See you on the flip side (of the GHD)

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Friday 100122
Three rounds for time of:
50 Double-unders
50 Back extensions
Post time to comments.

More calorie-counting nonsense / I can haz calories
Diabetes doesn’t have to be part of a complete breakfast / Snack time never ends
Brewing up a civilization
Big benefits are seen from eating less salt
The house & home equivalent of the paleo diet?
Know Your Gabes: Lt. Gabe, left; Gabe K. (a.k.a. “Big Gabe”), right
Do you know when to stop?
My inner athlete (via)
Fix your knees


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    The Porch:
    Three rounds for time of:
    35 Double-unders
    35 Back extensions
    Three rounds for time of:
    25 Double-unders
    25 Back extensions
    Three rounds for time of:
    10-15 Double-unders
    10-15 Back extensions
    Suitable subs for double unders are tuck jumps or side to side hops over low hurdles. Video of side to side hops can be seen on the exercise demos page of
    My advice on double unders if you’re struggling with them is to count attempts, successful or not, and just make note of that fact when recording your time. The only way to get better at double unders is by doing double unders!
    Also, if you don’t regularly do back extensions on the GHD, be warned that you’ll get tremendous soreness in your hamstrings if you do this WOD as rx’d. Don’t be afraid to scale the volume down so you can walk this weekend.
    Lastly, if you can’t get access to a GHD, good mornings with the 45# bar are the appropriate sub for back extensions.

  • Lela K.

    Hey Lt Gabe! Remember me?

  • Lt Gabe

    Hey Lela! How are you? Where are you?
    Send me an email: gabriel.sganga at

  • Jenn

    Sleep: 21
    Pull-ups: 676
    WOD: 16
    I thought I was getting better at double-unders. Turns out, not so much: 16:56
    Paleo: Day 22
    Breakfast: Banana, fruit smoothie, shrimp tomato avocado mix
    Lunch: left-over goat chops
    Dinner: Citrus-flavored Cod with roasted veggies

  • Tim B

    took a rest day today. After hitting some rowing this week I’m not as recovered from the marathon as I thought.
    also tried macadamia nuts for the first time with breakfast, pretty good. high in fat only had 8

  • Brian

    The theory of recovery from a race is every mile you run you need that many days to recover.(this is not the case for ALL but for most, when it comes to longer distance races) So for a marathon you need 26 days to recover. I would take the same precautions, there is nothing worse then trying to come back too soon and having an injury that is even worse than before. I’ve seen that happen way to often.

  • Adam

    also go through the Cfe recovery workout, I did it for a week after the NYC marathon and it helped.

  • Ricardo

    10:27 rx

  • Ewen

    Fully agree with Brian, it’s easy to overtrain after that kind of effort.
    I thought I felt fine after my marathon and went quickly back into a SS cycle. Less than two weeks later, I strained my left quad after a soccer game (actually, after lifting heavy two days in a row and playing soccer that same evening), then reinjured it a month later because I started up to soon again. I screwed up two months of training (and my holiday skiing plans) because of my foolishness.
    No sense in getting injured or overtrained between now and Feb. 14th.

  • Lisa

    Run another marathon soon Tim – active recovery 😉
    Works for some – one ultra friend of mine used to run two 100-mile races just one week apart for years. He recovers really well.
    I think us mortals do need a little more rest though. Tim, rest on your laurels for a while until you are recovered.
    The CFE recovery workout sounds very useful.

  • Tim B

    thanks for the advise all

  • Brett_nyc

    50 DU
    135lbs snatches x 10
    3 rounds in 12:07
    Spiced up the wod with a little oly practice. DU’s were 3’s and 5’s, not a strong skill of mine.

  • Paul

    7:33 with Good Morning’s.
    95×10 + 14 strict pullups
    95×10 + 10 strict pullups

  • 9:15 RX’d

  • Rickke

    Made up clean & jerk / GHD WOD.
    9:52 subbed 125#

  • Sara

    Games prep wods for Saturday:
    3×15 ohs
    10 minutes to complete 2k row and amrap double unders
    50 c2b chinups, 50 burpee pushups
    Sophie and I will be doing these at 12, 2, and 4. Check opt’s website for specifics on scoring

  • Neeraj


  • Jai

    25:14, counting attempts at double unders. I did manage to get a few, and even managed to do a double-single-double-single set once. Got to keep practicing; I think that if I keep my focus on my hands instead of my jumping, I do better.
    Paleo potluck party tomorrow! I just sent my address out to the people who RSVP’d through the link. If you’re not on the list but find out you can come, text me tomorrow for the address. My number is 917-674-9666.

  • 11:15
    with good mornings
    30 Day Challenge:
    Paleo Diet: 22 Days
    WOD: 10
    Sleep: 8 Days
    Unfortunately I won’t be able to make the potluck.
    Hopefully someone will take pictures and maybe post a couple of recipes to the blog for us who can’t make it?

  • kj

    16 something, Rx’ed
    Still Paleo, just haven’t had time to blog it.
    Half Marathon Sunday. Hope my lack of long runs won’t hurt me out there.

  • Rickke

    13:33 as Rx’d
    I really need to practice double unders more.

  • Jai

    Almost forgot! Was practicing box jumps before the workout and am finally on a tall box. Sure, I can’t get multiple double unders, but at least progress was made on another front.