The Return of The Revenge of The Son of…

THE BEAST!
As many reps as possible in 20 minutes of the following:
Take a 95lb barbell
Deadlift it
Hang Power Clean it
Front Squat it
Push Press it
Lower it behind the head widen your grip
Snatch Grip Push Press it
Overhead Squat it
Lower it behind the head
Back Squat it
Behind the Neck Push Press it
Rack it and return it to the floor.
That’s ONE rep.

Post completed and partial reps to comments.

Responses

  • sarena

    Did it today–9 reps. HELL! Watch how you lower the bb–I have a huge nasty welt on the back of my neck…
    Truthfully–Keith always has the best punishment!

  • http://www.crossfitnyc.org Tyler Durden

    Nobody told you to drop the bar on your head Sarena. That was your own spin on how to do the exercise. :)

  • sarena

    I know I know…My body and my brains dont always fire up together…
    But the workout was still HELL. Oh I only used 62#

  • michelle

    oh bar on the head. i can do that. any weight in fact.

  • michelle

    i could also sit at a bar if that would be a possible sub.

  • Michael

    Hmm, not sure if I can do this;
    #1 I definitley cannot do OHS of any sort, barbells, kettlebells, etc.
    #2 Push Press behind the head same thing.
    I guess I’ll have to make it up as I go along.

  • http://www.flickr.com/photos/gonzaleznj/ Juan G.

    i know how have a flickr page.
    http://www.flickr.com/photos/gonzaleznj/

  • Brian D.

    CENTRAL PARK IS STILL ON… BRING PLASTIC BAG FOR YOUR STUFF… We’ll see how it is when we all get there.

  • Brian D.

    The reason is because it is supposed to turn to drizzle by noon from what I’ve been hearing.

  • sarena

    Just uploaded all yesterday’s photos to my flickr page. I think I may have misnamed someone though. Sorry and please let me know if its you so I can change it!
    http://www.flickr.com/photos/c1sarena
    Took Allison;s idea and converted my flickr to unlimited for only $24.95/yr. I think it’s def worthwhile. Thanks for the tip Allsion.

  • Moon

    Someone should play Daft Punk’s “Technologic” on the iPod during this one as it seems like the perfect song to accompany. Bonus points for performing at that tempo.

  • Lecav

    Did someone say Daft Punk?
    Definitely looking forward to this one, see y’all there tonight.

  • sarena

    I have fine tuned a daily log/journal to record my nutrition, sleep amd workouts. If anyone wants a copy for themselves, email me and I will forward.
    c1sarena@optonline.com

  • http://www.flickr.com/photos/gonzaleznj/ Juan G.

    love me some Daft Punk.

  • http://www.flickr.com/photos/gonzaleznj/ Juan G.
  • http://rockstartzo.livejournal.com Tereza

    See everyone in two weeks! I’m done with my exams and off to Florida!

  • sarena

    Enjoy ur vacation Tereza and if u want a packet (or any1 else) of travel workouts email me and i can fwd! Require no equipment

  • Dan DeF

    Sarena- please send a travel packet my way. Sounds like a great thing to have. Dandny@hotmail. Thanks.

  • Sean

    Sarena
    I would also appreciate one of those travel packets. Thanks.
    sean.gray@gmail.com

  • http://www.flicker.com/photos/gonzaleznj juan g

    hey sarena, I’ll be leaving in 2 weeks, so hook me up as well.
    gonzaleznj@gmail.com
    Have fun in Florida Tereza.

  • Justin

    Can’t wait to take on the beast… Send a packet this way Serena as I tend to get real lazy and unimaginative when ever I go back home to Florida.
    jalgera@gmail.com
    Speaking of which, have fun in the F-L-A T…

  • http://www.flickr.com/photos/gonzaleznj/ juan g.

    is everyone from florida?
    Crossfit Tampa? is that a gym or some guys backyard?

  • http://www.flickr.com/photos/gonzaleznj/ juan g.

    LOWER BACK PAIN.
    how do I fix this?
    Todays my rest day and for some reason the pain just flared up, I felt like Jimmy Caan after a bad wreck in the snow. I couldn’t get up so easily. Sucks. Cant sit down all to quick either. When im walking around though im good, no pain.
    Does anyone have any ideas. Might I have some sorta herniated disck thing? Im the biggest Hypochondriac, so Im afraid I hurt something thats going to need a few weeks to heal or something, before I really cause some damage.
    Im I ok ? or am I a goner? ah the Misery.

  • http://www.flickr.com/photos/gonzaleznj/ juan g.

    p.s. I cant type today :)

  • A2

    Oolala Sounds good to me Sarena AllisonMagara@hotmail.com and please if you post the pictures you took of me today cover my eyes with a black bar. I was a fashion Don’t.
    62# 24 rounds.
    Added a bruise on the back of my neck to my collection.

  • Kevin

    Nice job A2!!

  • michelle

    Justin where in Florida are you from?

