Pull your own weight and then some

BIG NEWS! We’ve added a weekly women-only free beginners’ class on Mondays at 7-8pm, starting this Monday, March 15. Spread the word and sign up now!
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.
#109 starts March 16 SOLD OUT!
#110 Tue/Thur @ 8pm, starts March 23 (only 2 slots left)
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29
#111 Mon/Thur @ 6am, starts March 29 (5 slots left)
#112 Mon/Wed @ 8pm, starts March 29 (3 slots left)
#113 Tue/Thur @ 9pm, starts April 6

Sunday 100314
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 091019.

Go see our very own Emily play bass at PrezFest tonight at 7pm
Surfing’s new wave of aerialists
Eat your vegetables: Bok choy
The last five pounds
Emily skiing:


  • How to scale today’s WOD, from the CrossFit BrandX forums:
    Big Dawgs-Pack-Puppies
    If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.
    If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 5 assisted pull ups using as little resistance as possible.

  • Emily

    Hey guys!
    Just wanted to let you know that tonight’s show is more a celebration of Art Blakey’s music than a ministry like the webpage makes it look like. It’s going to be some great music and after I play with my band, alumni from Art Blakey’s band will get up and play. Should be a great show. Hope to see some familiar faces out there!

  • Hari

    55, 65, 75, 80, 82, 80(F), 75(F)

  • Lenny

    2 pood KB swings
    GHD situps

  • Leslie

    small red band which was the first time going to the smaller band…yay!
    Did five with the small red band
    Two with the little tiny placebo band
    Decided March 31 is my deadline to do a full unassisted pull up. Anyone reading this, please cheer me on for this life-time goal to be able to do a pull up. Here at crossfit, if I get it by March 31, it will have happened in only 2 1/2 months.

  • james keller

    20, 35, 37.5, 40, 42.5, 43.5(f), 40

  • Jeff

    Cool WOD, Lenny.

  • Mike K

    rowed 1 min on, 1 min off for 10 rounds
    Rower said I totaled 3,105 at the end, but I don’t think I made it that far given what I recall of the splits at the end of each interval.

  • Ashleigh

    Got up to 27.5 # weighted pull-up. Didn’t really kip but I was definitely hitching at the top. Fun 🙂

  • Bryce

    53, 65, 70, 80, 90 PR, 95 PR, 100 (F)

  • Dave A.

    I work out at BBB, I have met some of you before, I am competing in sectionals, have only been crossfitting regularly for about 5 months and was hoping for suggestions on resting before the comp. The last 3 weekends I have done doubles using a lot of sectional wods to get used to that level of intensity and to get used to doing that workload in a single day. My friends from home who are competing are doing tuesday, Thursday, and Saturday of next week, doing shorter WODs, 5-12 minute range, then the following week doing some skill work on Tuesday (overhead squat, HSPU, Double Unders), then complete rest until the comp. I was thinking of mirroring this, any suggestions? Thanks David

  • Grace


  • Dave-
    The taper your friends propose makes excellent sense, though if you’re still fairly new to CrossFit, the neurological upside of a little bit of additional practice would likely outweigh the small additional workload of that practice.
    More specifically, at five months of CrossFit, I would modify the taper to include workouts on M/T/Th/F of next week, and skill work (light loads, not much exertion) M/W of the following week.

  • kj

    Still under the weather but did this with the little purple band. Some felt near impossible, some felt too easy.
    Pull-up total at 991.

  • Tony

    25, 35, 45F, 40, 45F.
    Finished up with some back squats.

  • Dave A.

    Thanks Josh, I have to rest tomorrow, but will reloook at how I schedule training.

  • Rickke

    @ BBB
    Three rounds for time of:
    400 Meter Run
    15 Dumbbell Thrusters (25#)
    20 Push-Ups
    30 Jumping Lunges (Split Jumps)

  • Rickke

    And happy birthday to Mike K. and Justin K.!

  • jim

    That mountain looks lovely. I want it.

  • Emily

    Jim, That mountain is in Courmeyeur, Italy. just on the other side of Mt. Blanc.
    Thanks to Carlos for coming out tonight! It was nice to see someone I know out there. 🙂
    Happy Birthday Mike K.!

  • Lenny

    Dear Dave A,
    I think you should work out til Fri the 26th then rest. Go full bore til your muscles are sore
    and wake up sat ready to go. Your friend rest idea seems like a little too much rest. Good luck. JK.