipe from the potluck, but I am going to give it a try! http://paleoparents.com/2011/dark-chocolate-banana-bites/

April 11, 2012 | Unregistered CommenterStella

DUs 229, C&J 645, PUs 54, CUs 24

Not easy after doing Bradshaw last night, push up and chin up numbers were awful.
Hit a PR on double unders- 38. Of course my last PR was 34, but one step at a time, no?

I just spoke to the hypnosis show producer. I'm in. They still need people. Sounds fun/silly. Get in it!

P.S. Brownie recipe, needed, yes.

April 11, 2012 | Registered CommenterNoah Barth

I do not want the brownie recipe.
Back!
BACK I say!

April 11, 2012 | Unregistered CommenterRob Is

Coach Josh is clearly magical, as I was busting out PRs all over the gym today. My five rounds looked like this:

57 / 85# (PRed my DUs with FORTY TWO unbroken!)
49 / 90#
46 / 95# (PRed my C&J, previous was 93#)
33 / 95#
32 / 95#

As you can see, the double unders completely fell apart as time wore on. So tired...

Then my push up / chin up combo looked like this:

15 chin (thin green and thin red band) / 10 push (PR again, the most strict I have ever done is 8)
11 chin / 7 push
11 chin / 9 push

Thanks to Josh for being magical, Margie for getting me to do my first push up ever back in February, and to Dave - how's your head? The Jewish Long Island mother instinct in me is worried, even though I was raised Irish Catholic and I don't have children...

April 11, 2012 | Unregistered CommenterKH

6am with coach josh

pre wu
foam roll

wu
drom roms
hip openers
band stretches.
wod prep

5 Rounds for reps and load of:
1:00 Max Double Unders
:30 to attempt 1 Clean and Jerk
:30 Rest

clean and jerk - total lbs 775
subbed 30lb slamball for du's - 110

I liked this one. started too light on the c&j.

3 Attempts at: Max Push-Ups /Max Strict Chin-Ups
push ups - 32, chin ups - 18
wrecked from the previous wod.

good shtuff.

April 11, 2012 | Unregistered CommenterMcGrath

A belated congratulations to Christine! We go way back to the On Ramp days. Christine, it’s been fun to watch you grow and to work out with you. Keep up the great work!

April 11, 2012 | Unregistered CommenterKMo

Squat: 170x5x3
Bench: 110x5x3
Clean: 135x3x3
Chins: 7,5,4

The weights on the squat are feeling more comfortable as my body gets back into the rhythm. The weight on the bench was ok but my left shoulder is acting up as usual. At some point I'll have to figure out a fix for it but one problem at a time for now. The power cleans felt ok and the looked fine on video so i guess we'll keep moving. Damn chins were hard as hell, my arms were fried. Still not eating enough, even though I'm eating more than before. The back is feeling ok, did some acupuncture and massage last Friday and it seemed to help. Will add it to the list

April 11, 2012 | Unregistered CommenterCloyde

Strength A

Did NOT eat enough today.

Squat
WU 45x5 95x5 135x5 160x3
3x5 @ 180

Press
WU 45x5 60x5
3x5@80

Weighted chins +25#
5, 5, 7

April 11, 2012 | Unregistered Commentercorbett

AM session: Row 4x 3 min, 2 min easy row recovery

Lifting session
365x1
405x1
415x1

DL
325x1 on the minute for 15 mins

April 11, 2012 | Unregistered CommenterJeremy

Total DUs: 296
Total C&J = 650
Pushups = 48
Chinups = 21

April 11, 2012 | Unregistered CommenterSamir Chopra

DU’s - 340 (70 first four round 60 last round)
Cleans (no jerk) - 725 (5x145) Could have added more weight to the cleans but...

push ups - 50 (28, 12,10)
chins - 16 (7, 5, 4)
Not the happiest with that but what the hell.

April 11, 2012 | Unregistered CommenterDMak

Today was a great workout for me, especially after Samir's timely conversation regarding cleans. I really focused on my form and actually feel like I got somewhere with it today. I really tried to be patient so that the bar hit the proper jumping position, which feels (mentally) slow, but it felt better than the last time we did cleans 2 weeks ago, so I just need to learn that patience.

DU: 55,65,58,42,47 = 267
C&J: 115, 125, 135, 140, 145 = 660

Oh, and I musta been blessed by the double under fairy or something today, it was magical. I strung together 46 in one go, which is about 20 more than I've ever done. Not sure what clicked, but I really hope that I can hold onto it. I was pretty jazzed.

The end of the workout was just a reminder about how I need to work on my pushups and chins. le sigh.
Pushups:14, 10, 6
Chins: 3, 2, 2

April 12, 2012 | Registered CommenterSarah la Rosa

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