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WOD 5.19.08

5 Rounds for time of:
OHS 3 Reps
FSQ 6 Reps
BSQ 9 Reps
Box Jumps 12 Reps

Men use 95lbs., Women use 65lbs.

Post Time to Comments.

Please remember that there will be 4 live cameras today for the documentary. I'll be at the lyceum around 4 to start cleaning up, do my interview and demo some typical CF movements. Anyone who wants to come early for an interview or to help clean up is both welcome and encouraged.

Welcome aboard the 3rd cycle of Foundations!

Pre-Interviews (there are a couple more in the scrap book)

Pioneer Valley CrossFit

Got Ring Strength?

Reader Comments (51)

5 oz. Chicken breast, ~2C steamed Broccoli, handful walnuts, Jasmine Tea with Lemon, "secret" green drink.

Anyone interested in being interviewed today should show up early (~1/2h) or be willing to stay late. Please know:How you heard about/got into CrossFitYour favorite WODPrevious training historyThe benefits you've experienced from becoming a Crossfitter. (Physical, mental, social)

There will also be some specific questions given peoples backgrounds. Age/athletics/etc.

Hope everyone's legs are feeling great for this WOD.
May 19, 2008 | Unregistered CommenterDavid Osorio
What happened to the Mainsite WOD? This was supposed to be my off day from squats. 3..2..1.. go I suppose.
May 19, 2008 | Unregistered CommenterJeremy
Yeah, the main sites looked awesome.Is it a lack of rings?

May 19, 2008 | Unregistered CommenterErik K.
hey david,

thanks for the tips during the foundations class yesterday. i all sore in the core so i guess i worked the right parts.

breakfast:1/3 cup oatmeal with soymilk and blueberries

4 eggs (2 whole/2 whites) with asparagus and some black bean dip

1 cup of coffee with soymilk and agave nectar

see ya sunday
May 19, 2008 | Unregistered CommenterRobert
There are lots of reasons. Don't question the trainer! Just do what you're told! ;)

Kill the WOD but be very careful with your form. You don't want to get caught on camera doing globo gym squats. Get your butts below parallel.

Good luck everyone. I know you're going to Represent CrossFit and South Brooklyn well.
May 19, 2008 | Unregistered CommenterAllisonNYC
Looking forward to learning the foundations over the next few weeks. For me, especially with weights, it's been the seemingly little things, like how far apart your feet are and at what angle to point your toes, that I've been missing and will, I suspect, end up making a big difference in the long-run. Now, if I only knew how to grip the damn bar.
May 19, 2008 | Unregistered CommenterChris H
yeah i was hyped about pull ups and push ups.... squats will do me good though.... i'm looking to focus on leg strenght / stability + explosive power to improve my wing tsun foot work.

i'll get some pull ups in before the regular wod any way!!
May 19, 2008 | Unregistered Commenterzak
Great start to the foundations classes, I'm looking forward to the next five Sundays.

I'm going to attempt the main site WOD today, subbing 150 bar dips for the ring dips and negatives for the handstand pushups. I'll be shocked if this takes less than an hour.
May 19, 2008 | Unregistered CommenterAdam
That was mad frustrating today not being able to participate cause of the neck. Gonna get that checked out and hopefully it won't take to long to jump back in.

Thanks Jacinto for getting me to sweat a little bit at least!
May 19, 2008 | Unregistered CommenterKent
I did the main page WOD today at Harbor City CrossFit. Can you say H-A-R-D-C-O-R-E?!?!

75 pushups50 Sumo DL High Pull 95 lbs50 Ring Dips (15-20 on my own, scaled to jumping eventually)30 Pullups 45 lbs (scaled to 25 lbs immediately for 15-20, then jumping eventually)25 Hand Stand pushups (10 on my own, then scaled to feet on a box eventually)

27:43 - Dead Last. Some great athletes down there. Great time though. 90+ Degrees - I had salt coming off my body.

