Z-Health Seminar with Court Wing (Saturday, June 13th)
CFE Running Seminar (Saturday, June 20th)
Olympic Weightlifting Seminar with Brian DeGennaro (Saturday June 27th)
In Manhattan
#57 Mon/Wed @ 8:30pm, starts June 1 (just 1 slot left!) SOLD OUT!
#58 Tue/Thur @ 7am, starts June 2 SOLD OUT!
#59 Mon/Wed @ 7:30pm, starts June 8 (3 slots left just 2 slots left!)
#60 Tue/Thur @ 8:30pm, starts June 16 (3 slots left!)
#61 Mon/Wed @ 8:30pm, starts June 22
#62 Tue/Thur @ 7am, starts June 23
#63 Mon/Wed @ 7:30pm, starts June 29 (5 slots left)

In Brooklyn
#9 Wed/Mon @ 7pm, starts June 17
Friday 090529 (68) (43)
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090412.

Learning the gymnastic kip (CF Journal, subscription required)
Your inner dialogue makes a big difference
Cause or symptom?
Preserving time in a bottle (or jar)

Size really does matter
In search of the perfect warmup
Top 10 brain books
“Folks, it is simply impossible to PR all the time.”
More on the NE Qualifiers, this time from Jon Gilson

25 and over (via)
Happy birthday, Hari!

CrossFit lego land (photo courtesy of CrossFit Unlimited):


  • SCALING OPTIONS courtesy of CrossFit Brand X forums:
    Big Dawgs:
    As Rx’d
    If you cannot do a muscle up use a 5/1 ratio.
    150 pull ups 150 dips
    3/1 ratio seated muscle ups
    90 seated muscle ups
    Yes I have scaled up here. If you have been CrossFitting for awhile you should be able to do a muscle up, it is not even a rated gymnastics move, it is simply the way a ringman gets up on top of the rings to START his routine.
    The Porch:
    As Rx’d
    If you cannot do a muscle up use a 4/1 ratio.
    120 pull ups 120 dips
    2/1 ratio seated muscle ups
    60 seated muscle ups
    For time:
    15 Muscle-ups
    If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.
    For time:
    10 Muscle-ups
    If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.

  • I’m still trying for my first muscle up but I thought would share this cool inspirational video on the main site.
    And no Gabe, the Asian guy on the right is not me.

  • Jeff

    Which CF exercise involves a dismembered head stuck to the wall?

  • Anna

    wall ball

  • Rory

    Has anyone seen a set of black etymotic earphones floating around the box? I think I lost them on wednesday. If you found them, please email me at rorycberger AT gmail. Thanks.

  • Jeff

    Check the lost and found bin. There were some headphones found very recently.

  • torch

    10:34. I suck at muscle ups

  • Robzilla

    Although I think Gilson writes great articles and I can’t wait until new ones come out the link above was actually written by Patrick Cummings.
    It’s easy to mistake because he has some top notch writing/story telling skills as well.

  • Rory

    Thanks Jeff, will do.

  • Kurt

    Urbanathlon- Apologies if this is a repeat, but I am disappointed that there will be no NYC Urbanathlon this year. I ran the last two years and they were the most fun I ever had racing.
    For those with family or friends in the Chicago area, they are still doing that race. If you are interested, definitely sign up early. Both races filled up fast, with last year’s NYC being closed out 2 months before race date . With only one race this year, I would assume it will fill up even earlier.

  • Erik

    Hey Kurt-
    Why aren’t they doing a NYC Urbanathlon this year? I ran in it the last two years as well and it was a great time.

  • juan

    DNF at 30min cap (28 Muscle-ups) so effing close.

  • juan

    + 8 burpees

  • Levi

    Happy Birthday, Hari! Thanks for all you do at CFNYC!

  • Brian K.

    Silly question but will there be a 5:30 class tonight?

  • Kevin P

    Happy B-day Hari!

  • kj

    Oh, boy! Happy Birthday Hari!!!!!!! I second Levi’s thanks.
    Brian, I’m pretty sure there’s never a 5:30 on Fridays.

  • jacinto


  • Brett_nyc

    Happy Birthday Hari.

  • Nicole W.

    Happy Birthday Hari!

  • Ewen

    Happy birthday, Hari.

  • Kirk

    Happy Birthday, Hari!
    Many happy returns.
    Great coaching from Jacinto this morning!
    No way I was going to do Muscle Ups with my arm still messed up, but Jacinto worked Chris and I through some excellent progressions to practice the movement and work form.
    Then, as promised, Jacinto worked with me on my Deadlift form. Serious coaching and form dissection which really improved my deadlift. I may be starting to understand that lift a little – and it made the heavier lifts seem so much lighter! Gracias, Jacinto!
    Today’s quote of the day comes from Brian (who totally smoked today’s WOD and made it look easy in the process):
    “Two isn’t enough…and three is too much”

  • Dan DeF

    Happy Birthday Hari. Crossfit NYC is continuing to grow and progress on your watch.
    I am still sore from Wed Black Box WOD of heavy SDHP and 150 wall ball shots with side order of muscle ups.

