Friday 110325

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

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Compare to 101024.


What: Mobility Seminar
Instructors: In-house mobility experts Court and Mike K.
When: Sunday, April 10th; 11am-1pm
Price: $50
Description: Spend 2 hours with Court & Mike K. learning some basic stretching and mobilization techniques to add into your training. Learn how, when, and why to apply them for self management, and some basic underlying concepts of how and why your body moves the way it does and what to do to improve it. Learn simple principles about your own neurology that allow great improvements in performance to occur. Don’t leave money on the table or pounds on the bar due to current mobility issues that might be holding you back. Improving mobility can be one of the easiest ways to improve strength & speed and will pay huge dividends in your subsequent WODs.

Workshop capped at 15 members, maximum. SIGN UP NOW!

Stacking the bones
The snatch, part 1 & 2
The untapped power of smiling
Ask the Experts: Is The “Paleolithic Diet” Really Better?
A century of meat consumption / Hungry for horse meat

Because CAPTION CONTESTS never get old, how can we explain what’s going on here with Craig P. and his son, Azure?


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

    Scaling options for today’s workout, courtesy of the Brand X forums:

    21-15-9 reps of:
    225 pound Deadlift
    135 pound Overhead squat

    Big Dawgs
    as Rxd
    Women – 155/95

    The Porch
    15-12-9 reps of:
    225 pound Deadlift
    135 pound Overhead squat
    Women – 155/95

    21-15-9 reps of:
    185 pound Deadlift
    95 pound Overhead squat
    Women – 115-135/55-65

    15-12-9 reps of:
    35-65 pound Deadlift
    pvc-25 pound Overhead squat

  • Justin Katz

    Deadlifts RX’D
    OHS 45 pounds

    I’m not there yet with the overhead squats,
    But I’ll get there.

  • Hari

    It is beyond me to figure out what is going on with the team rankings on the Games Site.

  • Carlos

    “CrossFit can be done anywhere, including the comfort of one’s home. If you’re training for Ari’s 2p kb trick and you don’t have a kb at home, just grab whatever’s around.”

  • Lisa

    Looks like Azure made the 48″ box jump and stuck the landing perfectly.

  • Jai

    “Baby Popeye says, eat your spinach!”

    Or, if you’re a Henson fan: “Dance, Magic Dance, Magic Dance… You remind me of the babe… (what babe?) The babe with the power… (what power?) The power of voodoo… (who do?) You do… (do what?) You remind me of the babe…”

    • Lisa

      Nice ‘Labyrinth’ reference, Jai!

      • MC


        • Lisa

          Crossfit Nerds though, not to be trifled with!

          • Jai

            We’re likely to kick the sand right back in your face. :)

  • Jai

    One more: Clearly no kettlebell dysfunction here.

  • Lisa

    It was a treat to see Azure in person at the gym today!

    Did WOD in 10:57, using 133# DL, 33# OHS.
    Cashout – Tabata situps, 10.

  • Eric

    “Higher, Dad. This is what you get for not dressing me in vertical stripes”.

  • Emily

    I’m coming back for 2 weeks in may!! can’t wait to be back at my old box for a while..tho I will admit, I’ve been spoiled with the luxury of dropping weights. ;)

    Craig..ever heard the old Duke Ellington tune Azure?? It’s absolutely beautiful.


  • Eric

    205# DL and 85# OHS

  • sam.gaberal

    Clean and Jerk
    65- 75- 95 -105 – 135- 155- 165

    only one miss, very happy with that :-) split jerks are getting better, getting my heal down first seems to work.

  • craig P.

    Hey Guys,

    Azure had a blast at the box today.
    @Lisa…Good work today
    @ Emily… Thanks for the song
    @ Jai…He loves that Bowie song

    11:09 205# deads 80#ohs

  • Paul B.

    14:27 185# deadlifts, 70# ohs

  • Hari

    Currently, CrossFit203 is Ranked 15 in the region. The sum of the ranks of their top 3 women is 557. For our top 3 women, the sum is 209. Their top 3 men sum to 979. Our top 3 sum to 365. Their total is 1556. Our total is 574, yet we are unranked.

  • Jay

    7:46. 155/95

  • Jeff

    open wod, attempt #2
    5 rounds + 20 DUs = 245

    29 rep improvement over attempt #1
    4 rounds + 30 DUs + 6 snatches = 216

    -spent more time warming up DUs
    -slowed down cadence of DUs
    -did not over-pace my snatches like last time, and went with longer subsets
    -no C&Js

    -ladies bar
    -Hi-Temp plates because I wasn’t expecting to drop as much as I did. If I were to do this again, it would be with the Wright Rubber plates for less bounce.

    Thanks to Matt for judging and bar wrangling!

  • Hari

    Is CrossFit NYC the number 1 team in the Northeast. Probably not, but consider this: The Games Site currently shows CrossFit 321 as number 1 in the Northeast. A casual glance at their performances shows that the sum of their three best male and female rankings is over 1000. At the same time, the sum of CrossFit NYC’s three best male and female rankings is under 600.

    Of course, their team figured out how to designate a captain. I have not been that clever. (Neither has CrossFit New England, last year’s first place team in the region, also currently unranked.)