« Rest Day | Main | WOD 11.17.13 »

WOD 11.18.13

3 Rounds for Time:
400m Row
21 Kettlebell Swings 53/35
12 Handstand Push-Ups

Modifiy the HSPUs by decreasing range of motion up to 2 abmats, using a piked box varient or by working on strict push-ups.

Post time and Rx to comments.

Assistance Work:

75 Hollow Rocks
50 Dumbbell Presses
25-50 Strict Chins

Post loads and reps to comments.

Coaches Lady Fox and Melo about to teach a class on their motorcycles.

Got Meat? New CSA Options!

You spoke, and Herondale listened!

By popular demand, Herondale Farm has expanded their meat CSA options to include a 20-lb value share. They've also rolled out a la carte ordering for all current CSA members, so if you've been itching to order extra steaks or a big roast for the holidays, they've got you covered.
In addition to Herondale's meat, chicken and eggs, we also now offer shares in the Jacuterie Salami Club, which features monthly delivery of delicious cured sausage made with Herondale's all-natural, pastured pork.

For all the details, plus updated information on our vegetable and egg CSA programs, please visit the revised CSA info page.

Inside The Affiliate

There's a new post on Inside the Affiliate (ITA) if you're interested! Just in case you didn't see my note about it last Monday, ITA is a blog where I’ll be sharing what I've learned over the last six years running a CrossFit gym. In the spirit of CrossFit’s open source affiliate model, I'll be discussing our class management principles, continuing education programs, and the lessons our coaches and I have learned since starting CFSBK. The goal of the blog is to promote strategies that help affiliates create professional, inclusive, and effective training experiences for their members. Please share this new  post with anyone you know who is interested in CrossFit, if you feel so inclined!

The Truth Behind Lulu's Lemons? CrossFit Journal

Reader Comments (36)

6am with NickDowell. 3 rounds in 10:16, modified with piked box HSPUs. Legs were feeling tired from the deadlifts yesterday, so I was happy to go with the 16kg kb swings. Got a helpful tip from Nick to push through my heels on the row.

Love the ITA blog! It's very interesting to hear about all the behind the scenes stuff.

November 18, 2013 | Unregistered CommenterLinda

I LOVE that picture!

12:03 with piked HSPU. 20# DBs and 25 strict chins in the accessory work. I pretty much had to do all of them as singles. Somehow I have a feeling that if I were sticking to the Paleo-till-Thanksgiving challenge a little better, I could have done a few more doubles but right now it's like I'm doing chins with a weighted vest :P

November 18, 2013 | Unregistered CommenterStella

6am with NickDowell. Rx'd in 10:59. All hand-stand push-ups strict. I sometimes find strict HSPUs easier in a wod than kipping because I can cycle them faster which results in less time inverted. HSPUs felt solid up until the very end of the 3rd round. Shoulders were a bit fried after this one, so I did the accessory work with 30# DBs and ~30-35 strict chins (lost count).

November 18, 2013 | Unregistered CommenterPeter

Daft Punk at CFSB!

November 18, 2013 | Unregistered CommenterCarlos


135x5 205x4 255x3 295x3,2 285x3 (Still not quite there)

Clean, Front Squat, 2 Jerks
95x1 135x1 165x1

Clean, Front Squat, Jerk, OTM for 10min @ 185#

I had planned to 2 jerks here as well but it wasn't gonna happen. Was hard enough keeping this up.

45x5 105x5 155x5 185x5x3 (PR 3x5, gonna go for that 225 single again soon)

135x3 140x3 145x3

Trying to work in some heavy doubles and triples of these.

November 18, 2013 | Unregistered CommenterTodd

I love that picture!

Make-up post from yesterday's strength cycle.
Happy to lift with Becca who squatted 205# for reps like a BOSS!
I had pause squats programmed at 115#x3x3. These felt fine and moved well. What a difference pausing at the bottom makes.

Presses: 53x3x5. These moved well too. Slowly chipping away and trying to get strong with these. This is probably the one movement that I have seen the least progress in since starting Crossfit. Beginning to wonder if it's a more a technique issue than just a strength issue.

Power cleans. 75x3x3 (from the hang position). Since starting strength cycle my power cleans seem to have fallen apart and it's definitely all in my head. I can hang clean just fine. But once I try pulling off the floor, I psyche myself out. I need to be more confident with this movement. I'm definitely going to spend more time doing drills to try and nail this down.

November 18, 2013 | Unregistered CommenterJanelle

<3's for that picture and and am really enjoying reading the ITA blog posts too.


Made it 6am again today! I love it when that happens...I like the gyms energy in the morning...

WOD: 12:01 with 16kg and Piked Box HSPU's and one ab mat.

