Do your math

Our 3rd Annual 30-Day Paleo Challenge begins on Saturday, January 7th. We’re kicking it off with a potluck at our new space.

Click here to download the 30-Day Paleo Challenge Packet that Coach Will, Coach Mike, and Kelly put together! Copies will be available at the front desk this week!

Wednesday 120104

3-position clean (floor, knee, mid-thigh) – 2 @ 65%, 3 @ 75%
Front squat – 8 @ 60%, 6 @ 65%, 5 @ 70%, 3 @ 75%, 5 @ 70%

2012 CrossFit Games Open promo video — sign-ups start on February 1st!
“But you’ve been working out”
How to reduce injury in CrossFit
Should you use the force?
Dealing with what ails you

Coach Sara extends a big welcome-back to our very own, very-well-known Keith Zeier!

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

A: Front Lever practice


3 Weighted Pull-ups, 45#/35#
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45#/35# dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 100626.


  • Hari

    On Sunday, New Year’s Day, we had over 50 people do the WOD, about four times what we had expected.

    On Monday, we had over 100 people do the WOD. (If we had it to do over, we would have run a Saturday Schedule, rather than a Sunday schedule.)

    On Tuesday, we shattered our all-time record for the most people doing the WOD in a single day. 
    We see the trend, and by early next week, we will have a plan in place for holding three to four additional WOD classes per day in the new space. We will have some problems to solve, and we will do so quickly.

    • SDW

      Hari, is there a realistic target date for moving all classes to new location?

  • Hari

    Welcome back, Keith!

  • Anonymous

    A: 115, 135
    B: 135, 155, 185, 205, 185

  • Justin Katz

    B: Ending up going heavier
    8@70%-135 6@80%-156 5@85%-165 3@90%-175 5@85%-165

  • BenS

    A: 85, 105
    B: 95, 115, 125, 135, 135

  • Anonymous

    I did the NYC Endurance WOD today for the first time.  600m run x 6, 2min breaks between.  Good times.  My battery died, so I have no idea what my splits were.

    • The_Lisa

      Madeleine, you were doing about 2:37-2:40. You did a solid 3600m today – 2.25 miles!

  • Did the muscle-up/thruster workout from yesterday
    15:15 Rx’d. Slow going on both MUs and Thrusters.

  • Hey all – just a suggestion for the comment box – could we put the endurance WODs on the big calendar?  I’d really like to try them out, but keep on forgetting when they are. 

  • Anonymous

    Mobility WOD day 4
    Mike Tyson back pull-ups 10-8-6-4-2

    Power Cleans: 140#, 140#, 155#, 170#, 180#
    Front Squats: 155#(8), 175#(6), 195#(5), 205#(4), 215#(3), 205#(5)

    First time I have front squatted without oly shoes and it felt really good, is magical and you should all be doing your best to become supple leopards on a daily basis

  • Anonymous

    Mike Tyson back pull-ups 14-12-19-8-8

    Power Cleans: 175#, 175#, 200#, 200#, 200#
    Front Squats: 185#(8), 200#(6), 205#(5), 215#(4), 235#(3), 225#(5)

    Effed up on my adding so added another set of squats to make up for my lack of math skillz.

    • Anonymous

      I’m sorry for effing up your adding! I assume you didn’t actually do 19 Mike Tyson pull-ups in round 3 though, and that mistake is all on you sir

      • Anonymous

        Oh snap – yeah – also need to work my typing mobility.

    • Eric

      Will, great job. What are the Mike Tyson pullups?

      • Anonymous

        Mike Tyson pull-ups refer to the Pavel Pull-up Program. He references Mike Tyson’s back so Ryan thought he’d be a comedian and rename them. LOL.

  • Ali Hovland

    Gi Jane 19:16 rx’d

  • Jason W

    cleans: 140-161
    front squats: 155-165-175-190-175

    Have no idea what my FS 1RM is. probably went a little too light.

  • Ashill34

    In honor of the upcoming Paleo challenge I thought I’d post the US News World Report on 24 different diets:

    Sorry if this was already discussed

    • Mike K
      • Mike K

        Also, there is not necessarily a single interpretation of “paleo” that everyone needs to adhere to to participate in the paleo challenge.
        The whole point is to pick a level of buy in for you towards making a healthy change for yourself and to stick with it for a month to see what happens. 
        For those of you on the fence who think it may be too strict to do the challenge full on, start small, commit to something for 30 days, learn more about how your body works with different foods, and then go from there.

  • Victor C

    I’m new to CrossFit and thought I heard one of the coaches say there was a place on the site where you can log your WOD results but I can’t find it.  Can someone please post the link?



    • Anonymous


      If you have any questions about setting up an account let me know.  A few easy steps and you’ll be able to login, post WOD results, track weight, meals, power output, etc.  Fun stuff…hit me up at

    • Victor C

      Thanks Mike and Reis!

  • Jim S

    A: 2@105, 3@120
    B: 8@120, 6@130 5@140, 3@150, 5@140
    First rep of each front squat was a squat clean.

  • Steve Slo

    A) 135, 145
    B) 135, 155, 165, 185, 175

    Also worked on the Snatch-Grip Deadlift:
    Triples at 155
    Doubles at 185
    Singles at 205

  • Asegal04

    A. 95, 135, 155

    B. Did not know front squat max so

    1. 135 (8) 185 (5) 205 (3) 190 (5)

    Thanks will for the push, had a mental block for this exercise.

  • Kayam

    A. 65 x 2, 95 x 3

    B. 65×8, 95×6, 115×5, 145×3, 115×5

  • Anonymous

    Didn’t know what my 1 rm was on any so did sets up to #73 or 78 on the cleans (not sure which) and up to 103 on front squats.