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Wednesday
Jul312013

Back Squat

Fitness: 3x5 Across

Performance: 5/3/1 1 week
75%x5, 85%x3, 95%x1+

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In 4 minutes, complete 3 Rounds for time of:

7 Shoulder to Overhead 135/95
14 Kipping Pull-Ups

Rest exactly 1 minute, then

Row 1000m or Run 800m for time


Post time or work completed and Rx to comments as well as run or row time.

Home
Dr. Mike Rxing some heavy deadlifts for himself.

Coach Nick's Rowing Workshop This Weekend

There are 4 slots left for Coach Nick's Rowing Workshop happening this weekend. To claim your spot, click here!

Coach Nick is teaching a two-hour rowing clinic on Saturday, 8/3, at 2:00. Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? The clinic will include the following:

  • Review of the machine – footstretchers, drag factor, how to set up workouts, how to review scores after workouts
  • Lecture with an in-depth breakdown of the rowing stroke (recovery, catch, drive)
  • Learning the breakdown on the machine
  • Drills to improve technique
  • Workout

Kettlebell Kitchen at CFSBK!

Want to make eating healthy Paleo meals easier? We are excited to announce our new partnership with Kettlebell Kitchen- your go to for Paleo & Zone meals! Food for CrossFitters by CrossFitters, Kettlebell Kitchen is an easy & convenient way to get top notch nutrition delivered right to the box. We've tasted the food ourselves, and we think it's great!

They will make their first delivery to our box on July 24th (and every Monday & Wednesday thereafter). The order cutoffs are:

-Wednesday evening by midnight for Monday delivery
-Saturday evening by midnight for Wednesday delivery


The complete menu, along with ingredient lists and nutrition facts can be found here: MENU
Ordering instructions and FAQs can be found here: FAQs

_____________________
2013 Reebok CrossFit Games Personifies Continued Growth For Sport And Sponsor Forbes

Reader Comments (34)

Squats: 145x5, 165x3, 185x...I'll let McDowell say how many of those reps were for realsies. Today was just one of those days when even the warmups felt heavy and I tried compensating for it by not going to full depth on my rep-out :(

WOD 2:43 with 75#/jumping pullups*, 4:30 on the run (slow!). Today just not good in general, I think because of sleep and hydration issues. Oh well. Better tomorrow.

July 31, 2013 | Unregistered CommenterStella

Oh yeah:

* Really need to get back to practicing kips so I can do them in a WOD. I hate doing jumping pullups when I'm so close to being able to do that stuff Rx!

July 31, 2013 | Unregistered CommenterStella

6am private with Josh. Clean and jerk. Worked up to 90kg (200#). Cleans felt good today. Nice pulls and was much better about opening up my hands for the catch than last week. Jerks felt solid until the last rep which was a bit out in front. Noticed that I pop the bar much better on some reps than others. On the good reps, the bar floats up. Need to figure out how to dial that in all the time.

Conditioning was 7 2min rounds of 30 DUs, ME muscle-ups and ME burpees with 1min rest between rounds. DUs felt good today, though they still knock the wind out of me. Couldn't string together more than 2 muscle-ups each round and started to fail in the later rounds. Video shows I'm not popping my hips high enough.

July 31, 2013 | Unregistered CommenterPeter

make up post from yesterday:

Bench 90x3x5 - woo hoo. failed last week on the last set. Glad to end the cycle here. Next cycle, 100.

WOD: I didn't count all my reps because for some reason I was just not with it mentally yesterday. However, I did about 4-6 DB snatches per interval. I started with the #30 then moved up to #35. Should've done the #35 the whole time.

PR'd my DU's, did 5 in a row which is crazy, because I've only ever done 2 in a row. As for how many per interval, I have no idea. I got so excited everytime I linked them that I stopped because I was so shocked. oops.

July 31, 2013 | Unregistered CommenterShayealexa

7am with Noah and McDowell and some familiar yelling sounds. 235x5, 235x5, 235x...4. Happy to add 10 pounds from my last lp but bummed about that last rep since the first 4 in the set went pretty well. I have a bad habit of raising my head on heavy squats. Q: I remember reading, I think in starting strength, about putting a ball under the chin to teach head position. Would that be a good way to fix this, or should I just keep thinking 'head down!' which, empirically, isn't working so hot for me?

WOD at 95# and substituted ring rows for pull ups, my elbow is feeling abused. Could have done 115 I think but oh well. Finished the first half in 3:24, and did the run in I think 3:19 which is just under the 200 second outside target I gave myself. Love the compound WODs!