There weren't enough ergs so I volunteered to run. Who knows when it'll turn frigid out...gotta get outside when you can. Nick gave a good tip at the beginning - to approach the runs/rows as a prequel to whatever's coming next - in this case - the kb swings. As I ran, I was visualized myself doing the kb swings and - maybe it's placebo effect - but I could fly through them!

Accessory work - more like excessive work. I kid. But seriously, I'm a dope and didn't think to break up the work into chunks. 75 hollow rocks, 50 db presses #15, 30 banded (green+blue) chinups. yikes for me.

November 18, 2013 | Unregistered CommenterElena Y

6am class with Nick and McDowell

WOD in 16:38 (I think?) 1st round Rx'ed, 2nd round 1 abmat, 3rd round 2 abmats.

That might have been 17:38, I can't remember. In any case, a hell-long time because I started with HSPUs Rx'ed, which was too hard, and ended up having to rest a lot between hspu sets, even though I added an abmat in the second round, and then used 2 in the third.

Accessory work with #25 dumbbells which was plenty after all that.

November 18, 2013 | Unregistered CommenterAlex too-heavy Cox

Because it's posted on the blog, I'll say something... Emily Beers is describing what happens when you Crossfit in pants that were designed for yoga. They don't hold up. Thigh size is not cause of the wear and tear; weightlifting is. (Correlation is not causation.) I'm one of those flat-chested, braless women and my workout pants (lululemon or not) also have to be replaced sometimes, which is not surprising or concerning to me.

Re: lululemon specifically. I think I wear a size 4 (?) at lululemon, and my black Luon pants from the time period in question are sheer.* I don't really mind because they're skin-tight spandex. It's not like I'm hiding anything under there. But it's not my thigh size or anyone else's. It's the fabric. Sorry, Chip. He should have just said, "We messed up. We're sorry. We'll fix it." and left it at that (Brene Brown anyone?)

*The employee who helped me at the Soho store warned me that they were sheer and might not be right for Crossfit. Props to her. Too bad Chipster couldn't be so upfront.

November 18, 2013 | Unregistered CommenterKMo

I agree with the overall tone of the article. It's not just a lulu problem. Different brands fit differently. A lot of jeans don't fit my height and waste to thighs ratio. Should Chip have said it differently? Yes, but the truth still remains, not all brands work for all bodies and I don't see a problem in that.

Also, I don't even bother with Lulu yoga clothes. I go straight to their running apparel and haven't had to replace my clothes because of wear and tear...I just have a small lulu apparel addiction that I struggle with :)

November 18, 2013 | Unregistered CommenterGracie

Question: Does anyone have a food scale that I could borrow for a couple weeks?? Would like to experiment without buying one myself just yet. whitneymhubbard (at) gmail (dot) com. Thanks!

I completed my Level 1 Trainer Cert this weekend... will get test results in a week. All in all it was a great couple of days and I have a new understanding of the why's behind the Crossfit methodology, movements, programming, etc. And a fire under my a$$ to get back into consistent training/practice.

I am ridiculously sore from doing foundational movements with no more than a PVC pipe... air squat, front squat, OH squat, press, push press, push jerk, DL, SDHP, and med ball clean, as well as some work on the snatch, thruster, and muscle up. Going into this a little bit nervous about my current injury stuff (recovering wrist and a very stiff neck), I came out really seeing/feeling what can be elicited even without weight on a bar.

...I also got REALLY excited to put weight back on a bar.

And, lastly, I walked away with the not-unexpected feeling that CFSBK is the effing bomb, that Coach DO has created a special environment of high-level learning, training, practice, and community, and that our coaches are on it with us day in and day out to get the fundamentals down and drive results over time.

Feeling grateful to have found this place and this method!

November 18, 2013 | Unregistered CommenterWhit H

This might be a long shot, but any chance someone can recommend a good box in Milan? Or anywhere else in Northern Italy for that matter? I'm going to be travelling there next week and need some way to counter all the pasta.

November 18, 2013 | Unregistered CommenterDavid L

10am class
Today's WOD Rx'd
400m Row
21 OH KB Swings @24kg
12 HSPU (from the floor)
Rowed 1:45-1:55 splits. Swings unbroken. Kipped my HSPU which I don't usually do and it showed. Shoulder felt a bit weird afterwards, which I attribute to probably being in a bit of a sloppy position due to the kip. Didn't really want to train today but I finished up my 9am Foundations class a few minutes early and Noah let me jump in, so there I was...

November 18, 2013 | Unregistered CommenterFox

Motion to call this workout HelenSPU

@Whit H,

Food scales are super cheap (<$15) and worth having, in particular for making coffee.

November 18, 2013 | Unregistered CommenterJoel W.

