Barbara is BACK

Wednesday 111123

A. Find Max Height Box Jump

B. “Barbara” (Compare to 110818)

5 Rounds For Time (Post Elements: 3 Rounds):

20 Pull-Ups
30 Push-Ups
40 Situps
50 Squats
Rest precisely three minutes between each round. (Bring a watch to time your rest periods.)

Post times to comments.

Talking turkey; or how to keep paleo (or paleo-ish) for Thanksgiving–featuring yours truly
Venus with biceps: A pictorial history of muscular women
NFL quarterback (and crossfitter) Matt Hasselbeck on mental toughness (video)
The glamorous way to carve a turkey / How to REALLY carve a turkey
Want some turkey with your salt water? / A ton of great paleo Thanksgiving recipes
The conductor

From Cathy: “Brett got a 410lb 3×5 back squat last night. The video attached is of the last set. It was a big PR squat night for all of us that do CrossFit Football [WODs at open gym]–me, Erica, Brett, Keller, Sean M., and Mike K. are all happy people!”

Brett Squat PR from CrossFit NYC on Vimeo.

Thanks again to all of our members who came out to the Paul Jaminet nutrition talk this past Saturday. Here are a couple of shots from the event, which we held in our 4th floor annex:

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

A. Clean 5-5-5-5-5 @ 75%

B. 3 Rounds for time:
30 Box Jumps – 20”
20 Toes to Bar

C. Scapula Pushups


  • Jeff B.

    Nice work, Brett!

    • Anonymous


      • Brett_nyc

        thanks Reis, we’ll have to get you your four plates before Christmas. 

  • keller

    cathy your little “ahhh” at the end is priceless … nice work brett!  5 more lbs next monday huzzah!

  • Annie

    Brett – Nice work!!! Cathy – I hear you are killing it too : )

  • CAIN


    • AGREE.

      Nice Work Brett!  Looks like you’ve got more in the tank.  Out of curiosity have you done a 1RM on your squat in the past two months or so?  

      • Sean M.

        I believe he did the total about 8 weeks ago and had a 1RM of 525, but he is def stronger now.  

        • Sean M.

          Correction 425.

  • Rory

    Barbara: 26:28 w/15 pullups (1st wod with real kipping pullups)

    • Anonymous


    • Anonymous

      Nice job, Rory!

  • Anonymous

    Barbara: 22:37 Rx’d

    1. 2:34
    2. 3:42
    3. 5:12
    4. 6:01
    5. 5:08

    I’ll be really psyched when i am not shaking and nauseous

    • Anonymous

      We call that a “stimulus response.”

    • Rory

      Animal!!! great time

      “The more you sweat in peacetime, the less you bleed during war.”

    • Great time, you killed that….

      • Anonymous

        i was looking on Beyond the White Board at some of the other times guys 35 – 40 years old are putting up… I got a lot of wood to chop.

        • Anonymous

          I tend to check out what the 50-60 year olds are putting up. Nope, that tactic didn’t work very well either… :-

  • Anonymous

    Barbara: 26:56
    1: 4:05.6
    2: 5:01.1
    3: 5.22.0
    4: 6:21.1
    5: 6:04.0

    Lost the half hour after class…can’t remember walking home and getting ready for work

  • Anonymous

    In lieu of the WOD tomorrow, I’m doing this little spicy pepper tomorrow from GWOD — should stretch out the abs a bit before Thanksgiving:

    • Sean M.

      1) Tuck to Handstand –> 2) Straddle to Handstand –> 3) Pike to Handstand 

      Start the progressions either against the wall, or in a 3 point “stance” on the floor (using your head and arms to make the 3 points of contact).  

    • keller

      if you can kick up to a wall you should be able to kick up to a handstand.  not sure i have any progression tips for you but i learned how to do a (pretty good) handstand by just kicking up into hundreds of handstands – your body will know when to move your hands to stabilize yourself as you wobble and you will get better at estimating how much force you actually need to use to kick up

      • Anonymous

        Yeah, I tried that (just kicking up into the air as if there was as wall behind me) yesterday after attempting the “lunge progression” (and Sara making fun of me for it), and managed to flip myself over a couple of times. I hear you that it’s probably just a lot of trial and error.

