Pull it, Push it, Rinse and Repeat

Thursday 080131
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Post time to comments.

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Books for the literate lifter
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Dealing with sugar cravings
Yet another reason to avoid industrial meat

Responses

  • Jack Bauer

    Oh this is some bullshit! This is like the sick incestous stepsister of Fran’s Dad and Diane’s mom.

  • http://www.crossfitnyc.com Tyler Durden
  • Robzilla

    Double Date!

  • Brendan

    what the shit is this?

  • michelle

    this is funny. i could scale this down about 90% and it should take me an hour.

  • sam

    Considering my 1rm deadlift is 245 pounds, I can safely say this will be scaled down…

  • Dan L

    Dirt Diva looks sweet. I’m glad to see someone combining crossfit techniques with ultrarunning. I’m currently training for a 33 mile race in Vermont in late July known as the “Jay Marathon”…maybe looking at a 50. I feel like crossfit techniques make the pain threshold much higher when running 50+ miles per week.

  • jacinto

    did you notice that the youngest and the oldest were the only one to reply on kouvenhowen’s comment.

  • Paul S

    Last weekend was quite busy and I ended up feeling sick on Monday while at work. Came to the gym, didn’t feel very good at all, but completed Cindy with 20+ rounds.
    I hadn’t felt so bad post-workout since my first X-fit days roughly a year ago. Was hurting bad Tues, worse Wed, and feel better today but still have some soreness in the thighs and upper-body.
    If I have made it this far without severe symptoms, I should be clear of that rhabdo thing, yes?
    Are there any other symptoms I should be aware of? I felt dizzy and generally out of sorts on Wed, as well.
    Thanks

  • jacinto

    If your pee comes out the color of coka cola you beter go to the E.R AS SOON AS POSSIBLE.

  • Brett_nyc

    Hey Paul, Rhabdo is usually a “I can’t get out of bed or move at all without screaming” level of pain. You’re fine. Just eat meat, meat and more meat. None of that IF business for a few days. Just my non-degreed 2 cents.
    I’m upset I have to miss this wod. looks fun. I’m curious about how combining Fran + Diane rep counts, but breaking them into consistent portions will affect times, fatigue, etc.

  • http://www.crossfitnyc.com Tyler Durden

    Rhabdo symptoms include intense soreness, swelling, coca cola colored pee and death.
    We’ve been told that after doing crossfit for a while you should be immune to rhabdo, but I recently heard of a cf veteran that got rhabdo. I wouldn’t be so quick to dismiss it.
    I would take a couple of days off. If you are experiencing soreness, swelling and dark pee, I would call cab and go to the hospital.

  • Jack Bauer

    Yeah Paul, I would DEFINITELY go with the group consensus on this one and chill for a few days. And urine the color of coca cola is a BAD THING and if that hasn’t happened, I think you’re body has simply hit a wall and needs to reboot. Eat and be well my friend.
    Besides, no is going to break any of your PRs any time this month anyway-except for Kevin, Brendan and FBI Brian (but I don’t consider them human anyway.)

  • Paul S

    No coca cola going in or out of this body. And I don’t seem to be dead. So this is all good news.
    I appreciate the feedback. I have taken off a couple of days and will do the same today. It is odd, though, how beat up I was over Cindy, a WOD I’ve done 4 times now.
    Yesterday really started to scare me some — I nearly fell over in the office a few times.
    Enjoy today’s WOD, it looks, uhhhh, real fun.

  • http://www.crossfitwiki.com/Crossfit/Ewen Ewen

    20:42, HSPU’s to 1 Abmat.
    This has been a long week: my last bona fide rest day was last Thursday, since my “xfit rest” consisted of playing tennis for 2 hours on Tuesday and an hour of soccer last night. And yet, interestingly, I did better today than my combined Fran and Diane PRs (22:30). Hmmm. Maybe it’s the rep scheme that’s easier? Maybe I tend to go too hard on the 21s and burn out after, which means I should be able to go faster on an individual Fran or Diane if I paced myself better?
    I encourage you all to make the same comparison, maybe we can get some interesting insights.
    For the record, I partitioned this WOD as follows:
    DL: 8/7, 5/5/5, 5/5/5
    HSPU: 3/3/3/3/3, 2’s and singles for the last two rounds
    PU: 8/7, 8/7, 15
    Th: 5/5/5, 5/5/5, 5/5/5
    Ethan did it in 15′ or so, with less partitioning.

