Testing testing 1, 2, 3

Thur, Aug 26 @ 8am
Thur, Aug 26 @ 7pm
Sat, Aug 28 @ 10am

#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (just 2 slots left!)
#149 Tue/Thur @ 8pm, starts Sept 7 (just 2 slots left!)
#150 Mon/Thur @ 7am, starts Sept 13
#151 Mon/Wed @ 7pm, starts Sept 13

Wednesday 100825
“Test 3”
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
See “How Fit Are You?” – [pdf]

Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)–15 slots
James “OPT” FitzGerald, Oct 2 @ 8am–6 slots
R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd
Foam rolling part 1, part 2
“Don’t go into the pain cave. Your Totem Animal won’t be in there to help you. You’ll be on your own. The Pain Cave is for cowards.”
The power and practice of exuberance
EvPsych and thoughts on love & cooking
Chewing the fats (and rendering them, too)


  • This WOD is self scaling for anyone able to do muscle ups. If you are unable to do muscle ups here a re a couple sub ideas:
    If you dont have access to rings sub 3/1 pull ups and dips for this event.
    What’s possible on this WOD: Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16).
    If you haven’t read the PDF that’s linked in today’s WOD, read it. Worth reading for sure.

  • Jai

    At Rockefeller Center there’s an emergency blood drive going on in the dining concourse under street level. Apparently there’s a shortage linked to all the heat we had for so long (which has now broken, obviously, but supply is short nevertheless). Anyone in this area with blood to spare, see if you can swing by. They’ll be there until Friday. And there are probably other stations set up around the city. I only know about the one I saw.

  • Hari

    I’ve gotten some feedback lately suggesting that some of the Main Site WOD’s are so intimidating that people look at them and decide not to even try. I’m not sure whether this applies to a few people of many, but today’s WOD looks like a good place to start addressing this issue.
    Muscle-Ups are part of CrossFit. They are difficult for the beginner, but they should not be terrifying. The standard rule of thumb is that you need to have 10-15 unbroken pull-ups and about the same number of ring dips before you can get a muscle-up.
    Step 1: If you don’t have a single pull-up or a single ring dip, you need to work on these two exercises. The sub for muscle-ups is four pull-ups and four ring dips. (Other subs include three of each, two or each, or one of each).
    Step 2: If you have one or more of each, work towards 10 to 15 of each.
    Step 3: grab a coach and learn the move. If you’ve accomplished the first two steps and you don’t have a muscle-up, it’s because either you we (Josh, Court, Sara, I, etc.) have refused to help you after you asked, or you haven’t asked. My guess is the latter. Sara is teaching tonight. I’ll be there, and I’m happy to make getting you a muscle-up a priority, assuming you have accomplished Step 2.
    Finally, I would be remiss if I did not acknowledge that in fact the standards for measuring this particular WOD as described in the PDF are a bit excessive. Neither the fittest man world nor the fittest women in the world fell into the top tier. Some athletes who finished in the top ten at the Games did not make it into the second tier! Don’t take this or any WOD too seriously.

  • mike n.

    17 x 15 = 255 rx’d

  • Mike K

    One other really important part of muscle ups is being able to support your own weight with a false grip and be able to keep the grip as you start to pull.
    Wrist/hand mobility makes a big difference in how uncomfortable (or even possible) the false grip is to hold on the rings.
    Also the transition part is a skill, and it’s one you certainly can and should work on (along with the false grip) while building up your pullups & dips.
    I’m teaching the 6 as well as open gym tonight and will of course be happy to assist people in learning muscle ups and their progressions as well.

  • jenn

    So sore from yesterday’s WOD, decided to sleep in and do Tabata squats at home.
    Tabata score = 20
    I can’t do muscle-ups yet so my total is 0, and I’m ok with that.

  • Sara

    Hey Guys! So, I will be teaching the 5:30, 6:30, 7:30, and 8:30 tonight. If you can’t do muscle-ups, come anyways. We will go over the progressions. During the WOD itself, if you cannot do a muscle-up you will scale to ring dips. These do not come up often enough (in my humble opinion) so you will do four minutes of those instead. I don’t like the idea of doing a muscle-up progression as a part of a WOD… that is skill work to be done on a regular basis before or after class. I am always happy to help anyone learn how to do any movement. If you would like to learn the muscle-up: Please be able to do 10 unbroken pullups and 10 unbroken ring dips, then grab me on a Tuesday or Thursday night between 7 and 9pm. Same applies with if you want to learn how to do kipping pullups.

  • Mike K

    Congrats to Manny & Kevin on getting their first muscle ups today! Awesome job!

  • Adam

    20 x 17 = something

  • Hari

    252 (18 x 14)

  • keller

    adam – 170 x 2 = 340 =)