How Heavy, How Fast

Tuesday 101214

Three rounds of:
10 Deadlifts
30 GHD situps

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Danger WOD
Like “Charlie’s Angels” with squats
Deadlift training overview
Everything but the oink (a.k.a. the best pork in NYC)
Dr. Mellanby’s tooth decay reversal diet
The glide-kip muscle-up (video tutorial)


Our peeps at the CF Hoboken Winter Challenge (clockwise from far left: Steve, Christine, Jenn, her brother, Kate J., Sophie, and Mike M.):

And here’s Ben, who also competed but didn’t make it into the above pic:


  • Click here for scaling options from Brand X:
    Big Dawgs
    as Rx’d
    The Porch and Pack:
    Three rounds of:
    10 Deadlifts
    30 Situps
    Three rounds of:
    10 Deadlifts
    20 Situps
    * Pick a weight that you can maintain good back position with!
    ** GHD sit ups are no joke. They are one of the exercises that have been heavily associated with Rhabdo. If you dont know what Rhabdo is Google it and read about it. If you do not regularly do GHD sit ups DO NOT do them in a metcon. Work them into your warm up and cool down on a regular basis to acclimatize yourself before attempting to put them into a metcon workout.

  • Emily

    this looks like fun!! 2 movements I can actually do… 🙂

  • Justin Katz

    185 Deadlifts

  • Jason L

    Rx @ #300 in 8:54

  • Jamie F.

    Switched out back-squats for deadllifts because my wrist is still tweaked. GHD Sit-Ups as RX’ed.
    3 RFT:
    10 Back-Squats @ 185 LBS
    30 GHD Sit-Ups
    1st and 2nd sets were unbroken for both Squats and GHD’s. 3rd set was 7,3 for the squat and much worse for the GHD.
    Thanks Sara, Jacinto, and the 7:15 crew for the motivation.

  • HAri

    There aren’t too many WOD’s where you’ll see this great a range of times among the top competitors. Compare Miko Salo (315 lbs, 3:54) to Rob Orlando (315 lbs, 6:08).
    The ability to string together high numbers of GHD sit-ups, HSPU’s, MU’s, and pushups is huge asset on many WOD’s. Strength matters, but so does anaerobic endurance, especially with exercises that focus on small muscle groups.
    (For this WOD, my money is on Sophie.)

  • Steve S.

    2 snatch long pull + 2 overhead squat + 2 Sots press (45#,65#)
    Snatch segment pull + snatch pull – (1+1) x 3 x 4 sets (135#, 135#, 145#, 145#)
    Snatch – 60% x 3 x 5 (115#)
    3 Snatch push press + 1 OHS – 5 sets (115#, 135#, 135#, 145#, 155#)
    3 sets:
    5 bent rows @ 145@
    15 jack knives

  • Mike Mishik

    Hari…In Rob O’s defense, he did use an axle bar to do the deadlifts. But at the same time, his GHD sit ups were slower than Mikko’s. I’m pretty sure if Mikko used an axle bar as well the gap would’ve been closer (but I still think Mikko would have won)

  • Hari

    I considered that possibility, but rejected it. IMO, Rob used the axle bar because he could. From the videos, it looks like they both spent a similar amount of time on the DL’s. Even assuming Miko would have needed to regrip an additional once or twice on each round of DL’s, I can’t see that adding more than 15 to 20 seconds to his time.
    On the other hand, from the video, it doesn’t look like Rob would have picked up any time had he used a regular bar.

  • Matt M

    #245 DL

  • Mike Mishik

    Hari I think the only way to settle this is to invite both of them to the gym and have them go head to head.

  • chadb

    6:02 @ 205
    Thanks for the motivation John and Sara!

  • Hari

    Not sure I can deliver those two Games competitors for tonight, but I can get one guy from this year’s Regionals, if you can get the other: Me and you.
    7:30 PM, 225 lbs?

  • Lisa

    07:43, 135# and no GHD nausea!

  • CAIN

    hari vs mishik
    225 DLs
    $20 mishik wins bc hari has to break the deads

  • Brett_nyc

    Another on $20 mishik wins bc hari is 8 times older than mishik

  • Mike Mishik

    Ill bet you 20 bucks Hari wins.

  • CAIN


  • jim

    can i play too?

  • Hari

    Jim (225) versus Sophie (155) would be a fair contest.

