Helen obviously got the idea from Diane

In Manhattan
Elements # 62, 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (4 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20
NEW! #68 Tue/Thur @ 8:30pm, starts July 28

In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (4 slots left)
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
Monday 090622 (68) (61)
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Post time to comments.

“Weakness is a crime–don’t be a criminal!”
What’s with the short shelf life for athletic greatness?
The restaurant analogy
How paleo/primal eating patterns improve your health
Nobu’s no-no: The rise and fall of the bluefin tuna
What’s new at Sandow (via)
You really do change from the inside out
In CrossFit, if you want it, it will happen

Steve deadlifts:


  • torch

    10:49 Rx’D. should have been faster. HSPUs got me good

  • Justin K

    16:45 Rx’D

  • Paul

    We running outside or subbing double unders for this?

  • Bari

    This was my first attempt at a 6am WOD and I’ll need to work on reconditioning my body to work that early in the morning. I wasn’t too happy with my time, but couldn’t recover my breath fast enough in order to push harder. Such a catch-22. Thanks Jeff for spotting me as I work on my HSPU form!

  • Matt K

    11:02 as Rx’d

  • Adam M

    So I just wanted to pause a bit here, especially after seeing yet more ridiculous times posted by Torch (less the blah blah blah complaining about hspu’s et al), and reflect upon how I feel xfit has helped me re-develop as an athlete. Sure I took approximately 12 years off from physical fitness, but I eventually realized the need for a more active approach toward health and fitness. On the purely health related side, I’ve lost a bunch of weight, gotten stronger, lowered my resting heart rate and blood pressure, and generally taken some great initial steps in improving my physical fitness.
    Healthier? Yes, but a bit of a boring rah rah type post. Until I mention this. On Friday, I witnessed Court Wing voice google the phrase “wookie homeworld” into his iphone in response to a claim that the arboreal world of Kashyyyk was in fact their home planet. That’s customer service.

  • Kirk

    Always a pleasure to train/ compete with Brian and Anthony in the mornings…
    Funky little warm-up from Jeff with some jumping of rope, a few light weight KB swings and ROM HSPUs.
    Ran through some Z-Health Drills Court gave me for my shoulder between the warm-up and the WOD – made a world of difference.
    WOD as Rx’d 12:17
    I’m with Torch on the nastiness of HSPUs and them being the slow down factor. Need to work on my back arch and head placement.
    Wrapped up with a foolish array of Mid-line Stability work with Brian and Anthony: Three rounds of walking lunges halfway down the box and back with a 45# plate held overhead. Between each round we did all sorts of nasty drills like various planks and other interesting movements that I don’t even know what to call…
    Fun was had by all, especially everyone who was watching.

  • Lisa

    Adam, I would have liked to have heard that!
    Not that your post was boring – it is great to hear how well Crossfit it working for each individual.

  • Reagan

    As Rx’d 15:09
    Black Box (128,128)

  • Scaling options for today’s workout, courtesy of the CrossFit Brand X forums:
    Big Dawgs:
    as rx’d
    women 35# (16kg)
    3 rounds for time
    Run 400 m
    21 dumbbell/kettlebell swings, 35-45# (16-20kg)
    12 HSPU (or progressions)
    women 25# (12kg)
    3 rounds for time of
    run 400 m
    15 kettlebell/dumbbell swings, 15-25#
    9 HSPU (or progressions)
    3 rounds for time of
    run 200 m (run/walk)
    12 kettlebell/dumbbell swings, 5-10#
    6 HSPU (or progressions)
    HSPU progressions:

  • Kirk

    Shorts. Yes, shorts.
    I am curious what shorts people prefer to wear to Crossfit in…
    I ask because I need a couple new pairs (seems a good reason), but also because I have two pair of great Lulu Lemon mens shorts that were clearly desinged by someone who had never done a sit up… They have a zippered pocket right in the back just below the waist band which makes sit ups extremely painful.
    Stylish perhaps, expensive for sure, but not very clever.

