Monday 070723
Three rounds for time:
Run 400 meters *
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.
Compare to 070414.
*For running, you can sub 40 box jumps or 500m row or 50 SDLHP or 25 Burpees.
“Only by insisting on good fundamental will a group find success with CrossFit
programming. The biggest training mistake we see is teaching advanced
movements to folks who havenβ€šΓ„Γ΄t mastered the prerequisites.”
Coach Greg Glassman


  • sarena

    Check out the pics of our very own Denise after finishing the NYC triathalon yesterday at:
    Look under the tag Denise triathalon
    I must admit that watching Denise and the other athletes was extremely inspiring. There were so many athletes that were challenged in various ways, blind, limbless, using prostetics, etc. Watching these men and women work hard to complete a goal was a very valuable lesson for me! Then there were so many that looked like your typical “coach potatoes.”
    I just have to ask, what’s my excuse. perhaps a CFNYC team next year?

  • Hari
  • marisela

    denise, you are awesome!!! know that you are an inspiration to us all. you kick butt!!

  • Hari

    Congratulations, Denise!

  • Ewen

    Adam, I won’t be able to make it this evening, sorry. You’ll have to set the new 500m record on your own πŸ˜‰

  • I spoke with Denise yesterday and she is more proud of the fact that she did several double unders during her warm up yesterday morning. I think they’re easier when nobody is watching. πŸ˜‰
    Congrats, Denise. You make us very proud!

  • alex

    Wow Great job Denise!!!

  • A2

    Denise, you’re so strong. Congraulations on finishing a triathalon and your double unders! Both great accomplishments πŸ™‚ You look so proud in the pictures.
    I had a great time with Marisela, Dan, Ewen, Rob and Allison at the pool yesterday. It was a fun filled day and I hope we can get a big group out again next weekend .. I’m happy you guys got to meet my Mommy and my Boo.
    I think I’m going to do Box Jumps tonight.

  • Helen
    3 rds
    Subbed 500m row for 400m run.
    21 x 24kg KBS
    12 pullups

  • Denise

    Thanks everyone. Keith’s right — I’m more proud of my double unders!! I was jumping rope to warm up before starting the swim, and was for some reason inspired to try double unders. And,I did it!! Actually, I did 5 of them (but not sequentially). I texted him at 6:45 am on Sunday morning to share the news!!
    But, overall I’m not too happy with my tri times — I felt a lot stronger in the swim, but somehow managed to swim outside the buoys. I really am surprised that my cycle time was worse than last year, though I knew running would be a challenge since I can’t take a full stride with my right leg, and even my shortened stride is with pain. There’s always next year, and I’d love some company. All 6 of the others that had signed up with me all dropped out!! Jumping in the Hudson gets easier every time you do it.

  • Brett_nyc

    prob a minutes worth of time moving between floors, runs on a treadmill 9.0mph, then 8.5mph, 8.5mph

  • michelle

    Congrats Denise!

  • marisela

    yesterday was more fun than should be allowed. i spent the day giggling like i was a kid again. all of you that came out and spent the day, i wouldn’t have had as much fun without you!
    allison, samba was awesome. i wanna go again! i am pooped though. good thing today is a rest day. (due to the weather)
    thanx all!
    and i hope some more of you will choose to come out next week.

  • Justin

    Congrats Denise! Ill definitely do it next year with ya (maybe talk Leslie into it as well). Just a warning, each time Ive signed up for a Tri, Ive had some freak injury. Such as crashing on my bike and breaking a rib. So as long as that doesnt happen next year, I’m down!

  • Denise

    Justin — That’s be great!! No worries about freak accidents — I’ve been hit while cycling by a 17 year-old who just got her driver’s licence — it’s all par for the course!!

  • juan g.

    way to go denise!
    hey Avery, shoot me an email.

  • Douglas

    just did my first wod after finding cf online about a month ago but not being able to play due to a hand injury. that shit was good
    400m run
    40lb db swing x21
    12 pull ups
    by the way. what is SDLHP

  • A2

    Sumo Deadlift High Pull

  • Douglas

    sounds awful,

  • Rob and I were the only ones to brave the lunchtime rain for the 12:30 class. We took turns so we could each use the rower.
    I did 500 m row / 1 pood KB swings / kipping PUs in 14:39. Was able to stay unbroken on the KB swings, wish I could say the same for the PUs. My grip was beyond fried from the swings, so the PUs were slow going.
    And to add to the chorus: congratulations, Denise! So proud of you!

  • michelle

    hey guys- was wondering if any of you suffer from migraines? was recently diagnosed and have not been happy with the drugs they have given me bc of awful side effects-including joint rigidity which makes working out a disaster- and was wondering if anyone has had any positive experience with any of the painkillers out there. thx!

  • Denise

    Hey Michelle — I have a friend who’s been dealing with migranes for some time. I know she’s been through a lot with various drugs and just found something that works for her. I’ll check in with her and see what she has to offer, or perhaps even put you in touch with her.

  • Jeff

    Way to go, Denise!

  • helen as rx’d
    400m run done on treadmill 11mph 1% incline
    55lbs db swing to overhead
    12 pull-ups
    time: 9:23
    glub glub glub it’s a sub-10!

  • oh and then i did the beast:
    95-115-135-145-150-155-160 w00t!

  • michelle

    thx so much denise!

  • dammit, you’re a monster. i don’t think i’ve EVER set a treadmill to 11 m.p.h.–i’d be afraid of falling off.

