Super Sunday

Sunday 071111
Overhead Squats 5, 5, 5, 5, 5
200 Kettlebell snatches for time
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The Olympic Lifting workout today is
Snatch 1, 1, 1
Clean & Jerk 1, 1, 1
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Lower Back Blues
Twist and Ouch


  • Brett_nyc

    quiet day at the Box

  • michelle

    used the 45 lb bar for overhead squats; also did some kb box squats and mike gave me and andy a little kipping clinic. thanks Mike!
    200 snatches for time-9:50. and a big ol bruise on my left arm.

  • chad

    ciao from italia folks.. still haven’t managed to make it back to nyc and the box. last 2 months in turkey where i was mostly drinking beer to the sound of the muezzin for time.. with only a smattering of WODs and yoga here and there. consequently, starting up again here on the outskirts of rome has pointed out all too clearly how fast you can lose your edge. did saturday’s WOD subbing tuck jumps for DUs and subbing a sawed-off tree limb for a KB – 25:52.. seems the ole cardiovascular system has suffered the most.. that and my legs were still suffering from cindy.
    should be through briefly in december, hope to see yall then..
    and congrats keith..

  • Yesterday’s WOD as rx’d

  • Jack Bauer

    Great Oly class today! And you know it was going to be good because Dan Def showed up on a Sunday! Thanks Keith for the solid coaching.
    Snatch- 95# 115# PR
    C&J- 135#, 155# (PR), 187# (body weight) 2 failed attempts! Getting it up there next time. Look forward to the class in ’08.

  • Jack Bauer

    Keith and Erin’s first Crossfit baby!
    Get some!

  • Oly lifting was fun, even tho I suck at it. 🙂 Got up 57# on snatch and 77# on C&J if memory serves?
    Chad, we miss you, and hope to see you soon. So jealous of your world travels…
    Jack, that vid is awesome.
    Re: those 2 articles about back pain: I love that neither one of them mentions the word ‘deadlift.’ Hrm…

  • Robzilla

    Glad to hear you’re doing well Chad. Kevin and I were just talking about you yesterday wondering where you been. Have fun in Italy and see you soon.

  • 200 snatches w/ one pood: 10:12. gotta get a 1.5 pood and start training for the SS snatch test!

  • alex

    Chad, its good to hear from you! see you soon. Oh Court my ass is killing me from those overhead lounges.

  • michelle

    alex- i haven’t seen u in ages! r u going to night classes?

  • sam

    I just did my daily hamstring stretches and i’m proud to say I can almost get my legs 90¬∫ to my body!
    Yes, I know that this isn’t remarkable, but for someone with hamstrings tighter than a ducks arse it’s quite a feat!

  • alex

    Michelle, I’ve been working like a dog, which of course means that my butt is spreading. 🙂 I am trying to find some balance before I lose my mind.

  • michelle

    u kill me. i am sure ur butt is excellent. no self deprecating humor allowed! :0
    hope to c u soon!

  • Robzilla
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