Monthly Archives: August 2011

Nasty Monday

Monday 110822 A. Skill: Turkish Get-Ups B. WOD: “Nasty Girls” Three Rounds For Time: 50 Squats 7 Muscle-Ups (Post Elements: 21 Pull-Ups, 21 Dips) 10 Hang Power Cleans 135#/95# (Post Elements 95#/65#) All about deadlifting What are dense carb sources… Read more »

Amazing Grace

Saturday 110820 A: Deadlift 5-5-5 B: “Grace” (Compare to 090508) 30 Clean and Jerks For Time 135#/95# (Post Elements 95#/65#, Games Prep 155#/105#) Watch E.C. and Samantha of CF Boston do “Grace” with 135#!

Heavy running

Friday 110819 A: Overhead Squat Practice B: WOD (Compare to 030830) Three Rounds for Time: 20 Bodyweight Back Squats (Post Elements use 50% to 60% of Bodyweight) Run 800 Meters How to go paleo/primal (without really trying) Lifetime warrior workout… Read more »

Beware Barbara

A big thanks to all those who joined Team CFNYC for FGB6 yesterday! We are now 98 strong, in 8th place worldwide, having raised $6,970 thus far–who’s going to tip us into triple digits on team size for the first… Read more »

Got 17 minutes?

Through the Fight Gone Bad 6 fundraising on September 17th, the Sportsgrants Foundation has committed to funding full college scholarships for every child of every man who lost his life in the attack on the Navy SEAL helicopter on August… Read more »


Tuesday 110816 A: Back Squat 3-3-3-3-3 B: FGB6 practice #2: Wallballs 3 Rounds for Time: 1 Minute Wallballs (cycling these as quickly as possible) 1 Minute Rest Troy squats: (photo courtesy Eric) Squatting is…sitting with friends, cute, sumo, a thrust… Read more »

Bring your own watch

Sunday 110814 A: Deadlift 3-3-3 B:10 Rounds For Time: 3 Power Cleans 2 Front Squats 1 Jerk Rest 1 Minute (Bring your Own Watch) (Post Elements = 95#/65#, Black Box = 155#/105#, Games Prep = 205#/135#) (5 handstand pushups for… Read more »