@Kmo- well said. I'm glad Emily Beers has such an empowered, body-positive outlook, but she kinda missed the point. Anyway, Chip Winston has also gone on record blaming both current divorce and breast cancer rates on women's use of the pill and participation in the workforce, AND, as a result of those things, he formed a yoga pants company, so women could be more feminine. I shit you not.

November 18, 2013 | Unregistered CommenterJJ

My lower back is killing me from yesterday's wod.

November 18, 2013 | Unregistered Commenterariel c

@whit: you can borrow my scale. But I'll second what Joel said--they are worth the relatively small investment, but I think mine was closer to $50. Michele Ksomething recommended it, I forget what brand it is. Cuisinart maybe.

November 18, 2013 | Unregistered CommenterJJ

And to clarify, I don't mean he said the pill causes cancer. What he actually said was the pill caused divorce, so all the women went out and joined the workforce, started wearing shoulder pads and smoking cigarettes, and that's why we all now have breast cancer. Because shoulder pads. And since daughters no longer had feminine role models, they all started doing sports, because tier cavemen dads didn't know what else to do with them, and so for all these reasons, we now have yoga pants. Just thought people would like to know that special level of crazy.

November 18, 2013 | Unregistered CommenterJJ

Let's all give thanks that the level of sheerness in Lulu's menswear is not sub-standard.

(@dolce - I agree with Gracie, the running clothes kick @$$).

November 18, 2013 | Unregistered CommenterJay

Today was another brutal WOD coming after yesterday's monster.

Went RX (-5 handstands off a box) and finished in 16:00. I was just too cooked to get those last 5. so I went right to the box and banged them out when I gave it everything I had but could not lock out the 8th pushup.

My hamstrings are tight and I can feel all the dead-lifting on my back as well as I rowed but I still had power thought it. The kettle-bells also felt like I had no strength.

Inline with the yoga pants discussion but with jeans... I have a similar issues now with all of my jeans. My waist is skinny, my legs are not long and my thighs are big. Finding the right fit of jeans is not easy and the ones I do find I wear out in the seat/upper inner thigh before the indigo starts to fade really. Quite depressing.

November 18, 2013 | Unregistered CommenterKeith W

Yo! If there is anyone in Brooklyn who wants to do Thanksgiving let me know - I am in town and rallying troops for either dinner in or going out or whathaveyou. Email me at julie.barnard@gmail.com - whee!

Re: Noah's write up on shoes: Switched from my Inov8 to Chucks and have steadily increased my weight loads. I feel so much more stable now and super "in" the shoe. Still waiting on lifting shoes.. those are next.

November 18, 2013 | Unregistered CommenterJB

Hi all,

I'm potentially going to the 12:00pm beginner/intermediate tumbling class at Chelsea Piers tomorrow. I usually go in the evening but have plans. Anyone interested in joining me? let me know in the comments.


November 18, 2013 | Registered CommenterDavid Osorio

That Lulu guy is nutty. Think his pants might be a little too tight. Blood flow constricted.

November 18, 2013 | Unregistered Commenter3 Sheers for Yoga Pants

@JJ, yeah, I saw those comments too but figured I'd keep it to the thighs comment since that's what the Crossfit journal article was focused on. Special level of crazy is right.

@Gracie, I’m 99% sure my pants are the running ones too. Kind of shiny? Definitely not the wunder unders. I didn't get “not all brands work for all bodies” from what he said. I interpreted what he said as “my brand doesn't work for big(ger) bodies.” I was trying to make the point that, as a smaller woman, I've still had trouble with their pants so maybe it’s the fabric not the women wearing it.

Not that it matters all that much. If they work for you, more power to you. If the pants don’t work, or if you’re offended by his comments, shop elsewhere. There are many places that are willing to sell us overpriced workout apparel nowadays!

November 18, 2013 | Unregistered CommenterKMo

JJ posts for me.

November 18, 2013 | Unregistered Commentermichele

I never liked Lululemon and then they unleashed that façade on Smith St. and they became my enemy. I will sign any angry petitions to get them to leave the neighborhood. :)

November 18, 2013 | Unregistered Commentercrystal

So I see these pants all the time. And they look great to me. what gives? (Confused.)

November 18, 2013 | Unregistered CommenterCurious

halfway point of strength cycle is upon us AKA oh fuck why is everything so heavy all of a sudden?

warm up
45x5 135x5 185x3 240x2 270x1
pr for a 5x3 by 5 pounds and still moving well. doing one rep at work weight for my last warm up is really adding a lot of confidence and pizzazz to my shit for when i go to work. keeping my back braced and tight helps a lot too.

warm up
45x5 80x5 95x5
105x3 105x4 95x5
felt pretty wiped out by the time we got to the press. didnt even try for rep 4 on the first set. failed rep 5 on the second. probably should of gone for less reps on the warm up. still a new pr for a 3 and 4rm anyway.

warm up
135x5 225x5 275x3
ties my old 5rm pr. knew these were going to be a grind just from the way 225 felt. didnt set my back or chest on the 5th rep at all, almost on purpose, just to get it over with already.

