Because you can never get enough GHD action

Fight Gone Bad IV is tomorrow, 9/26 at 11am-2pm (regular classes will also be occurring at the same time). Be there or be square.
Wanna sign up? You still can. Click here.
Can’t be there but want to donate? Click here.
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#80 Tue/Thur @ 9pm is SOLD OUT!
#81 Mon/Wed @ 8:30pm, starts October 5 (just 1 slot left!)
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)
NEW! #83 Mon/Wed @ 9pm, starts October 14

Friday 090925
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Compare to 081014.

Happy birthday to Brandon!
Commercial cavemen cookies? (and where to buy them)
Are we meat eaters or vegetarians, part 2 (discusses the “expensive-tissue hypothesis“)
Athlete’s foot-in-mouth
Strong mama
10 dirty little restaurant secrets
(which reminded me of this, but you should also read his whole book)
Secrets of strength
The look of Elements graduates who are glad to have just finished “Fight Gone Bad”:


  • Leah

    BYE BYE CrossFit NYC! Thanks for having me : )
    If you’re ever in ATL come see us at CrossFit Smyrna!

  • Davi

    Thanks for posting the strong mama link.

  • Alexei

    Thanks for stopping by Leah! It was awesome to do a couple of workouts with you… now who will be crazy enough to show up on a weekend to do burpee and run workouts on a saturday?

  • Brian

    todays WOD 135# but substituted Abmat situps for the GHD

  • Sara

    Bye Leah!!! It was nice having another girl in the gym… I’ll miss you!

  • Meghan

    Hope you are well. I was in the black box a time or two this summer but had to come back home to ohio due to lack of funds! anyway, wanted to let you know that i am a member of crossfitnasti here in cincy, ohio and wanted to share a story with you that I hope you share with crossfitnyc. A girl from my gym, katy, a freaking badass, had an intruder in her apartment last weekend. most likely, having the intent to rape. she woke up to him kneeling by her bedside. what did she do…beat the shit out of him! there is a news story. she is a huge inspiration to all people and how strong crossfit can make us mentally and physically. i know you’re a believer of this so i thought you should know. here is the link.
    please watch,share and keep doin what you’re doin! inspire!
    and check out when you get a chance.
    oh and i got my first pull up last week and it was an awesome feeling, just like you said it would be! happy fall!
    meghan watkins

  • Ari Karason

    Check it !
    Nicole is amazing

  • Scaling options for today’s workout, courtesy (as always) of the wonderful CrossFit Brand X forums:
    Big Dawgs:
    as Rx’d
    women 95#
    The Porch:
    For time:
    115 lb Squat clean, 10 reps
    50 GHD sit ups
    115 lb Squat clean, 8 reps
    40 GHD sit ups
    115 lb Squat clean, 6 reps
    30 GHD sit ups
    115 lb Squat clean, 4 reps
    20 GHD sit ups
    115 lb Squat clean, 2 reps
    10 GHD sit ups
    women 75#
    For time:
    95 lb Squat clean, 10 reps
    50 GHD sit ups
    95 lb Squat clean, 8 reps
    40 GHD sit ups
    95 lb Squat clean, 6 reps
    30 GHD sit ups
    95 lb Squat clean, 4 reps
    20 GHD sit ups
    95 lb Squat clean, 2 reps
    10 GHD sit ups
    women 65#
    For time:
    55-65 lb Squat clean, 10 reps
    25 Sit ups
    55-65 lb Squat clean, 8 reps
    20 Sit ups
    55-65 lb Squat clean, 6 reps
    15 Sit ups
    55-65 lb Squat clean, 4 reps
    10 Sit ups
    55-65 lb Squat clean, 2 reps
    5 Sit ups
    women 35-45#
    For time:
    35-45 lb Squat clean, 10 reps
    25 Sit ups
    35-45 lb Squat clean, 8 reps
    20 Sit ups
    35-45 lb Squat clean, 6 reps
    15 Sit ups
    35-45 lb Squat clean, 4 reps
    10 Sit ups
    35-45 lb Squat clean, 2 reps
    5 Sit ups
    women 10-20#

  • Jai

    Having a potluck party at my place tonight. If anyone wants to stop by, be welcomed! Note that an RSVP is needed, as I’m giving my doormen a list. Just remove the spaces for the URL:
    w . w . w . t i n y u r l . c o m / A t o J a i
    See you all tomorrow!

