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WOD 4.2.14

5 Rounds of:
Bench Press, Heavy 5
Row 500m

Rest as needed between rounds. If you don't hit all 5 reps on any set of bench presses your score is zero for that round.

Post all 5 bench press work sets and 500m row times.

Bekka P putting her fitness to good use by going surfing in Costa Rica

Bike Maintenence Class this Saturday at CFSBK

Springtime weather is around the corner and CFSBK wants to help you prepare for bike riding season! Bicycle Habitat will be bringing their basic bike maintenance class from their 5th Avenue shop to 597 DeGraw specially for CFSBK, 2:30p-4p on Saturday, April 5. Course will include:

  • Flat repair tips, including time saving techniques and ways to ensure a successful repair.
  • Basic brake and gear adjustment, including familiarity with barrel adjusters.
  • Maintenance tips like drivetrain lubrication and proper tire inflation.
  • Checking for signs of wear and an overview of bike safety checks.
  • Time for open Q&A.

You'll be able to roll in your own bike to use as an example during the class!  The class will be more instructional in nature, but bring any bike tools you already have in case there is time for tinkering!  $10 per person, class is capped at 25.  Sign up and pay in advance at the Front Desk by April 3.

Athlete wanted for VICE

Do you like working out and blasting loud, aggressive tunes? If so, want to help a local music writer from VICE with a story about whether Oi!—a brutish, working-class offshoot of punk rock popularized in Britain in the late '70s—makes you lift more, run faster, jump higher, etc., etc. All you need to do is listen to an Oi! soundtrack on a few workouts and report back on how the music made you feel. If you wouldn't mind submitting a photo and answering a few follow-up questions, that'd be great. If you're game for helping out, email Ken.partridge(AT)gmail.com.

Join WNYC's experiment to track how the City That Never Sleeps actually gets its sleep. Use this app to record your sleep and waking times. Your data will automatically sync with the project site, where you can see visualizations of your sleep patterns and how they compare to others.

Science and Art meet at Pterosaurs: Flight in the Age of Dinosaurs
Meet "Slowmo" NYT

Reader Comments (27)

Slomo is my hero

April 2, 2014 | Unregistered CommenterFox

@fox - I was smitten...

April 2, 2014 | Unregistered CommenterTom

Slomo is inspiring. A realm of pure subjectivity and connectedness indeed.

Did the WOD at 6AM with Matt and JP this morning. 185X5x5 on the bench press. Probably should have gone up in weight on the last 2 rounds. On the Row,my times ranged from 1:41 to 1:45.
I love this WOD.

April 2, 2014 | Unregistered CommenterMichael

On the Open:

CFSBK is not, in practice, trying to prepare any of us to go to the Games...Bob S being the exception who spent a year working with McDowell on his weaknesses and now has a very good spot of going! Congrats to Bob and kudos to McD! So why even care about the Open? This year was fun as always, although it definitely was the least inclusive Open yet. For the gym I see it as a chance to test and compare. I saw more than a few people who would probably never have done some of the things they did movement and weight wise if they were not registered. I feel bad that some people get knocked out early or decide that it's too hard/heavy/whatever, but that is the nature of competition. Not everyone wins. I believe that for those of us who stick around long enough and keep trying our hardest that positive things can happen. It was awesome to see and hear about some of those things. Folks getting their first (or 50!) toes to bar, or double under, or hanging on through the finish of 84 thrusters at heavier than they'd ever done, aaaaand 84 burpees, these moments stand out and make this time of year fun.

For me personally it was fantastic. This is the first Open in a few years that I have actually been training for CrossFit. The past few years I'd been focusing solely on powerlifting or weightlifting. For about the last 10 months I've taken 95% of the group classes that are programmed so I came into this year in better shape. My goals were to be the best 40-44 y/o at SBK (we're a thin bunch) and to stay in the top 10 overall guys. Success on both fronts, even assuming that McD and Matt K would have been ahead of me. I also placed in a higher percentile than I have before overall worldwide and regionally. It was fun to chase David, Arturo, and Noah, and also lots of fun to have guys like Steve P and Alan L breathing down my neck and besting me. Even though I don't take any of it too seriously, a little fun competition can be a fun and motivating thing. Gonna make toes to bar my b*tch this year.

