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WOD 10.20.13

For Time:
1 Power Cleans 135/95
2 Power Cleans 135/95
3 Power Cleans 135/95
4 Power Cleans 135/95
5 Power Cleans 135/95
6 Power Cleans 135/95
7 Power Cleans 135/95
8 Power Cleans 135/95
9 Power Cleans 135/95
10 Power Cleans 135/95

Post time and Rx to comments.

Peter W gets some Pumpkinbell Swings in at the patch

Fight Gone Bad Scores

You can download Ryan J's pdf score sheet with the individual and team scores from Fight Gone Bad. For comparison, he's included both last year and this years scores. If you'd like the specific breakdown of your reps from your score card, please pick it up at the front desk.

2013 FGB Results here
2012 FGB Results here

Stella Z's Concert

I sing with the Oratorio Society of New York, a 200-voice choir that performs at Carnegie Hall. Our next concert will be Mozart's Requiem and Mendelssohn's Die Erste Walpurgisnacht. We have professional soloists and a full orchestra, so it'll be a great show. I would love it if people came!

What: Oratorio Society of New York presents Mozart and Mendelssohn
When: Monday, November 4, 8:00 PM
: Carnegie Hall, 57th St at 7th Avenue

How much: Tickets go from $25 to $80 and can be purchased here
Or contact me directly (stellavision(AT)gmail.com) -- I have a pair of rear-balcony seats available at $22.50 each (the subscriber rate) and would love to sell them to you.

Brains flush toxic waste in sleep, including Alzheimer’s-linked protein, study of mice finds
L-Sit Press to Handstand Progression CrossFit

Reader Comments (29)

Thanks for the concert shoutout! We're working hard putting the show together, and a full house would be wonderful. So you should come!

Last night "Hadrian's Facebook Wall," aka the CFSBK pub quiz team, was back in business with a solid fourth-place finish and a Best Team Name win. Sundays at 7 at Skylark if you want in on the action!

Today's WOD in 15:56 with piked HSPU and 73# cleans, which Nick said were too light because I was totally muscling them up. I was afraid to go higher because I figured I just wouldn't be able to get the bar up at all, but in retrospect I probably should have gone 83#. I can clean the Rx weight, I just don't know about doing it for volume.

Then again, two days after FGB that might have been just about the right scaling!

October 21, 2013 | Unregistered CommenterStella

holy wod! this looks awesome. What's the scaling option for HSPU's?

also MGMT - I left my bike at the gym, so sorry, post-FGB shenanigans got a little out of hand. Will pick it up tonight after class

October 21, 2013 | Unregistered Commentershaye

11:46 Rx'd. Fun WOD - tougher than it looked. Probably took a little too much rest on the HSPU. Definitely feeling a lot stronger and more comfortable inverted after all of the recent handstand work and was able to get reps I wasn't confident I'd have in the later rounds.

October 21, 2013 | Unregistered CommenterDan L

Shaye, you can do them piked on a box or heavy DB press.

October 21, 2013 | Unregistered CommenterStella

That vid regarding press to handstand has some good progressions.
However, I feel it leaves out some nuances on being able to do them. If you are interested in learning these, feel free to corner me with questions.

October 21, 2013 | Unregistered Commenterk2h2

Holy WOD is right! Back to scaling beyond recognition for me :)

October 21, 2013 | Unregistered CommenterCharlie

16:22 WOD #95 + Piked Box PU - I should have gone heavier and I should have tried HSPU but I didn't because it was on an empty stomach and because I was lazy. Anyway it was an awesome workout and all the endorphins got me singing a lot on my bike ride to work afterward. Loud, shameless, James Brown singing on the Manhattan bridge. So thanks for that :)

October 21, 2013 | Unregistered CommenterJosue

Hi y'all, anyone here ever get "exertion headaches"?

I think I've been suffering from them for the last week and the advice I've found seems to be to take a month or two off from strenuous workouts. Just wondering if anyone else here has been through this and has any experience/advice to share...

October 21, 2013 | Unregistered CommenterAlex C


Exertion headaches are usually associated with spasms or tightness of the muscles in your neck/posterior head area. I sometimes get these with high rep double unders and others get them with high rep low bar squats, but the cause can be highly individual. Generally, the feeling is like a sudden sharp headache that comes back any time you get your heart rate up. Generally, you'll need to take a few days off, maybe a week or two at MOST.

The best fix to this is to take a lax ball, lay on your back and put it towards the southern hemisphere of your skill, right around where your neck meets your skull on either side, not so much the middle. hold the lax ball with one hand and your head with the other and give yourself a little massage there, shouldn't take long to find something gnarly. From there you can move to your upper traps against the wall. Hot showers with your back to the water also help. I've seen people get an EH and then have it resolved within a few minutes with this technique. I've also used it successfully myself to get myself back to normal in a few days.

Taking a month or two off from exercise is huge overkill IMO, heat and friction in the area are the first steps to relaxing the muscles.

Also- You'll need to figure out WHY you got one in the first place. Often, this is a technique issue wit a specific movement. For example, I tend to let my head drift forward with double unders which causes a spasmp. By taking longer breaks between big sets and paying attention to my head position, I'm able to perform the movement without any issue.

Regardless of what movement cause it, it's probably rooted in a motor control issue with your head position/tension. You can email me more specific details and we can troubleshoot what's going on

October 21, 2013 | Registered CommenterDavid Osorio

Wow David, thanks, what a great response.

Indeed, my headache started last week when I was doing double-unders in sets of 50 and 75, and has recurred every time I exert myself - riding over the manhattan bridge, FGB this weekend, or just doing a set of pullups at home. My neck definitely feels tight, and I'm going to take your advice. I definitely was not looking forward to a month off, and I'm really glad to hear that people shake it off more easily than that. Thanks again!