July 31, 2013 | Unregistered CommenterPckr

225x5x3 on squats today. That's my previous cycle max, so I'm hoping to beat that on Saturday. Vacation kind of threw a wrench in making more progress this cycle, but I'm glad I at least got back to 225.

9:14 on the workout, 3:47 with 95# and jumping C2B, then 4:27 run.

Based on those lost and found photos, it looks like I left my Pioneer Valley hoodie at the gym! I had no idea :)

July 31, 2013 | Unregistered CommenterAaron S

Squat - 235x5, 275x3, 300x7 - a calculated PR (according to my Wendler App). Felt like I had more.

WOD - First part in 2:16. Tried to keep up with Kevin but he pulled away a little more each round. Row in 3:34. See description of first part.

July 31, 2013 | Unregistered CommenterDan L

Didn't go to work today and did 8am. Pretty much a disaster from start to finish, Joy was awesome for sticking with me for part of the run. Hoping for a better SBK day tomorrow.

Anyone want to know what's in Prince's fridge? He really likes mustard. http:// heavytable.com/whats-in-princes-fridge/

July 31, 2013 | Unregistered CommenterJB

PS 1: Looking good Dr. Mike

PS 2: The bra has been claimed, sorry! I know it was a hot property like the Canada beanie.

July 31, 2013 | Unregistered CommenterJB

6am with Noah and McDowell

squats: #220x5x3, a PR. Everything moved pretty quickly. I feel like I'm getting the hang of the hip drive, finally. Bar came forward a little on the last rep of the last set, but otherwise these felt remarkably solid. I'm pretty confident that with good positioning, I can hit all these reps at 225.

WOD: 7:56, ended the first piece 6 kips short of finishing the third round.

I scaled the bar to #105, was plenty heavy for me for this speed. For some reason I _never_ seem to get very far under the bar when doing these in a WOD. Kipping pullups were unbroken for one round, then went downhill real fast. I hit the 4-minute cap 8 reps into my last round of kips, which had already been broken up into 3 sets.

I rowed the 1k in 3:56 or something. I started out too ambitious, and then about 1 minute in I essentially gave up, and took this at something like a 'jogging' pace. I was a little unprepared for the psychological effect of starting a rowing piece half-exhausted in my grip and my legs. I would recommend the run to anyone over the row in this workout.

total time for this WOD: 7:56

July 31, 2013 | Unregistered CommenterAlex C

Yeah Dr. Mike! They should bottle YOUR sweat and sell it to other guys as testosterone supplements!

Packer- I find that keeping the chin down is one of the hardest cues for people to internalize and one of the most important for good balance and hip drive in a squat. You could try grabbing one of the pink balls and using that during warm up sets, but I wouldn't use it for work sets. Don't want to mess around with too much weird stuff with 250 pounds on your back.

July 31, 2013 | Unregistered CommenterNoah

vegetable, egg and flower share CSA pickup is today, 6-8:30!

July 31, 2013 | Unregistered Commentermichele

Pre-vacation work at CFGC.

Warmup of good mornings, RDLs, and empty barbell deadlifts. Then 2 minutes double under practice. Hit 49 consecutive (PR +3).

DL work: 200x5, 240x4, 280x3, 320F, 320x2, 360F

A bit flabbergasted by the deadlift after my last two exposures. Suffering from a lack of confidence before getting to the bar and a lack of conviction when I go to actually lift. My fail at 320 is 80 pounds off what I hit at the last total. Hoping to see this lift on a day other than Sunday next cycle so I can hit it consistently and back off in weight to get things in order.

Metcon was:
10-9-8-7-6-5-4-3-2-1 DL (200lbs)
1-2-3-4-5-6-7-8-9-10 burpees
20 double unders at the end of each round

16:34. Did the DL unbroken.(rounds of 7 and 8 were no fun). Did rounds 1 and 2, then 6 through 10 unbroken on the DUs. This is the first workout where I could consistently string a lot of doubles while gassed.

Up and down day--good to have a goal for next cycle now.

July 31, 2013 | Registered CommenterRyan

There will be a perhaps not so triumphant return to group class tonight off of strength - I may collapse in a puddle.

Also just signed up for a core challenge to raise money for Wounded Warriors and their families for operation home front - 250 sit-ups a day (not too bad for the likes of you fit folks) if you want in on it the buy in is only 10 bucks and it goes for a good cause! Just find me over by the ab mats for deets.

Also I re-looked at Amy's rules to start the August Paleo Challenge tomorrow - 50 burpees for cheats - you are a mad woman!!!! Now that is an incentive to be good!