  • Avery

    Juan-
    Don’t ignore your back pain – there is a difference between being sore after a workout versus actual pain. Take a day off or two (or more!) if you need to. On Monday my doctor informed me that I have a lower back muscle tear/strain which means no high impact activities or lifting for at least the next few weeks, plus another round of physical therapy. As you can see this will really limit my ability to participate at the Box. No fun.
    Don’t let this happen to you!!
    I recommend rest, icing and moist heat packs, Aleve twice a day, gentle stretching and not doing anything that makes your back twinge like going for a pr deadlift until you have no more pain. Listen to your body and you should make a much faster recovery than if you are stubborn and ignore the pain…
    Signs of a herniated disc usually include pain that runs down your legs or tingling and pain literally in your butt besides the pain in your back. Also, it generally feels better to rest than to move, because moving puts pressure on the disc. But if you’re really worried, go see a doctor and get an x-ray.

  • Justin

    Im from Orlando, Leslie is from Naples…Been here in NYC for 3 years now.
    I have the same issue with my back as well Juan. Never had back pain before, but the past 6 months, it gets inflamed from time to time. It actually feels better to move around and workm but after resting for a while, it gets real tight and sore. Diane didnt help it on Sunday, and I can’t seem to take an off day and get some rest. My step mom is a massage therapist and says one of my issues is my hamstring flexibility, which I have none.

  • http://www.flickr.com/photos/gonzaleznj/ juan g.

    exactly, justin.
    I’m fine every other couple of days.
    like im sure ill be fine tomorrow and not give an f and to the wod but then the pain will come back.
    thanks for the insight Avery, that regimen kinda sucks though, sounds like a day in the life of a hospital patient. ill give it a try. but then how do you know or prove that your healed, or is this going to be a chronic thing that’ll follow me around forever??
    Hypochondria is definitely riding shotgun right now, at least i got me a bottle of Tylenol extra strength to drown my sorrows.
    hey Avery, you recommend the Aleves better?
    runners are such pill poppers.

  • http://www.flickr.com/photos/gonzaleznj/ juan g.

    exactly, justin.
    I’m fine every other couple of days.
    like im sure ill be fine tomorrow and not give an f and to the wod but then the pain will come back.
    thanks for the insight Avery, that regimen kinda sucks though, sounds like a day in the life of a hospital patient. ill give it a try. but then how do you know or prove that your healed, or is this going to be a chronic thing that’ll follow me around forever??
    Hypochondria is definitely riding shotgun right now, at least i got me a bottle of Tylenol extra strength to drown my sorrows.
    hey Avery, you recommend the Aleves better?
    runners are such pill poppers.

  • sarena

    To everyone who asked –you have mail!
    Also A2, Rob and Derek you were really beastly today! Awesome. Will upload the one photo A2–my battery died. Check out my flickr acct later
    http://www.flickr.com/photos/c1sarena

  • rob

    Thanks for the encouragment Sarena!
    Also, can you send me a copy of Crossfit on the go? My email is: rtegan@gmail.com

  • sarena

    Rob and Derek sorry I didnt get any photos of you guys, battery died…

  • Avery

    Yeah runners are notorious for popping pills and ignoring pain. Definitely guilty of both.
    I prefer aleve because I can just take it am and pm instead of every couple of hours, but either one will work.
    As for how you know when your better – exercise with caution? That part I haven’t figured out yet!!

  • Avery

    Yeah runners are notorious for popping pills and ignoring pain. Definitely guilty of both.
    I prefer aleve because I can just take it am and pm instead of every couple of hours, but either one will work.
    As for how you know when your better – exercise with caution? That part I haven’t figured out yet!!

  • marisela

    how often do you guys (juan and justin) stretch?? according to the ama one should be stretching for an equivalent of 1/3 of the time spent actually working out. so for every hour you work out you should stretch afterward for 20 min!
    make sure and remain hydrated, too. cramping and muscle pain is almost always caused by dehydration not just from lack of water, but depleted electrolytes. i recommend pedialite before you take in any water. or if you are too much man for that, good ol’ gatorade. then 2 liters at least of H2O. your pee should be clear, especially with the kind of workouts you are doing.
    if, after this and a few days of rest you still feel pain, go to a professional. i recommend acupuncture over MD’s. i know a great one if you are interested.
    -m

  • michelle

    Justin-my husband is from Pompano Beach. I wish he were from Naples though! So nice there!

  • A2

    ooo I stayed in Pompano for a week. One of my favorite vacations.
    For the record I wasn’t wearing leg warmers today. They were knee socks and they were functional..

  • Brian D.

    Suuuuure they were…..

  • sarena

    Brian how was the park workout? Oh dont tease A2n she doesnt want bloody bruised shins like others who shall remain unnamed

  • Brian D.

    It was fun actually; Allison’s the only one who showed up sadly. I spent more time “coaching” her form than doing any running myself (also due to major soreness all over my body). There was only so much we could do because the area was wet and muddy but we made due; I spent much of the time stressing form and power from the start of a run. Allison noticed a good improvement in her form; her speed also improved with better form too, albeit in fractions of seconds. Next one is this Friday at noon and maybe Saturday around I dunno. I’m playing that one by ear.
    And hey, it’s not my fault I’m allergic to barbells. I just can’t help but to start bleeding around them…. =P

  • marisela

    where do you meet in the park??

