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UPCOMING ELEMENTS WORKSHOPS:
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (just 1 slots left) (1/2 price = $150)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (3 slots left) (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Tuesday 100406

Overhead Squat 5-5-5-5-5 reps

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Compare to 090602.

CFBK Strength Preference: CF Football

Complete as many rounds as possible in 15 minutes:

5 Deadlifts 315 lbs
10 Toes to the Bar

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131 Comments

Wendeler week 2 shoulder press:

78 x 3
87 x 3
97 x 6

CFE WOD:

4 rounds for time:

10 1.5 pood KB swings and
10 Burpees

4:05


Also, I'm leaving town on April 12th for a month or two. Should be back by June or July at the latest.

MORNING ANNOUNCEMENT temporary schedule change
For tomorrow Wednesday April 7, the morning class will run from 7:15-8:15 AM. The BBB will remain open for about another hour after that for cool down, practice, etc., if you check with me at the end of class. Thanks for your understanding.

Did the main site.

135-155-155(3)-155-135

OHS needs work.

Main site
105-115-125-135(6x)-135
should have tried heavier..

Cash out
(self programing)

30 box jump(24inch)
15 KB swings 1.5 pood
10 C2B pull ups

(felt like a Jeff WOD)
time- 8:10

if anyone else tries this let me know what you think.

Main site
105-115-125-135(6x)-135
should have tried heavier..

Cash out
(self programing)
3rds for time
30 box jump(24inch)
15 KB swings 1.5 pood
10 C2B pull ups

(felt like a Jeff WOD)
time- 8:10

if anyone else tries this let me know what you think.

OHS

135, 135, 155, 155, 165

Broke 3 and 5th sets up but these felt pretty good.

Jeff,

Why would you change the time of a class that works so well for everyone without consulting the members first? It doesn't make sense for me to wake up 15 minutes earlier as that would allow me too much time to get ready for work. I just don't understand?

OHS 5x5

113, 123 (Old PR), 133x3 (PR), 133x3, 133x4.75!!! (Erg. Could not hold it for 2 more inches before I bailed)

Cashout was 4 rounds of:
10 lateral jumps over three 45 pound plates
7 dumbbell push press, 25 pounds
400 meter run

11:15 minutes

did OHS drills with mike k
shoulder slot still isn't perfect
last few sets finally felt good

I didn't want to ruin the surprise, but the reason behind tomorrow's morning class schedule shift is to make time for the Special Guy 7:48 AM Class. I have designed a customized WOD involving virtual shoveling and walking slosh pipe Zercher lunges for him.

-----

Wendler 5/3/1, press week 3
warm up, 5 reps: 45, 90, 110 or 115
work: 125 x 5, 140 x 3, 160 x 4

----

OHS:
warm up (triples): 75, 95, 115
work (quintuples): 135, 145, 155, 165, 175 (previously a 1RM)
single: 185 (PR), felt like I still could do more
BW (160) x 16 (did a bonus rep just in case)

Check out the video highlights from the sectionals on the mainpage, a lot of black boxers on the video, and a great interview with my friend Steve from the crossfit tribe down in South Jersey.

Power Cleans, worked on sets of 2 up to 175# then dropped down to 165# to focus on form.

Mini metcon 3 rounds:

15 30" box jumps
15 1.5 pood kb swings
15 burpees

7:30.

Was gonna do the football metcon but was in a rush and wanted to do a 5-8 minute metcon, as you can see the timing worked out well for that.

OHS
105-115-125-135-140-155
felt good tonight, was going to try a bodyweight OHS after the WOD so started to work up to it with 155, but the first one felt good so I pushed thru 4 more. Lots of swaying...

Thank you guys, I love this place, you have put a lot of work into it as I see, awesome... good work mods.

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