At least it’s upper-body

Friday 110415


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to 101211.


Update from Laura & Torch for tonight’s farewell party:
Mason Dixon is closed for some reason–the party will be tonight, Friday, April 15th @ Sweet and Vicious. 8 Spring St. @ Bowery. Come by, have a drink.

Tomorrow, Saturday, April 16th, we’ll be doing a Rest Day Dinner at Wildwood BBQ @ 8pm (225 Park Ave South @ 18th St.). Please RSVP to Sophie at sblahdATgmailDOTcom. Thanks!

Slow is fast
Sea beet and phat beets / Roasted mushrooms / Pig foot
Making sense of barefoot running
Passing on cottonseed oil–One mother’s reaction to processed Passover food
Words of wisdom — Dan Millman

Rest Day dinner is not only fun, it makes you look good. It’s true!


  • From Brand X: Scaling options & commentary on today’s workout:

    CrossFit rarely asks for maxes. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:


    are going for a number and not a max. Test your limits today.

    Big Dawgs:
    As Rxd

    Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
    do as Rx’d and dial back the rounds to 3.

    do 5 rounds of
    max push ups
    max pull ups or beginner pull ups

    Do 3 rounds:
    max push ups
    max pull ups or beginner pull ups

    Subs for Bench press:
    dumbbells, push ups, elevated push ups
    Subs for Pull ups:
    Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows

    *Jumping Pull ups should not be subbed. High numbers of these have been associated with rhabdomyolysis.

  • Bench Press @ 155
    12 – 10 – 7 – 6 – 6

    16 – 11 – 7 – 8 – 10

    Stretched a ton last night and only had a mild limp coming over from Penn Station this morning. Overhead squats in the warmup were very therapeutic. Apparently there is life after lunges.

    Friday Funny – – Hilarious showdown between “Paleo Man” John Durant and a random vegan (assuming he works for Colbert) – link to Durant’s interview from the show should be in the right margin…

  • Alex

    Does anyone have a good brand of fish oil supplement to recommend? Preferably liquid, pills are just too big.

  • Zoe

    I received this email about a fundraiser for Muscular Dystrophy coming up in May, that I thought might interest some of you CrossFitters. Fitness and raising money for a good cause is always a nice combo. Seemed especially appropriate to post today in relation to this WOD:

    What: The 2011 ORTHO-LIFT supporting the Muscular Dystrophy Association
    When: 10am on Sunday, May 15th, 2011
    Where: NEW location at the New York Sports Club at Grand Central Station
    Why: All funds raised through the ORTHO-LIFT event directly benefit MDA and will help discover answers and ultimately a cure for these diseases.
    This is a fun, worthwhile event, and one in which I hope you will take part in.
    ORTHO-LIFT is a weight-lifting competition that consists of three events:
    • Pull-ups
    • Dips
    • Bench-press
    To sign-up for ORTHO-LIFT 2011, please visit:

  • Alex Punger

    There weren’t any score cards for Open WODs last night. I wrote my score on a piece of scrap paper and put it in the folder on the front desk.

    Also, the games site isn’t listing the correct scores for our WOD III scores.

    • MC

      Yeah, and Court is listed as the top female competitor for WOD 11.4. Way to go Court!?!

      • Sam G

        That’s awesome go Court!

  • Jai

    I took a lot of video way back when we all did the Fight Gone Bad 5 fundraiser. I just uploaded most, if not all, to my dropbox account.

    Allison, does the gym have a dropbox account? If it doesn’t, do you think it’d be worth getting one so that members can drop video and images from the gym into it for you? It’s easier than emailing you the files. And it’s free.

    So far, I’m liking the dropbox service. If anyone’s interested, here’s a link:
    (DIsclosure: I think I get extra storage if you use my link.)

  • Jeff

    open WOD 4
    1 round + 13 burpees = 113