16-minute workout

In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26 (3 slots left)

In Manhattan
#84 Tue/Thur @ 9pm, starts October 20 (3 slots left)
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27
#87 Mon/Wed @ 9pm, starts November 4

CFE-NYC Rowing Workshop on Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)–only a few slots left
Tuesday 091020
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 090809.

This week’s CrossFit Endurance:
CFE running tonight 6:30pm @ Central Park (meet at Columbus Circle)
CFE running tomorrow morning 6::45am @ Black Box


CrossFit gets some press as “fantasy fitness”
Migraine headache diet
Foodista–the wikipedia of recipes
DO’s (moustaches, Led Zeppelin) and DON’T’s (tofu, tanning) of “70’s Big”
The business of CrossFit (CFJ–free download)
Coach Jacinto shows the young ones how it’s done with a PR on the weighted pull-up at 85#:

Jacinto’s 85# weighted pull-up! from CrossFit NYC on Vimeo.

And because Zach finds 145# worth of metal to not be “interesting” enough for weighted pull-ups, he’s now taken to asking the smallest female in the room (that’d be Annie) to provide a more challenging type of resistance:


  • Jenn Tang

    I did this WOD back in August when I first joined –
    my number was 261 (23, 52, 71, 115).
    Today I got 343 (69, 78, 66, 130).
    I’d call that improvement!

  • Scaling options for today’s workout courtesy of the CrossFit BrandX forums:
    Big Dawgs and Pack:
    As Rxd
    Cut the work in half!
    Do three rounds of work:
    Pull ups- Assisted or Beginner pull ups (not ring rows)
    Push ups- Box or wall push ups (Not knee push ups)

  • brian

    CFE running tonight 630p @ central park meet at columbus circle
    tomorrow morning 645a @ black box

  • Ari Karason

    426 total

  • Emerson

    235 rx’d. I really need to learn how to kip.

  • Justin K


  • Brett_nyc

    Awesome job Jacinto!

  • Lisa

    15+26+78+103 = 222

  • elizabethW


  • Rickey

    Over the past couple weeks i started taking high doses of Fish Oil and its giving me headaches. I started taking (Carlson Fish Oil Softgels 550mg EPA/DHA per pill) 2 pills twice a day with meals and have slowly increased the dose to 4-5 pills twice a day and have noticed a strange headaches right above my eyes. I thought maybe my pills were bad so i changed to a different brand of fish oil and i still get the same headaches. i’m not alergic to fish or any other foods and I have never had problem with headaches in the past. Has any one else had this experience?

  • Kirk

    Good crew this morning.
    Nasty WOD… Felt totally weak – before, during and especially after.
    72+71+76+126 = 345
    Came out waaay too hard on the pullups – 16 first 20 sec down to 6 for the last three rounds…
    Fun times.

  • Ari Karason

    426 total

  • Ari Karason

    Oh shit, was going to put that on the brkl blog site.

  • Lisa

    Ouch, Rickey, that sounds bad. I have been taking them for a couple of months and have noticed NO effect. Hopefully they are quietly doing their thing.
    Could it be the gel material itself affecting you? Maybe drink the stuff in liquid form if you can handle the taste.

  • Sara

    346 as rx’d. Nice job Ari!

  • Mike Mishik

    367 rx’d…legs are jellooooo after the squats….cashed out with tabata push presses (102)

  • michelle foxman

    285 pr by 25. thanks Dan!

  • Kent B

    367 total

  • Martin P

    350 total
    Rickey – I had headaches – it was water on the brain – I cured it with a tap on the head

  • Tony

    1.5 weeks to the marathon.
    CFE with Brian and the crew tonight in Central Park.
    Each lap is 250-300m.
    1 lap then 40 squats
    2 laps, 30 squats
    3 laps, 20 squats
    4 laps, 10 squats

  • Reagan

    As Rx’d
    55+65+101+122=343 PR+25
    Black Box (220,220)

  • Sophie

    259 total, last time I got 321… not sure why my number was so much lower this time

  • Hari

    (2×8,6×7), (6×11,12,11), (2×15,6×14), (7×18,19) = (58,89,114,145) = 406 (PR)
    (68,54), (55, 42), (61, 48), (14, 8)

  • Brett_nyc

    chest to deck, unanchored situps. PR is 351
    nice job Hari.

  • Craig_Cinci

    PU – 80
    PSU – 62
    SU – 78 (frog style HQ SU)
    Squats – 160
    Total – 380
    Not my PR but I’ll take it right now.

  • Alexei

    8-8-8-8-6-5-6-6 = 55
    6-6-6-6-5-5-4-3 = 41
    10-10-10-10-9-8-7-8 = 72
    16-16-16-16-16-16-21-20 = 137
    Total = 305 (PR)

  • Alexei

    Forgot to add – butterfly situps for sit ups

  • Zach Singer

    Chest to deck on all pushups
    Situps unanchored with no abmat.
    Pullups – 89
    Pushups – 83
    Situps – 76
    Squats – 160
    Total – 408
    Quite a bit off of PR, but that was with anchored situps…so who knows.

  • kj

    Pull-ups (blue band): 23 (down 4)
    Push-ups (modified): 50 (down 3)
    Sit-ups (HQ standard): 100 (down 3)
    Squats: 120 (up 12)
    Total: 293 (up 2)
    Sit-ups were anchored last time, but everything else is the same. I would not be surprised if my upper body strength has already begun regressing.

  • Mike K

    351 total
    HQ style situps.
    4 off my PR, did a better job of pacing myself last time. This time just went for as many as possible.
    apparently I added wrong while at the box too.

  • brad s

    forgot a round of pull-ups and squats when adding at box.
    chest-to-deck, hq w/abmat, and otherwise rx

  • Jeffrey B.

    Pull Up – 69
    Push Up – 78
    Sit Up (HQ style) – 97
    Squats – 139
    Total = 383

  • Jai

    Joined the CFE folks at Central Park last night.
    As Tony said, each lap is about 250-300m.
    1 lap then 40 squats
    2 laps, 30 squats
    3 laps, 20 squats
    4 laps, 10 squats
    Thanks to everyone for the encouragement!

  • Lisa

    CFE on Tues. night was a good workout, and added more squats on top of the WOD, what fun!
    Quads and hammies feeling it this morning.

  • Jeffrey B.

    PR by 28, BTW.

  • 345

  • Rickke

    359 rx’d – anchored sit-ups
    didn’t feel the greatest after making up weighted pull-ups. Thanks for timing/counting, Hari.

  • Tom Sers

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    For the first week nothing really different happened to me just felt jittery during the day but then week two rolled around and that was when things started to be noticed. So here I am at the end of the cycle, last pills were taken yesterday and im about 14lbs heavier and alot stronger.
    I recommend this to anyone wanting a bit of a jolt with stuborn plateus. Ofcourse its not a miracle pill, you have to go hard when at the gym, get good recovery time and eat sensibly.
    I plan on doing another cycle in a month or so. Unlike other pro-hormones, and testosterone boosters, that make you feel you’re just swallowing thin air packaged in plastic, this stuff actually works, from power to lift to mind aggression it works.

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