Longer rest than work

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Running Workshop — Saturday, April 17th
Rowing Workshop — Saturday, May 15th
Friday 100416
Four rounds for time of:
Row 500 meters
Rest 3 minutes
David Lipson 1:19.1, 1:23.7, 1:24.3, 1:23.5.
Tommy Hackenbruck 1:29, 1:29, 1:36, 1:36
Ben Crook 1:24, 1:26, 1:32, 1:40
Rob Orlando 1:27, 1:32, 1:34, 1:41
Tanya Wagner 1:41.1, 1:44.9, 1:48.7, 1:47.7
Post times to comments.

9 Olympic sports
Sometimes dessert has less sugar per serving than “regular” foods
A quick guide to bacon
Beating obesity
Just part of how Sara kept people moving the other night during the “Filthy Fifty”:
More of the whiteboard that night:


  • Scaling options:
    Big Dawg and Pack:
    as Rx’d
    Three rounds for time of:
    Row 500 meters
    Rest 3 minutes

  • Hari

    Anyone interested (we especially need women) Saturday’s (12 Noon, Manhattan) Affiliate Team Practice WOD. Even if you’re not interested in being on the team, you can still help us practice.
    “Screw You, Angie”
    Two teams, “A” and “B,” with the number of members on each team to be determined. (We need volunteers, especially women to help us practice.)
    Top of Round 1:
    Team “A” does 100 pull-ups as quickly as possible
    One person may be on the bar at any time
    Team “B” does 225 / 155 lb dead lifts
    One person may be on the a barbell at any time (barbells are available with both weights)
    Top of Round 1 ends when Team “A” completes the last pull-up
    Score for B is equal to the total number of dead lifts completed by all team members
    Bottom of Round 1: Teams “A” and “B” switch
    Subsequent Rounds are similar with the teams alternating during the top and bottom of the round.
    Round 2: 100 pushups and 135 / 95 Front Squats
    Round 3: 100 sit-ups and 95 / 65 lb thrusters
    Round 4: 100 squats and 95 / 65 lb power snatches
    In each half round, the speed of the team performing the defined task (100 reps of an “Angie” exercise) determines the duration of that half round. The number of reps done by the team doing the AMRAP is that team’s score.
    Final score is the sum of the reps of all barbell exercises performed by each team during the four rounds. Rounds are similar to innings in baseball, with each team getting to play both offense (AMRAP’s) and defense (limiting the time available to the other team).
    Like baseball, there is also no need for a clock. The judges play the role of the umpire, making sure the game keeps moving and that the teams assume their positions on the field in a timely fashion.
    Unlike traditional team WOD’s, in this type of WOD, each team is working to prevent the success of the other.

  • Tim B

    Saw some comments about Innov8’s yesterday
    the two crossfity models are
    F-Lite‚Ñ¢ 230 (blue)
    F-Lite‚Ñ¢ 220 (black)
    if you only want them for WOD’s the black ones are fine but if you ever want to run outside with them I wouldn’t get them. they lose all traction as soon as it starts to drizzle. I’m going to be grabbing a pair of the 230’s soon to replace the 220’s as my running shoe. Torch and Anthony love the blue ones

  • dan def

    In case you missed this late post from yesterday/early this morning. Congrads Leslie and welcome to the “Women’s Pull Up Club”!
    By Leslie on April 16, 2010 12:58 AM
    I DID IT!!! I DID AN UNASSISTED PULL UP—TWO OF THEM ACTUALLY!!! Hari was my witness! A Goal reached!!!
    Also did today’s WOD 15 rounds.
    So bummed I missed the 50/50 last night.
    Thanks Jeff for letting me yell at you and for the tips. Let’s see, I’ve yelled at two of the trainers so far..I’m sure I”ll yell at you too ; )
    Woo hoo! Unassisted pull up!!!!