July 31, 2013 | Unregistered CommenterMel

"Dr. Mike demos his Vulcan death grip..."

July 31, 2013 | Unregistered CommenterTom

I meant to post this yesterday but life gets in the way sometimes. Anyway, so so excited to see Willie and Nancy as AOTM. I found it to be incredibly appropriate given the excellent little mobility session I had with Willie over the weekend concerning our mutual knee problems. Its always a pleasure seeing the both of them, they are definitely an inspiring couple, both in their determination and their love and support for one another.

I did the bench workout today at Golds, and am feeling PUMPED UP! Two cycles of strength training had me stuck under 100 for 5 due to various tendinitis issues. Perhaps some rest and sufficient baby induced growth hormones have done the trick, because today was an easy breezy PR at 105x5x3. Feeling good about where I'm ending this cycle, and if I continue to lose some pregnancy weight, perhaps I will be benching bodyweight not too long from now!

July 31, 2013 | Unregistered CommenterNoor A.

8 am with Noah

Squats with Charlie, which was fun. 130x5x3, which was a little sticky, but I finished last cycle at 115, so I'll take it.

I had ugly push-press form on the WOD. I need to focus more on keeping my weight back in my heels when things get moving quickly.
Noah - thank you for correcting.

July 31, 2013 | Unregistered CommenterVirginia

Many of you guys and gals asked me about hosting Klokov at the gym. I reached out to them and basically, they offer:

a 6 hour weekend session for $600 per person
or a 4 hour weekday session for $400 per person

And if they gym wants to make any money off the deal they have to add on top of that because none of that includes any host compensation or comped slots.

Additionally, they are looking to have 40-50 attendees per seminar.

So uh, no we won't be hosting it.

But I think some others in NYC will be if you're interested.

July 31, 2013 | Registered CommenterDavid Osorio

Noah:
Thanks for the insight/insult/compliment!!!???
Wow! What a fabulous idea!. Let's start a men's cologne company! I'll be the cow and provide the "juice". You be the brains behind this endeavor, since folks with too much testosterone often can't think straight. What a get-rich-quick scheme this could be. Geezer guy sweat bottled and sold on the streets of Brooklyn! (Are there any other "cows" we could milk? How about Schepner and Turnbull? Maybe, not enough Geezerism there yet... ). I can see our name in lights over Broadway already. Plenty of late night commercial potential. Imagine: " Men, do you want to:
-improve your sex life?
-improve your athletic performance?
-make a big impact on friends/family?
-drive away permanently all unwanted attention?
Try "Eu de Gym".

Then, again, maybe I should just retire those red shorts/jorts. Whatever, ...

July 31, 2013 | Unregistered CommenterMike

whoa.

July 31, 2013 | Unregistered Commentermichele

Greetings from Providenciales! (I have no idea how to pronounce that BTW)

Just wanted to send a belated congrats to Willie and Nancy-- awesome! They both have the one attribute I love to see (and pretty much always do) in a AOTM: they make eye contact, smile and say hello to strangers. Oh so CFSK and un-Manhattan. Congratulations and very nice to get to know you both a little better thru that great interview.
______

Yesterday I benched, did chins, some triceps works and rowed for the 2nd day in a row.

July 31, 2013 | Registered CommenterRob Is

Squatted 390x7 tonight. Failed on 8 (stupid fail, didn't bounce, fell forward), but I'm happy with those numbers. Thanks to Noah and McDowell for spotting me. Had to skip out on the WOD, but will do it at some point in the next few days.

Prices for the Klokov seminar are ridiculous. Sure, the dude can snatch, but do we even know if he can coach (or speak English)?

July 31, 2013 | Unregistered CommenterMatt Katz

6:30 with Noah and McDowell

Squats 140x3x5. Last cycle I had a horrible time with 135#, backed down out of fear of that number and stayed safe at 130#. Happy to push through and ready for 145# next time.

Wod 7:15

Push Press 63#
Kipping pull ups were wacky. I had no rhythm and my hands were too close together. I was jerking up to high. Went from 8,6 in the first set to 2's and 3's. Finished at 3:45

Run 800m saved myself for a sprint at the very end. 3:30

The hardest part was figuring out the times/adding/subtracting

July 31, 2013 | Unregistered Commentercrystal

Squatting partnered with Todd and Oleg.

WU: 45x5, 135x5, 185x3, 225x2, 255x1
Work: 285x5x3

Two years ago, at my first Strength Cycle total, this weight was my third squat of the night. I'm very happy to be squatting it for reps now.