  • jenn

    I was going to skip today, but if you guys are really going head-to-head at 7:30 I’ll be there! If Jim’s playing, my money is on him. And when I say “money”, I mean ‘zero dollars’ because I don’t gamble.

  • Hari

    We can also make this a team WOD (run in multiple pairings to allow for individual competitions) with the winning team having the lowest total time.
    If so, I pick Sophie.

  • Mike Mishik

    I pick Jim and change my 20 bucks to on me now

  • Emily

    Jimmy’s gonna feel like a badass and put a weight vest on then DNF because he’s a pussy. 😉

  • Sophie

    What time is this happening?

  • Hari

    7:30 PM (or later).

  • cathy s

    730 Sophie, 730! You better beat those boys
    Maybe I will just not work out and cheer instead:)

  • Jason W

    12:40 rx @275# DL
    temporarily back to the globo-gym for the next couple of weeks. I totally blew this one. Tried to do my best impression of Jason L and hit it up with 300# dl. Got through the first set and realized it was too much. reset the bar to 275# and started over. also had to jerry-rig a ghd out of a 24″ box and a smith machine.

  • Jeff

    7:40, 275#

  • Jason L

    I want to play as well…or at least watch. My money is on Jim if he decides to sumo DL.

  • Alex B

    Scaled, 20 GHD situps per round. 245#. 6:13. Sumo deadlifted.
    But I made up the 30 additional GHD situps on my own time, focusing on form.
    What’s the best bang-for-your-buck hip mobility regimen?
    Also I google imaged ‘axle bar’ and frankly I don’t see what the bfd is. It’s as if what number Captains of Crush grip you can close is to be considered a gauge of fitness.
    Then again…phonebook-tearing competition, anyone?

  • Jamie F.

    Can we get video of this throwdown up on the blog tomorrow.

  • mike n.

    5:45 – 225#, 25# weighted sit ups

  • What Jamie said.

  • Mike Mishik

    4:56 @ 275

  • Emily

    5:52 @ 135#
    getting off the GHD right into deads was a bit rough…had to take a minute to try and get the room to stop spinning…or at least slow down!
    in other news, I DID 2 STRICT DEADHANG PULL-UPS!! I even have 4 witnesses (Sophie, Mishik, Dunn, Jimmy). So happy! We’ll see how much the shoulder is talking tomorrow. Hari, I do believe you owe me dinner. 🙂
    However, I’m moving home on Friday indefinitely. I want to thank everyone at the Box for pushing me to be the athlete that I am today, and for making this place such a community. I come to the box to sweat out my frustrations, and I always leave feeling amazing and loved. To the entire coach staff, I will never forget how Court can’t concentrate with music on, how Cain loves his obstacle courses, Avery’s amazing cooking and great oly advice, Allison’s nutrition and footwear rants, Sara screaming at me to never stop, Jeff doing ridiculous stuff in the corner, Kev P’s amazing oly advice (I did some homework with him on Saturday and my squat is still wayyyy deeper than it was on Friday…), and hearing Torch’s name tossed around with admiration.
    To the members, you all pulled me in and made me part of a family. Thank you so much for a wonderful year. I am fitter and feel better than I have in my entire life (all 23 years of it!).
    For now, it is time to go home and heal my shoulder (wooo!) and save some money so I can come back to the big city at some point, refreshed, recharged, and ready to go.
    Thank you to everyone. I will miss you all and I promise I’ll represent the Box well @ Speal’s gym in Park City!

  • Hari

    6:51 (225 lbs)
    Mishik beat me. Congratulations, Mike.

  • Mike Mishik

    Nice Hari, kick ass!

  • drake

    7:49 @ 185# and GHD.
    I lost tremendous time during the GHDs because my sciatica began throbbing. I rested a moment, and then did the GHDs less forcefully, but the throbbing persisted. So I stopped at 8 GHDs during the second set, grabbed an abmat, and began the set again at 30 regular situps. I finished the WOD this way.

  • Matt D

    5:24 @ 225lb
    cashout: 100 1.5pd swings, 5 burpees evertime you stop. 65/35.

  • Get your Sciatica treated instead of just dealing with it. If you were in Idaho Falls, we could definitely help.
    If you would like I could find a qualified facility who could help.See the article below:
    I hope your pain doesn’t limit your workout in the future.