YOU are the clean-up crew

FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Thursdays @ 8am (new time!) & 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
#134 Mon/Thur @ 7am, starts Tues., July 6 (3 slots left)
#135 Tue/Thur @ 7:30pm, starts July 6 (only 1 slot left!)
#136 Mon/Wed @ 7:30pm, starts July 12 (just 2 slots left)
#137 Tue/Thur @ 9pm, starts July 13
#138 Mon/Thur @ 6am, starts July 19
#139 Mon/Wed @ 6:30pm, starts July 19

DON’T FORGET! We now have an 8am WOD class Monday through Friday!
Wednesday 100630
Clean 3-3-3-3-3-3-3 reps
Post loads to comments.

Let’s fix those double-unders! (video)
What kind of man are you–chimp or bonobo (of course, no word on which kind of ape women are…)
You heard me, bacon camp!
Breastfeeding and weightlifting
Intermittent fasting–good for your brain? (via)
Steve B. went all the way to the 2010 World Cup in South Africa just to do this handstand for YOU, dear blog reader:


  • From the CrossFit BrandX forums:
    Today, everyone is a Big Dawg. If you are unfamiliar with the lift be smart, start light and stay light to work on your technique.
    I would add that if you don’t have a subscription to the CrossFit Journal (and really you should, it’s well worth it at $25/year for access to the entire archives), you can also check out a bunch of different Olympic lifting videos on for free right here:
    And remember, today’s when you’ll want to wear weightlifting shoes if you’ve got ’em (or at least Converse Chuck Taylors, NOT squishy, thick-bottomed sneakers–burn those). Wondering why? Read this:

  • Other Grace

    Steve B – LOVE the picture and the American flag behind it! Hope you had a blast.

  • Lisa

    Steve B, what a great pose! That must have been an amazing trip.

  • Tim B

    Lisa is back from Death Race!!!!
    check it out!

  • Koegler (KEG-ler)

    I love cleans.

  • kj

    53-58-60-63-65-68-70 (Failed the 2nd rep, got it together for the 3rd)
    I really, really love doing cleans these days!

  • Koegler (KEG-ler)

    It was awesome meeting Sveinbjorn Sveinbjornsson today. That guy is a tank.

  • Adam R

    I watched some videos of Naim Suleymanoglu today for technique and inspiration. He and I weigh the same, about 130. His career best clean is 418, I was happy to get my last set of three at 135.

  • Martin

    135-185-185-185-195(F 3rd)-155-155

  • keller

    this was definitely a learning experience that i need to work on my front squat so that i dont fold like a pancake when i get to 155

  • mike r


  • MC

    Rest day dinner…. any ideas or plans made yet?

  • Happened to be doing repetition cleans today, did a bunch of sets at 220 and 231.

  • Simon P

    this was a lot of fun. hard as hell. I had a few decent cleans mixed in with some really bad ones. still haven’t done a heavy front squat wod yet so this was a little scary and awkward. one month in!

  • Jai

    42/47/50f, then 2x/50/50/50/50