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Friday
Mar082013

Rest Day

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Joel W Squats 405lb at 167lbs Body Weight, in a sweet, sweet V-neck.

Coach Noah
is putting on his sold out Kipping Pull-up Workshops this Sunday at 1:15 and 2:30, he may run another one the following Sunday at 2:30. If you're interested, email Noah(AT)CrossFitSouthBrooklyn.com

New Strength Cycles Live!

We are offering four 8 week Strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
*New PRs.

A Cycle--Novice Cycle 
March 18 - May 12 (8 slots)
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

B cycle--Intermediate Cycle
March 19 - May 12 (8 slots)
Tuesday, Thursday at 7pm, Sunday at 10am
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C cycle--Morning Novice Cycle
March 18 - May 8 (8 slots)
Monday and Wednesday 6:30am
Register Here!

Cont Ed
March 18 - May 8 (4 slots)
Monday and Wednesday at 6pm
Register Here!

Olympic Lifting Camps This Weekend and Next

Spend 2 hours refining your oly lifting technique with Coaches Josh Wells and Shelly Hancock this week and next with our upcoming oly camps. Whether you are just starting out with strength training, struggling with the basics of the lift, or looking to polish your technique and understanding of these movements, you will come away with valuable insights and experience to benefit your training. Attendance will be capped at ten to allow for individualized instruction. There will be lots of barbell work as well as some theory and programming discussions. Sign up today!

___________________
Ancient Chompers Were Healthier Than Ours
NPR
Meet the Man Who Squats 905 Raw
70s Big
Lindsey Smith Back Squats 300lbs

Reader Comments (18)

Lindsey Smith is awesome. #said

March 8, 2013 | Unregistered CommenterMike Mishik

13.1: 112 reps. A little disappointed I didn't get more, but not disappointed enough to do it again! :P I thought the limiting factor would be my arms giving out on burpees, but actually it was that doing burpees meant I suddenly lost the ability to explode from the hip in the snatch.

This would have been twice as bad without Wonder Twin. Well worth coming in at 7 AM on the last day of my staycation!

And now, time to shift my focus to the competition I actually have a chance of winning something at. See y'all on Monday, it's time for the crossword tournament!

March 8, 2013 | Unregistered CommenterStella

13.1: 144 reps.

I stuck to my strategy: 3 min for the first set of burpees, 3 min for first set of snatches, 3 min for second set of burpees, then singles on the 135lb bar. I think I was too conservative with my pacing there and I wish I had moved through 135 quicker. I wasn't totally beat for the last set of burpees, so it would have been nice to get through them. I don't think I had much of a chance at hitting 165 after all that.

The best thing about doing this at 6am on Friday is that I got the top male score...but probably only for an hour. Dan L?

March 8, 2013 | Unregistered CommenterBetz

Scratch that - looks like Mishik already beat me!

March 8, 2013 | Unregistered CommenterBetz

mobility wod tips for 13.1

http://www.mobilitywod.com/2013/03/crossfit-open-13-1-prep-the-dream-team-edition-carl-paoli-diane-fu-brian-mackenzie-kstar.html

March 8, 2013 | Unregistered Commentershawn$

Def got about 10 pounds from the v-neck, and 10 pounds from Fox's previous ownership of my lifting shoes.

Sign up for strength cycle if you're on the fence. If you love Crossfit WODs and you're afraid you're going to miss them, you will probably miss them, but strength is almost always a limiting factor on WODs, and you'll get your conditioning back. Imagine Fran when your squat is 300 instead of 240 and your press is 135 instead of 115, etc. If you really want to do the open, do the Monday/Wednesday and just do the open WOD on Saturday - though this might hamper your strength gains a little. Also, you get to eat and eat and eat without much guilt, it's pretty great.

March 8, 2013 | Unregistered CommenterJoel W

@Joel, I know it's been said already, but that's great progess, a great effort, and a great result. Especially at 167. #manimal.

March 8, 2013 | Unregistered CommenterJR

@JR,

Thanks! I even managed to hold onto my wallet after this Total.

March 8, 2013 | Unregistered CommenterJoel W

Great pic, even better lift. Also, I agree with all Joel said above about strength complementing WODs.

RECENT STRENGTH GRADS: Planning on getting to open gym ~6PM to test bench + clean, join me!

March 8, 2013 | Registered CommenterNoah Barth

I was psyched today to get 103 on 13.1 - I whipped through the first sets of burpees and snatches, slowed down considerably on the second set of burpees, still had 5 minutes left at the end, but I was gassed, and amid some no-reps, I squeezed out 3 135# snatches overhead. Not pretty, but hey.

First time I had ever snatched 135# - not to mention first cross fit competition of any kind - six months ago i had never snatched before.

March 8, 2013 | Unregistered CommenterMichael R

Hey everyone, I have a ticket to the 13.2 announcement next week but forgot I already bought tix to a concert that night like 2 months ago. If anyone needs a ticket you can have mine.
Email mattkrb at gmail

March 8, 2013 | Unregistered CommenterMatt Krebs

@MGMT will there be AR class tomorrow or will there be too much 13.1-ing going on for that?

March 8, 2013 | Unregistered Commenterginacatto

ticket has been taken! sorry everyone else some emails came in quick.

March 8, 2013 | Unregistered CommenterMatt Krebs

@MGMT, will people also be doing 13.3 at Sunday's OG? I know it's cutting it close for the deadline but I am realizing doing it tomorrow morning followed by the snatch camp might not be the best idea.

March 8, 2013 | Unregistered CommenterTodd

I am looking for a MODEL to help me film a 1-2 minute demonstration of LAX ball mobility on Sunday at 10am.

In exchange for your time and making you a famous movie star I am willing to offer some complimentary body work.

Please contact me if you are interested in helping me out.

thanks

March 8, 2013 | Unregistered CommenterJason Fidler

of course i meant 13.1

March 8, 2013 | Unregistered CommenterTodd

GC,

Funny you should ask. I'd intended on running it but think I'd like to keep as much space open for this workout as possible. Especially because Saturday A/R can sometimes run 16+ people. So, no AR tomorrow.

We'll see what next week holds.

March 8, 2013 | Registered CommenterDavid Osorio

Damn Joel thats a huge squat. congrats!

March 8, 2013 | Unregistered CommenterJakeL

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