October 21, 2013 | Unregistered CommenterAlex C

Greg Everett's "American Weightlifting" doc is available for pre-order:


October 21, 2013 | Unregistered CommenterTodd

FGB was so much fun! Thanks for putting on a great event!! So much fun to hang out with everyone and cheer people on!

Really pleased with my performance. Last year I got about 250 reps scaled, and this year I got 238 Rx'd AND wearing an afro wig.

If anyone is interested in the following items, I am giving them away for free tonight/tomorrow. Email me for pictures (rebecca.carvalho(at)gmail.com): kitchen table + 4 chairs; bathroom shelving unit; small a/c; small TV stand or printer stand; 8x10 white wool rug; a handful of dinner and salad plates.

October 21, 2013 | Unregistered CommenterRebecca C

12:00 with Fox and Arturo, so nice to come in on a day off!

Scaled heavily, finished today's WOD in 15:03 with 30# db press and 95# power cleans. Switched to push press on round 4 and hang power cleans a little later. I think I could have done this faster but I didn't want to let my cleans get too incredibly sloppy.

I posted a "goal" a while back, to run a 2:00 trail half marathon - the one I signed up for ended up being the day FGB was scheduled for, too bad. I completely and totally failed to hit my goal, but I still loved doing the run. Training started off really well but then I was sick for several weeks and got off my program. Maybe next time -

October 21, 2013 | Unregistered Commenterpcker

Forgot to mention, @Alex I have gotten exertion headaches before, after pushing myself very hard. Even a light jog can bring them on if I've earlier pushed past some limit. I generally figured "I was asking for that" and haven't worried too much about it.

Whatever causes them seems to clear up very quickly for me (a day or two). I've read your routines on the blog and your running on top of regular cfsb workouts sounds very hardcore, hopefully David's advice works for you!

October 21, 2013 | Unregistered Commenterpcker


Echoing David, I've gotten them from high rep DUs before. Get a massage and take a little time off and you should be golden. Also, since then I tend to stay away from max rep DUs in general and I've never had them reoccur.

October 21, 2013 | Unregistered CommenterNoah

HSPU - not a problem
Power Cleans - a problem

October 21, 2013 | Unregistered Commenterk2h2

The max double-unders thing totally makes sense, since that's exactly what I was doing when I got this. I think I will get a massage, do some other AR, and see if I can ease into some light workouts later in the week.

Thanks for the stories and tips! It's really encouraging to hear everyone's experience with this. Seems much less dire than the internet was making it out to be :)

October 21, 2013 | Unregistered CommenterAlex C

@Alex, I got terrible exertion headaches after doing a 20 rep squat set. I had a low-grade headache for almost three weeks :/ It sucked.

David showed me how to roll out the base of my neck with a lacrosse ball and that seemed to help.

October 21, 2013 | Unregistered CommenterAlan O'D

I've got nothing new to say about tension headaches that hasn't been said, except I'll add to the sentiment that they suck. David's advice was spot on...shocker.


4:30 pm class with el dos
WOD Rx'd in 13:47
All hspu strict with no fails, and the 1-8 sets on cleans unbroken which is not my usual manner. Got uncomfortable today and it felt good. This went from being glad to walk to the barbell to being glad to walk to the wall. Still disappointed that both Jake and Arturo beat me though ;)

October 21, 2013 | Unregistered CommenterFox

Snatch W/ 2 second pause below the Knee
209, 209
220, 220

12:26 Rx'd (which was faster than Chris Fox)

October 21, 2013 | Unregistered CommenterJakeL

JakeL for the win

October 21, 2013 | Unregistered CommenterFox

4:30 with DO --who I also stalked at a cafe today. NBD.
WOD: piked push-ups & #73 clean

Went into this with little/no sleep, and only an omelette (poor grocery planning) as fuel. Basically blacked out and worked through it. Cleans got ugly/heavy so I had to break it down and focus more.

Wish I did it faster.

October 21, 2013 | Unregistered CommenterGracie

4.30pm with David.
I don't think I was fully there today, for some reason. 15.32 (I think? Whatever the whiteboard says!) with piked push- ups and 80# cleans. Push-ups were hard today- I think I needed one and a half abmats, or something. One was not enough and two were too high. Or maybe I should have done db presses. Cleans still need a lot of work. I enjoyed the workout but my heart wasn't in it.
Did some pull- up practice and double-under practice afterwards. Looking forward to a much-needed rest day tomorrow.

October 21, 2013 | Unregistered CommenterCharlie

Oh, forgot to mention- Amy and I are going to try another paleo challenge until Thanksgiving, starting Thursday- accountability and all that. Email me if you want in. hurricanecharlie8282(at)gmail(dot)com.

October 21, 2013 | Unregistered CommenterCharlie

i might die if we have to wait much longer for fgb pics.

however the new banner photos might hold me over for a little while longer. love 'em.

October 21, 2013 | Unregistered Commenterariel c

12:27 with 115# cleans and 30# DBs.

My left shoulder is dodgy again - gotta lay off overhead stuff again.

October 21, 2013 | Registered CommenterSamir Chopra

13:08? With 17.5 DB push presses and 83# power cleans. Fun stuff.

October 21, 2013 | Unregistered CommenterKMo

fun WOD. Ankle is still hurting, mostly my achilles at this point in extension, so I decided to do snatch deadlifts instead of powercleans. Took me 20:15 to finish it off with 1 ab mat for the HSPUs. Will get gas back eventually.

October 21, 2013 | Unregistered Commenterjoel w

11:28 - HSPU not my best movement, had to fight for them after the 4th round. UB Cleans up to the round of 10

October 22, 2013 | Unregistered CommenterRyan R

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