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Wednesday
Dec042013

WOD 12.3.13

Turkish Get Ups: Heavy Single
Fat Bar Deadlift: Heavy Single
Sled Pushes: Medium weight, 20 yards


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Alex gets braced before Front Squatting

  • Happy Birthday, Matt K!
  • Don't forget to bring your lightly used jackets for the CFSBK Coat Drive

Meat CSA is Today & January Pickup Date Change

The December meat CSA pickup is today, Wednesday Dec 4. The pickup window, as always, is 6-8:30 PM. If you have issues or questions, email Michele at mignyc at gmail dot com.

The January meat pickup date has been moved to Wednesday, Jan 8 to avoid New Year's Day. So mark your calendars now for 1/8/14.
___________________
17 commandments from water god Laird Hamilton, who says fear is good, failure isn't bad, and you should treat your body like a truck, not a temple

Reader Comments (20)

Woohoo, fun with CrossFit toys!

225 on the fat bar deadlift. I was shocked that I had to use switch grip right away with 135 -- I have never gone to switch grip on the regular bar even at my 1RM.

Turkish getup 35#, then decided to try it with a barbell instead of going up in weight. At first I tried with 35#. Ro: "You're crazy." Me: "What? I just did this weight on the dumbbell!" And then I failed spectacularly. Always trust your coach. *rolls eyes at self*

Sled push +110, +145.

Awesome to work with Val. Brad and Paul too, but Val's a freakin' champ.

December 4, 2013 | Unregistered CommenterStella

PS: Thanks to Alex I asked for that purple weightlifting belt she's wearing in today's blog photo for Christmas. If my in-laws don't get it for me, I'm DEFINITELY getting it for myself!

December 4, 2013 | Unregistered CommenterStella

I thought 7am would be huge today because of sled pushing, but it was like 7-8 people? More turns for us! That was fun, kept adding weight until we ran out of time. This seems like something that should be done to exhaustion.

Turkish getup: failed spectacularly a few times before getting 60. Right side is way weaker than my left, that first move is hard to control. Finally got it with some pointers from McDowell.

Fat bar dead lift was kind of weird, worked up to I think 265? 275?

Fun way to start the day.

December 4, 2013 | Unregistered Commenterpckr

Also: I have tiny hands.

December 4, 2013 | Unregistered Commenterpckr

So, I've been having a bit of a problem with the outside of my left knee... I started using my makeshift standing desk at work a couple months ago, and it seems to have made sitting more painful. Also, during front squats and cleans this last cycle, I was leaning forward way too much and hurting my knees in the process. Recently, when I stand up after sitting for a while on the subway or in a car, my knee feels like it might give out. I think it's probably just a tight IT band issue, since I have dealt with that for years, but the sharp, numb sort of pain is always surprising when it resurfaces.

I know a lot of the stretches/rolling I should be doing, so maybe this doesn't necessitate any feedback (just me making a plan to deal with it proactively), but I thought I'd check in with everyone anyway...

Also, HAPPY BIRTHDAY, MATHEW!

December 4, 2013 | Unregistered CommenterKate R

8:30 last night with Jess.

225# on the fat bar dead lift.
42# on the turkish get up with a barbell.
280# on the sled.

I'm still trying to digitize my WOD notebook...so I couldn't find my last weight on the TGU. I could've probably gone heavier (like 50#) but we ran out of time.

THIS WAS SO MUCH FUN! I always feel like a ninja whenever I'm doing turkish get ups with a barbell. Tell me I'm not the only one.

December 4, 2013 | Registered Commenterjen stop

@Stella I hope you get it! It's from Best Belts (http://www.bestbelts.net/).

Lots of fun this morning at 6am class, thanks McDowell and Arturo!

Matt and I will be celebrating his birthday with lots of fondue tonight.

December 4, 2013 | Unregistered CommenterAlex W

10am class
405 Fat Bar
105 TGU
315 Sled

December 4, 2013 | Unregistered CommenterFox

Make-up post from last night:

Bench. Performance.
45x5, 75x4, 85x3
92 is my 80% of my most recent 1RM, so I did my first set of three at that weight. Felt like a stretch to do 5 sets with a pause, so brought the weight back down to 87# for my last four sets of 3 reps.

Just didn't feel very strong; I think I expected to see no change/drop after my month off, but have definitely noticed a bit of a lag. Right wrist felt a bit weak on the bench, too.

Flight Sim.
5, 10, 15, 20, 25, and 30 all no problem! Got all of them on the first try except for 15 (got to 12, then started over and got 15). But then... it fell apart. Literally for the rest of the time I couldn't get past 2, 3 or 4 reps in a row. It was almost silly. A practice in not taking things too seriously :-)

I was using the new green speed rope, which i've never used before. Finally feel ready to get down with speed, as before I was just too afraid of whipping myself. The length on the green is "just right" for me, with some eyes from Josh after the workout was over, apparently as I got tired was lifting my wrists/forearms up and then without any extra room in the rope was just shorting it every single time. The yellow speed rope is too long for me, so I guess I need to go find the one I have somewhere and cut it to my size.

