Heavy and fast

Monday 110516

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Post rounds completed to comments.


Post-Elements WOD (at 7:30pm):

(Courtesy of CrossFit Excel)

3 Rounds for time:

9 Deadlifts
12 Burpees
15 Wall Balls (women 14# 8ft target/men 20# 10ft target)

Scale as needed or increase weight and WB target height to your fitness level.

Sir Charles of CrossFit
Does it help me? [Stop nitpicking]
Ranking the risks: Top 10 food-borne pathogens
Better hip positioning for better deadlifting
(MWOD video)
How Goldman Sachs created the food crisis
Yoga at San Quentin (via)

Glow-in-the-dark Black Box-ers, courtesy of NYC Endurance:


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

    Folks, with the deadlift it is very important that you lift correctly. Unless you are used to lifting high reps of heavy deadlifts with a high heart rate you would be wise to pick a weight that allows you to maintain excellent form even when distressed.

    Big Dawgs
    as Rx’d

    Women – 185/ 85

    The Porch:
    Complete as many rounds as possible in five minutes of:
    225 pound Deadlift, 3 reps
    95 pound Push press, 7 reps

    Women – 155/65

    Complete as many rounds as possible in five minutes of:
    185-205 pound Deadlift, 3 reps
    85-95 pound Push press, 7 reps

    Women – 95-115

    Complete as many rounds as possible in five minutes of:
    45-65 pound Deadlift, 3 reps
    10-25 pound Push press, 7 reps

  • Hari

    The Goldman Sachs as the root of all evil mantra is getting old.

    The article is completely void of anything resembling a coherent economic argument. It is not much different from the claim that high oil prices are caused by speculators, rather than supply and demand.

  • Hari

    “What’s the solution? The last time I visited the Minneapolis Grain Exchange, I asked a handful of wheat brokers what would happen if the U.S. government simply outlawed long-only trading in food commodities for investment banks. Their reaction: laughter. One phone call to a bona-fide hedger like Cargill or Archer Daniels Midland and one secret swap of assets, and a bank’s stake in the futures market is indistinguishable from that of an international wheat buyer. What if the government outlawed all long-only derivative products, I asked? Once again, laughter. Problem solved with another phone call, this time to a trading office in London or Hong Kong; the new food derivative markets have reached supranational proportions, beyond the reach of sovereign law.”

    Honestly, the author doesn’t even realize that it is him they are laughing at. Maybe his third question should have been, what would happen if the US simply outlawed phone calls, or at least outlawed phone calls by Goldman Sachs.

  • kevin p

    Fast heavy deadlifts…great:l

    • Hari

      More importantly, the extremely rare 5-minute WOD.

      (Not to be confused with WOD’s that can in theory be done in five minutes by, say, Speal; but rather a WOD that is guaranteed to be done in 5 minutes. Other than Open WOD 11.3, I can’t recall seing another one of these during the past 5 years.)

  • Matt U.

    A couple of ideas generated for the Black Box owners’/coaches’ consideration over dinner this Saturday after the clean & jerk seminar:

    1) Consider offering kipping and double-under seminars every Saturday (or every other). This is a skill that many of us still need to get better at and continue to practice.

    2) In order to increase membership, consider allowing people to attend the “Level 0” (now called “post-elements”) WODs after only attending a beginner’s class (vs. elements) — paying drop in fee. It would allow more people to experience what it is like to work out at the gym on a more regular basis, and increase the chances that they’ll make it through the “beginner class to elements to membership” sales funnel. As these classes are heavy on instruction, it’s likely that many folks will do ok even without the lessons that they learn in elements.

    Just some ideas to consider that came up over dinner. Hope they are helpful.

    • Richard

      I’d love a recurring kipping seminar.

    • Great ideas Matt; we’ll give them careful consideration. Level 0 WODs, Elements mentoring, and beginners’ seminars came from similar member requests, so we’re certainly open to any and all suggestions.

  • Justin Katz

    Push Press-75#

    5 Rounds+3 Deadlifts

  • Hari

    We need an an alternate woman for our team. Are there any women who registered for the Open Sectionals (whether or not you did one or all the WOD’s) who would be interested in competing with us at the Regionals?

    The deadline is tomorrow, and as of today, we only have two women who can attend (Sara and Jackie). If you are worried about being unable to do certain movements, understand that on any given WOD, only two of three men and women compete. The WOD’s are announced in advance, so we will be able to plan accordingly.

    You can email me Hari at CrossFitNYC dot com

  • RX’ed – 4 Rounds + 2 DL

    Heavy Deads, especially after CF Total on Friday…

  • kevin p

    I like Matts idea. I think people would be more inclined to try crossfit and increase the chances of them becoming members.

  • Paul B.

    4 rounds + 2 deadlifts
    205# deadlifts, 95# push presses

  • Sara

    5 rounds plus 3 deadlifts and 3 push presses rx’d

  • JA

    In terms of new membership, creating three different types of classes (Level 0, Beginners, Elements) with three different entry requirements may end up being a little confusing.

    If only one beginner class would be required for a new member to attend a Level 0 class, why not simplify to just Level 0 and Elements? First Level 0 class being free, each class thereafter at a drop-in rate. Or drop-in rate v. fee being determined by the day of the week the Level 0 falls on.

    That said, just my random two cents…may be 100% wrong…people unfamiliar with CF but looking for new exercise programs are probably not going to be Google searching for CrossFit. They’ll be utilizing search terms that are more familiar to them. However offputting and potentially misleading it may be, taking advantage of a wider net of keywords and a different name for intro classes could possibly appeal to those people. (For example, “Level 0” versus “Crossfit Bootcamp”) Bootcamp intro classes would probably be more searchable, and if moved outside in the summer the gym congestion issue wouldn’t be as great. (The congestion may also be intimidating to new people.)

  • drake

    5 rounds + 2 deadlifts, Rx.

  • keller

    rack pull: worked up to 5rm at 325#
    20 minutes of gymnastics work – free standing handstands, l sits, and handstand pushups

    12 minute amrap of 4 clapping pull ups, 6 clapping bush ups, 8 broad jumps – 9 rounds

    • keller

      6 clapping push ups i mean!

  • Lisa

    6 rounds, 155/63
    Great working with Cait and Tara.

  • Hari

    5 Rounds

  • Akash

    6 rounds + 1 DL @ 225/95

  • Matt M

    7 rds + 3 DL as rx’d