from Sunday... Warmup: 3 rounds NFT: 10 deadstop kb swings 1.5 pood, 10 ring rows. Tempo Front Squat: 90x2x5 -felt good, still plenty of speed. WOD: 400mrun/15-9 Cleans at 105# 10:29 -this was fun but those runs were tough. I'm happy that 105 doesn't feel as heavy as it used to, but I've reeeeally got to improve my technique!

made up yesterday's programming today: Warmup: 3 rounds NFT: 10 deadstop kb swings 1.5 pood, 10 ring rows. Tempo Front Squat: 90x2x5 -felt good, still plenty of speed. WOD: 400mrun/15-9 Cleans at 105# 10:29 -this was fun but those runs were tough. I'm happy that 105 doesn't feel as heavy as it used to, but I've reeeeally got to improve my technique!

My highlight of the week was also the team 250's wod during comp class on Tuesday. Although I didn't do near as many of the c2b pullups as the boys, I did surprise myself by stringing together a few sets of 3-5. These all used to be in singles only! Also, it's so much fun to do a team wod. Great to have that level of support and the extra push to go harder for your team.

Awesome night tonight! 5pm class: -alternating jump rope and hollow rock rolls/v-ups--super fun yet challenging! Split Jerk: (33x5x2, 65x3, 85x2) work: 105x2, 115x2, 120xf -maybe I'm not warming up right? I know I've got 120 in me. I felt like that attempt had the most pop up but I'm just too damn scared to get underneath it. Shane said some nice words about my split so I've just got to be confident in it and get down! WOD: 9:56 rx'd at 95# -my doubles weren't as great as I would have loved. cleaning the barbell up each time I had to bail was also not fun.

Great picture Samir! I forgot to mention yesterday that I really loved your post. Sounds like a pretty amazing experience, both physically and mentally. Congrats and welcome back. And to 'fess up, I have not been doing the pullup work. :( I think I did it twice. I was however keeping up with my hspu work. Even though, my pullups have been feeling better (PR'd with 12 kipping the other day!), they still need work. Will recommit to iFox. ;) Stoked about the free movies! Would love to hit some of the ones on Monday and Wednesday evenings...

love the captions! This might sound pathetic but today is the first day in about 3 weeks that I didn't step foot in the gym. Realizing that, plus me coming home from work exhausted, plus being too damn sore to even keep my torso upright = rest day. Will need to make up these squats on Friday. @jefff--it's 40% total split between the dumbbells. so you'd be at 35# each hand. so in for the cyclones game! thanks for organizing ariel!

Fantastic day at the gym today! So much good energy, love it. And definitely nice to see some visitors in the house. Welcome! DL's: (95x3, 135x3, 185x2) work: 210x3, 220x3, 230x3 -last 2 at 230 didn't feel like they looked great so I was happy calling it there. I've really missed deadlifts. Wod: 8 rounds even. -need to learn how to string together the k2e as that's what slowed me down. Fun to "try" to keep up with Laurel and Christine!

Had to get my squatting in quickly last night. Goal is to hit all exposures. Front Squat: 80lbs x 2 x 5 -definitely felt super light but appropriate given the 2sec holds.

another late post... Split Jerks: -drills at 45# -65x3, 85x3, 95x3, 105x3, 115x3, 120xf -actually felt pretty good at 115 although I'm afraid I might be hyperextending. need to clean that up. I did finally understand the importance of keeping those elbows high on that dip...really allows the bar to jump off of you...duh! rushed to attempt 120 and just really didn't have it in me. WOD: 6:43 rx'd -got my first 12 pullups unbroken which is a PR. probably could have gotten to 15 but thought I'd be too gassed to do anything else. -Need to improve my burpee form. I know I'm snaking up and might have a slight "perv" sway going on. ;) Really fun night though!

I've been so awful at posting lately. this. must. change. Warmup: -alternating jump rope and droms Front Squat: (45x5, 75x5, 105x3, 125x2) work: 135x3, 145x3, 155x3 -fun partnering with Teresa and Melissa! we ran out of time though and I couldn't get my 4th set in. I'm pretty sure I could have had 165x3. WOD: 4 rounds even at 20kg American swings/17.5# dumbbells. -first round all unbroken and felt great. as soon as I got back to the rows, i realized my shoulders were already fried. had to break the rows up a lot after that and kb swings were in 10's.

Had to miss class tonight because of a softball game. It was brutally hot outside. It's supposed to be even worse tomorrow so please make sure that you're following the tips in the article and staying hydrated!!! p.s. We won. And I hit in the tying run to get our rally going. Oh yeah, we also had a triple play. Somehow I doubt if it's making Sportscenter though. If only we were as good as all that seems on paper... ;)

Fun 5pm class. Warmup: -2 rounds of :30 each: mountain climbers, calf march, paleo chair -4x:30 jump rope -wod movement review WOD: 13:37 rx'd -partnered with Christine who is visiting from San Fran CF. Excellent partner! Everything was split pretty evenly until we got to box jumps. I ended up getting most of those in so Christine could hit the doubles hard. She rocked nearly all of the doubles! -full disclosure...some of my reps were just shy of 10ft. need to be more consistent. Overall fun WOD! Maybe because it catered to many of my strengths...except stupid burpees. Who really likes burpees? ;)

Congrats Jack! So many nice things have already been said, and every single one of them is true. There is truly never a dull moment with Jack! ;)