        Speaking of, it would be great if we could by one of those gymnastics mats.

    • Jeff

      Once you develop a reliable and safe exit strategy, you can pretty much practice your freestanding handstands anywhere (maybe not cliff ledges or narrow subway platforms though). 

      If you underbalance (falling back towards your stomach), it’s easy.  You just come back down the way you went up.  That’s obvious.

      If you overbalance (tip over towards landing on your back), you basically have two options. 
      1) Do a handstand forward roll.  I’m assuming that if you can do that, you are already quite comfortable with option #2. 
      2) Handstand pirouette and come back down just like you went up.  All you need to do is rotate on your hands for about a quarter turn, sort of like when you’re riding a bike and you turn steer in the direction that you’re falling, and then you can return to your feet just like you’d bail out when you’re underbalancing. 

      In order to handstand pirouette, you need to be able to comfortably support your weight on one hand for a very brief moment in order to pivot.  Keeping your shoulders active and arms locked is vital, as always.

      To progress to this, watch this video:
      You don’t have to start out tapping your shoulders.  Just work on rocking and shifting your bodyweight back and forth over each hand.  Shrug away with one shoulder as you gradually take a little weight off the other hand.  Don’t forget to stay locked out and keep those shoulders active throughout.  You don’t need to bend your elbows much or lift your hands up high off the floor–remember that our limbs are stronger and more stable when they’re closer to lockout.  Imagine that you’re just waddling on your hands.

      Once you can briefly support your weight on one hand with active shoulders, you can pivot on that hand and do that pirouette/quarter-turn escape.  Once you’re confident with that, you won’t always need a wall for handstand practice.

      Now that you don’t need a wall, you can start off with this simple progression:
      1) Kick up into a handstand and hold as long as possible.
      2) Repeat x infinity.

  • Anonymous

    Hey Athletes:

    If you can’t make the scheduled WOD classes tomorrow and would like to work out in the morning – I will be at the gym starting at 8am.  I will be here for instruction and any help you’ll need. Normal WOD classes will start at 10am.

    Happy Thanksgiving!!!

    -Big Willy

    • Anonymous

      I’ll be there!

      • Erika Ramos

        me too!

    • Wendy

      I might just take you up on that. Thanks!

  • Anonymous

    I added Tim Broder’s Box Jump PR (42.75″) as the demo video for the max box jump on Beyond the Whiteboard.  Here’s a direct link to the main Crossfit NYC page for today, which features the video (you don’t need to login to view it). –

    Barbara 3 Rounds – 30:23 (8:04 – 9:59 – 12:20)
    sub 30 KBS 1.5 Pood for Air Squats due to knee probs
    Pullups with black band

    Have a great Thanksgiving everyone!

  • The_Lisa

    Congrats on the PR’s, CF Football folks!
    Happy Thanksgiving everyone.

  • keller

    speaking of the holiday schedule – any chance there could be a 4 or 5 pm class on friday  if there is enough interest?  3pm is fine if you arent working but for those of us that have to be in the office it cuts it a little short.  if im the only one then i guess it is a long rest weekend for me!

    happy thanksgiving everyone

    • Sully

      Hi Keller,

        Lets talk tonight about Friday evening. I’m not working Friday but I still need to WOD.

      • Natasha

        Agreed!  I’m working Friday too and can’t get out that early.  Can we get a group together?  Only if we get to do tabata calf raises though…

        • keller

          Sean M and I were talking about trying to get there around 3/4 and we usually stay two hours (assuming we can!) so later classes would be great if there is a group and the coaches are ok with it. And then we can go out for post workout drinks and food friday funday yay community party!!!

          Sully you can message me on fb about times if you want to take it offline

          • Sully

            Keller, check your fb for details. I’m not working or running classes Friday but I was planning on doing open gym around 3 or 4.

          • Sam G.

            Open gym around that time would be Jolly.

          • Natasha

            Now we’re talking…

          • keller

            I think Sully and I figured something out – hopefully we can post something about it tomorrow / friday

          • Sully

            Sorry, no extended hours

  • Barbara: 27:42 Rx’d
    Pullups unbroken, Pushups (still hate ’em) turned into singles and doubles the last couple sets, situps unbroken, squats sets of 10 or so by the end. 