December 4, 2013 | Unregistered CommenterWhit H

If I could switch lives with anyone, it would probably be Laird Hamilton.

December 4, 2013 | Unregistered CommenterFox

10am group class:

Fat Bar Deadlift:
95, 135, 185, 225, 245, 255

Turkish Getup:
20 dumbbell
then switched to barbell: 45, 55, 65
-only got up on the right arm. matched my best but I feel like I should be stronger at this. tried with my left arm and just couldn't do it.

Sled Push:
-worked up to 315 with the boys. immediately got a headache and weird neck stuff after it which means I was definitely craning my head during the push. thankfully it didn't last long.

Fun to play with this stuff!

December 4, 2013 | Unregistered Commenterlady fox

Woke up in time for yoga which was amazing. Thanks Whitney! It had been too long.

10am class kinda sorta. Skipped the fun-looking stuff in favor of just a small bit of Crash-Bs training which is its own, unique kind of fun.

Fox- if you were Laird Hamilton, you would have had the honor of meeting my dad who was one of the very first surfers in Ireland and is the best person I have ever met. There is a funny goofy picture of them at some surfy festival in Donegal. Lucky Laird :)

Kate R - that sounds like the same kind of pain I am experiencing- and in exactly the same place- almost nervy-ish...Does it sometimes feel like your kneecap might pop out if you are not careful? An hour with Inka really helped.

Happy birthday Matt Katz!

December 4, 2013 | Unregistered CommenterCharlie

Worked up to 30# DB on TGU, which has to be a PR. I don't think I've ever touched a DB that's heavier than 25#. I was dreading this movement because it's a weak one for me, but I had fun tonight. If nothing else, I feel like I finally have all of the steps down. Now I just have to work on the strength!

155# on the DL, which was too conservative, but we ran out of time.

Did two 143# pushes with the sled. Blerg.

December 4, 2013 | Unregistered CommenterKMo

4:30 group class

Fat Bar DL: 255#
Turkish Getup: 45# DB
Sled Push: 160 +sled (i think)

Good times. Props to Mare lifting big weight with those little hands! You inspire me as always.

December 4, 2013 | Unregistered CommenterKatie Harpz

Fun class tonight!

185x2 Fat Bar Deadlift. I failed at 205 which I think I should have had but I jinxed myself by declaring right before the lift that I said I was done doing anything >200 pounds but was going to try it anyway.

Sled Push: whatever was on the sled already for three pushes.

Turkish Getup: this was a surprisingly pregnancy-friendly movement for me, kept the weight light (20, 25) and moved slow and all felt good.

SLED SLED SLED!

December 4, 2013 | Unregistered CommenterBethany E.

5:30 class.

Fat bar: 335, which is a PR for any kind of deadlift (switch grip)
TGU: 90 DB (also a PR). Tried 115 on a BB, but was not going to happen.
Sled: I have no idea, heavy tho.

December 4, 2013 | Registered CommenterDoug Jones

6:30 class tonight was so, so fun!

I've never deadlifted more than 120 or so pounds, so getting 175 up on the fat bar was a pleasant surprise! Hoping for deadlifts this cycle...

Love sharing equipment in these big group-style workouts, especially with the fun back-off week programming. So impressed, as always, with the crazy strong ladies in this gym.

December 4, 2013 | Unregistered CommenterLily

Afternoon

Power Snatch Doubles (in Kilos)
40x2x2
50x2x2
60x2x3
65x2
70x1-M,M, 2, 1-M

Working on finishing my pull and my foot work. Kind of frustrating but good practice to not rely on my speed under the bar to complete lifts.

Evening

High Bar BSQ
215x3x5

3 Sets of:
12 CURLS > 15 Presses

at 25lb DBs. I dont know. I wanted something easy and mindless to cash out on.

Great day at the gym today. I christened upstairs with the first WOD, with Christanna No less!


Yesteday

Oh, I also went to gymnastics yesterday, great seeing natalie there who rocked the intermediate class. I'm still doing the beginner stuff. Things were not clicking like they did last week but it was still really fun as always.

December 4, 2013 | Registered CommenterDavid Osorio

7:30 class
55 tgu
215 sled
265 fat bar dl
They all felt good, and like I had a lot more to go.

I've developed an idea that I'm calling the "Post Y2K PR". The idea is that they are prs since 2000.
The dl and the tgu were all Post Y2K PRs So I've got that going for me. Which is nice.

December 4, 2013 | Unregistered CommenterThomas

6:30 with Ro and McD. Worked up to 225# on the "chunky" bar deadlift. Wanted to try for more but ran out of time. Different (unknown) weights for all the sled pushes, but the last one was sled+70#ish+MeLo. Sled sled sled! TGU at 25, 35, 40, 45, 50 then ran out of time. Next time bigger jumps, clearly. Loved today, felt like playtime.

December 4, 2013 | Unregistered CommenterLaura Mc

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