Yes, Virginia, There Is a CrossFit in NYC…

and you should come train with us.
“I can‚Äôt stop thinking about CrossFit. Greg Glassman, the founder, has, since 2001, been building a video-driven online fitness empire. Is empire the word? It‚Äôs more like a ministry. A tyranny. With bellowing and dogmatic seminars and psych-up speeches that make you sit like a sheep and think you finally understand the secret of existence….”“Our Warm-Up Is Your Workout,” Virginia Heffernan, New York Times
Ms. Heffernan, who co-wrote one of my favorite comedic books in years, seriously should come check us out. Let her know in the comments of her blog post why she needs to try CrossFit with us, why dontcha? I already left my own comment, though it’s currently pending because NYT moderates their comments.
Wednesday 080319
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 070721. Also compare to 080215.

Excellent explanatory video of FGB on the main site today. Please take the time to watch it: [wmv][mov]
More cert pics:
Michelle vs. the really big tire. Guess who won? It wasn’t the tire.
michelle vs. the big tire
Moon gets his slamball on.
slam ball!
Stair lunge variations from the Diesel Crew
Pumping iron on two sides of Haiti’s class divide
Wall Street Journal on kettlebells



  • JuanG

    Moon Slamballs the sun…
    looking good buddy, you too Ms. Foxy although your assets got cut out of that pic. heyoooo.

  • nice hair Allison.

  • michelle

    this is all leading up to photos of sam killing gi jane in a sub 15 when everyone else was basically sitting on their asses recovering from Fran.

  • wow Sam how many times did u actually do GI Jane??

  • michelle

    ok sorry i was so excited to tell everyone i got post happy

  • Moon

    Sarena – a gentleman never tells…

  • 313 (PR compared to ages ago). Ethan could have scored over 320 if his rowing technique was mediocre. Since it’s abyssmal, I managed to beat him by 2 points. Great effort from everyone this morning!

  • sam

    bear in mind that the ball that moon is slam balling is 50lb. And to be a good rep you need to catch the ball when it bounces and given it bounces about 1cm, it’s really bloody hard!

  • Jack Bauer

    Moon you look like you threw the ball so hard it was going to put a whole in your chest! The hard work paid off!
    Michelle aka Hot Mom the cocktail arms were pumping during that tire flip. Brought a tear to my eye. Forget changing a tire, you can tow the damn car yourself!

  • Kurt

    You guys make me jealous and not just with all the toys you got to play with. People are outside in shorts and t-shirts! Damn you, NY weather.
    Am very much looking forward to FGB as it will be the first time I will attempt as prescribed. See you tonight.

  • sam

    Also in the background the that photo notice the spots on the wall for wallball. The top spots are supposedly the correct height for men’s wallball. They are higher than our ceiling..

  • Robzilla

    I did some quick math in my head and our ceilings are just about the rx’d 10ft for the wallball.
    While standing on a plyo box I can touch the ceiling with most of my fingers, but not my palm.
    Me – 6’4” (76”)
    Box – 20”
    Arm (from elbow to fingers) ~18”
    = 114” (or 9.5 feet)
    I made an estimated measurement of my arm based on where it is in accordance to my head so I’m not counting the height between my shoulder and top of my head twice.
    Note that these are just rough estimates, but I don’t think we’re too far off from the height that is rx’d in the workout.

  • JuanG

    4 mile run
    in boots

  • Hari

    Robzilla, Sam,
    To determine the point of impact on the wall when you throw to the ceiling, you need to subtract the radius of the ball.
    It is possible to make up the work and more by hitting the ceiling with positive vertical velocity. (If you throw the ball hard enough that it would reach a height of X, but for the ceiling being in the way, you do the work of actually throwing the ball to height X.)

  • FGB as Rx’d
    WB – 38, 21, 20
    SDLHP – 22, 16, 12
    BJ – 24, 19, 15
    PP – 20, 15, 15
    Row – 18, 12, 14
    Wow that was ‘bad’.

  • jacinto

    the ceiling is the box comprende.

  • total – 236

  • Chris Gaskin

    Fight Gone Bad

  • Chris Gaskin

    Fight Gone Bad

  • Justin

    FGB as R’xd
    261… Felt pukie coming on after that first round. All I kept hearing in my head was “cant breathe!!!!”

  • Brett_nyc

    1st time doing this…box jumps first station
    BJ, 31,21,21
    PP, 35,25,25
    Row, 20,12,12
    WB, 17,13,16
    SDHP, 18,13,18
    Jack Bauer’s post wod arithmetic short changed me by 10 reps.

  • Moon

    FGB as Rxed
    Glad to have had Paul pushing me along here. Thanks to others for cheering me along in the 3rd round.

  • 277 first time doing FGB. First set of PP I did 41 reps which was freaking awesome for me. i’m still a little out of it from my cold/asthma issues, no biggie, things ought to be running normally in a few days.

  • 🙁
    Plain green salad for lunch, but otherwise fasted completely the last 24 hours for a blood test. Then logged my worst FGB ever: 188. Down 120 from my last performance.
    Dry heaves about 30′ post-workout, now (2 hours post-workout) still have terrible, terrible cramps in both calves, my left quad and my right lat.
    Apparently, glycogen helps.

  • Jack Bauer

    First FGB 237-not as good as I wanted but it will only go up from here. Subbed 14lb wallball and 53lb SHPDL. Shoulder felt okay today.
    Paul S-first time I saw the hair move and your score reflects that hard effort!
    Moon has become a beast post cert.
    Sorry Brett, arithmetic and WODs don’t go hand in hand!
    Titus that post workout WOD was almost as bad as FGB-you need help and I need my head examined for listening to you.
    Good to work out with you all. Won’t see you guys for the next six weeks-possibly on weekends. Get some people!

  • 264 – pr
    (14# ball/55# push press/55# sumo)
    Thanks to Robzilla for the encouragement tonight! Push press is my weakest link, but in the past I have done 45 pounds for the push press so was very pleased.

  • 226.

  • Kurt

    253 (benchmark)
    as Rx’d
    Happy with the score, as I left tired and with that soon to be sore feeling. Thanks to George as my counter and coach, you were a big help when I was sweating too much to see straight.
    Realized that my weakness continues to be in the weightlifting. Wallball (first station), rowing and box jump didn’t beat me down like PP and SDLHP did. I rowed 20, 16, 17 and it felt like a rest after the PP’s.

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