Walk it out

In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
#13 Mon/Wed @ 8pm, starts September 23

In Manhattan
#73 is SOLD OUT!
#74 Tue/Thur @ 6am, starts August 25 (just 1 slot left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!
Friday 090821
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090613.

It’s not okay
Does exercise reduce your cancer risk?
Aram on his experience at the CF Level 1 cert he recently attended
“I hate working out”

Brooklyn member Luke S. puts his CrossFit strength to work:


  • Scaling options for today’s workout, from the CrossFit BrandX forums:
    Big Dawgs and Pack:
    As Rxโ€šร„รดd
    Walking lunge 100 ft.
    15 Pull-ups (beginner or assisted okay)
    15 Sit-ups
    Walking lunge 100 ft.
    12 Pull-ups (beginner or assisted okay)
    12 Sit-ups
    Walking lunge 100 ft.
    9 Pull-ups (beginner or assisted okay)
    9 Sit-ups
    Walking Lunge 100 ft.
    6 Pull-ups (beginner or assisted okay)
    6 Sit-ups
    Walking lunge 100 ft.
    15 Pull-ups (beginner or assisted okay)
    15 Sit-ups
    Walking lunge 100 ft.
    12 Pull-ups (beginner or assisted okay)
    12 Sit-ups
    Walking lunge 100 ft.
    9 Pull-ups (beginner or assisted okay)
    9 Sit-ups

  • Jeff

    The DOMS from 400 ft of walking lunges should help flush out the DOMS induced from yesterday’s Karen.

  • Zach Singer

    Aram – good write up on the experience at the level 1. Would write a more legit response, but I’m pretty damned tired.
    So all I’ll say – you might want to fix a name in the presentation…
    Adrian Bozwell should be Adrian Bozman
    Just wanted to give you the heads up.

  • dan def

    I liked the cancer/exercise article. This is an example of yet another study where the health improvement observed between exercise such as Crossfit and exercise such as walking on a treadmill is dramatic.

  • Aram

    Thanks Zach, fixed. I had Carswell on the brain in that sentence.

  • torch

    7:56. Not a PR. Felt rough

  • Zach Singer

    Rx’D + (Due to ass rash from the DU / SU suckfest last week.)
    Regular Walking Lunges
    C2B Pullups
    GHD Situps
    9:40. Wasn’t sure what to expect

  • Dianne

    Thanks to Jacinto and the morniing crew for getting me through this hell, especially Torch and Kelly who did not let me give up.
    I hate you guys.

  • Davi

    Okay, CFNYC swimmers – who’s going to the lovely rec center and/or outdoor pool some time soon?
    I am still in Gimpland: Got my MRI results and I have a split tendon.
    The doctor described it in two ways:
    1) like a rope that splits in the middle with the strands coming apart, but coming back together
    2) like a piece of paper folded in half and torn apart at the middle (presumably with connection on each side of the tear)
    So I’m going to stop biking now too. The doctor recommended what he calls “forced torture” – an immobilization boot and crutches – as another healing tool if I continue to meet with limited success through PT and my own work. It’s clear, though, that because of how I live my life, I have taken certain things for granted. Not dancing, not lifting, not running, not hiking or playing tennis or doing other things I love to do in summer is resting. But biking around NYC is not resting, even if it is transportation. I need to scale back even more.
    So I bought some goggles, earplugs, and a swim cap. I like doing handstands and flips in the pool, but I could use some inspiration/company on the swimming-as-training/exercise front.
    Email me or facebook me or post here or whatever if you’d care to make some swimming plans!
    And if you have any healing suggestions – trad Chinese doctors you’d recommend, acupuncturists, etc – send ’em my way. I’m already sucking down the joint support supplements. I’m going to pick up some Zheng Gu Tui Na tendon lotion. I have begun teaching at the gym in shoes and I will tape when I’m teaching in studios. I will go back to the PT today and consider immobilization.
    I welcome your suggestions and warm, fuzzy, healing thoughts!

  • Tim

    10:18 Rx’d
    first time doing it
    then ran up to 72nd st with Lambert

  • Hey all
    Just wanted to let you know we are doing Murph tomorrow out here in Williamsburg at 11am. Come on by CrossfitVirtuosity.com if you want to join the awesome Murphy goodness.
    Also sign up for Fight Gone Bad IV. It’s going to be a helluva good time and we get to help raise money for two good causes. http://fgb4.org

  • torch

    Dianne! But I love you…
    I’m very proud of you for getting through that! You’ve got a lot of strength in you!!! Way to bring it out!!!

  • Kelly

    15:42 rx’d ….my hands are permanently mangled.
    Good job Dianne. I’m so glad you toughed it out!!!

  • juan g.

    lookin good luke!

  • Jeff

    I want to have a frisbee catch in the park–Central or McCarren. Who wants to come?

  • Justin Katz

    I am so proud of you that you made it through today workout.
    Way to Go Girl!!!
    Today workout finished in 11:57.

