3 ways to go overhead

Friday 110923

Press 1-1-1-1-1
Push Press 1-1-1-1-1
Jerk 1-1-1-1-1

Try to increase the load on each rep.

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Curry fish chowder with paleo “croutons”
11 easy ways to meditate, a.k.a., there’s no such thing as being bad at meditation

* * * * *

Here’s what’s on tap for Saturday’s WOD classes:

A: Windmill Skill Practice

B: “Lord of the Flies
One Pull-Up and One Handstand Pushup during the first minute,
Two Pull-Ups and Two Handstand Pushups during the second minute, etc.
When one move fails, keep going with the other.

Post Elements (and anyone who can’t get to 5 Pull-Ups and 5 HSPU’s by minute 5) scaling:

Minute 1: 1 Pull-Up
Minute 2: 1 HSPU
Minute 3: 2 Pull-Ups
Minute 4: 2 HSPU’s

When you fail, continue with the other move going once every other minute
(For example: 1, 1, 2, 2, 3, 3, 4, 3 & Fail, 5, Rest, 6, Rest, 7, Rest, . . . .)


  • Ralph

    Throwing this out there for anyone interested. I’m planning on having a WOD in Central Park on October 9th (10 AM). It’ll be at the Arthur Ross Pinetum.

    4,000 Ways to Ruin a 10-Mile Run:

    400-meter run
    … 25 pushups
    25 body squats
    25 situps/crunches
    25 burpees

    Repeat sequence 40 times. Anyone in? 🙂

    • Let me add this to the top of the list of WODs I won’t be programming any time soon…

    • Sean M

      The volume of work included in this WOD is sure to either a) injure you, or b) derail actual training for a sufficient period to make it not worth doing.

    • Thor

      Sounds like a good way to get into the ER… But if thats your bag, go for it!

    • 10 Miles Running, 1000 squats, 1000 situps, 1000 burpees

      My answer is no. Let me know what hospital you end up in though so we can send some extra ice.

      • …forgot the 1000 pushups too…strike hospital and replace with morgue…

    • mike n.

      I think there’s a lot of over reaction here. And we have WOD’s like this once a year or so, the last one was April 1st I think. If I wasn’t so weak I would try this. I disagree that you’ll end up hurting yourself, that’s just coward talk.

      • If something like this WOD was posted on April 1st I would think it would be an April Fool’s joke…maybe the above makes Oct 9th the new April 1st? One of the most notoriously brutal hero WODs is Murph:

        1 mile Run – 100 Pull-ups – 200 Push-ups – 300 Squats – 1 mile Run

        Compare to above and maybe check your sources. Either way I don’t think it’s cowardly to point out that there’s training, then there’s testing. And then there’s masochism and Rhabdo. Consider which category the above falls into.

        • mike n.

          So I have to choose between, training, testing, masochism and rhabdo as my categories. I think Ralph’s WOD falls into all 4. Its TRAINING in a MASOCHISTIC way that will TEST if you will get RHABDO. One can argue…the perfect WOD!

    • Matt D

      Sounds like a bad idea. 1,000 burpees alone would likely end in a shoulder injury. If you(optimistically) assume you can maintain an 8 minute/mile and 8 minute/100 burpee pace, it’s already a 2 hour and 40 minute wod, ignoring the squats and pushups. I’m with Sean, this would a. not be worth it and b. take all day.

    • Sam G

      That would take your body almost a year to recover from, a scaled version even if only ten rounds sounds silly as well.

    • JoeR

      Should we wear a weight vest?

    • Herschel Walker

      Stop whining people.. you get lots of 400m breaks to shake it out and recover.. I do this workout every day before breakfast, MINUS the breaks.. so this’ll be a nice rest day Sunday for me.. see you on the 9th!

    • Jeff

      Wouldn’t it be more bad ass to simply run the 10 miles while punching yourself in the face 4000 times? It would at least take less time.

      • Ralph

        Eh, do what you can? If you’re really concerned about getting Rhabdo, fainting, or spending more than an hour in a WOD, then do less. Stay for five or six rounds or however many you’d like. I’d like to do all 40.

        • Sean M

          “The volume of work included in this WOD is sure to either a) injure you, or b) derail actual training for a sufficient period to make it not worth doing.”

        • mike n.

          I agree with Herschel, doing this volume does not seem unreasonable and I would definitely attempt it; however, there is a chance of rain tomorrow and while I would run 10 miles and do 4000 situps/pushups/squats, I will not tolerate being wet from rain or sweat. I’m out.

