Pull and Push

Tuesday 071113
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.

Personal Training to the Extreme

5 Reasons You’re Not Losing Weight


  • dan def

    Imagine how strong he would be if he wore a shirt with only one sleeve. 🙂

  • Jack Bauer

    LMAO you got that one off Dan Def! Nice!
    This workout is going to suck. It seems CF HQ is starting to get creative again!

  • dan def

    From the NY Times link above:
    “…the world is a gym, and ordinary objects are potential exercise gear.”

  • michelle

    greg-I think that uni-sleeveless shirt shows off those coveted “cocktail arms” they are talking about in the NY Times article 🙂

  • kouvenhowen

    may i suggest the following for today’s articles:
    Intense Sweetness Surpasses Cocaine Reward
    Our findings clearly demonstrate that intense sweetness can surpass cocaine reward, even in drug-sensitized and -addicted individuals. We speculate that the addictive potential of intense sweetness results from an inborn hypersensitivity to sweet tastants. In most mammals, including rats and humans, sweet receptors evolved in ancestral environments poor in sugars and are thus not adapted to high concentrations of sweet tastants. The supranormal stimulation of these receptors by sugar-rich diets, such as those now widely available in modern societies, would generate a supranormal reward signal in the brain, with the potential to override self-control mechanisms and thus to lead to addiction.

  • Jack Bauer

    Wow Cocktail arms! 🙂 Thanks Michelle. Coming from the Crossfit’s hottest Mom that’s a compliment.
    Dan with no sleeves I don’t think I could do that stuff. That guys is freak of nature!

  • michelle

    seriously maybe if we advertise in the nyt sunday style section that our training provides “cocktail arms” and our trainers charge $250 per session and its estimated you need 10 sessions to develop the cocktail arms for your next big sleeveless dress event we would have an influx of upper east side ladies just pouring their money into crossfit.
    though we couldnt have them in an elements class.
    it might have to be a $2500 COCKTAIL ARMS –
    greg r u ready to teach that one?
    And Jeff Zucker? Has anyone seenwhat he looks like? Not like he actually works out with a trainer-only that he pays one!

  • P$

    7 rounds for time
    95# sumo deadlift high pulls
    BW Dips
    Time = 13:36
    Had to rest between every couple of rounds, the weight was tough.
    Intense workout.
    overall, good workout and i’m pleased with the time for a 1st time.

  • I suggest capping this WOD at 15 minutes. If you cannot complete it in that time, you scaled it improperly.

  • Yoon

    Hi All,
    Random question:
    Does anyone know a place in the city where I can buy an Olympic barbell? Since I don’t own a car, somewhere in Manhattan is strongly preferred.
    It doesn’t need to spin or anything fancy — it only needs to be compatible with standard-sized bumpers/plates. UPS somehow lost my 7′ Pendlay bar so I need something to squat/pull with in the interim (it’s been 1 month and counting already).

  • Yoon

    P.S. I’m checking craigslist daily…lots of old Bowflexes, dumbbells, and bench presses for sale, but no barbells 🙁

  • Hmmm…no way to get Glenn to send you another bar? I would go to your local gym and ask them if they are getting rid of any used/damaged equipment or would be willing to part with an old barbell.

  • Robzilla

    I did a quick search and found this place in LI
    New York Barbell-Long Island
    Write a review
    311 N Broadway
    Jericho, NY 11753
    (516) 942-0085
    (516) 937-0666
    It’s about an hour and fifteen from the box, if you’re willing to make the trip. I would give them a call before hand to make sure that they have equipment on site. Oh, and I used http://www.hopstop.com to figure out directions. Great tool.

  • Moon

    The fast food cross comparison (includes Baconator goodness). http://www.acaloriecounter.com/fast-food.php

  • Cesar.

    Not enough time to do full WOD, so I did,
    3 Rounds of:
    45#DB swings 15 reps
    10 Ring dips
    Time= 7:31

  • Moon

    [Watching clip above and channeling Tyler…]
    Hey buddy – those sideways pull…overs need to have the chin go PAST the pole, ok? You see where your chin is, right? And you see the pole, right? So basically you don’t have any excuse – now try again and don’t half-ass it. Same problem with your one handed pullup – I’ve seen fuller ranges of motion demonstrated by a siezed Chevy transmission. And don’t be afraid to kip. “Power” isn’t just something that comes out of wall sockets, you know….

  • Excellent NY Times article about personal training. When are we going to get some personal attention like that? Where are my cocktail arms? 🙂
    May I suggest the “Extreme Cocktail Arms” WOD, on par with such infamous Crossfit WOD’s like “Murph” or “Fran”:
    2 speedwalking/walking intervals (On the beach is preferable and for no longer than 1 minute each interval. No long slow cardio.)
    100 Bosu Ball dumbbell curls (5 lbs for women, 15 lbs for men, so one can get lean, long muscles.)
    25 deadly kitchen towel tricep extensions (Because really, is it even possible to do more than that in one day?)
    1 round not for time.
    Preferably one should follow this WOD by having a discussion about art history, while eating an under 200 calorie Zone approved meal with chopsticks to slow down food consumption.
    Ok, I should go back to work now.

