Difficult AND complicated.

ELEMENTS WORKSHOPS UPDATE (including first-ever MORNING Elements!):
Elements #44 M/W/F @ 8:30pm, starts March 30
Elements #45 M/W/F @ 7:30pm, starts April 6
Elements #46 M/W/F @ 8:30pm, starts April 13
Elements #47 Tue/Thur @ 8:30pm, starts April 14
Elements #48 M/W/F @ 7:30pm, starts April 20
NEW! Elements #49 Tue/Thur @ 7am, starts April 21st

Thursday 090319 (59)

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090108.

Words of wisdom from Bill Starr (Rip’s coach back in the day)
Brynith on “Murph”: pre-game and post-carnage
Alice Waters on 60 Minutes (via)
Outstanding in the field
The Coach Boz OHS warm-up
Crossfitters as Renaissance men (and women)
Think for yourself–in training, in business, in life
Bacon, butter, eggs–real foods take on fake foods

The lunchtime class goes through some pre-WOD Z-Health drills taught by Court:


  • Allison Bojarski

    I entitled today’s post “Difficult AND complicated” because this is a tough workout but it’s also a little complicated as to how to do it properly. Be sure to read that paragraph at the end that explains how this workout works. It’s easy to misunderstand (as some people did last time–just read the comments from the last time this WOD came up).
    Anyway, here are the SCALING OPTIONS from the CrossFit Brand X forums:
    Big Dawgs
    as Rxโ€šร„รดd
    women – 35#
    Ten rounds for time of:
    3 Weighted Pull-ups, 35 pounds
    5 Strict Pull-ups
    7 Kipping Pull-up
    women 20#
    5 rounds
    5 assisted or beginner pull ups
    10 practice kips on the pull up bar
    Puppies if you are unable to kip at all, max hang each round.

  • Jeff

    Regarding rest day dinner status, I have a table for 7PM at
    Le Barricou for 16 (http://www.lebarricouny.com/). That is the full capacity they say they can seat for us in their back room that evening.
    As of the moment I’m writing this, my Facebook invite say I I have 15 “confirmed” and 5 maybes.
    Here’s who I have:
    Audrey, Good Sam, Torch, Luke S, Kurt,
    Craig R, Nicole G, Jeanette, Kevin (P), RMF (green J. Lo shorts)
    Juan, Nicole W, Allison, Sophie, me
    Let me know if I’ve forgotten anybody.

  • Zach Singer

    The Renaissance Man article is sort of cool — nothing new really, just restating the usualy Coach Glassman stance on non-specialization, but making us sound cockier than normal with the mention of da Vinci, Michelangelo and such. Not that I’m complaining — we all should know by now that I’m totally cool with being cocky.
    That said, forget the article — focus on the picture. How good an idea to bottoms up squat a really heavy kettle bell. I think I know something I’ll be trying soon. And after that, of course, will be to develop the strength, balance, and shoulder girdle flexibility to do it with two 2 poods at once…

  • Kirk

    I’d like to find who put this WOD together and do something bad to them…
    As Paulie said in Rocky: “It’s mentally irregular!”
    Here’s how the irregular played out:
    22 Sets
    First 3 rounds unbroken (which, in retrospect, may have been a mistake and killed me and my grip…)
    First 5 rounds w/ 45#, next three rounds with 35#, final 2 rounds with 25#!!!
    This is one nasty WOD…

  • BEE

    Thanks for the shout out Allison!
    Not exactly excited for this one. I’ve been trying to double up on the warm-up and cool down with pull-ups recently so I can master the kip, and my hands were shredded yesterday. Looking forward to doing further damage tonight!

  • Kurt

    Bee- Not sure if you noticed, but you now have the top woman’s spot on the Brooklyn wall for Murph.
    Congrats, She-Ra.

  • Joe Tully

    Did the event invitation for the Rest Day Dinner come from CrossfitNYC? If so, I don’t think I received it.

  • Jeff

    Joe Tully
    The invite came from me, not CFNYC, and it was distributed amongst the CFers in my Facebook friends list. I realize that ends up excluding some people who work out at the box, but I didn’t feel like sifting through CFNYC’s 1000+ friends when it would be simpler to post in the comments section.
    As of now, the restaurant reservations manager has told me that he has 16 seats for us in his larger party dining room. I already have 16 people who have said that they are coming and 3 maybes. It’s been my experience that a few people may flake out and not show, and its just as likely if not more to have people show up unexpectedly. I’ve never eaten at this restaurant before, but hopefully we’ll be able to work something out if we end up with more than 16 in our group.

  • Allison Bojarski

    Joe, no, the invite was created by Jeff. That’s why we’ve also been posting about it here on the blog.
    I run our CrossFit NYC Facebook page and we’re got over a thousand friends on there, so it’s difficult to send out invites only to members…
    Sorry about that!