How did the filming go??
May 19, 2008 | Unregistered CommenterJohn B.

need to work on the overhead squats

the filming was good. i'm such a dork when it comes to interviewing!!

buuuuuttt.....i got my first strict pull up today! and no one was watching! but then i got a 2nd and john witnessed it.

i think everything that was said tonight for the filming rings true... that crossfit sbk is an amazing community, that david's pretty great (don't get too big a head!) and that this stuff really works.

great job everyone! see you wednesday.
May 19, 2008 | Unregistered Commenterstephanie

Could have gone heavier, but the OHS might have been a mess. Will need to work on those.
May 19, 2008 | Unregistered CommenterBethany
9:32, 70 lbsoatmeal with brown sugar and a banana
May 19, 2008 | Unregistered Commentermike rose
11:30 @95#

Somewhere between the 3rd and 4th round my lower back decided I would have to finish the workout without it.
May 19, 2008 | Unregistered CommenterJeremy
9:45 75 lb FSQ and BSQ20 lb dumbbell OHS

Jeremy, I thought you finished in 10:30. Are you sure about your time?
May 19, 2008 | Unregistered CommenterErik K.
Rob,Thanks posting your breakfast. You didn't work all the "right parts", you worked All your parts, which is right!

Chris,All the little things really do matter, especially as you approach your thresholds. And yes, if that grip doesnt start tightening up we're going to budget some super-glue for you.

Adam,Let me know how it works out! I wouldn't bump up the ring dips that high, i would do 75-100 tops.

Kent,Please do get it checked out. You want to nip this thing in the ass asap.

John B,Dead last?? That doesn't sound right at all. You're awesome! Filming went well, i got nervous and jumbled my words during the interview but otherwise it was great.

Steph,Congrats on your first pull-up!!!!!!!!!

Bethany,Next time we'll go heavier. Your technique was BEAUTIFUL. Keep it up!

Thank you Everyone for giving it your all as always and doing the interviews. I really appreciate all your support and am very excited to see the finished product. After class they made me demo Muscle-Ups (no kipping, full ROM) HSPU's (same) and Snatches. Good times.

May 19, 2008 | Unregistered CommenterDavid South Brooklyn
11:23 for time last nightwith 45 lbs. overhead squatand 75 lbs for the front and back squat.

i finally have some sort of OHS!

Steph great job on those pull-ups! too bad i only caught half of your first...ha!

Great night last night guys!i am happy to be able to have such a great time with such great people!
May 20, 2008 | Unregistered Commenterjohn c
11:23 for time last nightwith 45 lbs. overhead squatand 75 lbs for the front and back squat.

i finally have some sort of OHS!

Steph great job on those pull-ups! too bad i only caught half of your first...ha!

Great night last night guys!i am happy to be able to have such a great time with such great people!
May 20, 2008 | Unregistered Commenterjohn c
dave i don't believe your post about there being more pictures from yesterday in the scrap book....

also i belive this is the corner stone to any healthy diet...


dave.... is this paleo?
May 20, 2008 | Unregistered Commenterzak
yesterday: 70 minutes

75 pushups50 SDHP 95#100 bar dips5 weighted pullups at 35#25 weighted pullups at 25#17 HSPU negatives

Form wasn't great on my first attempt at SDHP. After the dips I slowed down so much the workout lost its aerobic aspect. If I take less than 45 seconds between those pullups, they just won't happen. Stopped the HSPU when my neck said enough.
May 20, 2008 | Unregistered CommenterAdam
I wish I could have made it. I was at Joey Ramone's Birthday party at the Fillmore.
May 20, 2008 | Unregistered CommenterAJtheTrainer
Erik I may have been wrong on the time, my ears (among other body parts) were probably not working all that well at the time.

Are we doing a Murph next weekend/Memorial Day? I'm just asking because I have this 20lb vest and well...
May 20, 2008 | Unregistered CommenterJeremy
Friends - Sounds like the filming was great fun. I was with you in spirit for sure and I cannot wait to see it!