  • http://www.mastodonrocks.com/news chris

    weights, DL 155, Thruster 80
    Round 1 all good
    Round 2 subbed 10 pup’s for jumping pups
    Round 3 only 5 HSPU’s, 5 pup’s/10 jumping pu’s
    23 minutes
    pukey was waiting to make an introduction.

  • Moon

    When ones pee comes out looking like Coca-Cola -> go to hospital.
    When ones Coca-Cola comes out looking like pee -> look around for snickering friends.

  • Jack Bauer

    This was the “rest day” WOD from Crossfit Scotland
    “Pick Your Poison”
    From a list of 10 exercises, you decide which one you do for 10 reps, which
    one you do for 20 reps, for 30 rep etc. Last set will be 100 reps.
    For the rower – calories. If you pick it 7th, thats 70 calories to row
    Wow-they must be A- insane or B-have no families to go home to after work!

  • sam

    They’re Scottish, clearly insane.

  • sam

    What’s the latest on a new space?
    Just recently the box has been very crowded and I can only imagine it becoming more so as more people finish elements and join the wod classes.
    Wod’s such as today’s which require two different weights on the barbells (one for DL, one for Thrusters) will be especially hard to organize with so many people..

  • michelle

    Moon- not a friend of mountain dew r u?

  • Moon

    Mountain Dew has never been on the beverage list.

  • Brendan

    What constitutes “As Rx’d” for hand stand push ups?

  • Jeff

    Brendan
    I think it’s wall-assisted, nose-to-floor.

  • michelle

    moon-hence your aversion to urine colored soft drinks.
    understandable.

  • JUAN G.

    so after some remedial instruction
    by Allison and Kevin I kinda sorta am starting to get a kipping pullup. kinda.
    anyway does anyone have the door gym.
    is it any good?
    http://www.amazon.com/Creative-Fitness-DG-Door-Gym/dp/B00029A7C0

  • http://www.crossfitwiki.com/Crossfit/Ewen Ewen

    [Please pardon the intrusion.]
    Rowing enthusiasts,
    Pain lovers,
    Yes, you!
    Time to do a final roll call! Who’s game for some leg-frying, lung-burning C2 erg action?
    * First up: NYAC St. Valentine’s Day Massacre on Saturday, Feb 16 in Pelham, NY.
    http://www.nyacrowingclub.com/massacre/
    Cost: $20/person (plus transportation)
    Anyone under 30 would be racing pretty early in the morning, so driving up might be the best bet.
    * Main event: CRASH B Sprints, aka World Indoor Rowing Championships, on Sunday, Feb. 24 in Boston, MA.
    http://www.crash-b.org/geninfo.htm
    http://www.crash-b.org/schedule.htm
    http://www.crash-b.org/regist.htm
    Cost: $25/person (plus transportation)
    Our races should be in the afternoon, so we could drive up in the morning, cough up a lung some time after that, and drive back, possibly with a van-load of new C2’s for the Box.
    * Bonus: Super special training and racing tips from a mediocre rower who once brushed shoulders with some much better ones.
    ->>>Registration for the CRASH B’s closes Feb 10, so I suggest we get our sh!t together this weekend.
    ewenrothATnycDOTrrDOTcom
    threefourseven-sixonetwo-fivefivenineseven
    or just shout out in the comments
    “Get some!”, as the saying goes.

  • Jeff

    Btw, last night was supposed to be the first ever hockey game played by 3 CFNYCers, but unfortunately 2 of them couldn’t make it. We still won 8-2 anyway against a winless team. I scored the all-important 8th goal late in the 3rd. CrossFit gives me the energy to build on a 5 goal margin even in the waning minutes!