So to wrap up a long post, it was rewarding to be a part of all the accomplishments that the gym had, and also to be still improving as I get older.

April 2, 2014 | Unregistered CommenterFox


Highest on the bench was 120x5, and fastest was 1:46.8. The weight didn't really feel heavy, but I need to work on stabilizing my press and keeping a tight core. Otherwise it'll look like I'm doing the wave.

Props to Arturo for correcting my erg form, and to Val for being a killer WOD partner.

April 2, 2014 | Unregistered CommenterMiguel

6am with Lady Fox and Arturo

Last time I did this WOD I was at 185# and I remember thinking that was too light. But I woke up with a terrible knot under my scapula and despite making love to a lax ball all morning it was still present for the WOD so I stayed at 185#.

Fastest pull was 1:44:4. Slowest was 151.0.

Definitely one of my favorite WODs but I think the 250m time was a better choice. I was actually more gassed last time because the rests were shorter and the 250m length only allowed for all out sprints instead of falling into a rhythm.

April 2, 2014 | Unregistered CommenterMattyChm

7am. I was not looking forward to this wod, but it had to be done.

155#/ 1:42.2, about 25-27s/m
160#/ 1:42.4, about 25-27 s/m
155#/ 1:49.8, about 31/33 s/m
155#/ 1:48.4, about 30/32 s/m
155#/ 1:41.8, about 28/30 s/m

After the first 2 rounds I was told to sprint more and try to be way over 30 s/m. Tried to experiment with it and I found my “right” pace on the last round, getting my best time. I assume doing this for 250m I would be way over 30 s/m. But at 500m my time got way worse and I lost a lot of time at the last 200 staying over 30 s/m.

April 2, 2014 | Unregistered CommenterAnton

First of all, Ellie's pregnant?! CONGRATULATIONS guys! That's going to be one beautiful baby! Amazing news!!

The Open- this was an amazing experience for me overall. I did better than I thought I was going to in every workout except the last which I was unable to complete because of my shoulder pain.
The programming seemed fair to me but then I have nothing to compare it to really.
My weaknesses were definitely highlighted and I have three things I really want to work on once this pain has gone- double-unders, kipping pull-ups and T2B. I also surprised myself by succeeding to actually complete double-unders in a workout without counting attempts for the first time, got my first c2b chin-up, followed by 18 more, and managed to grind out 25 T2B, which I had only even attempted properly once before this.
14.3 was by far my favorite and I was really happy with my result there. And I am now going to learn how to bound box jumps.
I loved the competition atmosphere in the gym and it was great to watch and support my fellow athletes achieve things they did not know the were capable of. I guess that happens every day at SBK but the Open emphasizes it.
The whole thing was lots of fun and I'm really looking forward to intramurals next year.

* * *

Strength Cycle

45 x 5, 95 x 4, 155 x 2, 185 x 1, 190 x 5 x 3.

I did it!! Mental hurdle vanquished!

45 x 5, 55 x 4, 57.5 x 3, 60 x 5 x 3

135 x 5, 165 x 4, 185 x 3, 205 x 2, 215 x 5.

April 2, 2014 | Unregistered CommenterCharlie

Hey CFSBK! Does anyone have a sleeping bag I can borrow? Preferably one that rolls up pretty small...warmth not a huge concern, shouldn't be lower than 55ish at night. Email lindsayksilva at gmail dot com.

April 2, 2014 | Unregistered CommenterLindstar

@Fox: go 40-44. I really appreciate the bracket role modeling.

135#/1:47 today. Too light on the bench and my rowing form needs work. Thanks for the encouragement Pigeon.

April 2, 2014 | Unregistered CommenterHenry

Hm...Oi definitely makes me lift harder, but throughout the years I have determined that stuff that sounds like Motorhead, Discharge, or Hellhammer makes me lift the hardest. Case closed.

April 2, 2014 | Unregistered CommenterMichael C.


April 2, 2014 | Unregistered CommenterMatt Katz

Well said Coach Fox.

My goal this year was to participate in all 5 of the Open workouts, especially since this was my 3rd Open and never completed all 5. because of my schedule the past few months, i needed to complete this year's Open at CF Floyd Bennett Field.

I wanted to represent CFSBK proudly, so I attempted movements that I really don't have (T2B, DU, C2B). I was happy that not only did I get a few, I got bunches.

