Heavy bar, faster rope

Try a FREE BEGINNERS’ CLASS: Mondays @ 7pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.
#110 starts March 23 SOLD OUT!
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
#111 starts March 29 SOLD OUT!
#112 Mon/Wed @ 8pm, starts March 29 (only 1 slot left!)
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Running Workshop — Saturday, April 17th
Rowing Workshop — new date! — Saturday, May 15th
New “End of the Week” Membership Option
Recently, we’ve noticed that some of our new Elements graduates–mostly those facing crazy work schedules, long commutes, and other logistical challenge–are attending primarily weekend classes.
For that group, we’re creating an “End-Of-Week” membership option, effective May 1. The price will be $100 per month (50% off our regular monthly membership), and will allow current members and future Elements graduates to attend any WOD or Open-Gym class on any Friday, Saturday, or Sunday. Because of the already lower price, however, there will be no military, student, law-enforcement, or six-month discounts.
Current members who have an active six-month membership will be able to switch to an End-Of-Week membership and will be given credit for double the amount of time that remained on the original plan. For example, if you have 100 days remaining on a six-month membership, you can have it converted to an End-Of-Week membership that will expire in 200 days.
For administrative, accounting, and tax purposes, it is important that we formally cancel one membership plan and create another. You must request this change by email (so we have a record). You should not assume that the change has been made unless and until you receive email confirmation (so you have a record). Also note that there is no six-month option for the End-Of-Week plan, so once the time from a converted plan expires, it will be necessary to pay monthly at the prevailing rate.
As an additional benefit, we believe the End-Of-Week membership option will help to curb overcrowding as we continue to grow, because we have the most space available in our WOD classes on Friday, Saturday, and Sunday; and because we have the time and space to add additional classes on those days, something we cannot easily do from Monday through Thursday.
Monday 100322
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.

Your first weightlifting meet–part 1
In search of the holy grail of meats
Do you trust your trainers?
Diet delusions
Kukka Laakso interview
New York schools’ ban on homemade goods at bake sales has parents steamed


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    Women 155-185#
    The Porch:
    Three rounds for time of:
    225 pound Deadlift, 10 reps
    50 Double-unders
    Women 135-155#
    Three rounds for time of:
    185 pound Deadlift, 10 reps
    35 Double-unders
    Three rounds for time of:
    45-95 pound Deadlift, 10 reps
    25 Double-unders
    1. Buy a rope, really
    2. Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or “toes up” position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don’t let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

  • Jeff

    150 tuck jumps are strong incentive to learn how to do double unders

  • Seth

    165 dead lift
    double unders crushed me, i can’t seem to find a the right cadence to be consistent

  • Rory

    LOVE the new membership option. I dropped my membership last year precisely because I found I wasn’t able to make it often enough that it felt worth the money. I’m going to be away a lot of weekends in the next few months but will almost definitely sign up for this option starting in June or July. Thank you and I look forward to rejoining the box!

  • Zach Singer

    Not sure if people have discussed this already, but I was hoping to figure out what people are planning on doing for sectionals this weekend in terms of travel and lodging. I don’t know if people are planning on staying out there or driving each day, or even how many people are actually going, really.
    I’ve got a few people’s email addresses and will send an email in a bit, but feel free to post your contact info if you’re going and I don’t have your info. So far I have:
    Mike K
    Mike M
    Dave A (only have your cell number, not email)
    My preference would be to stay out in Montclaire and not have to drive out and back each day – am curious to hear other people’s thoughts.

  • Emerson

    So I decided to go off main site programing for awhile as I feel the work outs are too all over the place for my needs. I’m going to be following http://www.anaerobicendurance.com for the time being and see how that works with my running times. Here are my results for the first part of today’s WOD.
    5 Rounds of:
    15 Unbroken chest to bar chin ups with speed
    10sec Rest
    30sec Max Rep push ups.
    Rest 90 sec Between Rounds.
    13:25(including rest). Only the first round of chins was unbroken. My push up breakdown was as follows:
    15, 13, 11, 14, 13
    I’ll post the running WOD later today.

  • Jenn

    Today’s WOD:
    6:59 (135#)

  • Jeff

    Is anybody still IFing?
    Last week I did a 19 hour fast immediately followed by a 12 hour fast (I got some sort of stomach ailment), a few 12 hour fasts (which don’t really count for being effective), and a 23.5 hour fast. Right now I just finished a 15.5 hour fast.

