Rapid-weight-loss “Fran”

Tuesday 110201

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Post time to comments.

Thanks to Rickke & Jai for filming & editing this great video:

Friday Night Faceoff – 1/28/11 from CrossFit NYC on Vimeo.

Time magazine on Paleo (plus a rebuttal)
True story
Newfound use for the iPhone: Sleep aid
Meatshare! / Why bacon is a gateway to meat for vegetarians
A frittata where eggs play a minor role / Sage oven-roasted veggies w/sausage
Think you’re fit enough to be crowned “Queen”?

Deverell was kind enough to get some good video of the FNF and post it to his YouTube account. Here’s one of the videos (and to see the others, just click on his username to go to his profile to see his other videos).


  • Scaling options, courtesy of Brand X:

    Big Dawgs

    Women’s weights – 95-65-45#

    The Porch
    For time:
    135 pound Thruster, 9 reps
    35 pound weighted Pull-up, 9 reps
    95 pound Thruster, 15 reps
    20 pound weighted Pull-up, 15 reps
    65 pound Thruster, 30 reps
    30 Pull-ups

    Women- 95-65-45

    For time:
    105 pound Thruster, 15 reps
    25 pound weighted Pull-up, 15 reps
    75 pound Thruster, 21 reps
    10 pound weighted Pull-up, 21 reps
    35 pound Thruster, 36 reps
    36 Pull-ups

    Women – 75-45-25

    For time:
    25-35 pound Thruster, 12 reps
    Beginner or assisted Pull-up, 12 reps
    10-15 pound Thruster, 15 reps
    Beginner or assisted Pull-up, 15 reps
    5-10 pound Thruster, 18 reps
    Beginner or assisted Pull-ups, 18

  • drake

    Please join me in congratulating Alex (the 3rd-place finisher at Friday-Night-Faceoff) on entering the illustrious ranks of New York State attorneys. He was formally sworn in today, so let us all wish him the best as he finishes his year in the Attorney General’s Office before heading off to a prestigious law firm, where his evenings, nights, weekends, holidays, birthdays, and throat will be involuntarily rammed full of grunt legal work assigned to him by colleagues who are shockingly indifferent to his wishes of having a moment to himself. Welcome, Alex.

  • Sophie

    Great video Rickke and Jai!

    Congrats Alex!

  • Steve S.

    Mid-Hang Snatch – 60%x2x6 (#110)
    Power Jerk – 60%x2x6 (135#)
    Snatch Pull – 85%x4x5 (155#)

    In other matters, is there any chance that the gym is considering a more proficient cleaning staff? Perhaps one who has a definition of cleaning more thorough than pushing body hair from one corner of the shower to the other. The showers are straight up nasty, and I’m not sure how you expect someone who works in a professional environment to get ready in there.

  • Sophie


    WHAT: Court and Mike K will cover the fundamentals of the KIPPING PULL UP and DOUBLE UNDERS. Whether you are a recent Elements grad, or you are struggling with some of these movements, this seminar is a great opportunity to improve technique in a small class environment.

    COST: Free

    WHEN: Saturday, Feb 5th, 11-12pm

    WHERE: Black Box

    WHO: All Black Box members can sign up, however we are capping it at 10 people. (If this seminar fills up and you are not able to attend, do not worry, more to come!)

    HOW TO SIGN UP: email srblahdATgmailDOTcom right away to reserve your spot. Email Subject: “seminar sign up”

    There will be a formal post on the blog tomorrow, however please sign up asap to reserve your spot.

  • keller

    mike k teaching double unders ????? thats like me teaching back squats… tee hee!!!

  • Sophie

    Keller, you may have missed the FNF, but Mike K won the wod with Double Unders!

  • Mike K

    Keller, how times have changed right? And I did Annie in 6:01 the other day too.

    We will have the whole hour for the seminar to spend on these 2 skills, so you will really get to have the movements broken down and build them back up properly. We will also have sufficient rest built into the hour so that you can really refine and improve these skills.

  • Eric

    LOL I signed up right away, boy do I need this seminar….

  • keller

    yeaaaaaa booyyyyyy … its all those duck eggs you post on facebook giving you super powers

    sophie i heard i missed a really good time – looking forward to the next one!

  • Alex Punger

    Thanks Drake.

    That’s a sad but true forecast of my future.

  • 53, 43, 33 (bar only)

    pullups – modified using blue thin band, ended with both green thick and blue thin bands


  • Jai

    9 thrusters, 53#, unbroken / 9 kipping pull ups, unbroken
    15 thrusters, 43# / 15 dead hang pull ups, purple string
    30 thrusters, 33#, 30 kipping pull ups, purple string