  • Brian D.

    Pinetem Playground, the Great Lawn is right there.

  • Michael

    Hi Brian, didn’t see your post about workout being on, I’ll be there Friday rain or shine.

  • A2

    Holy shit people. I can’t believe what I’m seeing on the news. The explosion was really close to the box so I hope everyone going to the evening classes was already at the gym.
    Yikes. Good luck traveling home guys.

  • http://www.crossfitnyc.com Tyler Durden

    27 reps of The Beast at 95#
    Wow!

  • Sean

    Decided to go up on the NYU track and make up the Murph I missed a while back…that last mile really killed me
    39:30
    10 sets of 10-20-30 instead of 100pu then 200pshups then 300 squats
    No weight vest either

  • sarena

    Wow you truly are a beastly machine Tyler!

  • alex

    I deadlifted 150 pounds this afternoon my personal best!
    WOD 16 reps with a 45 bar.
    500 meter row 2:18

  • http://www.crossfitnyc.org Tyler Durden

    You were on fire today, Alex. Great job!

  • Justin

    Mr. Durden got a half a rep better than me… 26 reps plus up to the first push press w/ 95lbs. Great work all!!!!

  • Daniel Lecavalier

    Brian,
    What time is the running workout? I’d like to attend.

  • Justin

    Naples is great at the right time of the year, but go when the “summers” go, and its like the LIE on Friday afternoon all the time there, and all the old northerners have totally forgotten how to drive!!
    I don’t stretch much at all. Ever since I’ve stopped doing BJJ, my stretch routine has basically gone to bending over and touching my toes every once in a while. I know that’s where 90% of my back problems come from. On the pill front, I prefer Advil. Just my preference. Actually something stronger of the prescription grade, but alas, I have none.

  • Brian D.

    Friday it’s going to be at 12:30 (instead of noon because I have a test that day).
    Sean, where is the NYU track?

  • alex

    Thank you Mr. Durden!

  • michelle

    Justin-that is pretty funny-but seriously-where my husband grew up is basically a strip mall.
    hope everyone got home ok tonight!
    A2-that knee sock get up is OUTSTANDING.

  • michelle

    oh -if any of u investment folk care-it seems Lululemon Athletica is going public. i think next week.

  • Sean

    The NYU track is on the roof of Coles Sports center. But you gotta have a gym membership to use it. Not sure how much it costs for guests.

  • juan g.

    do we have any brokers?

  • http://www.flickr.com/photos/gonzaleznj/ juan g.

    pretty informative
    http://media.crossfit.com/cf-video/CrossFit_PaulAffiliateInterview2.mov
    shape up or ship out, to elements that is :)

  • A2

    i know some juan

  • http://www.crossfitnyc.org Tyler Durden

    Thank you, Juan. Excellent video.
    I’ve been seeing a lot of people that don’t pack the gear to hack it in the group classes lately. Some of you are going to have to start thinking seriously about privates. I’ve also noticed that many people are slacking off in the warm ups. That’s the time to get better at the stuff you suck at. Look at guys like Rob and Chad who are constantly improving their techniques. They are always working to get their form better and it’s been paying off. Look at Alex who is busting her ass constantly to get better.
    That’s the winning attitude.
    The wrong attitude is putting more weight on the bar and just hoping for the best.

  • Yoon

    Hope everyone made it home ok. I guess that explains the flickering lights at The Box tonight.

  • chad c

    thanks for the ups, keith.. i’m just trying to keep up with rob. he beat me today, but only by 1 round. if i’d had jacinto pushing me, i’d have beat you…
    sarena – everyone needs the travel wods. post em or else send em to me please, if posting’s not possible…
    as for back pain/stretching – modified sun salutation, folks. everyday. does wonders for all kinds of concerns in my experience.
    1:30.7 500m row

  • rob

    Yeah, thanks for kudos keith. It’s all about hard work, patience, and knowing your limitations. You gotta lift smart or else it’s just a matter of time before you get hurt.
    And chad, I might have beaten you by one rep today but you had a great time on the 500m row. You’ve got me beat by 6 seconds, so it looks like I’ve got some training to do ;)

  • http://www.flickr.com/photos/gonzaleznj/ Juan G.

    modified who?
    damned hippies.
    thanks chad man ill give it a try.

  • Kevin

    Too bad I missed the fun today. My lower back and hammies are still super sore from Diane and that Fight Gone bad Rower Timer thing we did.
    I went from not deadlifting for months to doing 45 reps of #225 in a little over 9 minutes so I’m definitely feeling it.
    Props to everyone today you guys are awesome. Very inspiring.
    Stretching saves my life every morning. When I wake up I feel like the Tin Man and feel awful and tight as hell until I stretch out for a while. Hydration helps big time.

  • sarena

    Chad send me your email so I can send it pls.
    c1sarena@optonline.com
    and bravo on the compliments!

  • chad c

    cscol@yahoo.com
    thanks sarena

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