Completed all 5 workouts - Goal reached.
T2B & C2B - Bonus
Completed 14.5 without dying - Extra Bonus
7,079 Fittest 40-44 Year Old Man in the World!!!!

April 2, 2014 | Unregistered Commenterrob f

Oi makes me laugh, at it.

Noon class
Bench 165-185-205-210-210
Row 1:39.6 - forgot all of them and erased my board but slowest was 1:49.6

I don't like (hate, hate, hate) how this WOD feels but am so happy I did it and it's done.

April 2, 2014 | Unregistered CommenterFox

6am with Arturo and Lady Fox

I really dislike this WOD because of the rowing. I'd rather do sets of 400m suicide sprints instead of the rowing. @Fox, please don't ever program that though. :)

Great team with Scott and Nate today. Did 205# every set for the bench; felt good and I'm glad I didn't start at 225# since my arms got kinda jellied at the end.

My row splits were:


My fastest one (#2) was right after 'Ro gave me some great tips. Specifically, motor-like start, 10 hard strokes, then a cruise pace with a sprint at the end.

This is one of those weird shock-and-awe workouts because at no point was I really sweating but my heart rate spiked almost immediately during the rows and I felt like a giant was sitting on my chest and quads after each interval.

Nice work to everyone, especially Scott whose last row interval was incredible.

April 2, 2014 | Unregistered CommenterMichael A.

CFGC yesterday

1 full snatch every two minutes:

95, 95, 115, 115, 135, 135 (forward), 135 (better), 140, 145, 150

Slowly gaining speed to the bottom, next is the confidence to punch up into the bar when the weight gets heavier.

120 seconds max calories rowed
120 seconds AMRAP power snatch
90 seconds of each
60 second of each

Tried to be heavy and deliberate and do the snatches at 135, which was a terrible idea in retrospect. (115 or 125 would've been smarter.) 93 calories total, only managed 10 snatches on 13 attempts. Yikes.


I'm finding myself on the same page about the Open as most of the community -- well designed, even with the higher buy-in that some of the workouts required. I imagine we'd have read or heard more about people hurting themselves during 15.3, though. That's the only workout I don't think I'd ever feel comfortable really pushing myself on.

Last year I finished middle-of-the-pack in the gym and around the 35th percentile in the region. This year I was really pleased to land in the top 20 and finished around the 60th percentile in the NE.

I love the Open for the same reasons most people do -- it's a chance to see where you stack up, the gym atmosphere is amazing, people do things they didn't think they could. Personally, I was surprised that at 210lbs my best results were in WODs that required C2Bs and burpees.

I split the WODs between SBK and CFGC. I really enjoyed that the WODs injected some extra urgency and excitement into Saturday mornings, even if we knew we weren't heading to Regionals. CFGC, on the other hand, qualified as a team near the top of the NE, and is in the business of trying to create Regionals and Games-level athletes. I don't think it's a coincidence that my best results came in WODs I performed there -- working at the same time as some heavy hitters certainly kept me moving more than I would on my own. I feel lucky that I get to experience a little bit of both environments in my training.

Some goals for 2015:
>complete a muscle-up in an open WOD
>become proficient enough at T2B that doing them doesn't require swearing
>top 12 men at SBK

April 2, 2014 | Registered CommenterRyan

7am with Lady Fox and Ro
I may be in a class of one in that I really despise this work out. I didn't know if the longer 500m intervals would lead to a quicker or slower appearance of Captain Pukey (as compared to the more recently programmed 250m). Fortunately he stayed away until the end of Round 5. Best row was 1:41.6 (first round), worst was 1:53.7 (third round). 225lb bench was manageable across all sets. My legs are still sore several hours on.

For the open, I like the competitive spirit and the amount of planning and thinking that goes into optimizing the return for each WoD. Step ups vs jump ups, break things into small sets vs take big bites etc. I thought they upped the bar on this one to further spread out the ever increasing field of athlete participants. The volumes increased and there was no 'gimme' such as 7 mins of burpees for time that we saw in the prior two years.

April 2, 2014 | Unregistered CommenterDave E


Interesting take on the higher buy-in of this year's open. Maybe a little dramatic but probably some good points as well.

