Farewell, September

Thursday 100930
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Compare to 090816.

Healthy at any size?
Goals are good, expectations are bad
What is mental toughness? / What happens under pressure?
What Dr. Campbell won’t tell you about The China Study
This Saturday, Governor’s Island becomes Pig Island
Thanks again to Emily and Grace for their amazing FGB5 photos!
Check out these great shots that Emily took of our CFNYC ladies rocking the row on FGB!
Coach Sara:


  • Scaling options courtesy of Brand X:
    Big Dawgs:
    as Rx’d
    The Porch:
    Three rounds for time of:
    7 Muscle-ups
    21 Burpees
    Post time to comments.
    Each burpee terminates with a jump one foot above max standing reach.
    Five rounds for time of:
    5 Seated Muscle-ups (or progression of your choosing)
    15 Burpees
    Three rounds for time of:
    5 Seated or Squat Muscle-ups (or progression of your choosing)
    12 Burpees

  • Hari

    If you can’t do muscle-ups (this covers 200-plus of our members) you have two options: (1) Wait for CrossFit to stop using muscle-ups in the WOD’s; or (2) learn to do muscle-ups. If you’re betting on option (1), we can recommend several good globo-gyms for you to hang out in from now until the ambient temperature in hell drops below 32 degrees Fahrenheit.
    The problem may seem insurmountable, particularly if you don’t have pull-ups and/or dips, so start by getting pull-ups and dips. The sub is four of each per muscle-up, which is essentially punitive. Do one, two, or three of each. If you have pull-ups and dips then work on muscle-up progressions.
    My approach was to do jumping muscle-ups. I progressively raised the height of the rings until eventually there was no jump left. There are other subs, and your instructor will go over them. There is also the Carlos approach, but I neither understand nor recommend it.
    Burpees are burpees. They’re awful in any quantity greater than zero.
    You’re attitude should be to show up, learn more about the muscle-ups, and spend a fair amount of time dropping to the floor, pushing up, then and jumping up.
    Post your time and subs to comments. Good luck!

  • Carlos’ approach

    I am not understood
    I am not recommended
    *takes shirt off*

  • Chris

    Hey all, looking for a bouncer or someone to watch the door for a very tame AdWeek party tonight in Soho for our startup. And hey Lenny, yes there will be a lot of really good free food. Will pay for you for the evening, party is 90-100 people tops.
    Please email me at cmpuckett at gmail if interested. Thanks.

  • jenn

    18:51 (MU-progression from floor)
    I haven’t done burpees in a while, and not surprisingly, they still suck.

  • Tim B

    5√ó5 Weighted Ring Dips, Rest 180sec between sets
    Rest 5min
    Tabata: 8 Rounds of 20sec on, 10 sec off
    GHD Sit ups,
    Rest 1 min
    Hip Extention’s
    24# x 5
    24# x 5
    49# x 5
    49# x 3, 24 # x 2
    49# x 5
    8-10 per round

  • Steve S.

    Snatch progressions
    Snatch – 105#x1x5
    Clean & Jerk – 145#1×3

  • Jay

    24:15. jumping pullups, assisted ring muscle ups

  • Jay

    i meant assisted ring dips

  • Stephanie

    CFE strength & conditioning wod with Tim.
    minus the weight vest and 25# dumbbell, plus a band.
    worked my way down to the black band.
    thanks to kevin for the one-on-one with my form.
    6-8 per round on the ghd tabatas.

  • Hari

    Friday’s WOD:
    You’d be foolish to miss today’s WOD.
    You need to learn to the Olympic Lifts. You need to know your one rep max on the snatch, the clean, and the jerk, and then you need to increase those numbers. Get started today.
    (Did you take advantage of the Rest Day instruction on Snatches and Cleans? If not, the cycle will be restarting in about a month. Still to come before we restart will be work on the jerk)
    The AMRAP is rough, but at least it’s mercifully short. Most of the top competitors will struggle to get over 8 rounds. High rep squat cleans are incredibly taxing. (“Elizabeth”) Pull-ups after squat cleans are rough. Double unders while fatigued are a special experience. (I learned this the hard way during DU-Helen that was part of the qualifier for the Masters this year.)
    It’s a full workout. Go learn something today. Post your results to comments.