“Man Overboard!”

A: Cleans 3-3-3

B: WOD: “Man Overboard!”

3 rounds of:
250m row
ring dips
kettlebell swings
dumbbell thrusters

In this workout you move from each of five stations after the person rowing 250 meters finishes. The clock does not reset or stop between exercises. Completion of these 5 exercises constitutes one round from which a one-minute break is given before repeating.

On call of “rotate” (by the rower when reaching 250 meters) the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where the athlete must simply complete the 250-meter row.

C: “Not In My Yard”:
Divide the class into two teams. The playing field is divided by an imaginary line at the middle of the gym, between the middle poles. Put one team on one side, and the other on the other. Take all the med balls, and put half on the floor on one side, and the other half on the other.

3-2-1 go. Each team tries to throw the med balls on their side onto the other team’s side. After some random amount of time under 2:00, call time. The team with fewer balls on their side wins.

Rinse, repeat.

The bamboo cage (a.k.a. muscle pain is likely not in your muscles at all)
Think about your hands
Stand up, jump down
Liposuction and fat regain

What’s in the mirror?

We at CFNYC would like to congratulate Coach Jeffrey B. on his wedding! (Read all about it in the NYT, including the CrossFit mention he managed to sneak in.)

The gang was all here at yesterday’s lunch class (thx, John, for lending us your camera):


  • What is on deck for Thursday’s WOD classes:

    A: Skin the Cat progressions (Black Box, Advanced students)

    Post-Elements: Overhead squat, Knees-to-Elbows, Toes-To-Bar

    B: WOD

    Post Elements, For Time
    100 OHS with Empty Bar
    Each time you drop the bar, do 10 sit-ups
    Black Box, For Time
    100 OHS at 75/53
    Each time you drop the bar, do 10 toes-to-bar


    4 Unbroken Sets of 25 OHS at 115/75

    Each time you break a set:
    20 toes to bar
    Lower the weight
    Redo the set

    C: Mobility Work (hip, back, shoulder)

  • Simon P

    those wods at the top sound like so much fun. wish I was there!

  • Richard

    A. 95-95-105
    B. 129 Total Reps: 25lb for Dumbbell Thrusters, 1 Pood for Kettlebell Swings; Strict Ring Dips and Pull-Ups
    C. I think my team won both rounds.

    Andy – I created this WOD on beyond the whiteboard so it should be ready for you when you post!

  • andy g

    A. 95, 135, 155×2
    B. 166~1.5 pood KB, 35#db
    C. Sara and Will succeeded getting it all in there. But really, a community building game like this needs time to be savored and played. Recommend dropping these rushed pieces and focus on individual exercises if time permits, as in, do it if you want to. Today seemed a big sweaty chaotic “I don’t have a clue what’s happening” event at the end of class.

    • Richard

      The “Not in My Yard” bit reminded me of that classic line from “Clueless”…

      Agree, it was a bit rushed, but fun to see the Elements class confused as to what actually goes on here.

  • Stephanie

    A: worked up to 83#
    B: 120 (scaled: banded ring dips, 1 pood kb (?), red band pullups, thrusters (?)
    C: richard, i’m pretty sure my team won the second game…you won one, we won one?

    • andy g

      Oh we definitely won the second game, Richard is trying to claim all the glory.

      • Richard

        Ha! I really have no idea! But, really, isn’t everyone a winner at CrossFit? 😉

        It was fun though. Looking forward to more of those.

  • Brett_nyc

    congrats Jeff B. wishing you many happy years of marriage and crossfit!

  • Cathy

    congrats Jeff!

  • Kameron

    My lower back still won’t forgive me for Sunday. Learned a valuable lesson about scaling weight and maintaining proper form when deadlifting. Live and learn. That said, does anyone have any tips on recovering faster from the more intense sessions?

    This morning’s WOD was great. Lot of work in a short period of time. Good stuff.

    Thank you Sara for helping me with my cleans!