  • Mike Mishik

    Congrats Leslie!
    Lipson’s times on these rows are out of this world

  • 2:01.3, 1:59.7, 2:01.8, 2:02.7
    this is a fun one.
    It’s possible to set the rower for 500m, 3min rest for 4 intervals (i.e., to time you for today’s WOD so you don’t need to use a stopwatch for the rest periods).
    Click on “Select Workout” then “New Workout” then “Intervals Variable” and you can set different distances and different times each interval–in our case for this workout the distance is the same each time and the interval is the same each time, but this setting lets you customize.

    Please have someone video you doing a pull-up or two (just grab someone with an iPhone–I’ll do it myself if I see you) so I can post it to the blog. Feel free to add in a little commentary about the pullup goal and what it meant to you AND…what’s your new goal? : )

  • Mike K

    Congrats Leslie!

  • Adam R

    Congrats, Leslie. I think all of us heard you cheer as we were doing Macghee. Get that kip going and you’ll be able to string a bunch together in no time.

  • Other Grace

    Congrats Leslie! 🙂

  • Watched this video before last night’s WOD and it REALLY helped me out with my deadlifts
    congrats Leslie

  • Adam M

    Did you stand on a 24″ or 30″ box to write at the top of the whiteboard?
    Viva Chuck Kso!

  • james keller

    congrats leslie!
    tim b – we were talking about them yesterday because i have awful shoes for lifting and i was looking for ones that would be a better substitute and allow me to run. sounds like the 230’s are the way to go for that. thanks for the info.


    Thanks to everyone for their congratulatory wishes on my unassisted pull up! I so appreciate the support. Special thanks to Hari, Sara, Justin, Jeff and Alison for their tips throughout my quest for the unassisted pull up..
    I’ve NEVER been able to do one in my entire life. So this was huge.
    When I joined Cross Fit in mid January I had a goal that I would get there. I got close in March so I’d set my goal for March 31 and just couldn’t get there. But soooooo thrilled that I got there now.
    Definitely won’t be doing any pull ups after yesterday’s WOD! Those push ups KILLED ME for 15 rounds in 30 minutes. Yikes!
    As to my determination to do an unassisted pull up. I literally got up yesterday morning and just declared that I would do an unassisted pull up! I visualized myself being able to do it the entire day. When I got to the Black Box, I told Hari I was doing it and he was my witness.
    Thanks so all!
    And, Hari, I’m happy to help tomorrow at noon if you need it.

  • Jai

    Yay, Leslie!
    Hari, how long do you think the team WODs will take? I’m trying to ease back in to doing the workouts, but if you need more women, maybe I can help. I have to be out of the box by 2 o’clock latest, though, so if that doesn’t fit within your parameters, I’ll help out next week.

  • Brian

    For all those that are attending tomorrow’s Running Seminar
    please have shorts on for the running portion, we need to see your legs so we can analyze your leg movements while running, it is difficult to see with pants on. Also we will have a lunch break, you will have time to go out and get something if you do not bring your own stuff. We will be inside and outside so please bring appropriate clothing.

  • Rickke

    Congrats Leslie!
    1:46, 1:49, 1:51, 1:52

  • james keller

    i thought this was going to be easy when i read it, shows how much of a newb i still am
    amazing how quickly my legs fatigued around the 1:20 mark!

  • Lenny

    This was a fun WOD.
    1:38, 1:39, 1:38, 1:36
    Don’t blow your load on the first round.

  • Kent B

    Thanks Lenny…but I could have used that advice a few hours ago!

  • Sophie

    Yay Leslie! You rock!

  • Lenny

    WOD’s are like women and that’s all I’m gonna say about that.

  • brad s

    or, wods are like wads, if you’re into the alliteration thing.

  • Matt D

    i blew it hard on the first round

  • Mike Mishik

    1:29 (In lenny terms this would be called blowing your load)

  • Emily

    not bad…wish i got sub 2 on everything..
    congrats on the pull up leslie!! awesome job!!!
    thanks to Carlos and Sara for the tips, and everyone @ 6:30 for the encouragement

  • Adam M

    I guess I Anti-Lennyed (I “held” my load?)
    In Carlos parlance: sandbag/sandbag/sandbag/boom!

  • Hari

    Congratulations, Leslie!

  • kj

    I need to be more friendly with the rower.