Be Heroic

Big thanks to Kent, Sara, Mike K., Grant, Mike M., Martin P., Zach, and Alexei–all of whom have joined me in signing up to be a part of Team CrossFit NYC for Fight Gone Bad IV on Saturday, September 26th.
We’re raising money for 2 great charities: Athletes for a Cure (a program of the Prostate Cancer Foundation) and the Wounded Warrior Project (an organization our very own Keith Zeier did tremendous things to support earlier this year).
Whether you’re a member of CFNYC/CFBK or not, we’d love to have you participate as part of Team CrossFit NYC. Sign up here to participate and in the comments below let us know that you signed up! (Please note that there’s no minimum amount of money you have to raise to participate, though raising $150 or more will get you a limited-edition FGB4 t-shirt.)
If you can’t participate but would like to support our efforts, please click here to donate (then type “CrossFit NYC” as team name then donate to a particular individual on our team).
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19

In Manhattan
#79 Mon/Wed @ 9pm, starts September 21 (3 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (4 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5

Thursday 090917
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
Compare to 060615.

Happy birthday, Scott R.!

Until one is committed

It’s not the economy, stupid

Push-up progressions from CrossFit Kids (they work for adults, too!)
Self-regulation of energy intake
“Drop that spoon”–calling bullsh*t on breakfast cereal as a health food

What sort of exercise can make you smarter (you get 3 guesses)?
1 injury, 10 countries–a journey in health care
Do it right now for the warriors:

Fight Gone Bad IV – Do It Right Now from Sportsgrants on Vimeo.


  • kj

    So all it took was the prospect of a third 16 hour work day in a row to get me up at 4am to mimic a WOD in my building gym.
    25:02 with modified push-ups (no pull-up bar) and dumbell thrusters (30# – why are these so, so much harder?!?). Runs were legit.

  • Alexei

    Allison – you made some typos in your links
    The address for “drop that spoon” is somehow squished in the middle of an extra http, and a page break (
    ) somehow made its way into the url string for the NY times article.
    On the bright side – you now know that I actually read the things that you post 🙂

  • Alexei

    Ok, it seems not all http tags are stripped by this message board and the page break I put in parentheses is one of them (and it actually got rendered)… by “page break” I mean br in between .

  • george

    i had already been signed up for fgb at Virtuosity. does anybody know the breakdown of the donations between WW and athletes for a cure? is it 50-50? I have had a few donors ask.

  • Sara

    FGBIV participants: Kent Bailey, Allison, myself, Torch, Mike K, Mike M, Grant Lee, Martin P, Zach, Alexei, Lt Gabe… Who else is in? Lena, Annie, Leah, Michelle, Sophie, Jenn?

  • Adam

    is there a way to donate to the affiliate?

  • elizabethw

    Thanks for the “until one is committed” quote Allison. It’s been my favorite since I was about 16.
    Can’t participate in FGB because I work on Saturdays but I will donate.

  • Craig_Cinci

    Don’t think I’ve posted since Brett kicked my ass in the Hybrid workouts last week. Anyway:
    9/14 – Practiced burpees for the challenge
    30 Burpees – 1:21
    Rest 5 min
    30 Burpees – 1:11
    9/15 – 3×5 Front Squat
    255, 275, 285, 295(1), 290(F) – Heavy gravity day
    9/16 – Karabel (Justin “Thor” suggestion)
    16:21 – I could not have imagined how much this would suck. Probably the first time I’ve done more than 1-2 135# snatches.

  • Tim B

    Adam I would just pick a person and donate to them, the money will all and up in the same place regardless of the participant or where they are doing it

  • Allison Bojarski

    Adam, I’d suggest donating to someone who hasn’t yet hit the $150 mark at which they will qualify for the free t-shirt! : )

  • Adam

    ok donation done, good luck to all,
    I am swimming the little red lighthouse swim that morning but hope to be finished in time to cheer some fights.

  • jim

    For anyone interested in Competition Kettlebells:
    Let me know if anyone is interested… with significant interest, we will go ahead and purchase a bulk order.

  • Gabe K

    Daniel Rx’d – 27:09

  • Annie

    Sara – I would love to participate in FGBIV but will be in Houston for the weekend!

  • Jenn Tang

    Sorry, I’ll be in California that weekend – I’ve donated instead.
    Good luck to everyone participating!

  • Sara

    Thanks to everyone who can’t be there but is putting in a donation, it is much appreciated!

  • lt gabe

    20:29 rx’d dislocated shoulder on 1st set of pullups. Thanks for fixing me up Court

  • Natalie

    Did this one at my local Globo Gym at lunchtime. I for one am looking forward to the UWS box.
    Pack lite (25 pullups with an off-setting 34#; 30# DB thrusters; some, er, pauses to get to 25 and 21) – 23:26

  • Rickke

    19:57 as Rx’d
    Great job to folks in the 12:30 class!

  • Lt Gabe

    George here’s an answer for you direct from FGBIV HQ:
    Thanks for your email and question. Fight Gone Bad IV is produced by the Sportsgrants Foundation, a 501c3 non-profit organization. As a fundraising event production company, we take on all the expenses of the event. About 80% or more of the funds raised will go directly to the charities.
    This is how it works: Once Fight Gone Bad IV is over and the event expenses are subtracted from the total raised, 20% of the funds raised goes to the Wounded Warrior Project and the balance goes to Athletes for a Cure. This has been the arrangement for the last few years.