  • Kirk,
    Definitely seems like a question to ask Mark Rippetoe when he’s in town next month.

  • Zach Singer

    Kirk —
    Ummm…shorts without zippers in your ass should be an easy first step.
    Anything though — I am a soccer player, so I have a ton of old soccer shorts that I usually wear. Work fine for me. Board shorts and fight shorts typically work well for a lot of people too.
    In general – just get cheap shorts that you can squat in and situp in and won’t fall off while you’re running. I think that will pretty much cover the bases. Anything else I take care of with compression shorts underneath – it helps keep the bar from catching you sometimes during Oly lifts if you miss your form a bit. Not good for rowing that, as it generally creates a bit of a pinch with the back and forth and repeated extension of your legs / hips.

  • Ewen

    I could say that it serves you right for buying Lululemon shorts –but that’s simply dodging the issue.
    Alternatively, I could tell you that board shorts are the CF garment of choice –but I find your lack of tribal tats disturbing.
    In the end, Hari’s suggestion seems the most reasonable.

  • Sara

    Did yesterday’s pullup wod:
    30:41, 34 sets, 10# for weighted pullups
    Last time this took me 37:42, 46 sets, and I only used 6lbs, so this is a nice victory! Love that my pullups have actually gotten better… even at the expense of my bloody hands.

  • kj

    Is there no male equivalent of Soffe shorts? This may be the first time I’ve ever thought it might be easier to be a girl.

  • torch

    i’m so confused…

  • george

    after 16 days of absolutely no working out, i ran the shelter island 10k with my wife. Besides the time off, I have done nothing but main site wods ytd.
    my time was 54:21 (8:50 miles) – i was pleased considering i checked back to both my marathon (well one marathon) and triathlon days.
    my best 10k was like 48 minutes, my best half marathon was 1:49 and my 10k split for the new york city tri in ’05 was 51 minutes

  • Rickey

    16:11 with 500m row, 1 pood Kettlebell sub
    Thanks to Brian and Kirk for the great CFE Running Seminar this past weekend.
    Going to practice CFE drills and hill repeats tonight in central park around 6:30pm if anyone wants to join me.

  • juan
  • kj

    What a relief, Juan!
    However, you guys really get the shaft when it comes to color selection. I’m fairly certain I’ve owned soffe shorts in nearly every hue pictured here:

  • Jeff

    I have the lulu Response shorts with the zipper on the side instead of over the tailbone.
    Also, places like Modell’s will sell simple exercise shorts made by Russell Athletic and Champion for around $10.
    Personally, I’m not a huge fan of board shorts or fight shorts since they’re sort of relatively expensive (although not as expensive as lululemon’s) and I like having pockets to hold stuff.

  • Lt Gabe

    I couldn’t resist joining the shorts convo. The best shorts, hands down IMO, are the Soffe Tricot running shorts. Juan, Paul, Keith and any other devildogs around the box can attest to the superiority of these nuthuggers affectionately known in some circles as “Num Nums” or “Silkies”. Whatever you call them, they’re comfortable, don’t restrict movement, and display your wares for all to see.

  • Fred

    I recommend shorts made of 2 or 4-way stretch material. Better ROM and they don’t bunch up when you squat. Nike and Under Armor has some running short in the $30 price range which might do the trick. Nice thing about running short is that they have a built in brief liner.
    If you want boardshorts, Crossfit HQ has their own stuff but they’re expensive ($58). Check http://store.crossfit.com/products/mens-grey-wod-fight-short.
    You can also check Quiksilver. The stretch fabric is called Diamond Dobby Technology. But that will set you back $60 again. Not recession friendly. You’re supposed to go commando with boardshorts so I don’t know how that feels when working out.

