WOD 12.07.08

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Deadlifts 95/65
15 Sit-ups

Post rounds completed to comments.

Accessory work
Mobility Review, Wks 1-3

Our Fight Gone Bad! Set-up

Last September's Fight Gone Bad! event pitted 6 teams of 5 athletes against each other and raised over $7,800 for Charity.  We used a "T" configuration for the event so that heats of two teams could go face to face during the workout.  This orientation encouraged intensity, comradery and higher scores. Each station (except the rower and box jumps) offered three different options for scaling so that everyone could participate regardless of capacity.  Formal competitions are a great way to really test your limits and participate in the sport of fitness


Mid Hang Power Clean


Post Loads to comments.

Accessory work
4 Rounds for time of:
25 Double Unders
25 Sit-ups

Mobility Wk3

Congratulations to Juliana for doing her first full WOD ("Fran", no less) with rx'd pull-ups.  That's 45 real deal pull-ups on top of 45 65lb Thrusters.  Great work, Juliana! Click on the picture for a few more from Wednesday.

Check out the redesigned external links column to the right.  By clicking on the "Training" or "Nutrition" tabs you will be taken to a more comprehensive list of valuable resources for all your fitness needs. Keep your eyes peeled for more additions soon to come.



CrossFit Journal: The Performance-Based Lifestyle Resource

The CrossFit Journal is the "largest high-quality fitness library on the net."  For $25 a year you can have access to every issue and installment from August of 2002 to today.  The updated format allows readers to browse articles by category or chronology for easier navigation of this expansive resource.  It is a must have.


This blog is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility. Every human being should be able to perform basic maintenance on themselves, learn how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It's too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman's Blow.


Gymnastics WOD is a daily workout based on gymnastics strength & conditioning and gymnastics skill development. We believe that all performanced based fitness and athletic programs should have a strong foundation in gymnastics. Gymnastics demand athletes to be highly technical, and by training with the proper mechanics in gymnastics athletes are able to work at peak performance for longer periods of time.


CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential.  We inspire, coach and provide our community with the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition and athletic training protocols.

We use organic functional movements performed at high intensity to simulate the demands placed on an athlete during a football game. Football is a game of seconds and inches. CrossFit Football knows the demands placed on players during the game and the distances they will have to travel. With this in mind, we can replicate the stresses and situations a player will face on the field. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry.


CrossFit Mom is designed for pregnant women, post-partum women, and women who are thinking about becoming pregnant. We offer CrossFit workouts, scaled for all three trimesters and post-partum women. You can ask questions about scaling, substitutes for exercises or equipment, or something specific to your situation. Whether you already do CrossFit workouts, or want to start, we can help you on your fitness journey.


CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools, charter schools.  It is used by athletic teams, martial arts schools and many parents that want their kids to grow up healthy, strong and have a life long love of working out thus avoiding the common problems associated with childhood inactivity and obesity.
Exercise and Demos

Catalyst Athletics | Performance Menu Journal
The Performance Menu: Journal of Health & Athletic Excellence is a monthly magazine that contains articles exploring Olympic weightlifting, strength training, athletic strength & conditioning, fitness training, CrossFit, nutrition—including Paleo recipes—for athletes, coaches and trainers.

More Resources's Exercise Demo Videos

Check out links to videos for all the movements we do!

CrossFit Seatte's Exercise Performance Standards
Dave Werner's standards chart. See how you rank.

Weightlifting Performance Standards
Mark Rippetoe and Dr. Lon Kilgore's barbell standards chart.  Also available for download here.

Comprehensive Bodyweight Workout List (Download)
Shane Skoron's .pdf of minimal equipment workouts. This is a great tool for hitting WODs while traveling or at home. See some more details from the original thread here.

Tabata Timer!
Tabata whatever you want with this timer from

Suggested Reading (Print)

Starting Strength
Basic Barbell Training, 2nd Edition Rippetoe and Kilgore

Olympic Weightlifting:
A Complete Guide for Athletes & Coaches Everett

Practical Programming
for Strength Training Rippetoe and Kilgore

Lift With Your Head
The Training and Movement Philosophy of the Physical Subculture Conrad


Nutrition Resources

Online Resources
Nutrition Basics from SimpleFit
Healthy natural nutrition program.