  • Sara

    Rest day dinner Friday, October 2nd at Rodeo. Who’s coming?

  • Brett_nyc

    Great story Meghan. Thanks for posting.

  • MEGHAN! Thanks for sharing that wonderful story. So glad to hear you’re kicking ass in Cincinnati. Yes, there’s nothing better than your first pull-up!

  • Reagan

    As Rx’d 18:36
    Black Box (201,201)

  • brian

    Please check out Lisa Madden’s incredible journey through Leadville 100 miler at

  • dan def

    Meghan, great story, thanks for sharing and congrads on the pullup! Please let one of our favorite crossfitters know about your pull up:
    Reagan, great work! We have to figure out some way to honor you if… make that WHEN you go 365/365 on the black box challenge.

  • JoeR

    Did anyone notice that today’s WOD is INSANE!?!
    I am still not right from last Friday’s GHD WOD.

  • Lisa

    Joe, I agree with you completely! My torso, ribs, abs, everything, still have twinges from the Friday GHD WOD. I plan on substituting situps with an abmat.

  • Jeff

    The single most important thing you can do to make high volume GH sit-up WODs more bearable is to do GH sit-ups more frequently. That means, try to do this WOD with the GHD if possible.
    You’ve had a week to recover since the last WOD with GH sit-ups, and even if you’re still feeling it a little, just go ahead and suffer through the first few reps (scale down the reps if you have to, but at least try to use the GHD). Your recovery time after this workout will be significantly shorter than what you felt this past week. If anything, you’ll flush out the remaining DOMS. Moreover, if another GH sit-up WOD comes up next week, it will feel much, much more manageable. In this case, it is true that the third time’s the charm.

  • Lisa

    I was afraid someone would say what you just said, Jeff 🙂
    It is better to get back up on the horse. I am just surprised at how long the soreness is lasting.

  • Reagan

    Dan Def, hey thanks. I’m sure I’m just as much of a bad example of not taking it easy every so often. But I’m definitely shooting for 274,274 or whatever the exact number is.
    I’d like to second what Jeff just posted. I added 20-30 GHD situps to my standard warm-up and it really helped me on intense GHD workouts.

  • Jill

    13:19, 53#, abmat hq standard situps

  • Sara

    13:39… 95lbs, only did the first 50 GHD, rest were abmats. I will add these into my warm up every day!

  • kj

    13:07 w/ 45# and GHD sit-ups.
    I really wanted to do these in large sets. It started well with a 30/20 split, a 20/20 split, but when i went for the next 30 unbroken, it started to crumble to bits. I greatly prefer the even 30’s split on last Friday’s WOD than this front-loaded progression.
    Also, please don’t let me ever take a few weeks off from heavy stuff again. The back squats from Wednesday are hurting me big time.

  • Hari

    (68,54), (55, 42), (57, 44)

  • Bari

    #55, HQ abmat situps

  • Kurt

    11:46, sub 2x1pood KB squat cleans to protect the injured nerve in my wrist. GHDs felt good, although I broke up the sets more than most of the speed demons above.
    Then did heavy KB swings. Tabata intervals, 7 swings an interval with 2 pood. made it 18 intervals (9 minutes).
    Finished up with a hang from the pull up bar for time (1:57). Good times.

  • Mike K

    14:59 rx’d
    I haven’t done many GHDs lately, and it was apparent in how long they took. Need to start doing them more in warmups.

  • Lisa

    Great session under Torch’s dry wit this evening.
    11:07 with 65#, abmat situps. I did a warm up with some GHD situps but they were too painful to even consider doing for the WOD.
    Hang from the pullup bar was a nice cooldown (2:24).