  • Zach Singer

    Aram –
    No worries. I figured that was the case.
    Dianne –
    Strong work this morning – I came in just as you were powering through the end – way to finish strong!
    Davi –
    Some advice from a soccer player who has encountered numerous ankle injuries – and one pretty significant one last January (simultaneous broken metatarsal and rolled ankle leading to severe tendonitis – opposite feet).
    Take the boot, and the crutches if you need them. Lay off for real – I’ve seen you in the gym still doing stuff – and I understand how hard it is not to do that – but just give your body time to relax as a whole system. You will recover faster and more fully, and will thank yourself for it later.
    In terms of swimming, I’m not sure you’ll find that to be suitable either – in my experience, it requires a lot of ankle strength and stability to effectively kick (whether using a sprint style freestroke, flutter kick, scissor kick, or even butterfly). It is seriously demanding and actually engages ankle stabilizers more than you might think.
    So have some Drank, “Slow your roll,” and seriously let your body just recover…
    Note: NOT actually recommending Drank as a beverage – I just think this shit is hilarious. In the words of Dave Chappelle…it’s purple baby…mmmmm

  • Zach Singer

    Also check out this K Starr video from the journal. It’s great info and viewing for anyone, especially if you’ve been fighting some injuries lately.

  • Tripp

    Hey Guys!!
    Had a second on a lunch break and decided to check in on the CFNYC blog. Things are going great out here in Enid America. We hit the flight line in less than two weeks so keep your fingers crossed I’m not practicing my parachuting skills anytime soon!
    I can’t leave without good natured ribbing towards my buddy Zach – I love this quote from above:
    “Lay off for real – I’ve seen you in the gym still doing stuff – and I understand how hard it is not to do that – but just give your body time to relax as a whole system. You will recover faster and more fully, and will thank yourself for it later.”
    I love it. Classic.
    Seriously though – I was proud to say I’ve worked out with the likes of Zach and Jacinto and the whole CFNYC team. I’ve gotten more than a few comments from other CrossFitters out there who have seen these guys in action or have seen media featuring them andor CFNYC. I wear my t-shirts with pride!
    I’m looking forward to a WOD in mid-October, and getting to catch up with you all then. Take care and keep up the good work!!

  • kj

    21 and change.
    3 minutes slower than last time, but I downgraded from the green to the blue bands between then and now. How much longer will pull-ups elude me?
    Hang in there, Davi!

  • Brett_nyc

    Day 5, so laid off the metcon and did a nice slow bench day.

  • Brian

    8:50 rx’d
    very tired probably should have taken day off.
    enjoy the weekend!

  • Davi

    Zach –
    Thank you for your words.
    I secretly know about swimming. I know. ๐Ÿ™ I know I probably shouldn’t really swim either. I got a toe cramp the other day – the feet are super active in swimming. I’m just…I dunno, I could swim without my legs? ๐Ÿ™‚
    Anyway, thanks.

  • Reagan

    As Rx’d 12:12
    I would love to be able to watch Torch do this WOD so I could figure out how he does it so fast! I did everything unbroken still lost over 4 minutes.
    Black Box (175,175)

  • Davi

    By the way, the swimming w/o legs bit was a joke.

  • Martin P

    13:56 RX’d

  • Levi

    10:57 as rx’d
    Great job to everyone in the afternoon class today!

  • John Arthur

    19:27 as Rx’d
    Levi, you’re a monster! Rock it out 12:30 kids

  • Craig_Cinci

    Still in Chicago. Did a Zach idea (yeah, I know, probably a stupid idea):
    DB Cleans (50#) Full Squat
    DB PP (50#)
    13:48 – I am so slow right now. Still taking baby steps depending on what hurts.
    Can’t wait to get back to a real gym.

  • Alexei

    17:09, done with GHD for extra flavour.
    Needed to go faster, really. I only figured out that going faster and longer (counterintuitive!) makes the lunges easier on like the fourth set. Pull ups sucked.

  • Kent B

    11:32 as rx’d

  • Sara

    15 and change as rx’d. Thanks hari!

  • Rickke

    Another quality workout at Crossfit Southside in Jacksonville. Really liking the programming and structure there.
    2 Rounds:
    30โ€šร„รด Inchworm
    5 Pullups
    10 Hip Extensions
    15 MBCleans
    Max Pullups in 10min
    3 attempts
    7 x 1
    95-115-125-135-140-145-150 (f – looked more like power clean followed by an ugly front squat)

  • Mike

    9:28 rx’d in BK – PR by 2:18 which I largely credit to Torch’s motivation.
    Cash out with some SPEAR and other self defense drills.

  • Mike M

    11:00 rx…still a little dizzy from the handstand holds (1:40ish)

  • Hari

    (68,54), (55, 42), (32,26)

  • Jai

    Pull-ups with beige band, which seems at least a little bit smaller than the blue I’ve been using. Managed to do one with the tiny purple, but wouldn’t have been able to do the whole WOD. Maybe next week! 17:56.

  • Kurt

    12:09. Better than last time. Still not good.

  • Ewen

    “By the way, the swimming w/o legs bit was a joke.”
    Davi, it doesn’t have to be. You can get one of these: http://www.swim-shop.com/product_info.php?products_id=33862

  • tony

    12:49 as rx’d.
    (17, 13)

  • jim

    6.49… 6 seconds off of pr. need to stage the lunges closer to the bar like last time.