Stephanie - CONGRATULATIONS!!!!!!!! Isn't that the BEST feeling??!! You rock!

bfast - 2 or 3 oz smoked salmon and capers, a few berrie, cherries and bites of melon. scoop of yogurt and (gasp) a sprinkle of granola!

2nd bfast - about 3 Tbln peanut butter, chicken off the bone, kombucha, and (gasp) 2 rice crackers with cheese and 3 squares of chocolate. Hungry.
May 20, 2008 | Unregistered CommenterMargie
thanks margie - yes, it was a great feeling! you were missed last night :(

and, as an added bonus, my o-lifting shoes came today! can't wait to lift now!
May 20, 2008 | Unregistered Commenterstephanie
3 Eggs, 5 slices of Bacon, Tea with Lemon.

Wednesday is last Monday's Main-Site WOD.

Does everyone have off on Memorial Day (M)? If people are up for combining the beginner's and group class into one afternoon class we can all do Murph together then go out and get drinks or potluck.

What do you all think?
May 20, 2008 | Unregistered CommenterDavid South Brooklyn

Zak, Yes it's Paleo. I actually would have covered my bacon in chocolate if my fondue wasn't on the fritz.

And what do you mean you don't believe me about the scrapbook.. they're right there!
May 20, 2008 | Unregistered CommenterDavid South Brooklyn
As in 30 muscle ups for time? Or this past monday's WOD?
May 20, 2008 | Unregistered CommenterMargie
Yesterday's Mainsite WOD on Wednesday.

I am down for a Monday Murph + drinking/eating.
May 20, 2008 | Unregistered CommenterJeremy
oh.... right... i see them now.. i didn't realize that the scrapbook was different than the link the posted picture too me too :)

any ideas for a indoor mini wod i can do in my house today (cause it's raining) i was thinking about doing a bunch of deep dips on chairs and maybe some elevated push-ups...
May 20, 2008 | Unregistered Commenterzak
i'm off monday and would love to do murph then celebrate with some food/drink

we talk about bacon a lot. makes me hungry...
May 20, 2008 | Unregistered Commenterstephanie
Zak - pushups, situps, squats, burpees, pistols, and hand stand pushups are a few things you can do in your apartment.

Most people would find it quite strange how often the topic of bacon comes up on a fitness site.
May 20, 2008 | Unregistered CommenterJeremy

General Mobility Warm-Up(arm swings, circles, trunk twists, etc)

Work on handstands against a wall for 10:00. Focus on keeping the weight towards your fingertips, maintaining active shoulders, tightening EVERYTHING, reaching for the ceiling and being hollow. Got all that?

Work on PistolsSingle leg squats. If you're not close use a chair or low surface to do single leg squats off of.alternate legs, do about 20 reps each leg

Push-Up LadderWith a running clock to one push-up the first :30, 2 push-ups the following 30: continuing until you can't keep up anymore.

Kung Fu footwork

Lateral and Prone Planks

Finish by enjoying some bacon.
May 20, 2008 | Unregistered CommenterDavid South Brooklyn
nice... can anyone reccomend a cheap / reasonably priced gym around the west village area?
May 20, 2008 | Unregistered Commenterzak
Zak - You know I pay David $20 every time he tells you to do your kung fu footwork. :) The faster your work is, the less you get punched in the head by little Asian women. And, by little Asian women...I mean moi.

Also, everything that Jeremy said but in tabatas.

To everybody: I ripped my hand open doing pullups at my globogym. I seem rip my hands open regardless of how much I sand down my calluses. Also, the bar on the squat cage is so...rough. Does it make me a wuss to consider gloves for pullups?

May 20, 2008 | Unregistered Commenterxuan mai
10:58, time for 5 roundsDid 6 rounds total45 lbs.

Should have used dumbbells for OHS. Weight was too light for FSQ and BSQ. With that said, today my legs are sore.

May 20, 2008 | Unregistered CommenterBrandon
Stop talking about bacon for a minute and get serious about CrossFit.




