C&J Cindy

Wed, Oct 27 @ 6:30pm
Sat, Oct 30 @ 10am

#161 Mon/Fri @ 6:30pm: Oct 25,29; Nov 1,5,8,12 (3 slots left)
#162 Mon/Thur @ 6am: Nov 1,4,8,11,15,18 (just 1 slot left)
#164 Mon/Thur (Wed) @ 8am: Nov 8,11,15,18,22,24 (Wed)
#165 Tue/Thur @ 5:30pm: Nov 9,11,16,18,23,30

Monday 101025
Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post load and time to comments.

Hari’s commentary on today’s workout:
I see a story behind today’s WOD.
At the 2008 CrossFit Games, Chris “Speal” Spealler (bodyweight of 135 lbs) was well in first place going into the final WOD. The final WOD was 30 Clean and Jerks at 155 lbs. Chris was eliminated, and Jason Khalipa (BW 210 lbs) won the WOD and the Games.(commentary continues in 1st comment, below)

Black Box Annual Monster Mash, Fri, Oct 29, 8:30pm-???
Visiting Coach C.J. Martin, Sat, Dec 11, 9-11am (15 slots left)
Eataly offers Italy by the ounce
Quantitative change vs. qualitative change
ADHD, food additives, and histamine
Strong light and cancer / The dark side
What do you look for in a coach?
Lies, damned lies, and medical science
The zen of it
Coach Sara doing a cowgirl muscle-up at last year’s Halloween party. See everyone this Friday, Oct 29, for the Black Box Annual Monster Mash!


  • Hari

    I see a story behind today’s WOD.
    At the 2008 CrossFit Games, Chris “Speal” Spealler (bodyweight of 135 lbs) was well in first place going into the final WOD. The final WOD was 30 Clean and Jerks at 155 lbs. Chris was eliminated, and Jason Khalipa (BW 210 lbs) won the WOD and the Games.
    A year later, the two met up at a Level 1 Cert. Khalipa had invented a WOD that he believed would play to his strengths: 10 Rounds of Cindy with 1 155 lb C& J after the first round, 2 after the second, 10 after the 10th. In the morning, Khalipa did the WOD, beating the second best time by around 8 minutes. In the afternoon, Speal did the WOD. Here’s the video:
    Switching back and forth from intensive bodyweight exercises to an Olympic Lift is going to be a shock. (Very CrossFit!) There is no specified weight for the C&J. Pick a weight you can control, since we can’t drop from overhead. Be glad you’re doing 10 C&J’s, not 55 like in the video.
    There is no way you can’t do this WOD. You’ve been doing pull-ups (with or without a band), pushups (even if they’re from your knees) and squats, all since day one. There is some weight you can get from ground to overhead, even if it’s not beautiful.
    Show up and do the WOD. Its ten rounds. How bad can it be? Post the answer to comments.

  • Scaling options for today’s workout, courtesy of the CrossFit Brand X forums:
    Big Dawgs and Pack:
    as Rx’d
    7-10 rounds of
    1 Clean and Jerk
    3 Pull-ups (beginner or assisted okay)
    5 Push-ups
    7 Squats
    Puppies pick a weight you can clean with good form and a set number that won’t leave you crippled tomorrow.

  • Adam R

    USA Weightlifting is holding the Met Open at the Lost Battalion Hall in Queens this Saturday. http://www.lostbattalionhallweightlifting.org/2010/10/01/upcoming-competition-2010-metropolitan-open/
    Anybody planning on attending? Are Brian D or Kevin P competing?

  • Steve S.

    High Bar Back Squat – 222#x3x10
    Snatch Pulls – 170#x3x2
    Snatch Deadlift – 190#x3

  • kev p

    Not doing the metro open. Been busy and haven’t prepared for it.

  • Other Josh R

    Hey guys – just wanted to check in. The reason I been around recently is that a few Tuesdays ago, I got my first-ever migraine, and I think it was triggered by my workout (probably in conjunction with stress and sub-par diet). There was no headache, just a migraine “aura” and spectacular nausea. If a 12-hour delay counts, then I believe I earned myself a very special t-shirt.
    It freaked me out so much I’m a little bit scared to come back. I had zero indication that I was overdoing it, it felt like any other workout, except that 15 minutes afterwards, I felt mild nausea, and an hour later came the migraine.
    Does anyone have any experience with this? The mainsite forums seem to center on the headache aspect of it, which isn’t a primary concern for me.
    Also I have a little head cold. But I’ll be back soon!

  • Other Josh R

    Er, that should be “The reason I haven’t been around”, sorry.

  • Other Josh R,
    I get migraines from a lot of things, but Crossfit hasn’t triggered one. My two big triggers are season changes (common in October) and relief from extreme emotional pressure (I trained for something really hard, and the morning after I won, I had the worst migraine of my life). Could it have been something else?
    One of the things they try to get you to do when you have migraines is to keep day to day life as consistent as possible, including times you wake up, go to sleep, workout, eat meals, etc. Were you returning to the gym after time off? Was it something you hadn’t worked on in a while? Did you have a few late nights right before?
    Also, if you want to take this conversation off the blog, drop me a note at kateajones at the gmail.
    And my WOD time was 14:26, I think. 7 rounds, 33# and the red band. I am looking forward to the day I get to write “Rx’d.”

  • PS, if you have health care, I would strongly urge you to visit a neurologist.

  • torch

    I’m going to put this up one more time then leave it alone:
    Hey all. Writing from Marine land to say a bunch of my platoon-mates are running the Marine Corps Marathon. In the same spirit, I’m raising money for the endeavor (I was slated to run it but had a massive ankle sprain that killed my training for the last month). The charity is Hope for the Warriors, which benefits wounded Marines. The website is

  • Cathy

    Hey Josh-
    email me at cathy dot scheele at gmail dot com if you have more questions about migraines, I had them for years and finally got them under control this year medicine free.

  • dan def

    Thanks for posting the video of Speal and Khalipa Hari. Great video.
    Speal: “Why do we do Crossfit? So we can enjoy life better.”

  • Simon P

    That video is inspirational, as all crossfit videos are. But I must point out that if I did my pull ups the way Spealer does in this video all the coaches would be yelling at me to get my chin up over the bar. Just sayin’.
    I went out drinking last Tuesday night, drank a bit too much, and woke up with a monster head cold that knocked me out and has kept me sidelined all week. I’m hoping to be back in tomorrow. I hate being away from the box for extended periods like this.

  • Mike Mishik

    175# 14:01

  • Mike K

    205# and dead hang pullups

  • Jai

    21:00, 53# but only dropped to a squat for the first two or three rounds. Purple string. I need to stop needing that for high reps.
    Josh, I know a good neurological doc. Worked with me on insomnia but her office also handles migraines; in fact, it’s the New York Headache Center. I think you have my email, let me know if you want contact info.

  • Jay G

    19:25, 135#

  • Eric

    15:40, 105#
    Definitely could have gone heavier.
    Pushups slowed me down, but for the first time ever, nearly all sets of kipping pullups were unbroken. Progress…

  • mike n.

    16:32 – 135#

  • Matt D

    135lb, 13:37

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