Friday, August 16th, 2013 – Noon Class Canceled


Friday, August 16th, 2013 – Noon Class Canceled

Liz & Amelia

For Time:
Kettlebell Swings
Knees to Elbows
Double Unders

Schedule Change Reminder:
TODAY, Friday 8-16:  Noon Class Canceled
Saturday 8-17:  Open Gym Canceled

0 Response

  1. EJ


    Nutrition Seminar with Coach Brendan on Saturday, September 7 at 1:30 PM. Open to everyone


    This year we will be doing the Whole Life Challenge. The game starts on September 7th, but the time to register is right now.

    Here’s what to do:

    Go to
    Create an account
    Register for the Challenge that starts on September 7th
    (use our Unique Community Discount Code: WLCRYGwjqCyD)

    Questions – ask EJ or Ben Freeman

  2. Jared

    Want to start by saying: you’re welcome ladies for all the eye candy.

    Now to the workout:

    -walked to the gym
    -warm up
    -14:42 rx’d (swings weren’t defined, but I did american swings)
    -stretched for 10 minutes
    -walked out of the gym
    -forgot something and came back in
    -got iced coffee that wasn’t cold brewed

  3. Yuan

    KBS @ 16kg
    K2E: K2E attempts
    DU: subbed power jumps w knees to elbows

    Thanks for the big cheering– gotta love 6AM (and Jared’s cool tank top)!

  4. zompetti

    6.1 mile run at 9:30 pace.
    Then 15 strict pushups.
    Apparently I need to hurry up and get back strength for pull ups for the Pump Games! I’m regretting letting Alicia talk me into this.

  5. jmiz

    23:21 as rx’ed. Took my time on this one after last night’s shoulder shitshow.

    Humble plea for someone to schedule something other than shoulder work tomorrow!

  6. lauren

    Great energy this morning – and serious props to Jasen for taking this one on solo.

    Rest day for me. GOOD LUCK to everyone
    competing at Socks tomorrow!!!

    Remember – no official EWOD this week. Check the Facebook page for inspiration.

  7. johanna

    Rest day yesterday and today. Getting excited for the Socks Comp tomorrow!

    Aside: Can I get some thoughts on weightlifting belts?

    -Ever since I hurt my back a couple of months ago, I have been thinking about getting a belt to help with my confidence and injury risk of heavy DLs, squats, and Oly lifts.
    -I see some people wear the belts, but it looks like most people do not wear them at our gym, so just wondering why you choose to or choose not to if you have actively made this choice.
    -I’ve done my own reading online, and I like the Schiek 2004 model which is 4.75 inch wide in the back. And it comes in lots of colors. =) Does anyone recommend another female lifting belt?

    If you have any thoughts, I’d love to hear them. Thanks!

  8. jmiz

    My $0.02 on weight belts:

    Unless you have severely injured yourself and have time to properly learn how to use it with a coach, I would advise not using a weight belt. The risk of severe injury is higher when using a weight belt for several reasons: you rely on it for support, you neglect building/recruiting stabilizing muscles in your inner back / spine and lifting with a belt limits your flexibility with Olympic lifts. I think you are more prone to severe injury with the belt vs. without (although you’re probably more susceptible to minor tweaks without one).

    My humble advice is to learn how to breathe into and out of lifts properly as well as focused training on building the smaller muscles in your torso and improving hamstring flexibility. This advice is coming from someone who really f’ed up his lower back during the last CrossFit Total and has subsequently committed himself to working on better overall posture with coaches that condemn use of weight belts.

    Would love to hear others’ opinions on this issues!

  9. ERIC S.

    Very well said jmiz!
    Eventhough I do where a weight belt at times its only when I’m going close to my max on certain power lifting exercises (like 2x bw)
    Deads, front squat, & back squat included.
    Build your core strength, learn to breathe, if the columns are strong but the foundation is weak chances are it will crumble.

  10. ERIC S.

    Snatch -pause at the low hang
    135, 140, 145, 150, 155
    Then Wod 21-18-15-12-9-6-3

    9:48 Rx’d
    K2E were the hardest

  11. seanm

    19:00 flat w/ 24kg

    60 sec DU practice each round sure inflates the time. BUT, I got my first 3 DUs ever in a WOD for last round with my new rx rope. Sky’s the limit now 🙂

  12. chad

    16:47 w/ 24 kg kbs

    3×12 reverse hyper 20lbs
    3×10 ghd sit ups

    rest day tomorrow and watching the cfm girls compete in NBLYSO comp in Conn.

  13. Kat

    18:40 16kg
    wibbly knees to elbows
    subbed 1 minute DU practice each round

    Total DUs for the day: 1. Aww yeah

  14. Carmen

    Left town early – couldn’t make it in. Slow jog around the hood then some push ups, handstand holds and sit-ups. Lazy end to a lazy week.

  15. Joe

    14:02 – 24kg

    Once you get through the 15’s it’s home free.

    Eroc – great coaching and if your jump rope is gone one day…I swear i didn’t steal it…I swear.

    Dlede – torn hand, gushing blood on round 15…finishing strong! Beast!!!

  16. Matt

    Hey everybody!

    I’ll mention this again next week at classes, but I’ve been meaning to check out a place called Brooklyn Beast that offers parkour, tricking, tumbling, and dance classes.

    Maybe next Saturday the 24th a bunch of us want to head over for one of the evening classes, they’re $20 drop in and less online.

    If your interested let me know next week and we’ll pick a class and time!

  17. sallys

    16:59, 20kg, not sure how great my K2E were. At least DU were RX’d, albeit slow.

    Next time I’m going for the 44#.


  18. PJ

    BS x3: 175, 185, 195, 200, 205, 205. Then 135×12. These were all very deep quality squats.
    Press. 7x 6 or 7, 95×5, 100×5, 105×3, 115×1. In the next life I ask for strong shoulders. Quick hollows.

    Weight belt and back issues: I spent a lt of time on this subject and the best advice I got was from Brendan. Unless you have a real injury or some structural dysfunction (see an MD and an alternative guy like Dr Mike to decide) the basic truth behind low back pain is weakness. Buy Stuart McGills book and maybe Pete Egoscue Pain free. The Rx from B-boy that worked for me was 3 days / week after WOD hit weighted hip extensions, hollows (bodyweight) and heavy fucking straight leg deads. Sorry for profanity but that is how the man said it. Do 3 rounds of that w perfect form and little rest as Rx and tell me a month later if your back hurts. Again my experience was that back went from weakness to me strongest lift.

    Weight belt: IMO use it only for crossfit total or going very, very heavy on occasion. Otherwise learn the valsalva and put your spine into perfect alignment. See Kelly Starrets book too.

    That is all. Thank you B Boy for this knowledge.

  19. Abby


    44# KBS – mostly American KBS.. Some Portuguese towards the end (those are somewhere in the middle of Russian and American in case anyone was wondering.)
    Everything else RX..

    Missed my 6AMers all week.. I’ll be back.. Although I’m enjoying this whole sleeping in thing…