What the L

Thursday, July 28

A: Press 5-5-5


For Time:

21 L-Pull-Ups (Post Elements: Regular Pull-Ups)
100 Double-Unders
15 L-Pull-Ups (Post Elements: Regular Pull-Ups)
50 Double-Unders
9 L-Pull-Ups (Post Elements: Regular Pull-Ups)
25 Double-Unders

C: “Jailhouse 10

How to do joint mobility drills
The aesthetic goal conundrum
Pre-natal strength training
Butcher’s guide to well-raised meat
Are you a fat burner or a sugar burner?

CAPTION CONTEST! (Alex P. and Sean M. at the beach, photo courtesy of Sophie)

* * * * *
Here’s what’s on tap for Friday’s WOD classes:

A: Front Squat 3-3-3


10 Rounds (Post-Elements: 7 Rounds) For Time:
10 Pull-Ups (Games Prep: chest-to-bar pull-ups)
10 Ring Dips
10 Push-ups
10 Squats


  • 2 things:

    1) Team CFNYC won the iPad 2 by registering the most new participants for FGB6! If you registered in time to be eligible to be part of the raffle, please be sure that your name appears on the FGB6.org website. We still have about 10 people registered as “Anonymous Player”s. If I don’t know who you are, I cannot put you in the raffle…

    2) We are in 6th place worldwide on fundraising so far! Keep up the good work, everybody!

    • Richard

      There’s a FGB iPhone app!

  • Jai

    GO, team!

    Just in case you find food inspirational, bacon wrapped eggs:

  • Rickey

    Anyone interested in buying a pair of inov8 Road X-Lite 155 size 11 ( inov8′s new lightweight road shoe). I wore them for one track workout and realized they are too small for me. Still in new /perfect condition. I payed $110 but will sell them for $70. 
Email me at rickeygawley@gmail.com

  • andy g

    Press 5×85,5×95,5×100. WOD 9:52 using parallettes. Jailhouse 10, like Reis’s shirt says, buck furpees.

  • Richard

    A. 85-85-85
    B. 13:42; I accidentally switched the order of the double-unders and pull-ups, and so my pull-ups were awful. Scaled to sets of 15-12-9. That was my first time doing double-unders in volume, though, so in all not a bad morning…
    C. Jailhouse 10

  • Press – 85 – 90 – 115

    Wod 13:41
    Pullups – 15 – 12 – 9 (2.5″ band)
    Lat Jumps – 75 – 35 – 15

    I didn’t feel destroyed after the WOD (vs MT&W), which is a good thing because today was all about saving gas for tomorrow’s tank. Still I feel good about 36 pullups, 125 lat jumps and 55 burpees. Far better than the extra hour of sleep if I took a rest day.

    I have a sizable roll of tape in my bag. See me tomorrow if you’re interested. This one’s gonna be a palm-ripper.

    • Richard

      Good luck tomorrow!

  • Manny

    Press: 95 – 135 – 155×3

    WOD: 9:58 Black Box RX

    Found out today that L pulls do not help when trying to string together DU’s. L pulls started turning into L kip pulls by the last set.

  • Sara

    8:00 rx’d

    • Shee-it that’s some nice work there, coach!

    • Sam G

      Ohhhhhh yea!

    • John


  • Stephanie

    A: 53-63-63(fail)
    B: 14:17 w/ banded pullups
    C: opt’d out in an attempt to get to work on time, was still late for work.

  • Jeff

    I’m in for dinner tomorrow night at Rare. Please put me down.

    • Kent B

      Unfortunately now out for dinner tomorrow.

  • Adam R

    Beefcake overload in that picture!

  • Alex

    A.) Press – 115, 125, 130
    B.) WOD – 10:42…scaled. L-pullups were tuck pullups.
    C.) Jailhouse Burpees as prescribed.

  • mike r

    “It rubs the lotion on the skin or else it gets the hose”

  • Stan S

    Press: 95 – 105 -105
    WOD: 7:03, strict L pull-ups but substituted parallette jumps for double unders
    Jailhouse 10 was fun.

  • brad s.

    “Does this hat make my butt look big?”

  • Cedric

    5:46 rxd

    • Craig p

      Awesome. Nice work dude.

  • Craig p

    8:21 rx’ed. Double unders were pretty awful.

  • http://games.crossfit.com/features/event-1-announced

    Event 1 of the Games
    Ocean swim, sand run, 50 CTB, 100 -HR pushups, 200 squats, sand run


  • Jeff

    Another argument for getting stronger: it can help you come out of the closet.

    • Steve Slo

      “I am still your son, and I love you very much: Mom, Dad, I’m gay, and so help me God, I am stronger than the both of you, and I won’t hesitate to beat you back to the Stone Age if you give me any shit about this.”

      …too good.

  • Mike K
  • Steve Slo

    A) 5@115 x 3
    My upper body has been performing below (my very modest) expectations all week. Not sure why. Frustrating.

    B) This sucked… But I knew it would when I headed in this afternoon. I scaled very aggressively:

    15/12/9 pullups with a medium band.
    50/35/15 double unders.

    Headed out of town for a week. I will have a view of the Puget Sound, a speed rope, and a lot of unscheduled time on my hands. By next Friday I WILL have some semi-respectable double unders!

  • Rafi aka DblUnderPressure

    Parallette jumps and kipping tuck pull ups

    I pinched a nerve in my neck yesterday and it is still giving me issues. Anyone have any advice?

    • Gentle movement helps. Neck pulls feel terrible, and people tend to hold their heads as still as possible due to the pain. Better to slowly, carefully, but consistently make sure you’re moving. While mobilizing, it helps to keep your neck long – think of a string (gently) pulling up the crown of your head as you move.

      • Rafi aka DblUnderPressure

        Thanks Josh. This really helped. I feel much better today.

  • drake

    CAPTION: Just so everyone can sense the scale of the picture, that thing Sean is holding so daintily in his left hand is actually a 42-gallon oil drum the likes of which BP and Shell use daily. He doesn’t want to crumple it. Obviously, the people in the background have been expertly doctored to appear enormous too, but rest assured, Alex’s and Sean’s enormity can only be match by digital enhancement.

  • Sofia

    A- 65-70-70
    B- DQ need to work on du’s

  • mike n.

    10:15 – many not strict L pullups

  • Hari


  • Jordan

    Press: 105-125-115

    WOD: 9:11 Rx’d w/ strict L pullups

  • Eric

    Jordan kicked ass tonight.

    Press: 105, 108, 108 So weak

    WOD: 13:49 Rxed.

    Double unders took some time to get into the rhythm, but once in, flowed smoothly.

  • Rafi aka DblUnderPressure

    By the way for the caption:

    “Come at me bro!”

    Is the obvious and easy one to list.

  • Meagan

    65×5; 75 x3, x1, 70×5

    WOD: 19:16
    Banded kipping pull ups
    Parallel jumps

  • Hari

    A: 115, 120, 125
    B: 22:35