    • Jeff

      Just did a quick google search on an average man’s running stride length. It’s 1.5-2 meters. For the sake of arithmetic simplicity, let’s go with 2 meters. So for every 400 m run, you’d expect 200 steps.

      Also, for each run you are also doing 100 reps of calisthenic exercise.

      How about for some variation, you do one rep for every two steps you take?

      I mean, if you’re going to do 40 rounds anyway, why not try at least one of them like this?

      • Adam H

        I went ahead an gave it a try this morning…it was going pretty well except every time I went to run the 400 meters I found somebody running right where I had been running…at least that part was like a normal crossfit workout

        4:01:11 RX, by the way

        • mike n.

          nice job! I actually went to do it also, but it was raining.

  • Dickie

    AND the door to the building won’t open…

  • Dickie

    For the 6:15 folks who did the broad jump WOD:


  • Kameron

    Broad jumps around the block (600m) – 14:23

    Goat Practice: First ever HSPU getting my head all the way to the floor.

    Press: 95 – 105 – 110 – 115 – 125

    Push Press: 135 – 145 – 155 – 165 – 175(F)

    Push Jerk: Did not attempt…shame on me

  • Cashew

    active rest day
    45 mins bike ride
    duathlon training sucks

  • SP: 125 – 135 – 145 – 155 – 175F

    PP: 175 – 180 – 185 – 190 – 200

    PJ: 205 – 210 – 215 – 220 – 225

    I don’t have previous singles logged for the latter two lifts, so it’s all PRs I guess, but if I wasn’t a meathead and went for 165 on the last press that would have been one too. I’ll take the tie at 155 though. Michael nice work on your sets today. Repetition is key…and maybe next time I’ll cue up some Rage Against the Machine for our sets. With the playlist choices of late I wouldn’t be surprised if the next Filthy 50 was done to the tune of a pan-flute sonata.

    • Michael N

      Solid work today Reis. Definitely need some Rage.

      Comment from across the gym while Reis was setting up his final lift – “Dude, you press more than I squat”

      SP: 65-85-95-115F-105
      PP: 105-115-125-135F-135
      PJ: 135-135-140F-140F-140

      First time doing any pressing for singles so all PR’s…

      I really need to work on shoulder flexibility and the push jerk movement.

  • jenn

    P: 85-90-95F-95F-92
    PP: 95-105-115-120F-117PR
    PJ: 115-120F-117-117-117 (not comfortable with PJ)

    • Jenny A

      Solid number, Jenn

  • Kawasaki-san

    very disappointing that we couldn’t get in for the 6:15am. Sara and Will did a great job of improvising/trying to break in via the fire escape. But its frustrating to trek up there so early only to run up against a very basic issue like getting in the door.

    This should not be a “growth related issue” – please talk to building management.

  • Hari

    I’m not yet clear what happened with the Front Door this AM. It sounds like it wasn’t our fault, but that we clearly need to convey to the landlord how serious a problem this is. And we will!

    • Kawasaki-san

      Thanks Hari

    • Hari

      Just got an email reply from the building’s managing agent, who seems pretty responsive. It sounds like this was vandalism, and not really the building’s “fault,” just its responsibility to fix. I expect preventative measures will be put in place quickly.

      Sorry for the inconvenience.

  • Jason E

    A: 16:23 – Broad jumps around the block AKA – How to start your weekend with shin splints
    b: Shoulder Press: 65-75-85-95-105
    Push Press: 115-125-135-145(F)-145(F)

    Shout out to Kevin who completed his first shoulder and push presses this morning and did a great job!

    • Jason E

      David, not Kevin…I apparently need coffee

  • Manny

    people were trying to yank the door open. at least 5 people gave it a shot, but that was a no go. someone needs to keep a tireiron/crowbar next to the door.

    Press – 165
    PP – 190
    PJ – 205

  • Madeleine

    press: 75-85-95-100*-105*
    push press: 110-115-125-125-130
    push jerk: 130F-125-130-135-140F

    I didn’t have recorded 1RMs for push press and push jerk until today.

    This WOD didn’t work as well for me as the similar squat workout on Monday. The variation that suffered most from stabilizer muscle fatigue came first on Monday, but last today.

  • Ryan

    my watch showed up missing after a class last week. Has anyone seen it? It is a Nike GPS Sportwatch. Black and Green. It is pretty expensive and it totally sucks that it is gone. I placed it on my bag, just like I have done for months, and when I got home it was gone. Let me om question: Has the gym ever held instructional clinics or work shops? I was just thinking as know if anyone has info.

