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Tuesday 091215
Back Squat 3-3-3-3-3 reps
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Gymnastics seminar with Gillian Mounsey at CrossFit NYC
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Success and how we get there
10 ways to blunt your athletic potential
The paradox of the aging athlete, part 2: connective tissue
Conditions are never “just right”
Fasted training boosts muscle growth?
Jim H. benches, Gabe spots:


  • From the CrossFit BrandX forums:
    Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.
    How to dress for this workout:
    1) Weightlifting shoes, or at the very least Chuck Taylors (NOT typical sneakers with thick, squishy bottoms). If you don’t own either of those options, believe it or not dress shoes or combat boots will better mimic the right type of support than typical sneakers can. Final option: just wear your socks. But whatever you do, NO SQUISHY SNEAKERS!
    2) A cotton t-shirt works best for the low-bar back squat. Avoid slippery man-made materials. You can even put chalk on your t-shirt where the bar will rest to help keep it in place.
    3) Shorts or pants that allow you to squat below parallel with no restrictions.

  • jim

    I have a 2pood AKC bell for sale. This is a competition style KB with the sanded handle. Price is $95 and would make a great gift for someone. Let me know if anyone is interested.

  • GabeK

    Regarding yesterday’s fish oil talk….
    Some misconceptions…Mike was absolutely correct, all that matters is EPA+DHA, and yes, Costco’s regular fish oil is no longer broken out. Also, the regular Costco stuff freezes damn near solid…not a great sign.
    You want a fish oil that breaks out EPA+DHA, and subsequently offers a relatively high percentage of the two as a ratio to the entire quantity of oil.
    Costco does have an enteric coated product that is about 700mg EPA/DHA broken out, and is 16 bux for 180 capsules. This is by far a better deal than anything else I’ve seen.
    Liquids are much more concentrated, but when you do the math on $/gm Costco has everyone beat. Also, Costco’s stuff can easily be purchased online for a slight premium WITHOUT a membership.
    I strongly advise everyone to search vigorously, especially on Robb Wolf’s site. Fish oil questions are always the same, and get asked over and over…so the information is easy to find.

  • Justin Katz

    Did the Back Squats this morning

  • Tim B

    back squats

  • Did the squats after lifting today (which sucked).
    Topped out at 341×3 which should not have felt as heavy as it did. My body has been fried because of that damn deadlift.

  • Reagan

    Black Box (261,261)

  • Mike K

    275, 295, 305, 315(1), 225(5)
    Lost my back arch on the 315 set. Backed off to 225 to get a few reps with perfect form.
    I intended to start heavier and get to a heavier weight as PR for 5 is 315, but these all felt heavy today.

  • Sara


  • kj

    130×3 (PR)
    Been too long since I’ve done these.

  • Emerson

    165 x 3
    185 x 3
    205 x 3
    205 x 3
    225 x 3
    cashout: fighter pull ups 6, 5, 5, 4, 3

  • Mike Mishik

    ….made up row/turkish get up yesterday, 2 full rounds + 490 meters, matt smoked it

  • Lisa

    First time doing back squats in this format so worked on form, not that I could have gone heavier.
    145 f
    140×3 (PR)
    Luckily I was able to work with Elizabeth who was pushing hard, and we grabbed whoever was available to spot us.

  • Brett_nyc

    Previous 5RM was 345, so big PR today
    1RM somehow still stuck at 370

  • Cathy

    First time posting on NYC, Hi!
    Cash out- 10,9,8,7,6,5,4,3,2,1
    tire jumps, sit ups, 32lb kettle bell swings

  • Rickke


  • Jai

    Welcome, Cathy!
    For today’s exercise, I slid around my apartment in socks. A lot. Not sure if this will positively impact my fitness but grand fun nonetheless. Might replace sweeping.

  • Ari Karason

    felt strong
    could have gone heavier but form was focusing on good form.
    Does anybody know where to get the Buddy Lee jump rope here in NYC?

  • brad s.

    200, 205, 215, 225, 235

  • Lenny

    Workout at Crossfit Hardbodies where they do alot of metcon stuff.
    5 rounds for time
    15 clean and jerk w 105 lbs
    15 burpees
    400m run
    I wAs the first one out the door for the run but somehow got passed
    by a girl even though I never saw her. I think she cheated to take first honestly. I crushed all of their athletes. Weak.

  • Joe P