  • Emily

    just got back from a week @ home @ my parents house…so diet went out the window. 🙂 Not IFing..but starting to try and eat more paleo. Starting today, no grains and no sweets or sweeteners.

  • Chris

    Jeff, any performance/recovery issues with this? Anything you have noticed in that regard?

  • Jeff

    I haven’t done many benchmark WODs lately, so I can’t give any specifics in terms of performance.
    I’ve read that other IFers have had good results doing metcons on the tail end of the fast. I generally agree with this, but this is also due to my personal preference to not jump around a whole lot on a full stomach.

  • kj

    I’ll be at Sectionals as a volunteer to cheer you all on 🙂

  • Tim B

    Scott, Matt and I will also be at sectionals cheering
    135# grace this morning in PTP
    Zach my email it timothy.broder at gmail

  • Tim B

    kj – congrats on the half!

  • Naveen

    I gave up on IF after a little over a month. Wods felt good, but had a hard time maintaining body weight. I do still try not to eat any fiber until after workout.
    21:09 as rx’d. my double unders sucked – mostly one at a time.

  • jake

    If anyone is going up for a day of sectionals and has a car I would like to watch

  • today’s WOD rx’d (with 155#): 9:15
    did sumo-style. first time doing sumo DLs in a timed WOD. felt good!
    double-unders could be better but they were decent enough to get through this, so i’m happy.

  • Lenny

    I was going to come back to the city for the night. I don’t want to stay in Montclair. I need a ride too btw. I’ll pay for gas w/ some Lenny bars and tic tacs. If not I’ll just give some cash.

  • Rickke

    6:05 subbed 225#

  • Dave A.

    Zach, Lenny and all other competitors,
    Personally I am staying at a friends in Morristown (about 20 minutes out), I got my own room there for free so I couldn’t say no, but I do have a Pathfinder that fits 5 comfortably and will give anybody a ride from NYC to the location, and do not have a problem picking up a crew in the morning and dropping people back off at night at the hotel, if that is what people decide to do. Also some of my friends from Crossfit Tribe (South Jersey) are getting a few suites at the “W” Sunday night so anybody interested in some non paleo partying post sectionals let me know. For the rides it is first come first serve just let me know here or e-mail daskenase@yahoo.com

  • kj

    WOD: 16:21 w/135#
    Legs felt uber tired from the half. Thanks for the shout-out, Tim!
    Anyone heading to the volunteer’s meeting Friday from the city? I hear you can walk from the Montclair train station.
    1061 pull-ups. Felt rusty. Hope to be healthy and more frequent going forward.

  • Mike K

    Did a combo of todays mainsite & football WOD.
    3 rounds:
    5 push jerks @ 155
    5 deadlifts @ 275
    50 double unders
    first round of DU’s were ok, but they completely fell apart about halfway through the 2nd round and took forever from then on. Very frustrating.

  • Bryce

    5:57 @ 225#
    I’m volunteering at Sectionals but hadn’t planned on staying there overnight. I’ll chip in for gas if people have room.

  • Mat D

    haven’t posted the past few days
    sat: bb wod 23:18 rx’d, but ran an extra 800m at the end cause i’m an idiot. thought we had to, the thought of it slowed me down the whole time.
    sun: too nice to stay inside, ran a 5k in the park w/ a 20 pound pack on
    today: took a rest day, wen to glo gym and folled around a little 500m row: 1:35 pr?

  • james keller

    13:30 with 185#
    jeff ive been playing around with if’ing for the past two weeks. i eat a big breakfast around 8:20 am, snack on a paleo kit around 11, eat lunch around 2:00 and then have a protein shake after my workout at the 7:30 or 8:30 class. not counting the protein shake im usually going about 18 hours from lunch to breakfast again. i have definitely lost weight (which i needed) and i just hit a new pr on the deadlift last week with the seven single reps. still fairly new to crossfit so i havent done any named wods since elements.

  • Emily

    9:23 135# still suck @ DU’s…..

  • Mike Mishik

    scaled down to 225# for sectionals this weekend..3:20…kick ass 830 tonight
    Zach and company…was planning on getting in on friday night…got a place to stay in montclair. I still dont know how I’m getting there, this will probably be a last minute decision, willing to coordinate something if people are in.

  • Grace

    6:53 155#
    cash out
    K2E/20″ box jumps – 15/5,10/10,5/15
    agree with Mike, 830 kicked ass

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