  • Jeff

    Juan
    Kipping and the door gym don’t mix.

  • Jeff

    I forgot to mention, the other team only had one substitute.

  • Kevin

    22:44 as rx’d
    Need to pace better. Did everything unbroken the first round in less than 3 minutes. Then proceeded to hit the wall hard. Especially on those darn HSPU’s which were all singles on the last 2 rounds
    Shoulders and thighs are beat from this week. 4th day in a row.
    Todays WOD was tough. I wish I had a chance to read the partitioning comments. Woke up late and had to race to the 1230 Class.

  • AllisonNYC

    I cleaned 128 with some coaching from Tony Budding. I can do more but we called it a day.
    Worked out with Annie this morning at CF Santa Cruz.
    3 rounds for time:
    row 250
    30 abmat situps
    6:40
    Annie beat me by a few seconds :)

  • JUAN G.

    jeff where can i get the door gym? in store?

  • xuan mai

    Juan – I’m pretty sure you could get the door gym at Modell’s (pretty sure at City Sports and Paragon as well).

  • Jeff

    I did the WOD in ~28 minutes at Gold’s downtown, where I ran into recent elements grad (and blog lurker) Dave. I used 1 barbell, which cost me a little time, but my time is mostly attributable to me still feeling a little tentative about my back, since this is the first time doing WOD-level deadlifts numbers since my misadventure.
    Kevin
    If you’re anything like me, RESIST the urge to do more than a few HSPUs at a time, no matter what your max set is. Going all out at the beginning will get you doubles and singles at the end.
    A2
    When are you coming home to show off some POSE?
    Juan
    Those door gyms aren’t that hard to find. I got mine years ago at a Champs Sports, so you could probably find one at a Sports Authority, Modell’s or at Paragon.

  • marisela

    24:38
    115#dl
    65#thruster
    limited ROM hspu’s
    pull ups w light band
    should hav gone a bit heavier, but now i know.

  • Chris

    32:00
    135 DL
    pike push up
    jumping pullups sets 2 and 3
    70 thrusters

  • juan g.

    sweet that way i can do my kipping pullups at the box and leave my deadhang pullups at home where they belong.

  • Hari

    26:12 Weights as RX’d. HSPU’s 3.5 inches less than full ROM (head to 45 lb plate)

  • http://www.crossfitwiki.com/Crossfit/Ewen Ewen

    Spam filter, my eternal foe…

  • michelle

    Juan u can have mine-i never use it bc it keeps coming off my door/wall. will u be there saturday? i can bring it in for u.

  • Jack Bauer

    Today’s WOD was some bullshit but got it done as Rx’d in 25:46! (You happy Brett!)The first round was like cake and then I hit the wall, the building behind the wall, and the pipes! Damn!
    Want to give a shoutout to Hari for running the session so late and powering through at the end. Good work. Dan Def you held through like a true warrior even though you changed colors when you were done-you were a lovely shade of green.
    Brendan-this was a hell of a bonding experience bro! Thanks for the push!

  • http://blog.derekrose.com derek

    Juan, I got a product v. similar (if not exactly the same) to that at the Modell’s on Chambers Street, but if I recall correctly it was cheaper – about $25-$30. They called it a “multibar” or somesuch. It’s a great device for both pullups and pushups. Although yeah I couldn’t see kipping on it.
    http://www.flickr.com/photos/derek7272/2116546247/
    Did the workout tonight ~28 min. HSPU to an abmat, deadlift 155#, thrusters 75#. Was feeling tired.
    Hey here’s a good workout for people who want to improve their running. It is three loops around the Central Park reservoir. (1.577 miles each).
    First loop: Run hard for three lampposts, jog for two.
    Second loop: Run hard for three lampposts, jog for one.
    Third loop: Run hard the whole loop.

  • Justin

    So I guess this WOD was so bad that it killed everyone?

  • http://www.crossfitnyc.com Tyler Durden

    Someone told me that Greg Everett and Rip were discussing the squat on the main site (or perhaps the performance menu site) somewhere but I can’t find it. If you see this debate please forward me the link.