3 scrambled eggs, chocolate milk with whey, plain bagel, bacon egg and cheese on a roll, pumpkin pie bars, 2 bags of cool ranch doritos (the 50 cent ones, im not crazy), about a thousand coffees, bag of turkey jerky, a philly cheesesteak hero and ill probably fuck around and get something for dinner too.

HUGE props to kabir, nick and lisa who all already pr'd their 5rm squats today and lauren who pr'd her 5rm deadlift. morning strength crew gangster shit 4 lyfe

November 18, 2013 | Unregistered Commenteruzef

4.30pm with David.
Fun WOD!! Some day I will be able to do HSPU's but for now, piked will do just fine. Think I finished at either exactly 11 mins or exactly 11 and a half mins...

I opted against doing Crash- B's training today because I liked the look of the accessory work and I felt I had rowed enough. I did all of the presses at 25lbs in sets of 5, though the last 10 reps may have been sets of three or two and a couple of times they would not go up at all so I had to rest for a second. I am kind of amazed though, as I had never even tried this weight at all before. I used a blue band for the chin-ups and did those in sets of 5 too. These felt good.

Congrats to all the strength cyclers on their PR's!!

November 18, 2013 | Unregistered CommenterCharlie

I agree with gracie its not a lulu problem you cant expect to keep wearing the same pair of pants and not have some type of wear and tear. I am also a lulu addict LOVE LOVE my lulu and there running gear and I have not had one problem with their apparel.

4:30 with David finished WOD at 16 or 17ish cant remember after doing those HSPU with 2 ab mats whoop whoop cant believe I actually did it!!!!
did the accessory work very slowly did the DB 20# my arms were done! so went down to 17.5

November 18, 2013 | Unregistered CommenterNancy

6:30pm Class

3 Rounds of
Row 400m
21 Russian Swings, 2pood
12 Strict HSPUs

All sub 2:00 splits
KB Unbroken
HS 6-4-2

between 1:58 and 2:05 splits
KB 11-10
HS 4-4-3-1

2:05-2:09 splits
KB 7-7-7
HS 3-2-2-2-3

TIME: 12:53

I wanted to work on my rowing goat and my GOAL was to stay sub 2:00 for all the 400m portions which I failed at. It pays to get to the KBs early otherwise you're unintentionally scaling the weight up :)

5 Rounds NFT of:
15 Hollow Rocks
10 DB Presses, 30lbs
7 Chin-Ups

everything unbroken

November 18, 2013 | Registered CommenterDavid Osorio

6:30 with Noah and Arturo

21 kb swings with yellow kb. I forget the weight.
12 kipping hspu

12:00 I got to run and the kb was light so I liked this one. I know rowing would've killed me.

3x25 hollow rocks
5x10 db presses at 20# in 2 sets after the first set?
I forgot how to do chin ups so mostly did pull ups in sets of 5. Until the last 2 rounds remembered what chin ups were. Last set 4,f,1

November 18, 2013 | Unregistered CommenterCrystal

Oh man I felt so slow and lame today. Used two ab mats for the hand stand push ups. Doing handstand push ups under duress is significantly harder than doing them rested and relaxed. Weird right? Ended up scaling volume to seven per round. I kept falling off the wall, and by the end could not kick up at all and DO had to help me. I think I finished in 15:16? Slow. Lame.

Chin ups with a red band for 2 round, blue band for two rounds, and both bands for the last arms. Presses with 25# bells. Serious noodle arms right now.

I will echo Stella's comment about feeling like I'm doing bodyweight movements with a weighted vest on. Might need to put the breaks on my post-honeymoon storing-up-for-winter-hibernation all-carb-all-the-time diet.

November 18, 2013 | Unregistered CommenterLaura Mc

6:30 w/ NoRo

WOD -- row, 16kg KB, PHSPU : 11:32
Kept all rows under 2:00. BARELY.

Accessory: green + blue band chin-ups --too easy but I just was not in the greatest of mind sets. 15lb DB which....was fine after that WOD. I probably could've gone 17.5

Aka I didn't challenge myself enough on the accessory work, I admit it.

November 18, 2013 | Unregistered CommenterGracie

I figured the worst thing to do after debilitating back spasms was nothing...

Snatch+3 paused OHS

1 1/4 Front squats

Some dips and chins

It actually did loosen my back up.

November 18, 2013 | Unregistered CommenterJakeL

I want to do this work-out right now. I think my circadian rhythm is off.

November 18, 2013 | Unregistered CommenterLauren

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>