The big pull…then push, push, push

Please note that we’ve now chosen a location and a time for our upcoming “Post-Elements Dinner.” As it now says in the sidebar at the left, we’ll be holding the dinner on Friday, July 29th at 7:30pm at Rare Bar & Grill (Chelsea), which is just down the street from the Black Box. If you haven’t already RSVP’d and want to attend, please post to comments today or email Hari (hariATcrossfitnycDOTcom). Thanks!

Thursday 110721

A: Deadlift 3-3-3

B: WOD: “J.T.” (Compare to 110407)

21-, 15-, 9- (Post-Elements: 15-, 12-, 9-) reps of:

Handstand Push-ups
Ring Dips

C: 2-Minute AMRAP: Box Jumps

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Movement of the week: Gebr vs. Tergat
How to train your eyes like a kung-fu master
Practice makes permanent
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Monday tug-of-war pics from the lunchtime class (thx, Erica!):

* * * * *
What’s on tap for Friday’s WOD classes:

A: Press: 21 reps unbroken, 15 reps unbroken, 9 reps unbroken

B: WOD: “The Ensign” (courtesy CrossFit Football)

Complete as many rounds as possible in 3 minutes:

3 Power Cleans (Post Elements = 95#/65#, Black Box = 135#/95#, Games Prep = 155#/105#)
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3-minute rounds.


  • Deadlifts: 225 – 315 – 315

    WOD: 15:35 (15-12-9)
    HSPU w/ 45-25-10 plates
    Banded ring dips (medium)
    Pushups on knees

    Very solid hour of programming. Nice warmup with pullups & KB deadlifts/swings. Had to skip the cashout because of time. Despite near-shutdown of my entire upper body today felt much better than yesterday…

  • Richard

    Deadlifts: 225-225-225

    WOD: 11:42 (15-12-9)
    (a) HSPU – Round 1 (2 45lb plates); Round 2 (box); Round 3 (box)
    (b) Ring Dips – Bar Dips

    Definitely a tough WOD. I wish I thought of a good intermediate scaling for the HSPUs — going from the plates to the box felt too easy.

    Looking forward to more pushing tomorrow!

  • Cassie

    deadlifts: 135-135-135..i need to stop thinking i can’t go heavier, and go heavier..

    13 something..i was somewhere between pissed off and disappointed that i didn’t listen to my time properly
    HSPUs off box
    ring dips with thin green band
    push-ups off a box

    like Reis said yesterday, if only it weren’t HSPUs, ring dips, and push-ups, i would’ve done better

    cash out: weighted tabata sit-ups with 10lb plate, 9-9-10-10-10-9-8-8

    • Cassie:

      At this point you can definitely go heavier. Even though today wasn’t a max effort day you should use your last set to explore a bit…no harm in throwing even a couple of 5s onto the ends to see if 145 is comfortable.

      13:xx is no joke at 21-15-9. Don’t be too hard on yourself.

  • Mike K

    Quick reccommendation on the ring dips for today & tomorrow’s WOD: If you do not have a few, or any, bar dips (like on the GHD handles), stop wasting your time with banded ring dips.

    You will get stronger faster by working on bar dips, box dips, or paralette dips in WODs and also make your shoulders happier with you since you will learn to be strong in a better shoulder position, which will translate over to all other upper body pulling & pushing motions.

    Avoid the dreaded “D-bag shoulder” that Kelly Starrett always talks about!

    • Sara H.

      I’ll be the first to endorse Mike’s suggestion. I did the box dips on Tuesday night, and can defintiely feel (via DOMS in my back/shoulders) that I did a lot more/better work on getting stronger with this variation of the movement.

    • Steve Slo

      Hey Mike…

      What is the D-bag shoulder with relation to the bar dip?

  • Aaron

    Deadlifts: 225-245-255
    WOD: 13:52 (15-12-9)
    Cash out: 43 box jumps (20 inch)

    Had to do some serious kipping to get through the last of those HSPU.

  • Justin C

    Count me in for the Post-Elements dinner next Friday

  • Avery

    100s of band ring dips “for time” will not get you closer to a strict ring dip.

    I am living proof of this fallacy.

    If you want ring dips, eventually you have to start working alternate dip strategies with good shoulder position and get stronger. It wasn’t until I did took away the band and worked on my crummy shoulder positioning that I got anywhere near a strict ring dip.

    Please listen to Mike K about dips. That is all.

  • Alex

    Deadlift: 325 – 325 – 325
    WOD: 10:28 (terrible at HSPU, 2 45# plates)

  • Akash

    A. 245 – 265 – 285
    B. 17:34 with a 25lb plate (and ab mat after round 1), strict ring dips (broke those up A LOT) and normal push ups
    C. no cashout, had to run to work…

  • Jonathan P

    HSPUs are un-paleo

  • Madeleine

    There is no better way to start a day than heavy deadlifts.

  • B spears

    A- 153-163-173
    B-9:48 pe reps
    C- 42 box jumps

  • Hari

    A: 285, 295, 305
    B: 23:45 RX’d
    C: Skipped

  • Ralph

    A: 305, 315 (PR), 315

    B: 17:32
    *21-15-9 (1 ab mat on first round, then 2 mats + 25lb plate afterwards)
    *10 dips on ghd, then box on the rest.
    C: 46 box jumps, 24 inches.

  • Steve Slo

    A) DL 3x: 275 – 295 – 305

    B) 18:?? (15/12/9 – First round I did 21 HSPU)*
    HSPUs with a 45lb Plate, 25 lb Plate, and an abmat
    GHD Dips

    *I did NOT do well today… I broke a cardinal rule of WODS and rescaled after starting. For the first round I did 21 HSPUs but then immediately jumped down to the 15-12-9 scaling. I hit muscle failure pretty fast, and a lot of my dips were just negatives.

    C) 28 box jumps (24 inches)

    I also did some work on my snatch form at #75 and the split-jerk at #115.

    Does anyone have any suggestions for a stretch or exercise that will help me to catch the bar overhead at the bottom of the squat; overhead flexibility seems to be an issue. Thanks.

  • Eric

    DL: 315, 335, 315
    Back was rounding-I am strong enough to get the weight up, but need to drop back more in weight and get perfect form. Got to work on torso tightness.

    WOD was absolute shitshow, 27:30
    HSPU using bands, Rxed Ringdips and pushups. Upper body pressing remains a big weakness, and it showed today in glorious muscle failure.

  • Sam G

    1/2 cindy with hand release push ups as a met con, as par Cassie talking crap (once again :-P), I decided to do this with some of the people I work out with in the park.

    After that I smacked my baby self and went to the garage to do my 5/3/1 for today.

    3@ 70% 255
    3@ 80% 292
    7@ 330, dam grip strength keeps giving, might switch to mixed grip next time.

    assisted exercise

    3 x 10 belt squats off two 20 inch boxes


  • mike n.

    A: 275-295-325
    B: 13:26 (HSPU scaled to 1 to 3 abmats)