Still being new to CrossFit, I didnt participate in this year's open as I was unsure of what it would involve. I almost changed my mind after looking back at some previous year's workouts but ultimately decided against it. To be honest, after experiencing the open this year, I was happy with my choice. In reality, if I would have tried to complete the workouts, I wouldnt have done much. My DUs are a work in progress, OH squat is rough due to mobility issues, no T2B, and no CTB pull ups. Would I have gotten one or two of these if I tried, maybe. However, the scaling options were great and allowed me to push myself to points I dont usually go, despite them not counting toward the open. That said, the open reinforced for me the movements that i need to work on over the next twelve months and I have every intention of signing up and completing next year's open.

April 2, 2014 | Unregistered CommenterDean

Open Thoughts: Thrilled to have been able to participate again, the Open is always a ton of fun. I wasn't super crazy about this year's programming, I only felt the 4th workout was elegantly programmed. I thought 14.2 and 3 were a bit antithetical to the overall ethos of the Open. I don't think there has been much selection bias or other problems in years past, so I don't see a big reason for such aggressive buy ins. 14.1 and 5 were fun, 5 especially was interesting to see some common movements/loads in a larger volume, non-capped format. After I realized my back was going to be in good enough shape to let me participate I made a secondary goal of finishing top 10, which I just missed. 2 more cleans on 14.4 and I would have jumped to 6! (At least that's what my math tells me.) Very excited for the in house Intramurals next year.

After exhausting all excuses to skip today's workout I came and did it and was very glad I did. Partnered with Fox and Jason aka TEAM PUMP IT OUT. Went 185/195/205/215/225 on the bench, which may have been a bit conservative, only the last set felt tough. I really hate rowing, fastest was the first at 1:43.7, slowest was 1:52 or so. Watching Fox gave me some good feedback about pacing, and I started getting more comfortable from the 3rd row on, dropped a few seconds on 4 and 5. Didn't seem to be quite the clobberer that the 250M version is, but tough nonetheless.

April 2, 2014 | Unregistered CommenterNoah

i know a lot of you guys are into standing desks. this kickstarter looks pretty cool


April 2, 2014 | Unregistered CommenterLuca

Though I didn't do the Open this year bc I knew weekends would be tough for me to make, due to a training, it was inspiring to watch everyone give it their best shots.

Ellie kicks butt, with child or not. I was flailing around uselessly during Thursday's noon WOD while she gracefully and methodically worked her way through her reps behind me. Always motivating to work in class with her.

Bekka, I hope you don't read this bc you're out catching waves, but your shorts rock.

April 2, 2014 | Unregistered CommenterCourtney

Wait, WAT? Way to bury the news, MGMT! Congratulations McDeezy and Ellie! This kid is probably going to be able to clean twice its body weight and make it look like ballet.

April 2, 2014 | Unregistered CommenterStella

I just wish I had done way more burpees and push-ups leading up to this trip. First time surfing is hard work!

April 2, 2014 | Unregistered CommenterBekka P

Snatch@60%x1x5 OTM

CandJ@60%x1x5 OTM

Push Press+2 Jerks (Behind the kneck)

60 Pushups
60 Hollow Rocks
40 Strict pullups

April 2, 2014 | Unregistered CommenterJakeL

This was one of those days where I felt low energy and a bit weak coming into the gym and strong coming out. Love those days. Best round was 155x5 on the bench and 1:38 on the row.

April 2, 2014 | Unregistered CommenterDMak

Ooof. I only did 4 rounds because of time constraints. Rushed home and by the 4th flight of stairs my legs stopped working. My arm veins have reached new levels.
From memory... give or take a tenth of a second:
85#; 2:10.3
85#; 2:12.4
85#; 2:12.1
90#; 2:11.0
Round 5 would not have been pretty. Feeling wiped out.

April 2, 2014 | Unregistered CommenterLauren

Ooof. I only did 4 rounds because of time constraints. Rushed home and by the 4th flight of stairs my legs stopped working. My arm veins have reached new levels.
From memory... give or take a tenth of a second:
85#; 2:10.3
85#; 2:12.4
85#; 2:12.1
90#; 2:11.0
Round 5 would not have been pretty. Feeling wiped out.

April 2, 2014 | Unregistered CommenterLauren

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