Home stretch of the paleo challenge!

Tuesday 110125

Three rounds for time of:
12 Muscle-ups
75 Squats

Post time to comments.

Compare to 100104.

Just 5 more days left of our Paleo Challenge–how are you doing with it? Please post to comments!

Wild duck consomme
Scrumptious slow-cooker chicken
The big lie
High-fat diet linked to breast cancer?

Drawing a line in the sand
Jack LaLanne will shame us with his old-man energy no longer
“Sometimes, the answers to questions you didn’t even know you had are sitting there on those rubber mats, wrapped up in a neat package of iron plates and bars.”


Here’s our interview with Jim H., one of the competitors in the Friday Night Faceoff (this Friday).
1. how long have you been a crossfitter? 2 Years.
2. have you ever been in a competition? 2010 CF Sectionals.
3. why do you like to compete? Emphasizes weaknesses.
4. what is your best/worst experience in a competition? Best – the end.
5. who poses the biggest threat in the faceoff? Mike K. – Well rounded. Strong as hell.
6. what type of movements do you want to see? Deadlifts. Muscle ups. Running.
7. what type of movements do you not want to see? HSPU, double unders.
8. what is your best workout? Walking lunges! “Ryan” – burpees/muscle ups
9. what is your worst workout? Anything with double unders.
10. do you do anything special to prepare for a competition? Coffee.
11. what type of music do you like to hear while you work out? Any.
12. who will be the sweatiest competitor? Easy, Mike M.
13. who will be the best dressed? Rickke.


  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options via Brand X forums:

    If you can complete the WOD 30 Muscle ups for time then today you are a Big Dawg.

    Big Dawgs:
    as Rx’d

    The Porch:
    If you can do muscle ups, even a single muscle up, then today start each round with as many muscle ups as you are able then fill the rest in with one of our muscle up progressions. Do the Rx’d number of squats

    Three rounds for time of:
    8 Muscle-up progressions (Seated, Jumping or squat)
    50 Squats

    Three rounds for time of:
    5 Muscle-up progressions (Seated, Jumping or squat)
    25 Squats

    The other option is to sub 4/1 pull ups, dips to muscle ups.

  • Jeff

    Hey guys, maybe I’m a little late in this discussion, but I was wondering, what do you all think about the new design of the website?

  • Steve Slo

    It appears I may have sprained (broken? torn?… jury is still out) my left wrist. Any ideas for muscle up substitutions that use just one hand?

    …this question is probably gonna come up a lot in the next few weeks.

  • http://timbroder.com Tim B

    @Jeff lol

    Paleo challenge going good. was able to keep moo/strict aside from some tequila I had on Sat night

  • Marc Langer

    Hi I just finished the elements class at CFNYC a few days ago and was wondering if someone could post a video of the “muscle up progression” as said in the scalings. I can’t do a muscle up but want to do today’s workout for sure. Thanks


  • Mike Mishik

    is that a 4-LOKO?!??!$@

    now i’m scared

  • MC

    I think we should work 4-LOKO into an event (perhaps a tie-breaker at the end). Something simple… drink a 4-LOKO/100 burpees or perhaps Crazy Fran (ounces correspond to reps per round).

  • jim

    4Loko – pre-ban.

    I do however have a small stash for those ‘just in case’ types of evenings.

  • Simon P

    I have another suggestion for the design of the site. The current naming convention for each day’s WOD blog post has zero functionality. It would make much more sense if the blog posts were named using the crossfit date naming convention. So, for instance, today’s post would be:


    This would make going back into the archives to check past performances easier. I’ve been in situations where I wanted to check a workout from months past and wished I could just type the date into the URL, instead of having to wade through the archive links. A small nitpicky thing, but I think it would be really easy to implement and would be useful. And isn’t CF all about functionality?

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Simon, I always set up a hyperlink so that when it says “Compare to such-and-such date” you can click on that date and it takes you to that post. I thought that was clear by looking at it…?

  • Jay

    assisted muscle ups from the ground

  • Jeff

    Was hoping to do the MUs 7/5, but ended up doing them 5/4/3.
    Squats were moderately paced, but unbroken

    Most of the MUs were done with 1.5′ of strap and a 10″ box underneath. My legs were slightly bent at full arm extension.

  • drake

    Progression of MUs from knees. Sad, really.
    Air squats rx.


  • Mike Mishik

    12:50 rx’d…Rickke smoked this one, nice job buddy

  • Akash

    17:03 with MU progression and squats rx’ed

    Thanks to mike and justin for yelling at me during that last squat set – barely got through. That was an awful WOD to come back to after a vacation

  • Mike Mishik

    Post for the CrossFit Games is up. looks like 6 workouts to be done in a span of 6 weeks with 1 week to do the workout. It looks like affiliates can register to be able to judge participants, looks like more details to come.

  • Jai

    3 rounds
    24 pulls ups (purple string)
    24 dips (purple string)
    75 air squats


    Allison, I’m not sure if Simon meant this, but being able to type in a date does seem more functional. The link is great for quick access to previous WOD info. Not as quick when you just want to see what you did for New Year’s if drinking subsumed your memory, say. :)

  • Simon P

    Alison – that’s for the specific “compare to” scenarios. What if I told you, FOR TIME go to the workout for June 12th, 2010. You’d have to go clicking around in the archives instead of just typing:

    http://www.crossfitnyc.com/2010/06/12.html in the address bar. Which is much faster, and more functional than what you’ve got set up now.

  • Simon P

    yes Jai, what you said :) (love the emoticon functionality)

  • Lisa

    13:18 doing 1:1 pullups and ring dips; did 18 pullups unassisted, the rest with blue band.
    All but one ring dip with blue band.
    Thanks to Sara’s talk on how to lower into the air squat correctly I am not sore from doing the 225 squats, whereas after Murph’s 300 my quads were outright SORE for 6 days.

  • JamesA

    Alright – 75 air squats are not as pleasant as they sound.

    17:30 doing the absolute beginner mod:
    12 pullups – green band
    12 ring dips – small band
    75x75x50 air squats

    I physically could not do the last 25 squats because my legs were jelly.