CrossFit Journal 15: Nutrition -Avoiding Metabolic Derangement
Articles: "Food", "The Deadly Quartet", "Responsible Diet Books", "Cholesterol Myths", "Hyperinsulniemia" and more.

CrossFit Journal 21: The Zone
Zone overview and meal plans.

Zone Block Chart
Reference table for block values of common foods.  Also a good comparison of caloric density.

Suggested Reading (Print)
Protein Power Lifeplan Michael and Mary Eades, M.D.

The Paleo Diet Loren Cordain, Ph.D

The Omnivores Dilemma Michael Pollan

Mastering the Zone Barry Sears, Ph.D

Local Vendors
Park Slope Food Coop

NYC Farmer's Markets
Closest Vendors: 40. Grand Army Plaza, 39. Carroll Gardens, 11. Union Square

Nutrition Blogs
Robb Wolf

Modern Forager

Mark's Daily Apple

Big Fat Lies with Gary Taubes, 02/06/08 Stevens Institute of Technology
Gary Taubes, 1:11:47
"Gary Taubes, an award-winning writer for Science, the New York Times Magazine and other publications, came to Stevens to discuss his controversial new bestseller, Good Calories, Bad Calories which argues that much of what we have been told about the relationship between body weight, diet and exercise is wrong" Google Video

The Paleo Diet and Multiple Sclerosis Loren Cordain, Ph.D 1:06:21 (Part one: 22:00)
Part one of the lecture covers the rational behind modeling our nutrition after our hunter-gatherer ancestors and data to support its health benefits. Google Video

The Omnivore's Dilemma Michael Pollan 59:05
"The UC Davis Mondavi Center presents bestselling author and UC Berkeley journalism professor Michael Pollan. He explores the ecology of eating to unveil why we consume what we consume in the twenty-first century. Michael Pollan is the author, most recently, of The Omnivore's Dilemma: A Natural History of Four Meals" Google Video


Rest Day

Emily is clearly a badass.

Join the CrossFit South Brooklyn Facebook Group
Health-Club Employee Stops Going To Work After Two Weeks The Onion
Nation's Joggers Sick Of Finding Dead Bodies The Onion


WOD 12.04.08

Five rounds for time of*:

40 pound dumbbell, walking lunge, 16 alternating steps

40 pound dumbbell, swing, 20 reps

Post time to comments.
*WOD modified due to lack of 50lb Dumbbells.

Accessory work
Alternate the following two tasks, 3 rounds:
L-Sit max hold
500m Row

Mobility Wk3

Anne, Rob and Fran.

CrossFit Hoboken Winter Challenge Updates:
Affiliates are limited to one team of 6 athletes
Teams must RSVP by Dec. 9th or lose their slot
Athletes are encouraged to donate 5$ each for the trophies and food that went into setting up the event.
Click here for more Info

Well, for Three Years, Every Bite Organic NY Times
Is CrossFit Functional? Spark Sport Conditioning
Strength Standards for Women Gubernatrix >CFNYC



Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Post time to comments
compare to 9.18.08 and 5.10.08

Accessory Work
Mobility Wk2

Adrian Bozman

Affiliate Challenge at CrossFit Hoboken

"Over at CrossFit Hoboken, we think it's time for some friendly competition. We will be holding an Event on Dec 20th at CrossFit Hoboken.
We would like to invite all of you to field a team of 6 competitors and
join us. It will allow all of us to finally meet in one place and
discuss best practices and other things that will lead to our further
success. December 20th is a key date because it is the same day as our
holiday party. The party will consist of and open bar and buffet. We
have ordered massive amounts of food however, there is a $30 cover to
pay for the bar. All competitors that choose to attend may bring 1
guest. Each team is only allowed 2 trainers (as participants) the rest
must be made up of members of your respective gyms. Please RSVP. Thank

Who's in??

Speaking of events, I'm happy to say that I will be working with Neil of CrossFit Boston and Jason from Albany CrossFit to put on the North East Coast Qualifier for the 2009 CrossFit Games. Headquarters has given us total freedom in deciding the workouts, point system and structure of the qualifier. It's an honor to have been chosen and I'm very excited to be working with two tremendous coaches and people on this project. Stay tuned for more updates on the qualifier as they come.