Rainy-day “Nicole”

In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (3 slots left)
In Manhattan
Elements # 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

Olympic Weightlifting Seminar #2 (Saturday, July 11th)
Friday 090626 (68) (64)
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 090330.

Ladies, it’s time we talked
A foot in the door of improved performance

There’s vinegar and then there’s vinegar (and notice that the quality stuff for taste also happens to be much healthier for you)

Post-exercise carbs may be counter-productive

NYC’s haut dogs
Unfancy Food Show this weekend
A time for drying

Dutch on scaling and CF

Free access to EJCN issue on trans fatty acids
Michael loves his pull-ups:


  • Scaling options from the CrossFit Brand X forums, along with some general advice on how to approach this workout:
    CrossFit does not ask for max efforts very often. Like “Lynne” this workout “Nicole” does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
    Are going for a number and not a max. Test your limits today.
    Big Dawgs and Pack:
    As Rx’d
    5 rounds of:
    Run 200 M
    12 beginner or assisted pull ups
    3 rounds
    run 200 M
    12 beginner or assisted pull ups
    Also note that given today’s inclement weather (or on any day) you always sub an indoor activity such as rowing, burpees, KB swings, or jump rope for the running.

  • dexter

    I love the run WODs on rainy days….NO SMOKERS

  • torch


  • Justin K


  • Brett_nyc

    nice numbers torch.

  • Davi

    I know it’s hard to do ‘virtual coaching’ AND it’s probably just a practice thing, but:
    does anyone have any guidance on more efficiently stringing together C2B pullups? I am now doing those exclusively. And I’ve gone from being able to do a decent volume of chin-over-bar without stopping and hanging on in stillness and revving back up again to only about 3 C2Bs before I need to ‘reset’.
    Trying to step up that pullup game before the Games.
    Any advice? Helpful anecdotes? Etc?

  • torch

    Thanks Brett.
    Davi – tighter gymnastics kips. I should be able to help key you in right before the contest.

  • Lisa

    Davi, it is great you are to C2B pullups at all – good job!
    This will be a fun if sweaty lunchtime WOD. It was already hot n humid at 06:00 this morning when I was out running. Thankfully I live right by Long Island Sound and can jump in to cool off.

  • Court

    Hey all-
    I’m going to be in a performance tonight through NYU’s “Studio Tisch” series at 8pm. The name of the program is called “Point of Departure”, a funny little movement piece that I was asked to participate in with members of NYU’s Graduate Acting program. It’s located at the Tisch School of the Arts, Schubert Theatre, 721 Broadway New York, NY 10003-6807 – (212) 998-1820. Admission by donation, runtime about 45 minutes.
    Come enjoy the show.

  • I saw Court’s performance in this piece awhile back and it was great. I highly recommend you go see him!

  • Brian

    great WOD this am. Damn it is was humid at 7am.
    Adam L good luck in your triathlon this weekend.
    Let us know how you do.

  • kj

    Did this WOD at the nicest globo-gym I’ve ever seen this morning. Apparently, Obama used to shoot hoops here.
    Used a gravitron and lessened the “assistance” between rounds 1 and 2.
    I got some comments while doing my 29 burpees.
    Hope the beautiful day here in Chicago gets to New York tomorrow!

  • Lisa

    Adam, have a GREAT time at the triathlon – I know you will do so well.
    My first time doing a WOD as RX’ed (hence the paltry # of pullups but I did enjoy the running) 🙂

  • Sara

    As usual, I’m a day behind. Yesterdays wod: 9 rounds+5+7
    and I just signed up for the level 1 cert in montclair in October… Anyone want to join me?

  • jim

    gillian. main-page. holy. spit.

  • Max

    hey guys just a reminder that tomorrow is the epic BBQ of BBQ, a Paleo festival for the ages at the brooklyn box. $10 all u can eat; featuring celebrity chefs and world class recipes. all profits go in support of Team America (AKA Crossfit NYC games team). Post on the blog if you are interested.

  • dan def

    I am a tentative yes for the BBQ tomorrow. What time again?

  • Jessica A.

    I have a favor to ask…
    Tim George Jr. is a client. If you all have a moment, could you put in a vote for him?

  • Josh Rosenfield

    Max, I’m in for BBQ and I’m bringing a friend from Albany CF.
    Is there a 5:30 class tonight? This ish is very confusing.
    By the way, let’s give some respect for the passing of MJ, he really touched me as a young boy.

  • Brendan

    Hey all,
    A little love from the west coast. Did Nicole today with a 30 pound pack.
    rationed the pull-ups a little.
    hope all is well,

  • max

    BBQ starts at 2

  • dan def

    I may not be able to get to the BBQ until later, possibly as late as 4. Y’all still gonna have eats left? 🙂

  • Jai

    Is the barbecue still on even if it’s rainy? I haven’t been to Crossfit Brooklyn yet, not sure what the setup is. But count me in. Dodge the drops, everyone!

  • Tony

    7 rounds – 69 pull-ups in pouring rain! 16-11-8-7-8-10-9

  • michelle foxman

    what is sub for runs tomorrow if raining? or if you HATE running 🙂

  • Rickke

    7 rounds (20-12-9-8-7-8-9 = 73 pull-ups)

  • Hari

    5 Rounds (26, 15, 12, 13, 13) = 79
    (68,54), (52,39)

  • Reagan

    6 rounds w/ 90 pullups
    Black Box (132,132)