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3 Rounds For Time of:
Run 400m
21 Kettlebell Swings 24k/16k
12 Kipping Pull-Ups

Post time and Rx to comments.
compare to 8.22.11


  • We've got about 10 families RSVP'd for the Baby Muster starting at 1:15pm today.  The age range goes from fetus to about 5 years old, all families and children are welcome!  Erica will be bringing some fruit and seltzer, feel free to bring some snacks and blankets if you'd like.
  • Fight Gone Bad is 1 week away and we're currently at $17,827, which is actually $25,654 when you count the $$ the BCF board directors are matching us on their "1 to 1 Challenge"  Please send and resend those emails out, talk to friends at work, tell you family and get your team organized and ready! Back Off Week will be focusing on FGB Prep.

Raffle for Janelle R, FGB and Apple Seeds

My company (Apple Seeds) is offering a membership raffle to sponsor my Fight Gone Bad fundraising efforts.  We are raffling off two memberships (one at our Chelsea location and one at our UWS location) and tickets just are $5 each and can be purchased by calling our front desk at 212.792.7590, they also made a special page for me here!

About Apple Seeds:

We live in New York City and we love it.
Raising our kids here is no problem. Well…almost no problem. It can be a slight problem in the dead of winter. It can also be a problem on a rainy day. Come to think of it, it can be a problem on a hot, humid one as well. Two days in a row confined to an apartment and we all go a little stir crazy.

We wanted a place to go for a change of scenery. We wanted a space that offers classes and allows our kids to run around and play with others. We also wanted a space where we can see some friendly adult faces. And...we wanted it in our neighborhood.  So we created apple seeds.

apple seeds operates all-in-one play spaces for families with children newborn to five. We are located in New York City, Mumbai, India and Dubai, UAE with a location opening in Mexico City, Mexico. We have incredibly unique indoor playgrounds designed by well-known children's museum designers, over 100 classes a week - from music classes like songs for seeds, to art, cooking, science, construction, ballet, tap, movement, gym, soccer and language. We host weekday and weekend birthday parties, playdates and corporate events. We have an award winning day camp, a kids' hair salon, a toy and bookstore and a healthy snack bar. We strive every moment of every day to be a safe, clean, fun place for our community to gather, socialize and play.

These Brooklynites Are Exercising Their Giving Muscles Brooklyn Community Foundation

Reader Comments (10)

I always wondered who that baby was - it's one of my favorite banner shots.

Now that I've met Sadie as a toddler, I get it, totally.

October 13, 2012 | Unregistered Commentermichele

12:53 Rx

Positives: happy with the run pace and did the KB swings Rx'd (24kg american) and unbroken.

Negatives: Kipping pull-ups. I am not good at these. Grip strength, lat strength, technique and the fact that my palms are not made of iron are all limiting factors. I did these with gloves after the last round of kipping pull-ups tore my hands up. Not sure if I like with or without gloves better. I think the biggest limitation is grip strength and discomfort. As the reps add up, I don't feel like I'm securely attached to the bar, and then it is hard to convince my body to commit to the kip.

October 13, 2012 | Registered CommenterDoug Jones

A beautiful WOD on a beautiful day.

10:38 with 6 strict pull-ups and a 20kg bell. The 6 strict scaling works for me; I've done Helen in the past with 12 strict and it really falls apart in the 2nd and 3rd rounds. This was just right. Wish I'd finished under 10 by going a bit harder in the runs and not putting the bell down in the 3rd round. Next time.

October 13, 2012 | Unregistered CommenterSamir Chopra

First CF workout in what seems like forever. Mostly new faces (for me) at the gym; although OG Bjorn was there in full force.

Partnered with Mike and finished Helen off in 8:51, which I'm happy with considering I've done 0 metabolic conditioning work for months. First two rounds were finished by the 5:30 mark which gives me hope for a sub 8:15 in the near future.

Two 250m sprints on the erg afterward at 1:36/500m pace, and then a long walk home.

Looking forward to tomorrow's erg training!

October 13, 2012 | Unregistered CommenterDan Rx'd

Wasn't sure what to aim for on my first attempt at Helen so i checked the board from this morning and figured sub-10 would be awesome, and I hit it with a 9:47 finish (RX'ed).

I almost hit 9:30 but i had to come off the bar a couple times during the last set, and my last rep I felt like I didn't get get my chin over so I had to come off again, shake it out, and pull a good one to finish it off right.

Happy with my pacing throughout, but my KPUs felt a little awkward for some reason. I'll have to drill them a little bit in the coming weeks to see if I can figure out where I'm losing it.

October 13, 2012 | Unregistered CommenterTodd

Ate two Jamaican Beef Patties on my way to the 11:00 active recovery class only to find that David was waiting on his yacht for Melissa to row out the bags of money instead of teaching, so I got roped into Helen.

Rowed instead of running
1.5 pood KB 21, 21, 14/7
9 small green band pullups instead of 12, all in 3s and 2s

12:22 followed by a resonant and fragrant beef patty belch.

PS. Kudos to Fox on his 187kg!
PPS. Banksy ate Phil's jump rope, sorry about that.

October 13, 2012 | Unregistered CommenterPeter H.

Sale on Adidas Singlets! Stock up strength cyclers!


How the hell do I find these things?

October 13, 2012 | Unregistered CommenterNoah

10:54 RX. I think a solid PR. Last time I was 10:55, but was inside on a treadmill and using a 50# dumbbell. The third run is what really slowed me down, everything else felt great.

Really wanted to do the Baby Army Muster today, but the kids are currently disease vectors and I didn't think spreading this cold would do anyone any favors.

October 13, 2012 | Registered CommenterMaxwell Knight

Posting from last night's OG.

did some FGB prep work with Asta and KMo... sumo dl high pulls are weird. looking fwd to next Saturday's craziness.

Then we did... HELEN!
Time - 12:20
The was my first time doing a benchmark WOD with pull-ups Rx'ed!! (I've celebrated it with about 20 people since then. It's the lil things in life.) Was so excited to get this done and in a reasonable amount of time. Kipping pull-ups were mostly in sets of 3. Kept a moderate pace and didn't let myself rest off the bar for more than 5 seconds at a time.

Might be ready to try an Rx'ed Fran sometime in the near future...

October 13, 2012 | Unregistered CommenterWhit


October 14, 2012 | Unregistered CommenterBilly K

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