  • Brendan

    A Late post.
    Friane: 14:45
    I did it as rx’d until the last round when I had to pike the hspu’s. I couldn’t get them done on the wall because I kept popping off. I felt I was wasting time soooo, I moved on and did high pikes.

  • http://www.crossfitwiki.com/Crossfit/Ewen Ewen

    Low bar vs High bar, starts here:
    http://www.board.crossfit.com/showthread.php?t=23483
    Rippetoe makes an appearance on the last page.
    Now can you unblock my post, please? ;-)

  • Brett_nyc

    That Squat thread is pretty dry actually. It talks mostly about torque loads on the spine in the high vs low bar positions.
    What’s the Box wod today?

  • justin

    Anyway I can make up the WOD from yesterday tonight? I can get to the Box earlier if possible..

  • Dan L

    Ran a 10k yesterday already. I liked Allison’s workout and decided to adapt it as my core work before running today.
    5 Rounds for Time:
    500m Row
    50 Situps
    ~20 minutes
    Followed by hill workout.
    By the way, I’m not sure what authorities tend to control the fitness world in Europe, but here in France the way folks work out is even worse then my experience in american globogyms/college weight rooms…I’m not trying to attribute American stereotypes, but could any Europeans comment on the way fitness and diet is seen by folks abroad? Between the norm of desserts at every meal and my experience at the Club Med so far, I’m looking for some insight. Bueller…Ewen…?

  • sam

    Hey Dan L,
    So how is France going? Did you manage to find a decent gym where you could do Crossfit Style workouts?
    When I lived in Paris I seem to recall a distinct sense of apathy from most men as regards working out. “But I am le tired!”. Besides it cut down on wine drinking and smoking time ;)

    Additional, my back is sore as buggery today after those deadlifts, oh man.
    Additional additional, what is the usual sub for a 10k at the box, i’ve never come in for this workout before. When I was in the shower I was thinking about a sub of 1000 squats, what do you think?

  • xuan mai

    The Wod this morning was:
    5 Rounds:
    1 Minute Wall Ball
    1 Minute KB Swings (16KG for men/12 KG for women(
    1 Minute Box Jumps
    1 Minute Rest
    Score is total number of reps.
    My score was 277. The Box jumps didn’t go so well.
    Your WOD may differ though.

  • http://www.crossfitwiki.com/Crossfit/Ewen Ewen

    Well Dan, you’d be hard pressed to find another place in the world as obsessed with fitness as the US. Aesthetic norms are also quite different (just compare Hollywood actors and French actors: the latter actually manage to lead successful careers without having hairless, bulging pecs). So most people aren’t striving for the same goals as here; fitness just for the sake of fitness, dissociated from any real sport, isn’t that common.
    There is also much less of an underlying bodybuilding and powerlifting culture in France. As far as diet – what diet? ;-) And what’s wrong with dessert? It’s not chocolate cake and ice cream every time, you know. :-)
    I never spent much time in gyms back in France, so I’m not sure what you mean by “worse”. Even less freeweights and compound movements, maybe?
    As far as the trainers go, there are central bodies that offer various levels of certification. The higher levels are usually required to be a paid coach/trainer and tend to cater to former competitive athletes, especially for the more technical sports. You need to be able to talk the talk (physiology, training theory, etc.) and walk the walk (in-person appraisal of teaching skills and individual performance test). You need to study and train long and hard to pass. For example, to get my weightlifting certification in France, I would need at the very least a 250 kg Olympic total or a 480 kg powerlifting total. And I doubt I could pass my xc skiing certification these days; most people pass it while still competing or right after their competitive years.
    Of course, certified fitness instructors don’t need to meet the same performance criteria, and I don’t know if the training methods they are taught are any good. So basically, I believe trainers in France are better qualified than your average ACE-certified globogym peon here. The question is whether or not their qualifications make them effective trainers.
    Did that answer any of your questions?
    Sam: how about a 5K row or a 2K row with a longish warm up and warm down? As soon as someone (anyone?) allows my blocked post to be displayed, you’ll be reminded of why I’m recommending this.