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Starting Tues, August 18th – Tues, Thurs @ 7pm (meets 4 times)

WOD for Monday 090810 — Today’s Schedule — Click Here
“Frelen”
21-15-9
Run 400m
Thrusters
KB Swings
The goal is to finish this WOD in 12-15 minutes. Loads should be scaled to allow you to finish within this time frame.

Post Loads, Scaling, and Time to Comments

There is an Endurance WOD tonight at 7pm!

Fitness/Nutrition “Food For Thought” Article Links
What You Eat Depends On With Whom You Eat
Wheaties, The Breakfast Of Champions?
Henry “Milo” Steinborn

**Survey Question Of The Day**
What is your favorite slow lift? Back Squat, Press, or Deadlift? And why? Post answers to comments.

Have you tried an Endurance WOD yet?
Start

Comments (17)

#1 written by Allison B 2 years ago

Absolutely can’t wait to see everyone tomorrow for Frelen at 6:15am and then endurance. Sooooo glad to be home!
#2 written by Naomi 2 years ago

I was away on vacay. What’s a sub for running with this WOD?
#3 written by Dave Rubin 2 years ago

Naomi, if you can’t run you can sub rowing or jump rope
#4 written by chris t 2 years ago

Press. absolutely.
I’ve heard that some bull city cross fitters have gone to the state OCS program. I’m leaving in January and would appreciate any “intel” on what to expect. Thanks.
#5 written by Sabah 2 years ago

Deadlift, no question.
#6 written by Allison B 2 years ago

Frelen- loved this WOD in that “I want to puke” kind of way. 13:36 at 45# Thrusters and 25# kb swings. It was a nice welcome home. Great to see so many of you at 6:15. Can’t wait to see more at endurance tonight.

Fave slow lift: Press. By far. Nothing quite like heaving something ridiculously heavy over your head.
#7 written by Sarah D 2 years ago

I love the Deadlift. It represents sheer strength and functionality in a beautiful and simple form. Even though it’s a simple movement, it still requires great attention to detail in order to protect the body and train properly.

Today’s WOD was tough, as I assumed. The runs were crazy after thrusters and KB swings! I did heavy KBs (52lbs), so that made a big difference in my 2nd & 3rd runs. I was going to scale up to 75lb thrusters, but my shoulders are really suffering right now. I am trying to prevent injury– my right shoulder in particular is on the verge.

WOD in 9:14 with (65/52)lbs
#8 written by Shane F 2 years ago

Sorry I missed you guys this morning, I had alarm clock / snooze / personal issues and was unable to make a later class today. Kicking myself on this one.

Instead did my own WOD at home. 4 rds for time of 400m run & 5 Muscle Ups. 12:26.

Favorite slow lift used to be Back Squat but is slowly transitioning to the Dead Lift. The amount of effort & energy required and the feeling you get after a 5 second max effort is awsome (when its done).
#9 written by Chad E 2 years ago

This one was a suckfest! 12:42 as rx’d

Sarah D: way to lay down a smokin’ time. good effort!

Shane: how’s that Deadlift program coming?

My favorite slow lift would be the squat. No better way to get stronger!
#10 written by Chad E 2 years ago

Everybody check out that dufus Stew in the bottom pic:

http://www.crossfit.com/mt-archive2/BrooklynUSDTampa090809.html
#11 written by Basil 2 years ago

13:14 I think was my time, Rx’d and took Greg’s advice and rowed. I regret that, it took forever. It didn’t help that I couldn’t get the display off calories.

Favorite lift, Back Squat.

Least favorite, Overheard Squat.
#12 written by Matt H 2 years ago

Can honestly say deadlift is slowly becoming my favorite lift and overhead squats being my least favorite…..god I hate OHS. Probably my favorite because its so new to me and any new pr is exciting since its usually 20 or pounds more as opposed to back squats and press where going up in weight has been quite slow….

wod today: 9.12 (70# KB Swings/95# thrusters)

loved this one
#13 written by john hill 2 years ago

favorite slowlift is definetly the deadlift because its the lift i feel is really just you against the bar. wod 14:01rx which feels extra slow following matt’s 9:12 w a freakin 70 lb kettlebell. did feel good about going through 21 15 and 9 thrusters unbroken for the 1st time.
#14 written by chris t 2 years ago

Sucks I couldn’t be there tonight. I did the WOD at a gym after a meeting. Do i get extra points for drinking a Guiness and THEN doing the WOD? my WOD modification
Run 530 meters
72 LB KB Thrusters atf
53 LB KB SW
21-15-9
13 minutes give or take.

And since no one else was there… I flew… I swear.. it was awesome.
#15 written by Michael Towne 2 years ago

bench press; because it feels so urgent to push weight that would otherwise fall onto your person. i think it is the most fun of the power lifts.
#16 written by Jay B 2 years ago

This was a deceptively simple-looking WOD. I made it in the allotted time but had to lighten up on the weight to do so. Lame.

Also found the most difficult part is getting down into a full squat each time on the thrusters…felt like I almost couldn’t get back up at one point. Ouch.

My fave lift is lifting my shaking hand to put the key in the car door and getting the hell away from CFDur for 24 hours.
#17 written by Tom 2 years ago

So I’m a little late to the party but I love the deadlift. It helps that my back squat mechanics are so horrible off that I groan very time I see it on the program (like tonight).
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