    • Richard

      Nice work today, Kameron. I was feeling it from Sunday as well. As for recovery, I recommend doing some mobility work (of the sort it looks like we’ll do tomorrow). I can show you a few next time we’re at the Box (have a look at Z-Health, or talk to Court). That, and (of course), getting rest — with good diet and hydration (coconut water for electrolytes, etc.) — should work. Just my two cents.

  • torch

    congrats jeff!

  • Lisa

    Jeff, that is a wonderful piece about you and Sarah 🙂

  • Mike K

    Congrats Jeff!

  • Court

    Congrats to Jeff & Sarah; mazeltov!
    As far as recovery goes, motion is lotion. Basic stretching and mobility will help as well as a little of the hair of the dog that bit you. Try some LIGHT reps of the exercise that caused the most soreness. Also, getting enough sleep, food, water, fish oil? If you’ve got real soreness, back off for half a week to a week and try using Wobenzym (try Whole Foods supplement section) at advanced dosage.

  • keller

    congrats jeff! cant wait to see the africa pics!

  • Richard

    Congrats, Jeff and Sarah!

  • Madeleine

    A: 95-105-105
    B: 265 reps

    Used a thin band after failure on ring dips. Jumped after failure on pull-ups. 16 kg kb. 20lb dumbbells. At 7am, there was a sixth station, air squats, to even out the team sizes.

  • Mike Brink

    Wish I could go tonight.. love the new style of programming

  • Thor

    Looking at the CF Football site today and thinking great minds think alike…

    • Cathy

      that’s what I was saying to Jeff last night! Toes to bar and deads last night. Monday both were squats and presses/pullups

      • keller

        justin he has three you only had two!!

        cathy he was talking about the comment because he squatted with kettlebells hanging from him while standing on boxes… but i agree wednesday rest days = the best

        • keller

          i mean the picture… not the comment!

        • Thor

          True, but we only have 2… And I wasnt going smaller, that would be silly.

        • Cathy

          Im always behind

  • Hoping everyone’s discovered/noticed the new kettlebells that have been added to the collection here at the Black Box.

    Try them out and send me pics for the blog doing things you haven’t done before: perhaps a 28kg TGU or farmer’s walk with the 40s?

    Thanks! (Email them to allisonATcrossfitnycDOTcom)

    • keller

      did we get two 40s? i only saw the one!

      • Mike K

        there’s 2. Start working on those double KB snatches now

        • DEFINITELY want pics/video of THAT, whoever can pull off that feat. 🙂

    • Sam G

      Yaeah! I can move my tukish get up now, super happy.

      • Brett_nyc

        try a barbell TGU, load it to 135lbs

        • Sam G

          That’s too serious for me right now, maybe in the near future.

  • Alex

    A.) 125, 135, 135 – focusing on form
    B.) 137 total reps, 35# db thrusters, 1.5 pood kbswings. The 5 extra lbs I put on over vacation last week surely didn’t help my pullup total.

    C.) Was definitely chaotic – 20lbs med balls were getting thrown head high in many cases which was scary. Even knee height made me nervous…

    • Madeleine

      Games where weights get thrown at my knees are not for me.

  • Duly noting the Not in My Yard craziness / concerns.

    As should be clear, we’re trying out a slew of new stuff, and some of it is likely to work better or worse than the rest. Your feedback is hugely appreciated, as we’ll be tweaking things next month based on what we learn here.

  • Hari

    The “Post-Elements” Dinner

    Friday, July 29 (Location to be determined shortly)

    If you’re a recent Elements graduate (you can define “recent”) you’re invited to dinner. If you recently got your first pull-up, we’ll buy your first drink. If you’re a member of our mentoring program, you’re encouraged to be there. If you’re a long-time member who was cruelly deprived of a Post-Elements dinner (pretty likely, since this is our first), you’re invited. If you don’t have a sub 2:00 “Fran,” you’re also invited.