  • Chris

    Kirk, I would second Jeff’s suggestion, wal mart or target has $5-$10 shorts that work very well, offer full movement and wont cost you. The Starter brand at wal mart has all kinds of good stuff, the shirts and shorts all work good and are basically the same thing as stuff in the $30-$50 range

  • juan

    nice, def approve of the ladies soffe shorts, maybe the box should get their logo printed a couple dozen.
    The soffe onion skin shorts are way toO short and drafty for me. 🙂

  • Aaron

    RE shorts: I like boardshorts in general and since starting crossfit have found them decent for working out (great for hanging out and hiking). Quicksilver and most of the surf companies for that matter often have amazing (> 50% off) sales, so if you are wanting a pair they don’t have to set you back $60.00.

  • kj

    I would love to own a pair of soffes with the box logo. If anyone else is interested, I will totally make this happen.
    12:23 for today’s WOD. Did the HSPU’s off the box, but everything else was as rx’ed. That’s right, I used 1 pood.
    25 (yesterday’s) + 26 (today’s) = 51 burpees. That will teach me to forget a day.

  • Ashleigh

    12:25 with 1 pood kb, hspu’s off the box. KJ you got me by 2 seconds!!
    And 26 burpees, yay burpees!
    …I would buy CF NYC shorts.

  • Kim

    13:11 w/ 1 pood Kb, hspu off box.
    KJ, nice job with the pood!

  • Josh Rosenfield

    10:36 Rx
    26 Burps
    I would buy CF shorts as long as they say HIT THE BOX on the ass.

  • Kirk

    Excellent suggestions. Thanks, guys!
    Perhaps I should have mentioned that I got the Lulu Lemons as a gift, but I bet I would not have noticed the zips on the back…
    I’m with Juan on the Soffe onion skins being way too short – or most running shorts actually.
    Looks like I need to go Boardshort sales hunting.

  • Chris

    Hey Juan, it looks like I will be able to make the Games on Friday July 10, we stop there before vacation. I wont be able to get there until Noon, but I would love to help you guys out between and during the events, just let me know what I can do.

  • Steve-O

    Lt Gabe,
    In the Army we call those shorts “Ranger Panties” or “Dick Stabbers” and its obvious where they got that second name.
    I have these shorts from EMS and they are good for everything we do at the box and more.

  • Brett_nyc

    all, kb unbroken, hspu unbroken on round one but got down to singles on reps 8-12 of round 3, up to 3rd floor.

  • Jessica L.

    I think if we are going to go down that road with the shorts, then they should say POWER SNATCH.

  • Jeff
  • 9:33
    sub hspu on plyo box

  • juan

    hah jessica wins.

  • Hari

    16:23 HSPU’s 2.8 inches less than full ROM
    (68,54), (49,36)

  • Craig_Cinci

    Long time since I’d done deads so:
    425, 445, 455, 465, 475, 480(f), 480(f)
    6 min AMRAP
    7 Goblet Squats (2 pood KB)
    7 PU
    7 V-ups
    5 rds + 7 PU
    Slowly but surely
    Think I forgot about Saturday’s too:
    3 rds – 7:49
    10 Cleans (135#)
    30 Walking Lunges
    When I say cleans I mean full squat cleans. Tired my legs out.

  • Aaron

    RE boardshorts on sale: check out any of the 3 Quicksilver stores in the city. They always have racks of sale items plus random promotional sales like buy one get on free. Provided you don’t wear 29, which is possibly the hardest size to find, you should be set.

  • Rickke

    13:04 w/ 1 ab mat. HSPUs extra slow by the 3 round.
    Dan’s finisher: knees-to-elbows ladder – 14 rounds and a tired core.

  • Paul

    as Rx’d (two abmats for HSPU’s, 55# KB)
    17:38 total
    Handstand guys are absolutely killing me. I was down to singles for the last 1 1/2 rounds but powered through it.
    Cash out was Dan’s knees to Elbows, got to ten before my hand ripped again/grip gave out.