Pull push swing

Tuesday 110621


Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 101230.

* * * * *

Level 2 WOD:

Push Press 3/5
50 DU
40 KB Sw
30 Burpees
20 C2B PU


Ideomotion, part 2: corrective movement
Easy chicken liver pate
Want a big squat? Stretch your piriformis muscle!The middle way
Overhead stability in the snatch

Here’s Jackie rocking the DLs in a shot that originally appeared on the CF Games website!

And here’s Jackie’s reflections on the event as a whole:
The NE Regionals trip and competition was incredible! It brought a whole new level of competition and left us wanting more! As a team we had a great time, started in 30th and finished at 24th! Great job, effort, and heart shown by everyone on the team!!! Our supporters: Rickke, Marcos, Matt, Craig, Court, Brett, and the Mishiks were awesome for trekking up to Mass. and cheering us on! WE wouldn’t have done as well without them there!

As for the Deadlift/Box Jump WOD, Mike K and I were ready for that one. At the gym I did that work out in 8:32m, and on the field it took Mike and I a total of 10:40m and that included me flipping over the box and stripping the weights!!! Mike did his portion of the WOD in 4m and some change and it took me 6 and change, and 2 minute and 30 sec improvement! Seriously amazing!

If you have any other questions, feel free to ask. I am very happy to gush about how well the team did! It was an amazing event and please give a shout out to my girl Jennifer Hunter-Marshall she was a Furious Competitor this weekend and always had a smile on, dancing away with a beautiful flower in her hair!! She was truly an amazing sight to see!

Team CFNYC with their many admirers and fans:

Stay tuned…more post-regionals reports to come!


  • Scaling options for today’s WOD courtesy of the wonderful CrossFit BrandX forums:

    Big Dawgs:
    as Rx’d
    Women 1.5 pood
    If you do not rings to do muscle ups use a 5/1 sub of pull ups and dips

    The Porch:
    Complete as many rounds in 20 minutes as you can of:
    2 Elevated Seated Muscle-ups (w/ feet on a box)
    4 Barrier Handstand Push-up progressions
    8 2-Pood Kettlebell swings
    Women 1.5 pood
    If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips

    Complete as many rounds in 15 minutes as you can of:
    2 Seated Muscle-ups
    4 Handstand Push-ups bridged on feet
    8 1.5-Pood Kettlebell swings
    Women 1.0 pood
    If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

    Complete as many rounds in 12 minutes as you can of:
    2 Squat Muscle-ups
    4 Push ups
    8 12kg Kettlebell swings
    Women 8kg

    • Scott M.

      Thanks for a Great 12:30 class today Sara. Hope to complete “nate” rx’d next time!
      I did every thing RX’d except I used 1 abmat for my head on HSPU
      9 rounds + 2mu+4 HSPU+4KBswings.. 20 min.
      Thanks for your vote of confidence on doing muscle ups!!!
      Rock ON!

  • Richard

    10 Rounds

    Muscle-Ups – 6 pull-ups (medium blue band) + 6 box dips
    HSPUs – 2 45 lb plates (and off a box on the last round)
    Kettlebell swings – 1 pood

    Great job, 6:15 AM! That was the first time I did HSPUs without a box.

  • Hari

    Since the Road To The 2012 Regionals Started yesterday, let’s start making some observations:

    A common denominator among the Games WOD’s is the need to not only perform difficult strength/balance or strength/coordination tasks, but to do so under fatigue (30 HSPU’s after a run and before a row; alternating between MU’s and squat snatches, heavy OHS’s after burpees, etc.)

    Here, there are always three moves that eliminate most women: Muscle Ups, Hand Stand Push Ups, and Chest-To-Bar Pull-Ups.

    Look at the Open results and and the Regional WOD’s. Any woman that is a serious competitor has these moves nailed, and any woman that doesn’t, isn’t.

    If we’re going to be serious about the 2012 Games, we need to have a plenty of women who can do all three of these movements. If you have kipping pull-ups, you should be promising yourself CTB pull-ups and muscle-ups over the coming year. (Do that, and you’ll find real HSPU’s along the way.)