WOD @115lbs and 7 strict. (Pullups 1st round, chinups rounds 2 and 3). Started with push jerks, started to split jerk in second round.

Finished in 3:55.

Then row in 4:20. Damn, this was hard. No juice left in the legs.

July 31, 2013 | Registered CommenterSamir Chopra

BTW.

@Todd: Thanks for the videos, though we seem to have missed one of the first two sets!

July 31, 2013 | Registered CommenterSamir Chopra

6:30pm with McDowell and Noah. 3x5 squats at 180#. Felt like I'd been stuck at 175# for a while on the sets across, so it was nice to finally get over that hump.

Did the wod with jumping pull ups and 95# on the bar, with mostly push jerks, and a few split jerks to get under the bar when I started getting tired. 3:39 on the first piece, and finished the run in 4:05. Kinda felt sick at the end, but in a good way?

July 31, 2013 | Unregistered CommenterLaura Mc

Jumped into the 4:30pm class for the WOD since I squatted yesterday.

I totally overpaced this and only got 2 rounds + 5 Jerks at 135lbs. All the jerks were unbroken but I was being a bit to precious about everything thinking I really had to conserve to make it happen.
I should have scaled to 125 or so and then could have blasted through them but I decided it would be good to go heavier and maybe not finish.

I have no idea what my run time was. Tried to draft josh as much as I could. I dont think it worked.

July 31, 2013 | Registered CommenterDavid Osorio

6:30 with Noah and McD

Squats with Samir and Oleg

45x5 135x4 185x3 225x5 250x3 280x4*

*Last 2 reps were a little shallow, I think I keep getting scared of these rep-outs!

Killer squatting on our rack today. Samir owns 285 for sure. Sorry about the missed set! I always try to watch in person and not through the screen, the record button must not have registered and I looked up too quickly! Sorry 'bout that.

WOD was a mess. Went RX'ed, was 2 reps shy of finishing under the cap. First 2 rounds were done in 2 minutes so I really thought I had it, but jerks started failing, needed 3 sets to get them done in the third round. Then the row was a slog. No matter how hard/fast I pulled I couldn't get my split below 2 minutes. Finished in 4:07.

The first Subway Series event was posted. DT Ladder, gulp... well at least I know it won't tire me out! (Will only make it through 3-4 rounds). Who else is signed up for these things?

July 31, 2013 | Unregistered CommenterTodd

Front squats
325 3x2

WOD Rxd in 730 or so. I am no longer a fast runner.

July 31, 2013 | Unregistered CommenterJakeL

@Todd; I found the missing set - sets 2 and 3 were together! Thanks so much.

July 31, 2013 | Registered CommenterSamir Chopra

Third day at CrossFit Beacon in Portland, Maine.

Yesterday was bench, which worked out well given this cycle CFSBK is benching Monday. Today was overhead squat which also worked out ok since we've been doing snatch and overheads on Thursday.

BUT they threw a big curve at me in the form of Nancy for the WOD (...AND we all know Nancy is coming next week for crush, right?). That said, I'd only ever done Nancy with front squats and while it was only with 53lbs today, I was pleased to do all 5 rounds with overheads. Thanks to all the CFSBK coaches who helped me develop my overhead squats these last few months! This lobster roll is for you!

No really, who is doing the Subway Series? Ours isn't even sold out yet! Get on it, people! (And I actually have a spot for ours that I won't be able to make since I'm leaving town that weekend).

July 31, 2013 | Unregistered CommenterTodd

Yesterday: 215x5 on the rep out on the bench. This is a 5 rep PR I believe. I might test this at OG on Sunday night.

Recovery squatted today, HBBS at 265x3x3 and then did the WOD rx'd. Got capped on the 3rd round at 4 pullups, ran in 4 minutes. Recovered and then cashed out the last 10 pullups that I missed out on. Big take away: push jerks didn't make my back go, started to feel better on them.

July 31, 2013 | Unregistered CommenterJoel w

6:30pm class

SQUAT 3 x 5 @ #185 w/ Laura

These felt fast. My bracing needs a little work.

WORKOUT 3:39 @ #95, Jumping Chest to Bar, 4:02

I was gassed during the initial set of work but the scaling was good. I love jumping chest to bar pull ups as a scaling option. They force me to work a little harder at the top of the bar, where I'm weakest. The run was hellish in a good way because I didn't have my breath back from the initial set of work.

August 1, 2013 | Unregistered CommenterZube!

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