Introducing our next visiting coach, C.J. Martin!

Sat, Oct 16 @ 10am
Thur, Oct 21 @ 7pm
#158 Mon/Thur @ 8am, starts Oct 18 (4 slots left)
#159 Tue/Thur @ 5:30pm, starts Oct 19 (4 slots left)
#160 Mon/Thur @ 7am, starts Oct 25 (4 slots left)
#161 Mon/Fri @ 6:30pm, starts Oct 25 (3 slots left)
#162 Mon/Thur @ 6am, starts Nov 1 (4 slots left)
#163 Tue/Thur @ 6:30pm, starts Nov 2 (just 1 slot left!)

Friday 101015
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Post time to comments.
Compare to 100423

Visiting Coach C.J. Martin (CrossFit Invictus) Saturday, December 11, 9-11am
C.J. Martin is the founder of CrossFit Invictus (which placed fifth in the Affiliate Competition at the 2010 CrossFit Games!). C.J. has served as a member of the CrossFit HQ Training Staff. In addition to running Invictus, he also does their programming, which has become extremely popular in the past year.
C.J. is a great speaker. (In his previous life, he was a litigator.) He will be ready to discuss anything and everything CrossFit. If you’d like to get a better sense of what CrossFit Invictus is all about, you can talk to one of our newest members, Wayne Slavin, who before moving to NY, helped C.J. form CrossFit Invictus.
C.J. will be using this opportunity to raise money for OPT’s Big Dawg Dish, which helps provide financial assistance to athletes attending CrossFit competitions. There will be a minimal contribution of $10 to this charity when you register.
This event is open to all members of the CrossFit community. Don’t miss it!
Here are a few links from the Invictus blog written by C.J. Martin:
Does your brain know what your ass does for a living?
Modifying the handstand push-up
The pronated squat–so ugly, so dysfunctional
The continual pursuit of physical education and coaching knowledge
Kristan Clever: “I gave up coffee for CrossFit.”
Jillian Michaels responds to “fraud” allegations


  • Hari

    One of the advantages of the whole fitness as “work capacity across a broad range of time and modal domains” concept is that occasionally the time domains are short. Take the opportunity to improve your hang power cleans; then scale this so it can be an all-out sprint.
    When you’re done, try to wrap your head around the fact that Speal did this in 2:48 with 135 lbs! To fully understand this, try doing the WOD with an empty bar or a PVC pipe as a cash out. See if you can beat 2:48.

  • Allison Bojarski

    Scaling options courtesy of Brand X:
    Big Dawgs and The Porch:
    as Rx’d
    Women – 95#
    Three rounds for time of:
    95 pound Hang power cleans, 15 reps
    15 Burpees
    Women – 65#
    Three rounds for time of:
    15-35 pound Hang power cleans, 10 reps
    10 Burpees

  • Just a reminder, guys and gals, that we’ll be migrating the blog over to the new site VERY soon. Be prepared!
    Be aware that when the new site is up, “” won’t take you to the blog itself but instead to a “home /welcome page” from which you can then go the blog. You’ll just click a button for the blog. And once you know where the blog itself is, you’ll be able to just type in that address directly (or add it to your RSS feeds if you’re an RSS’er).
    Thanks for your patience and understanding during the transition!