  • Michael

    Arrgh, passing today, that dang elbow thing is hanging around, stretching not-withstanding. can’t see swings and pulls doing me much good.
    knock ’em dead everyone else! save some pull-ups for me πŸ™‚

  • brett_nyc

    Awesome work Dammit. Never seen 11mph either…

  • Adam

    First round sub 500m row
    Second and Third round sub 40 box jumps
    otherwise as Rx’d
    I tried to break Ewen’s record for the 500m row and that left me exhausted for the rest of the workout and for some reason I couldn’t muster up the power necessary for the pull ups. I had to break them up. Oh and Ewen, 1:28.2. I’m happy with it considering I’ve never rowed before. I think I started off to fast because I just died for the last 75-100m. I dropped from a consistent 2200-2300 cal/hr to ~1700 cal/hr. I’ll get you next time Gadget!

  • alex

    13:47 subbing 50 SDHP with 16 kettlebell and jumping pull ups.

  • Adam

    Roxanne did Helen in 11:27 subbing box jumps and a 12kg kettlebell.
    To add to the fanfare, great job Denise. I’m envious!

  • Denise

    Thanks everyone, but I must say you all are really way too generous with your accolades — if this “old lady with a broken hip” can do it, so can all of you πŸ˜‰ I’ve got sights on a 3 hour completion next year.
    And, Dammit, next time you decide to set the treadmill at 11 mph with an incline, I think a lot of us want to come watch πŸ˜‰

  • jacinto

    great a2 you guted out the rower. time for helen 13:46 as rxd felt real good today.great job evry one.

  • Brian D.

    I didn’t have a watch on me so I went by my cellphone, which put me between 8:00 and 8:59, as Rx’d. Afterwards I took a run from school (16th) up to 42nd and back, rested, did some HW, and then went to the box at 6. Hit a PR in the box jump by jumping onto a ~46″ height; guessing I can get 48″ on a fresh day. My goal is 50″ now.
    And congratulations A2! You did all your pullups the real way and pushed yourself on the rower. W00t!
    Tomorrow I’ll be at Pinetum at 12:30pm and Weds at East River at 12:30pm. Those may be the last running “clinics” for over a week because I’m going to a pole vault clinic this weekend into next week. If I leave Saturday then Weds is the last; if not, then Saturday is on.

  • Justin

    13:49 as R’xd ( w/500 meter row)… I think I rowed 600 meters on the first row because Court changed the display with 25 meters left and I couldn’t fine where I was.

  • Justin

    I’m having the same problems with my elbows as well Michael. Actually the swings weren’t too bad, but the pull-ups don’t help. Not too bad during the workout, but they are killing me now.

  • Hari

    13:50 Sub 35 lb. DB

  • A2

    rowed 500m, 16kg KBS, real pullups
    19:53 :/
    Rowing was killer. I never would have pushed through without the support. Thank you 100 times over Jacinto and Brian. Thanks to everyone else who yelled at me to finish the pullups to get under 20.
    Love you guys.
    This was Hard As Hell! Again I’m proud of myself for doing the pullups ad it’s worth the crappy time. I have to start somewhere. πŸ™‚

  • Ewen

    Adam: Maybe you should have gone for gold after the workout (and a short rest), not during, sorry it messed up your date with Helen. Nevertheless, you performance is completely unacceptable, young man. I won’t stand for it! You’ll break 1:25 next time, believe you me.

  • dan defilippi

    Last 3 times- right around 12 minutes.
    This time:
    Room on your sub for one more Dammit? πŸ™‚
    Nice work A2! YOU ROCK!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • Kevin_nyc

    Great work everyone! Congrats on the Triathlon Denise.
    Helen as rx’d subbed 500m row.
    Worked a double shift today so had to do the 7am class. Sucks on 4 hours sleep.
    My rower time just kept getting worse each round. Something else to work on I guess.
    Felt like tossing up after the WOD for the next half hour. My grip was shot too. Pullups were all broken(?!) At least running would have given my grip a break.
    Looked forward to the run but it was pouring when we got to the Box.

  • Michael

    Hey Brian, see you at Pinetum. Maybe my elbow will be good enough to work in some pull[-ups. plan is to bring my weighted gloves to make it more fun. dont worry i’ll still push for the reservoir finale…

  • Jed Breed

    17:18- jump pull ups, 16 kg kettle bell, rowing machine. Good workout

  • Nick P

    13:40- Pull-ups were weak and had to jump alot. Used 55lb dumbell swing. Breathing easier as conditioning improves.

  • Being short is no sin, if everyone else around you is taller, it is obvious you would like to to appear taller also.

  • Give please. You don’t stop laughing because you grow old. You grow old because you stop laughing. Help me! Looking for sites on: Aldactone rapid heartbeat. I found only this – aldactone with edta. It is safely for powers and there ovarian for easy study drug, aldactone. Aldactone, this news seeking symbolism involves regrow treatments with a many many intercourse of patches, which in god uses them almost certain and urban conflicting experience. πŸ˜‰ Thanks in advance. Betsy from Bhutan.

  • Good afternoon. Facts do not cease to exist because they are ignored. Help me! I find sites on the topic: Airline ticket bargains. I found only this – compare airline ticket price. What about the daewoo scandal? Painted travel gun mistakes need capture from the reliable fee time, airline tickets. πŸ™ Thanks in advance. Pamelia from Bangladesh.

  • Great post!