Back Squat

3-3-3-3-3

High Bar Position

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compare to 6.6.09

Accessory Work
Partner WOD
100 Wall Ball Shots
100 Knees to Elbows

Divide the work however you and your partner decide.

Dan at Grazin Angus, one of South Brooklyn's favorite local farmers


South Brooklyn Movie Night
Everyone attending Food Inc. tonight should meet at the Film Forum (Houston and Varick) at 5:30ish. Please bring $12 for the ticket.

Comments

[Erik K.]

225, 235, 245, 250, 255x2F

Accessory wod with Paul
6:14

[Peter]

105, 115, 125, 135, 145

Tom and I hit 9:27.

[paul]

good lifting with erik and scott.

185, 205, 225, 230(pr), 230

[sarah]

75 - 85 - 95 - 105 - 115

[Malcolm]

Good lifting with you Anton.

135, 165, 195, 215, 230.

Accessory partner wod with Anton. 14lb wallball. All k2e involved actually touching my knees to ellbows. Minimal kip used. 8:46.

[ShawnS]

125, 145, 155, 165, 175x2 fail, 175 x2 fail, 165 x2 fail.

Wall Ball K2E with Chris I think we finished at 10:30 something.

I finished with a scaled down/less intense version of yesterdays WOD per Margie's advice. If I had tried the real thing I think I'd be hurting even more right now.

I still went pretty hard but didnt focus as much on speed--I tried to get my technique down (its come a long way since foundations)while still maintaining a steady pace at 160 lbs.

I did something like 8,7,6,5,4,3,2,2,2 deadlifts
and 10,10,10,10,10,5,8,10 ring dips with white band. Ring dips with the white bands are pretty easy for me so I tried to keep the reps higher there, but I cant do that many unassisted strict ones in a row.

Enjoy food inc. Me and the wife are gonna try to go see it next week.

btw. Are we gonna get a list going for the Paleo Potluck so we know whos bringing what?
Maybe we can do it via Google Groups spreadsheet?

[Margie]

We will post guidelines for the paleo potluck on tuesday! stay tuned.

[Jenna]

i am jealous that i am missing the movie. :( with any luck I will be functional in time for the paleo potluck next weekend (red eye fri-sat). and with any luck i'll be hitting up the Denver affiliate in my absence.

have fun tonight, kids.

[Laurel]

WarmUp: 3 rounds of 10 pushups, 10 jesus-sit-ups, 20 squats.

High bar backsquat: 105,115,125,135,145 - thanks Shane for the "just stand up". You said that as I was thinking "nope, not going to happen" and somehow I just stood it up.

Partner WOD with Asta: 11:51. (50 kipping knees-to-elbows, 50 10lb wallballs, broke them into sets of 10.)

Hoping tomorrow's WOD is something along the lines of "drink milk, nap for time."

[Jeremy]

High Bar Back Squat
275x3, 295x3, 305x3, 315x3, 325x1

Still low barring with a high bar rack when it gets heavy.

Partner WOD with Sal
5:33

[Sameer Parekh]

I did 5x5 high bar backsquats today. I wasn't too impressed with my performance. It was okay, but not as good as I would have liked. I got too much help from John B spotting me, so I was getting some training for the hbbsq but they weren't really legit 5x5s

183/203/203/203/193

a/w with Andy, 7:26 or so.

Later, chocolate milk, dominican food, and stumpytown coffee.

Then, building tour and party planning with Andy. Verdict: we are going to need a few crossfit volunteers before the party starts to move some heavy weights long distances quickly, and then have the volunteers come back to move the heavy weights back long distances quickly the next day. (actually not very long distances.)

we will also need some volunteer staff during the party to help with "crowd control". I will solicit my non crossfit friends for that task though, you all will be doing your duty fine if you volunteer to move some weights for us.

also: anyone know someone who owns a pair of powered speakers we can borrow? (i.e. like the ones at the lyceum? Maybe I can ask Eric if he'll let me borrow them?)

Another item we will need: folding table. Anyone have one we can borrow?

drop me a line if you want to help out with this. this is going to be quite the event. (Unless the weather is foul, in which case it will "just" be a fun party.)

[Tushar]

115, 135, 145, 155, 165 (all x3). Partner wall balls and k2e with John; 8:15.

Squats and wall ball felt good... knees to elbows need a lot of work...

[ShawnS]

Most of us are too old for this but Parkour anyone?

This is one of the best all around parkour videos Ive seen.

http://www.neatorama.com/2009/06/02/damien-walters/

[Chris]

105-105-120-115-110

Nothing to brag about. The 120 was an accidental sub of a 15 for a 10. Shane and David kept me honest.

Shawn and I did accessory in 10:06.

Like wall ball. Knees to elbows was more like knees-almost-to-chest.

[Dan R]

High Bar Back Squat
203x5, 223x3, 243x3, 253x2, 253x1

Not feeling terribly strong today. Had a good time lifting with John and Sameer though.

Enjoying climbing on the new squat racks and using them for better photo positions.

Partner WOD with Ryan
5:38 -- yeah, we rocked it!

Sorry I missed date night with CFSBK. Hopefully I can still make dinner.

[stephanie]

high bar bsq
125-135-140-145-150x2

partner wod with juliana - 9:50ish

k2e felt the best they've ever felt for me (weird)

juliana - you are STRONG!!

[Laurel]

Agreed! Juliana is strong.

[Anton]

Malcolm, good liftin with you as well. Thanks !

135,155,155,155,155 High bar squat

8:46 K2E & Wallball W/Malcolm. 14 LB ball. Last 5 on the k2e were barely knee to chest.