  • Alexei

    30:4X (I think… forget exactly what).
    No fun…

  • Nick V.

    All: what are your painful pull-up induced callus remedies, other than slicing them off? And if you do cut them off, what do you do after? Just wondering how to deal with mine.

  • Alexei

    Nick: there are as many “remedies” as there are crossfitters.
    The ultimate remedy is to increase your grip strength through doing things like pull ups and kettlebell work and the such, as a stronger grip means less mobile skin on the bar. And even then it’s no sure thing.
    In the mean time, if you’re human (like me), you somehow have to deal with the occasional rip of your hands.
    It really all depends on what you want. If you want quick healing, I’ve found that applying Neosporin frequently during the day heals the area in a day or two (I recently had to do this to a rip in a particularly bad spot that refused to heal and kept on getting deeper and more painful)… alarmingly fast. But I’ve also found that it re-blisters and rips really easily.
    Some people have found success with rubbing salt on the things, or dipping them in warm salt water.
    Personally, what seems to work best for me is doing nothing, and avoiding any kind of moisturizers (even hair conditioner), and letting the thing heal naturally and toughen up. This takes more time, and your hands look like you dig graves for a living, but the tougher skin tends to rip less for some reason. At least this has worked for me and the person who suggested this to me (after I gave up on salt and neosporin), but it makes most crossfitters cringe, and I’m sure someone will tell you that it’s the dumbest thing they’ve heard, rightfully so.
    I still keep the neosporin around in case the blister becomes really stubborn.
    Experiment around and see what works for you.

  • Sorry this is late, but for the record, here’s some scaling options for this WOD (useful on rest day if you’re doing a make-up):
    Big Dawgs:
    As rx’d
    For time:
    35 Pull-ups
    400 meter run
    75 pound Thruster, 21 reps
    800 meter run
    75 pound Thruster, 21 reps
    400 meter run
    35 Pull-ups
    For time:
    25 Pull-ups
    400 meter run
    65 pound Thruster, 21 reps
    800 meter run
    65 pound Thruster, 21 reps
    400 meter run
    25 Pull-ups
    25 Pull-ups (or progressions)
    200 meter run
    25-45 pound Thruster, 21 reps
    400 meter run
    25-45 pound Thruster, 21 reps
    200 meter run
    25 Pull-ups (or progressions)
    15 Pull-ups (or progressions)
    200 meter run
    15-35 pound Thruster, 15 reps
    400 meter run
    15-35 pound Thruster, 15 reps
    200 meter run
    15 Pull-ups (or progressions)
    Puppies and Buttercups, use combination of beginner or assisted to get your pull up numbers.

  • Mike K

    Tapering off for Hybrid Challenge
    3 rounds of
    3 squat clean & jerk 155lbs
    5 box jumps to the tire
    7 burpees
    3:57 i think
    Nick – the best thing is to take care of the callouses before they rip. I usually cut them off before they get too bad then I’ll file them down so they are smooth.
    If they do tear, I find keeping them covered with neosporin on them for a few days works best for me. You can also try that liquid band-aid stuff too if they’re not too bad, but it hurts like hell when you put it on.

  • Sara

    Nick: cut off the dead skin, clean them with alcohol… They looked pretty nasty! I soak mine in salt water and put chapstick on them (I use this brand called chopsavers… It’s made for brass players, so it doesn’t have anything nasty in it). You’re probably not supposed to use chapstick for one reason or another, but it works for me.

  • Nick V.

    Thanks so much! I’ve had them before post-WOD but this is the first time they actually sting to the touch! I do need to work on a better grip, though…

  • Matt K

    As Rx’d 18:12, tried really hard to catch Brian but ended up about 40-50 behind him. Nice job Brian.

  • Hari

    (68,54), (55, 42), (51, 39)

  • Zach Singer

    First, in terms of caring for calluses, you have options. I would suggest a callus shaver from CVS or Duane Reade. The $5 or so kind that they generally sell for use on foot calluses. Shave them and smooth them when they get too thick, this will help prevent big ridges that will eventually tear.
    Use less chalk. I’m not saying don’t use any, but most people use too much, in my opinion. The extra chalk creates too much friction.
    Grip the bar tighter. The more you let your hand rotate around the bar, the more friction you’re creating. Your forearms should hurt after big sets of pullups. It’s better than tearing. (This may need to be accompanied with increasing shoulder flexibility for some people).
    If you do tear, there are options there too.
    Non-medicated chapstick works surprisingly well. Apply throughout the day to keep moist. Tears will heal quickly.
    Salt and water can work well also.
    Cetaphil is supposed to be quite good – but the shit’s expensive and I don’t think you really need to go that route.
    I say go with chapstick. Heal that shit quickly, and focus more on preventative measures going forward.

  • Reagan

    As Rx’d
    Black Box (195,195)

  • Jeffrey B.

    Zippy. Felt good.
    19:37, Rx.

  • Jeffrey B.

    Zippy. Felt good.
    19:37, Rx.

  • Greatings, Thank you! I would now go on this blog every day!