    For our advanced men: How many of you have 12 to 15 legit rounds on this WOD? This is a real Games-type WOD. You should own it, if you’re serious about competing.

  • Nate

    6 Pullups (1 Thick Band)
    6 banded Dips (1 Thick Band)
    4 HSPU ( 1 45-lb plate, 1 25-lb plate)
    8 KBS (1.5 Pood)

    5 Rounds + 2 HSPU

    • Cassie

      reis..i think you’ve introduced me to a very dangerous site in life as rx..the shirts are awesome..buck furpees?! awesome

      • Richard

        I just don’t get what that design is…

      • Cassie:

        Try to pace yourself…that site can be a budget crusher for sure. Fun stuff!

  • CAIN

    Jackie’s flying ponytail deadlift= CAIN t-shirt material

  • dan def

    CAIN!!!! Always nice to see you stop by and post! Hope things are great with you.

  • Cassie

    8 rounds
    subbed 6 PUs (medium blue band) and 6 box dips for MUs
    HSPU off a box (i have SERIOUSLY got to learn to kick up)
    KB swings (the one that said 25 on it, need to go heavier next time)
    nice work 6:15 crew!

    • Richard

      Nice job, Cassie!

      • Cassie

        thanks richard, you too! esp. on HSPUs

  • Alex

    8 rounds + 2 HSPU
    (Scaled – jumping muscle ups & 1-45lb plate for hspu) KB swings as Rx’d

    This was a fun WOD!

  • avery

    Love love love this picture of Jackie!

    Solid work lady-those are some heavy deadlifts!

  • Court

    Hari is absolutely right and everyone that has an interest in improving as a CrossFit competitor would do well to make use of his observations. While judging this year, there was a noticable difference in performance between 1st and 2nd heats; muscle ups are a great example. While in the stands, Mike & Sara were visibly itching to get down to field for “Amanda” since both of them have significant capacity for MU’s and some of the athletes on the field were running into real difficulty stringing two in a row, some due to strength issues, others due to higher movement standards.
    The best thing you can do to get ready for next year is to participate in the WODs and then record your results. The first job is to show up; the second job is to find out where you have a personal challenge so you can address it in your “goat work”. Are you awesome at MU’s only when fresh or does it not affect them so much if you just did DU’s or running but heavy squats drain your ability to do them for that week? Record your score and find out, then seek help from one of our coaches or a senior member. Work your WODs and work your numbers and you can not help but progress.

  • Justin Katz

    7 Rounds
    Subbed 6 strict pull-ups/ 6 Dips on GHD with thin purple band.
    HSPU off of box
    KB Swings 1.5 Pood

  • Jason W

    10 rounds Rx’d.

    The left foot is still swollen and trying to do anything while hopped up on prescription strength NSAID’s is such a non-starter.

  • Jenny A

    9 rounds + 6 p/u =+ 1 box dip

    scaled: 6 p/u (thinnest band) and dips, hspu with 45+10 lb plates (swapped 10 for 25 after 3rd rd), 1 pood kbs

    great work, 6:15!

  • Sam G

    Half of yesterday’s wod, while helping jeff teach…

    2 for 1 wall balls suck.

    Need to start stringing up a program for my self to get better at muscle ups, will try Nate when I have free time or will drag my self in next muscle up wod to get some coaching.

  • Lucio

    10 rounds (jumping mu’s and hspu-ish)
    I really like the sense of community in the morning classes and I believe that a mixed class with beginners and advanced athletes altogether is the way to go, not only because it puts you in perspective but also because crossfit is to me a challenge agaist oneself. And both Sara and Kevin rock.

  • Jamie F.

    3 Full Rounds.

    Muscle-Ups as RX’ed.
    HSPU Scaled w/45 LBS Plate
    KB Swings as RX’ed.

  • mike n.