Hey all, I didn't get a chance to post yesterday but I definitely took time out to read and re-read the nice comments. Thank you all for you tremendous support and encouragement. I should also thank you all for your patience as I continue to develop as a coach, and continue to stumble over my words when introing a movement. What can I say, the shy girl still gets nervous in front of a large group... ;)

Fun 7am class with Shane. Warmup: 2 rounds NFT of: -270m run -:30 overhead band stretch -:30 paleo chair -:30 calf mobility WOD: 21:27 rx'd. -the 20kg overhead kb swings were by far the hardest part. first round unbroken and then subsequent rounds went about 10-8-7. -OHS were light but hard coming off the swings. first round unbroken, then 10-10. -pullups were mostly in sets of 3 with some 5's sprinkled in. -Honestly, my grip wasn't as fried as I thought it be. Maybe it's because I can only do small sets of pullups, or maybe I just took too much rest...

Warmup: 3 rounds NFT of: -:45 shoulder mobility work -12 KB swings 20kg russian, then 16kg american x 2 -2 forward rolls LBBSQ: (45x5, 95x5, 135x3, 165x2, 175x1) work: 185x5, 190x5, 195x1 -I was pretty gassed after the 190 set but thought I'd give 195 a go anyways. After the first one I called it. Just wasn't worth the fight. Looking back this ends up being about a 15lb PR, but can't say that I've truly tested it before. Skipped the handstand work because I did those yesterday (see bottom of post) so I convinced Lahey to do "Annie" with me. Time = 7:24 -All rounds of double unders and situps unbroken. Really felt good and thought I'd PR but I got caught up by a knot in my rope during my last set of 10. boo. Yesterday during Comp Class, we did the 1st Regionals WOD: For time: -1000m Run -30 HSPU's -1000m Row Time: ~13:30 mins with 2 abmats -HSPU's were even harder after Murph. Still so incredibly sore. Fun workout though.

David P., glad you came in. Hope you sign up for a foundations soon! Sarah, so well deserved! I hope someone got the presentation of your hoodie on camera!!! Carlos, seriously, you squatted today? I'm so sore. I can't even scratch my own back. I spent this weekend with various CSBKers and had an amazing weekend. Thank you all for being so awesome. I've never felt more at home.

finally getting a chance to post. Murph: 70:11 -a full 10 minutes slower than last year. Did the 15-5-5-5 style but it didn't really make a difference. I got to a point where I just couldn't do any more pushups. It was also so hot and I was so sweaty that my hands kept slipping for the pushups. gross. So, not my best performance but I'm glad I did it. Murph is such a fun day to be a part of! Thanks to those who organized and all who came out!

Gonna try to answer some folks questions...(MGMT, please correct me if I'm wrong!) Yes those t-shirts rock! They will be available for sale to ALL, not just those participating in Murph. :) David P.--yes, spectators are welcome! Come check us out! Danh3--it's hard to give a yes/no without knowing anything about the individual's background. We definitely wouldn't want anyone with limited exposure to these movements hitting Murph. Safety first! ;) Billy--Here's a great article by Nick about rowing a (single) 2K. http://crossfitbrooklyn.typepad.com/crossfit_brooklyn/rowing-a-2000m-race.html But, just so you know, Murph is not the time to try to PR on your mile run or in your case a 2k row. Remember you wouldn't want to go all out on that first mile/row when you've got a shit-ton of work left to do. Yosh--congrats on that Pullup!!! So awesome.

DT: 14:39 -first round at 105#, then realized that was a dumb idea and dropped to 95#. -my hands hurt so bad and got some blisters on my thumbs. hope these aren't a problem during Murph. -the only other time I'd done DT was this past Christmas. finished in 14:31 at 93# so I guess I've improved. should be able to do this rx'd next time. Unless next time is next week.

Congrats Sean! That video is intense. I would be crying like a girl. Looking forward to this WOD! Is that the right rx'd weight for ladies? Seems like 95 normally corresponds to mens rx of 135 so I wasn't sure. I might regret asking this...

oh yeah, and i'm still trying to figure out my strategy for Murph. The pushups definitely KILL me so I might try the 5 pushups, 5 pullups, 5 pushup strategy...

Warmup: -alternating :20 hollow rock/mobility work (dislocates, flag poles, scap pullups) -4:00 row at 18, 20, 22, 24 s/m. found it hard to keep steady. -handstand kickups HSPU: 6x4 with 2 abmats. WOD: -completed all rounds as rx'd at 95#. -this caught up with me fast. first 5 rounds in about 30 secs then slowed down to about 45 secs in the latter rounds. fun though! Good to have Dmak back with us!

LBBSQ: (45x5, 95x5, 125x3) work: 145x10x3 -this was my first exposure of the 10 rep squat so wasn't sure what to open at. Ended up using ~65% of 1RM instead of 75% to play it safe. All felt good and I can definitely go up next time.

only one round of the warm up because I spent some extra time with the lax ball. Oh. so. good. Thrusters: (65x5, 75x3) work: 85x2, 95x2, 95x2 -ended up overextending on my first set at 95. Cleaned it up for my last set but it still felt pretty slow. WOD: 10:44 at 65# (a little more than 60% but thought I should keep Fran weight) -this hurt. haven't done high rep pullups in forever and it showed. overall my conditioning is down and I didn't have any push for this. hey, at least I didn't tear! ;) But, not a huge fan of the front pullup bar anymore. Very wobbly. Always good to be partnered with Steph...and to have Melissa and Teresa near by!