This'll show the malingerers!

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Tuesday 100209

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

CFBK Strength Preference: CF Football
Complete 5 rounds for time:

7 Deadlifts 315 lbs
21 Double Unders

Post times to comments.

Compare to 121509


from crossfitnyc

The Dynamic Effort Method: This method of training involves lifting non maximal weight with the greatest possible speed. This method of training is not used for the development of maximal strength but only to improve the rate of force development and explosive strength. Angel Sassov during his trip to the USA mentioned weights 50 to 70% are best for developing explosive power....With our style of training on the dynamic method days, bar speed or concentric tempo is what determines the load. If the bar slows down then you reduce the weight. We do use percents as a guide on this day, but the bar speed still is the determining factor.

I did 185 straight across. Probably should have gone lighter now that I know that speed was the key.

255 straight across - lost some bar speed on the last round but otherwise felt good.

:::::Ari 21year Birthday WOD:::::

21 KB swings 2pood
21 Wall Balls 20lbs
21 Burpee
21 MuscleUp
21 Box Jump 27inch
21 Double unders
21 Dead Hang Pull Ups
21 Klapping Push Ups
2.1 km Run

Done at the BrooklynBB
25:22 RX´d

I recommend this for everyone !
Great WOD !
See you tonight at Hill Country at 9!

275 straight across. Based on the Westside approach, I should have gone lighter.

185 across. I liked the change of pace.

185# straight across. Didn;t get the spped I should've but felt light overall, and didn't feel to burned afterwards like I usually do.

Cashout AMRAP 5 minutes Double Unders
300 exactly. This was my goal, 1 per second, the rope was too small I think if I have the right sized rope I can do at least 400.

Torch's liberty has been canceled this weekend due to the weather.
I wanted to get a care package together.
Luke is going to find out how many people are in his platoon so we can send the right amount of goodies.
If you want to contribute food or letters bring them to the box tomorrow. I will send the package out on Thursday for a Saturday delivery.

Email me with any questions:
bauer dot laura @ gmail dot com.

To reiterate CAIN and Thor on the nyc blog are both correct. I wrote it on the white board with explanation and the percent of your 1 rep. This is all about speed and explosiveness. It should be as fast as you do air squats in a timed wod but including tension tightness and stability in the is a fast movement like an Olympic lift. The bar should feel like it will fly in the air off of your traps when you drive out of the bottom of the squat. The only thing preventing this are your hands holding the bar down.

1pm class for Wednesday the 10th is canceled.

Can someone let me know if the 6pm WOD class is still on?

In response to my request on the NYC site, Hari said currently Brooklyn is on schedule, but to check back 90 mins before.

At this time, we are planning a normal evening schedule. Any possible changes will be announced at least 90 minutes in advance, so check the blog before you head out.

Any Brooklyn member who finds the Manhattan location to be more convenient tonight is welcome starting at 5 PM.

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