    8 rounds + 3 HSPU. 1 or 2 abmats for the Push ups, rx’d otherwise

  • Sara

    8 rounds

    I put about 50 people through “Nate” this morning and everyone did an awesome job… there were some seriously good hspu and swings going on. To reinforce what I said today: If you are struggling with pullups and would like a pullup program, send me an email. If you have 10 strict pullups and 10 ring dips and do not yet have a muscle up, send me an email. If you are struggling with HSPU, send me an email. sara@crossfitnyc.com. Also, Jeff Yan and Mike K are great resources for gymnastics movements and I know are always happy to help.

  • Mike K

    I also think this is a great WOD for people that have a few HSPU or MUs to try to do rx’d. The volume on each round is not that much, so as long as you keep a manageable pace, you get some great experience woking the higehr skill movements under stress.

    I’m coaching tonight too, so feel free to pick my brain about them… and come in to get your first muscle up or HSPU if you are close to one!

    • Sean M.

      Who do I see about picking up a 2 pood KB?

      • keller

        one of the best lessons i learned doing cf football was from mike k, who basically told me to stop asking him if i should do 1.5 pood or 2 pood in a workout and just do 2 pood. i would still probably be asking him if i didn’t just do it.

      • Mike K

        Look in the mirror. Then just do it

        • Mike K

          Eh, that was supposed to be in reply to Sean’s comment. But great job by you both on the WOD!

  • Sergi


    6 Pullups (1 blue Band)
    6 Dips
    4 HSPU ( 1 45-lb plate, 1 25-lb plate)
    8 KBS (1.5 Pood)

    6 Rounds (with Reis help!)

  • Zoe

    6 rds even
    6 strict chinups (had to add the thinnest purple band for the last couple reps in the last 3 rds)
    6 dips on the GHD
    2 abmats for HSPU (walked up last 2 rds because for some reason I lost the ability to kick up)
    16 kg KB

  • Matt M

    6 rounds + 2 MU + 4 HSPU + 7 KBS as Rx’d.

    Need to work on HSPU.

  • Sam G


    24 inch box jump
    25 lb dumbbell hang squat clean then push press (cannot thruster)


  • Steph

    7 Rounds + 2 pull ups

    6 Pullups (kipped a few out then used red thin band)
    6 Dips on GHD strict
    4 HSPU (2 AB mats then 1/2 way through added on 10lb plate)
    8 KBS (20 kg/1.25 ish pood) should have done the 1.5 pood…

    Determined to get a HSPU…

  • Sean M

    RX’d 17 Rounds + 2 MU, 4 HSPU, 1 KB swing

    • Court


  • Jay

    9 rounds + 2 MU + 4 HSPU

    scaled the HSPU to knees on box

  • Stan


    10 rounds + 2 muscle ups

    muscle ups and HSPUs as rx’d
    1.5 pood kb swings

  • Mike Mishik

    You killed it Sean!

    11 rounds + 4 hspu rx’d

    Gotta get back on the muscle up bandwagon, it’s been too long!

  • Andy

    7 rounds + 2 pullups (6pullups/ring dips, plates and 1.5 pod)

  • Court

    9 rounds + 1 MU, scaled.

  • Leslie

    I did Nate

    15 rounds plus 2 mu attempts and 1 hspu

    Gotta be honest, it seems impossible that I did this many, but my partner was counting and said I was pacing really well. I never once stopped. I just kept moving. Definitely felt like I did 10-12 rounds but 15 just sounds ridiculously impossible.

    But I loved this WOD cuz I like HSPU’s and kettlebells

  • Rafi aka. H8sHSPU

    Awesome class today at 12:30.

    I’m really seeing a lot of improvement in my pull-ups!

    Red band Pull-ups 6
    Blue band ring dips 8
    Knee on box HSPU 4
    20 Kg. KB Swing 8

    8 rounds + 3 pull ups

    Psyched about dead lifts tomorrow.

    • Court

      Go Purchase!

  • Eric

    10 or 11 rounds, scaled except for the 2pd KB. Lost count

    Then did 150 KB swings for time with 1.5 pd, 9:04

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