  • Denise

    Happy Birthday Hari.
    We don’t stop playing because we grow old; we grow old because we stop playing — George Bernard Shaw
    Keep on playing!!

  • Dan DeF

    From: Me
    To: You
    Re: Summer reading list
    Step 1. Buy Enter the Zone used for $4 delivered to you:
    Step 2. Read it as you would a college text book: take notes, underline, highlight, ect.
    Step 3. Buy Starting Strength for $30 delivered to you:
    Step 4. Read it as you would a college text book: take notes, underline, highlight, ect.
    Step 5. You are now more knowledgeable than the vast majority of Crossfitters.

  • Mike

    Happy Birthday Hari!

  • juan

    Happy Birthday Hari. Im sure your going to kick this wods ass today. nice pic.
    as per dan’s reading list, also read the paleo diet.

  • Robzilla

    Happy Birthday Hari!

  • Reagan

    As Rx’d 10:02
    Black Box (111,111)

  • Zach Singer

    Happy Birthday, Hari!

  • Alexei

    Happy Birthday, Hari!

  • Sophie

    Happy Birthday, Hari!

  • Jess R

    Happy Birthday, Hari!

  • Steve-O

    Happy Birthday Hari!
    Today’s WOD RX’D:
    4:29 which is almost 8 minutes faster than last time. Must be all the vodka I drank last night!

  • Davi

    9:55 – 30 kneeling to standing MUs (tried and mostly failed not to jump at all) followed by 10 starting from the top of the dip, putting my feet on a box, going to the bottom, back, and pushing through (does that description make sense) – Keith suggested this maneuver, which was great practice for me
    Then 10-1 ladder of pullups and ring dips with lavender band (13:08)
    Thanks Keith!

  • Davi

    happy birthday, Hari!

  • Lt Gabe

    Happy birthday Hari!
    17 MUs in 4:34 but the rings are so heavily taped that I now have no arm hair left on the outside of my forearms. I abandoned ship and moved onto heavy KB swings and GHD work.

  • Elizabeth

    Happy Birthday Hari!

  • Max

    Happy Birthday Hari

  • Audrey

    Happy Birthday Hari!

  • Brian

    happy birthday Hari
    I have a challenge for Crossfitnyc….
    Team CrossFit Elite Fitness Academy. Mt. Wilson Trail Race. 67 starters, 67 finishers. 52 new Pr’s and 6 medals. Coach Eric LeClair has built and incredible CrossFit family. A passion for performance and community
    Lets beat Crossfit Elite Fitness Academy.

  • Brett_nyc

    PR by over 2 min. paced off at 20sec intervals, did the last 3 as fast as possible.

  • Hari

    Thank you, everyone.

  • torch

    Happy birthday hari

  • Aaron

    Happy Birthday Hari!

  • Lisa

    Brian, that race looks like a beautiful location and that’s a great performance by Team Crossfit. But by 8.6 miles I’m just warming up 🙂

  • rickey

    Happy Birthday, Hari!

  • erica

    Happy Birthday Hari!!!

  • juan

    If there are any stragglers out later tonight with no plans,
    gonna go see ‘drag me to hell’ at regal 13 on 42nd (1145pm). Meeting up at nizza/5 napkin for drinks before the movie

  • Jessica

    Happy Birthday Hari!

  • Hari

    (68,54), (33,26)

  • Tony T

    Happy Birthday Hari.
    60 Jumping Muscle-ups. 10:55
    Brian – I’d proudly wear a CFE/CFNYC endurance t-shirt. Also like Rickey said, we should def register a team with the New York Road Runners.

  • Grace

    Happy birthday, Hari!!!

  • juan

    nice time hari.

  • kj

    24:23 w/ major substitutions – 120 green band pull-ups and 120 box jumps.
    I love crossfit.

  • kj

    *box dips. I already have Kelly on the brain.

  • Mike

    first time rx’d – last time this came up was my 2nd WOD and the first time I had attempted a muscle up…. needless to say i didn’t have them then.
    Mental note for next time – lower yourself in a controlled manner rather than dropping down and catching yourself on the rings to avoid tearing skin off your hand… Ouch!

  • jeffrey b.

    Happy b-day, Hari.
    Substitution RX, 120 pullups and 120 ring dips in 29:30.

  • jim

    heavy weighted pullups the day before plus about 30 muscleups the day before nft.
    5.37. was shooting for sub 5.

  • Matt K

    As Rx’d 6:59 (PR by at least 3 minutes)

  • 55


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