    In so far (please post to comments, if you’re not listed below):

    Alex P, Amanda, Carlos, Cassie, Eric A, Jai, Jason W, Kameron, Kent B, Madeleine, Meagan, Noah S, Ralph, Richard, Sam G, Santorello, Steve L, Wayne

  • Jeff B.

    Guys, thanks for the wedding props. I’ll be posting Africa Pics to FB shortly. Sorry, there will be zero handstand shots of me in front of a pride of lions.

    • Sam G

      Congrats jeff!

    • Jai

      Do a handstand in front of a green screen. We can find someone to take care of the rest. 🙂

    • Court

      Lack of “Lion Pride HS”=CF FAIL.

  • Sam G

    Started 5/3/1 Monday after too much thinking about it, second day

    Deadlift *5 @ 65% 235
    deadlift *5 @ 75% 255
    deadlift * 6 @ 80% 310

    Only got one extra rep in the last set, might have not fully recovered from the Mac effort day on Saturday

    Assisted exercises included all stretches after

    Hamstring stretch with towel
    Lacrosse ball anterior deltoid
    Lacrosse ball lower spine
    Weird reverse glute stretch
    Calve and Samson stretch


  • Eric

    Congrats Jeff!

    I really enjoy the new programming as well. Can’t wait for tomorrow.

  • Thor

    If you only got one extra rep on your 2nd day of 531 there is something going on… The max effort day could have something to do with it, but again those weights should still be fairly light enough that it shouldnt have too much of an affect. Your 5 day you should be pushing closer to 9-10 on your first cycle. Youre taking 10% off your max and using that as a “working max correct?”

    • Sam G

      Yea, it was not heavy it was mostly grip endurance my 6
      Rep slipped out as I use double overhand to work on grip endurance. my presses were fine two days ago, my last set was at about 12 reps.

      And yes I am taking 10 percent off.

  • Ralph

    This was a great workout. 2 for 2 so far with the new programming (Mon/Wed).

    A: 115, 135, 155 (PR)

    B: 183 reps, 1 pood KB Swings, 25 lb Thrusters, Kipping Pull-ups, and dips by the GHD.

    C: No dodge ball tonight.

    • Ralph

      Oh, and thank you, Avery for helping me with those 155 lb cleans!

  • Stan S

    196 reps, 1.5 pood kb swings, 25 lb thrusters, strict pull ups and ring dips

    8 rounds tabata ring holds

    thanks sara for staying after class to time me and push me through those 8 rounds

  • Steve Slo

    A) 115 – 135 – 155
    B) 164 – 1 pood kb – kipping pullups – 25lb dumbells – ghb dips
    C) winning team – I was a big fan of this NIMY game. Great cashout.

  • Jai

    Only 2 rounds due to time constraints, and therefore no NIMBYism either. 99 total reps first round, 77 total reps second round. GHD negatives for dips, 16kg swings, purple string pull ups, 15# fb thrusters.

    Also, just to confirm: No official rest days. Right? Tomorrow is 4th day in a row.

    • Correct. No official rest days. We suggest you stop when you feel you need a rest. That could be 3-on/1-off, or alternating 3/1 and 2/1. But we built volume to make this ideal at 4-5 days a week.

  • Steve Slo

    And again… This programming is great. Keep it coming.

  • mike n.

    A: 165
    B: 205 (1 pood, 25db)

    I only came today because I wanted to play dodgeball and we ran out of time, so can we get that rescheduled? BTW, I guess the neighbors stopped complaining about the noise since we’re now scheduling workouts where we throw 20 lb balls and run around.

    • While this was dodgeball-esque, we have real dodgeball coming up next week.

      More generally, we’re also trying to figure out timing on all of this still, and will hopefully be better it making sure everything fits in future weeks.

  • Akash

    A. 95 – 115 – 125 I was not happy about doing full squat cleans but there is no cheating when Kevin and Avery are teaching 😉
    B. Somewhere in the 180 range (lost my paper)
    C. Ran out of time

    Thank god it’s my rest day today!!

  • Dan

    “Man Overboard” was my first time on the new program. It was a great and fun workout.