  • Anonymous

    deadlift: 255×5, 265×3, 265×1, 265×1, 255×1
    press: 85x5x3, 95×3
    hang power clean: 95×5, 105×5, 115×5

  • Cathy Scheele-Tom

    Happy Thanksgiving everyone.  I will be eating instead of WODing

  • Jamie F.

    Wendler Press:
    3 Reps @ 75 LBS
    3 Reps @ 85 LBS
    Max Reps @ 95 LBS – 10 Reps


    Round 1: 3:51
    Round 2: 5:15
    Round 3: 5:44
    Round 4: 7:40
    Round 5: 7:18

    Total Time: 41:49 (29:49 Minus the Rests).

    Was about a 4-5 minute PR since I did this in July I think.  Last time feet were unanchored though.

  • Jamie F.

    Happy Thanksgiving Everyone!

  • Jason W

    barbara: 30:21/18:21 rx’d

    pullups (20)(20)(20)(12-8)(10-6-4)

    pushups (30)(30)(15-8-7)(15-5-5-5)(15-8-6-1)

    situps (40)(40)(20-10-10) (shit show) (slightly less of a shit show)
    squats unbroken

    lots of mental mistakes today.

    mistake #1 was taking the shirt off. that was stupid. didn’t have anything to wipe the sweat off my hands and started slipping on the pullups in the last two rounds.

    mistake #2 was not sticking with my pushup rep scheme. that fourth set should have been (15-8-7) but for some reason, i stopped after the 5

    mistake #3 was not going faster on the squats. with the 3 min rest, i should have run the engine a bit faster from the start.

    on a different note, i’m kinda skeptical of the fastest times on BTWB. Doing a full round in 1:38 sounds pretty unrealistic unless you have extremely short arms, legs and torso and/or short your reps in some way. we’re talking about 150 reps in 98 seconds. that just doesn’t sound possible to me.

    • Anonymous

      It would definitely be Spealler-level speed.  Him and smaller guys like Pat Barber and James Hobart would seem capable…but yes that is blue-flame firebreather territory to say the least.

    • Anonymous

      i think a lot of it depends on the day… friend of mine who lives in CT… his best time is 14:21, then he did it again later on in the year and did it in 17:12. 

      none the less… you crushing it in 18:21 is awesome!!!!   nice work!

  • Matt M.

    Did this one on Sunday:
    r1 – 2:53
    r2 – 2:35
    r3 – 3:03
    r4 – 3:26
    r5 – 3:49

  • Jay

    Brett ur a beast
    23:46 scaled to 3 rounds
    Unanchored situps

  • Asegal04

    Box jump 38 inches

    Wod 21:15 rx

    This one was tough

  • Asegal04

    A. Box jump 38 inches

    B. WOD 21:15 rx

    C. 2 muscle ups in a row

    I was hallucinating after the wod

  • Kayam Rajaram

    25:55 scaled to 3 round, green band on pull-ups. That sucked big time.

  • Steve Slo

    Greetings from Crossfit Boston. Good gym. Boston accents are strange. 

    A) Back Squat x 5: Worked up to 225#. I would have gone heavier, but I played it safe so as not to embarrass myself in front of a group of strangers. 

    B) 3 Rounds for time of:
    5 Squat Cleans at 135#
    10 Pushups
    15 Toes to bar
    Time: 8:08

    When I told the coach that I was from CrossfitNYC, his response was…
    “Can you guys drop weights yet?””… …we’re working on it”
    “…Do you know how to do a barbell clean? Can they program barbell cleans over there?”
    “… yeah, of course.”

    Our reputation precedes us.

  • Courtney S

    WOD: 25:10

  • Sully

    For time:

    100 Burpee pull-ups

  • Sam G.

    5/3/1 Bench Big lift and go home day

    3 at 165
    3 at 190
    10 at 215

    1RM test


    280 felt semi heavy, wrist wraps might help next time.

  • Steve Lynch

    Squat 275 – 5 reps 3 sets
    Press 145 – 5 reps 3 sets
    GHD work
    bunch of pull ups

    Happy Thanksgiving everyone!

  • Anonymous

    57″ static box jump…no step in.

    Barbara was 24:30-something. Clearly not my day.

    Great work to everyone who did this brutal workout!

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