    • Sean M

      Yes, there have been both.

  • Ryan

    Random question: Has the gym ever held instructional clinics or work shops? I was just thinking as know went to a 530pm class last night, the classes are so big and need to hurry to get out before the next class. There isn’t a lot of “instruction” happening. Don’t get me wrong, everyone goes over the movements if anyone has questions, but you can not get better at kipping or butterfly pullups that way. Just throwing it out there.

    Secondly, my watch showed up missing after a class last week. Has anyone seen it? It is a Nike GPS Sportwatch. Black and Green. It is pretty expensive and it totally sucks that it is gone. I placed it on my bag, just like I have done for months, and when I got home it was gone. Let me know

  • david

    that’s ok jason..everybody says i look like a kevin..i would like to return the thanks to you for the pointers and the support ohh and sara too lol

    what can i say about the broad jumps…very interesting to leap like a tall frog at 6:30 in the morning with people staring at you and thinking WTF!..i believe i got 28: something i’m not sure..and the presses were a very good thing for me to re learn..i didn’t to pick up the movements untill the end but it was a good skill work WOD.

  • Kameron

    Forgot to mention this yesterday when I posted my WOD results. Avery and Sully did a super job of organizing and running “Kellita” at 5:30 (and I assume any other classes they ran).

    The crowd wasn’t huge (18 or 20…something like that), but the staggered heats and “floorplan” of workout spaces worked very well. Happy to see we can effectively deal with the growth of the box.

    Also happy to hear from Hari that there is a larger space in the works. 🙂

    • Annie

      Completely agree!! I was so impressed by how the work out was organized. Nice job Avery and Scully

  • Richard (“Dickie”)

    Hari / Court / Josh –

    Suggestion: program in a Goat day. I’ve seen this done at other boxes and I think it’s a good idea. I recognize it could be logistically challenging, but I’m sure that there would be some overlap among class attendees (e.g. I started doing ring dips today and others joined in).

  • Jason W

    Press: 115-135-155-165-167(f)
    Push Press: 170-175-180-185-190(f)
    Push Jerk: 190(f)-190-195-200(f)

    just mentally wasn’t ready to put 200# overhead . . .

    Best exchange of the morning:

    Jamie: Hey Will, watch jwong put 195 overhead

    Will: You can do it!!! How much do you weigh?

    Me: 170

    Will: . . . oh . . .

  • Strict Press:

    Push Press:

    Push Jerk:


  • Court

    We have programmed Goat time before, particularly on days when it’s a short wod. Obviously, with the increased attendance, more heats are running and there’s less time towards the end of class but it’s something we intend to keep in the loop.

    • Richard (“Dickie”)

      Right – but I meant as a whole hour. Kill many goats at once, etc.

  • Georgine

    Go see Court’s play! It’s really fun and Court’s fantastic.

    • Court

      Thanks, Georgine.

  • Jamie F.

    Strict Press: 95 – 105 – 115 – 125 (F) – 125 (F) – Best @ 115
    Push Press: 125 – 135 – 145 – 155 – 165 – Best @ 165
    Push Jerk: 165 – 175 (F) – 175 – 180 – 190 (F) – Best @ 180

  • Jim S

    Press: 110 115 120 125 130(f) 130
    Push press: 135 140 145 150 155
    Push jerk: 160 165 170(f) 155 160(f)
    No rack. Everything cleaned from the floor. On the clean and jerks I failed on the clean.

  • Nick W.

    Press: 135, 155f, 145, 145, 148
    PP: 155f, 145, 155, 165F, 165f
    PJ: 145, 155, 165f, 155, 155

  • Ryan W

    First day at this box and I loved it. Looking forward to getting to know everybody better in the future. Thanks Sara for being blunt and pushing me 🙂

    Press: 105-115-125-130-135(f)
    Push press: 155-165-175-185-190(PR)
    Push jerk: 195-205-215(PR)-made the 2nd floor mad for dropping weights so had to stop

  • Steve Slo

    Press: 125, 135, 145f, 135, 140

    PP: 135, 145, 165, 170, 175(pr)

    PJ: 185f, 175, 180(pr), 185f, 185f

    Another awesome lift-centric WOD!
    I’ve not kept track of my pr’s til now for the PP and PJ, but these are definitely more than I’ve lifted before.

    I need to work on my push jerk form, and mobility.

    A good day.

    • Jim S

      Good lifts Steve!