We better be putting together a team to represent NYC.
May 20, 2008 | Unregistered CommenterAllisonNYC
Allison - are you gonna hook us all up with free airfare?

XM - Yes, it will make you a pussy if you wear gloves.

I'm in for Mem Day. I'll make my killin' lamb meatballs, if anyone's into a little potluck picnic dealy.
May 20, 2008 | Unregistered CommenterMargie
Squats310x2, 310x2

Very thankful this week is more about intensity than volume.

WODRow 1000m25 BurpeesRow 750m50 BurpeesRow 500m75 Burpees


Lost a little time running up and down the stairs from the Rower to the place where I did burpees, the worst thing about Globogyms is the lack of open space it's just one machine on top of another. Also felt like I took it a little too easy on the burpees.

On a happier note my Ninja O-lifting shoes came today, I am psyched.

Allison- I am 90% certain that I am going to the games, I am going to be working in LA late June/early July and I should be able to get away that weekend to compete.

XM- Margie is right about the gloves, Rip strongly advises against their use. (I try to preach the gospel of Rip at least once a day).
May 20, 2008 | Unregistered CommenterJeremy

Ok, Margie...we'll see who the pussy is when you have open wounds on your hands and you need to wash them with salt water as per these instructions:http://www.crossfitnycwiki.com/Crossfit/DealingWithHandRips

May 20, 2008 | Unregistered Commenterxuan mai
If your hands are bleeding use medical tape. It will do a better job of protecting your wound than gloves will. Gloves will bunch up between your hand and the bar potentially causing yet more blisters.

Also a taped up hand is badass, a gloved hand not so much.

May 20, 2008 | Unregistered CommenterJeremy

NO GLOVES. I exclusively use the the pull-up bar on the squat cages at Equinox. I actually prefer the one with the intensely rough knurl. Tape your open calluses for the time being then continue to build them up and sand them down.

Do you know how to properly tape them? rip off about 7" of athletic tape and cut a line down the center (going the long way, about 3-4"). So you've got kind of a long "Y". lay the uncut part on your palm so that the little fork in the Y goes right over your callus. the two other peices will wrap around your finger onto the back of your hand.

May 20, 2008 | Unregistered CommenterDavid Osorio
+1 on the badassness of taped up hands.
May 20, 2008 | Unregistered CommenterZak
Whew! Thanks guys for helping me through my moment of weakness with regards to the gloves!

That said, I've been sanding down my calluses and hoping my hands would eventually just get used to high rep pullups or kb snatches (the two times when I get rips the most).

At some point, both David and Jacinto showed me how to use more of a "hook shape" with my hands/fingers on the pullup bar versus the "hang on for dear life with the meaty part of my hand on the bar" grip that I use now. I'm pretty weak with the more "hook shape". What's the best way to develop that grip strength? Lower rep pullups until the grip feels better? Hanging on the bar everyday for a while?
May 21, 2008 | Unregistered Commenterxuan mai
Today is a new day. I can't wait to go to class tonight!
May 21, 2008 | Unregistered CommenterAJtheTrainer
Xuan Mai-Farmer's walks, or just picking up a really heavy KB and holding it for as long as possible are good ways to develop grip strength.
May 21, 2008 | Unregistered CommenterMargie
last night ran the wall street 3 mile run with some co-workers


first time i've run in a long time - it felt good. making me look forward to murph :o

May 21, 2008 | Unregistered Commenterstephanie
correction - just checked my official time on the nyrr site


that feels better
May 21, 2008 | Unregistered Commenterstephanie
AND i'm having grilled chicken for breakfast.

i think i'm being brainwashed
May 21, 2008 | Unregistered Commenterstephanie
Where does everyone shop for their organic produce? I am thinking about going to Fairway in Red Hook and stockpiling.
May 21, 2008 | Unregistered CommenterAJtheTrainer
May 21, 2008 | Unregistered Commenterjohn c

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