  • Nice work channeling my supportive tone, Moon.
    Avery, for some reason nobody wants more personal attention from me. Perhaps I need to brush up on my art history. Perhaps if I said your squats look like this: http://www.abcgallery.com/P/picasso/picasso31.html people would respond better. Or if I told them that this is what happens when they rounds their backs: http://www.sai.msu.su/wm/paint/auth/goya/goya.saturn-son.jpg

  • sarena

    Sign seem in a gym window in CHelsea yesterday:
    “We have more dumbbells than in Washington, DC”

  • Jack Bauer

    Keith no one wants personal attention from you because you look like to new customers:
    http://nymag.com/images/2/daily/entertainment/07/05/23_caveman2.jpg. We are already used to you.
    Forget SHPDLs, let’s do towel extensions as the sub! How do people get away with writing this stuff in the paper?

  • Justin

    I can’t even begin to figure out how one does a towel tricep extension. And you know, Im pretty sure thats a good thing.

  • marisela

    i don’t even know my time. i lost count at some point and said fuck it. at least i was pissed about that and forgot to take notice of how badly the workout sucked.
    i have a show tonight!!
    the ritz
    46th and 9th
    hope some of y’all can make it out

  • I’m working on some pet theories and would appreciate any feedback:

  • Kurt

    Regarding NY barbell-
    I bought my basic setup from them about 5 years ago. Regular T frame weight bench, oly barbell, one set of 45s, 35s, 25s, 10s, 5s, with a stand for them and a few dumbells. They had stuff on site, but I don’t know if they had enough to fill an order if you just walked in off the street.
    I went twice. Once to see how the equipment looked and compare prices to another place on LI (don’t remember the name) and another after I had called in the order to pick it up. This was before I even knew rubber oly sized barbell weights existed, so I don’t know if they carry those. I was very happy with what I bought and I would still be using them if I still lived in LI and had space in my place for the set.

  • Robzilla

    Hey Kurt. Haven’t seen you in a while. Where you been?

  • kinda customized this one.
    5 rounds:
    10 95lbs SDHP
    10 muscle ups
    time: 24:13
    planned on doing seven rounds, but my elbow really started complaining by the fifth set of MUs (all singles after the first set, ugh). SDHP went off unbroken.

  • Kevin

    Todays WOD
    7 rounds of:
    95lb SDHP 10 reps
    ring dips 10 reps
    8:42 as rx’d
    Had a lot of adrenaline for this one. I am glad I did SDHP on Saturday so they were still in my system. I think that helped get me through this one.

  • Kurt

    Hey Rob, wish I could make it down, but money is tight.
    I have been taking grappling and kickboxing at Ronin, cooking classes at ICE and will be doing some Argentine Tango classes soon too. Right now, I just straight up can’t afford to work out at the Box. I have been getting some crossfit on my own, but I couldn’t even afford my local gym membership, so it is really limited to bodyweight exercises. Besides, it just isn’t the same without the comraderie from the Box.
    Hopefully, I can figure out something that will at least let me drop in for a class or two a month. When you guys open up the new place with showers, I will try my damndest to make it back in. Till then, I guess I will just read the blog and get motivated to get some on my own!

  • JUAN G.

    man i could go for some tango dance classes.
    Allison field trip!
    used to go to some cool tango music dive bars in Colombia back in the day.
    11:13 on this one
    7 rounds:
    90# sdhp
    10 parallel bar dips
    are parallel dips and ring dips 1 for 1 ??
    went to the NBC fitness center today since im gonna be in till late tonight. Jeff Zucker was nowhere to be found.

  • Brian D.

    Greg, what’s your email?

  • michelle

    juan-what do u do at/for NBC?

  • Justin

    9:46 as R’xd… First 3 rounds I was thinking this is pretty easy, then they got progressively harder and by the fifth one, it was hurting. Thanks Paul for pushing the shit out of me. My last 3 sets of dips were ugly, thats for damn sure.

  • 62# SDLHPs, 2-to-1 sub of jumping ring dips
    10:48 if memory serves.
    Kurt, you sure do take a lot of fun-sounding classes. Juan, you’re down for some tango? I’ve always wanted to get my Buenos Aires on…

  • AllisonNYC

    felt tired during the workout
    Subbed Push-ups on handle things for dips (Mike says it’s better for working up to a MU)
    12 minutes
    bleh. Paul blew me out of the water

  • Hari

    14:56 Sub 75 lbs. About 3 inches less than full ROM on Dips

  • Gene

    Scaled down the SDLHP and started with regular ring dips and deteriorated to jumping negatives. 9:38 or something or another. I should have gone up in weight on the SDLHP. I tried to maintain good form throughout. Thanks to Coach P for the motivation and instruction beforehand to show me the proper hip drive and other mechanics of the SDLHP.

  • dan def

    Your time is safe Paul. Close. But safe.
    as rx- 9:53.

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