  • Levi

    Down in Florida for two weeks visiting family and friends…my brother has a set of weights, one barbell, dumbbells, and a basic pullup/dips contraption at his house, so I managed to do this at home.
    10 rounds with a 30# dumbbell
    Broke it down into 3 weighted pullups, 3 strict, 2 strict, 4 kipping, 3 kipping
    Cooled down with some nice, easy 5×5 deadlifts @ 135#.

  • Tony T.

    I didn’t RSVP for dinner as I have plans earlier in the evening. But if the group goes out for drinks after, I’m game.

  • Joe Tully

    No worries at all on the invite. I just thought I might be missing something.

  • Rickey

    On Sunday April 5, 2009 there is a 10K trail race up in Van Cortlandt Park called the Urban Environmental Challenge. It’s the only “real” trail race in nyc . Anyone interested???

  • jim

    i just tried to logon to the sites to register. holy shit, they could be the worst websites i have ever been on. registering for anything should not be that difficult. active.com wants a $13 registration fee… 13 bucks for the world’s worst website is nuts. i’m going to call direct to see if i can bypass that site, they do not deserve any of my money.

  • Gabe K

    I’M BACK…so I’ll see everyone this evening.
    Levi: I’ve got a buddy who is helping build-up Crossfit Broward. They workout at a couple different parks depending on the day of the week. My friend lives in Cooper City..so I don’t think it’s far from you either way.

  • juan

    29:06 rx’d (25 reps)

  • Absurdity = this WOD + me
    Okay, a word to the wise:
    *Do not stuff 2 X 2.5# plates DOWN YOUR SHIRT (boob failure!)
    or, if you do, wear a bra (I think it actually would have worked if I had been wearing a sports bra instead of relying on the ‘built-in bra’ thingie)
    It’s really hard to remove the weights from your shirt while holding on with one hand and not mashing your sensitive parts to a pulp
    So, amidst much inefficient faffing around with the weights, here’s how it went for me
    I used a blue band for some of the dead hang pull-ups beginning at round 2 and all of the kipping pull-ups in every round (seriously need to work on kipping)
    On round four I dropped the weights altogether
    On round five I switched to using the band for ALL pull-ups
    also, I destroyed my hands. Bandaids ahoy!

  • Davi

    Unrelatedly, I raise my eyebrow (both of them, even) at the turkey bacon v pig bacon analysis.
    It’s possible to get turkey bacon that is entirely organic, devoid of weird synthetic shit, not cured, and quite tasty. It may not be ‘authentic’ bacon, but who cares?

  • Rickey

    Take a look at the Active.com website again. It’s not a $13 registration fee to active.com. The race registration fee is $15 and if you are a Active.com member the race fee is reduced to $13.

  • Dan Def

    *Do not stuff 2 X 2.5# plates DOWN YOUR SHIRT (boob failure!)– Davi
    Davi Davi Davi. Please explain to me how you could POSSILBY see stuffing two 2 1/2 pound plates into your bra ending well.
    I am sad to see the rest day dinner is all filled up. Our gym is getting bigger and bigger every day. We need to find some restaurant where we can take the place over. I bet with a little advanced notice, we could get 30-40 people easily. Come to think of it, I think we had 30 people at the Spanish restaurant rest day (Erica’s birthday) dinner in Manhattan a few months ago.

  • Levi

    Gabe, that’s awesome. Send me his name and contact info and I’ll definitely contact him. Thanks!

  • Jeff

    We had 2 dozen people for the October rest day. It’s tough to find a place willing to seat all of us without requiring a set menu (usually $50+).

  • Hari

    33:38 (46 Sets)

  • Brett_nyc

    60 sets, yes 60.
    many singles in 45’s and in the 5’s. 7’s were unbroken through round 6.

  • Reagan

    As Rx’d: 18:14 w/ 29 sets
    Black Box (59,59)

  • Bret_nyc

    Had to post right after me huh? ๐Ÿ™‚ Nice job.

  • Aram

    Couldn’t really do this. The last time I just did 150 pullups with a red band. But…
    Did six rounds with some combo of weighted jumping pullups, jumping pullups and most importantly kipping pullups. I basically went from about 1.5 kipping pullups before tonight to being able to chain 7 in a row for the first set. I’ll take that. After round six, my shoulders were done and I switched to a green band. 22:45 (49,19)

  • Davi

    Dan – I couldn’t get them to stay in my pants, really, so I thought I’d give it a whirl up top.
    It almost worked.
    plus, I seem to be developing a (comical?) habit of making certain aspects of each WOD unnecessarily complicated (ref explosive/descending and ascending handstand pushups)

  • Mike

    First time doing this and it is a brutal WOD.
    21:26 and 31 rounds with a 12kg KB.
    Probably could’ve handled a bit more weight, but either way, was down to 1’s or 2’s on the weighted, and 1, 2, or 3’s on the strict. Kips were unbroken in most rounds.

  • Jeffrey B.

    57 Sets
    Rd 1: 45#
    Rd 2: 35#
    Rd 3-7: 25#
    Rd 8-10: 15#
    5 new calluses
    1 blister