Intermediate and advanced WODs: Friday 120427

Friday 120427

Intermediate and advanced WOD classes at HR:00 and HR:40:
A: Russian gymnastics warm-up

B: “Fight Gone Bad!”
Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Cindy sends greetings from Rio de Janeiro, Brazil, where she’s been training with the not-for-profit [PDF file] Rocinha CrossFit, who blogged her visit AND gave CFNYC a shout-out!

Risk managed out of health and fitness
“After my experience I can now see why people do it and get addicted to it.”ShapeUpNYC <3's us
Skinny-fat people
Celebrating spring with wild leeks
Did dogs domesticate humans?
“Ancestral” vs. “paleo”, and does it matter?

Here’s what’s on tap for Saturday’s intermediate and advanced WOD classes and the High Noon Hero WODs:

A: Front Squat 3×5
Back Squat 1×20

B: Complete as many rounds and reps as possible in 7 minutes of:
15 Kettlebell Swings (24kg/16kg)
10 Burpees
5 Chest-to-bar Pull-ups

* * * * *

Still waiting on word from the HNHW organizers as to what Saturday’s WOD will be, so stay tuned to the comments for an update once they’ve figured things out!


  • I just wanted to share Cindy’s email to me because (1) she took the time to write it while vacationing in Brazil and (2) she had a lot of great stuff to say:

    Hi Allison,

    How goes all in nyc?  So I’ve been in Rio for almost 2 weeks on vacation and have trained with CF Rocinha a few times.  It’s interesting because they are the only non-profit here and their mission is to get people out of the favelas (slums), to raise awareness with fitness, and also to create future athletes they can send to the Games.  There are only 6 CrossFit affiliates in Brazil: 2 in Rio, 2 in Sao Paulo, and 1 in Campinas.  They are still growing.  Currently CF Rocinha does not have a box, so Rogerio Rodrigues, who is the main instructor, travels everywhere (mostly the beach) to simulate similar CF exercises using sandbags, kettlebells, pullup bars, bands, etc.  They are doing a fundraiser in Florida as per email below and I believe they will be opening up a box the end of this year.  

    I don’t know if our members can help out in any way with equipment or money but thought I’d send this over to let people know.  I am going to Rocinha (the favela) tomorrow to check it out.

    The majority of Brazil still does not have any knowledge of CF yet, but I’m sure this will change soon…

    Rogerio took a ton of pics of my training with him [which you can see on the link to their blog, as well as the photo above],  I’ve done everything from farmer’s walk with sandbags, sandbag getups, sandbag clean and jerks, bear crawls in the sand, handstand, slamball, backsquat, etc.
    It’s been great giving my body a break from the norm we’ve been doing at the box.  It’s definitely not easy in the heat and in the sand either, using some of the same
    movements, but it’s been great and challenging.


    And here’s the letter she refers to: 

    Dear friends,For 3 years, Rocinha CrossFit has trained hard with the residents of the favela of Rocinha to help them reach their full potential through better fitness and better nutrition, but we’ve always been limited by a lack of funds and equipment.
    That all changes today.
    Just announced are the Firebreather 5k and 10k, a pair of races with a CrossFit-spin being hosted by our great friends at Firebreather Inc. and dedicated in support of our cause. If you’re in the Florida area, make sure to check it out and sign-up! And if you’re not, you can still make a donation and help us out! Even a small amount goes a long way.
    Visit their website here and spread the word!
    3… 2… 1… GO! Rogério

    • This video about Rocinha CrossFit’s mission is pretty awesome:

  • Gwachsteter

    FGB: 308 rx’d 

  • Fight Gone Bad: 267 – Caught a few roryballs, it was embarrassing, my mouth was bleeding 🙂 

    Good work today 6:40! Everyone was really pushing!

    • Rory

      it happens, don’t beat yourself up 🙂

    • reisbaron

      We’re not embarrassed when our hands rip open…no reason to be ashamed of the occasional bloody lip…after all it’s a fight gone bad, right?

      • Sean M.

        Hitting yourself in the face is indicative of poor technique, most likely hand placement and arm recovery between tosses.  

        • this is true. I get into the habit of throwing the ball up almost like shooting a free throw which is great for control, but bad because it will fatigue 1 arm much faster than the other arm. attempting to correct the technique leads to some missed catches because my arm is tired. old habits, hard to break.

    • Dickie

      Coach Kevin P will remember my chest to bar pullup gone bad which required a tetanus shot.

  • AndrewNYC

    FGB: 302  S-rx’d (coach sara counting)

    My score would have been 332 if Coach Will was at the 6am
    This will henceforth be referred to as the “Will Lanier Effect”
    (score + 10 percent=total)

    Nice work to our visitor Evelyn!!! Not a bad job for someone from the West Coast, no ones perfect , right?

    • Dickie

      We got a Stage-5 clinger here!!

  • reisbaron


    Life is good!

    • AndrewNYC

      Reis , you have the vegas odd makers scratching their heads today!!!
      Nice Work!!!

    • james_vergara

      You owe me 50 bucks

      • reisbaron

        Worth every dime 🙂

        • james_vergara

          Nice f*ckin job, man

        • vikkikatz

           Was a pleasure to partner with you today, Reis–even if I’m not nearly as intense as the other Katz 😉

          • reisbaron

            You made Jeff look like he was standing still!  Oh wait…he was ;-).  Jus kiddin Jeff…thanks for the help.  Vikki well done!

    • Michael North

      As we went in staggered heats, I had my rest period while Reis was on push press.


      90 reps

    • Dickie



    • keller

      contrast reis – improving every day!

      • keller

        “congrats” …!

    • reisbaron

       Thanks all…this was definitely one of the good days…

  • Courtney S


    Barbara – 35:30 (including rest)

    Thanks to Kev and Sofly for keeping me honest throughout.

  • Matt M.

    A. Wendler warm up
    B. FGB- 330

    • AndrewNYC

      Great Fing job Matt

  • Malcolm

    RGWU 2
    FGB – 333 (PR by 11 reps)

    Thanks to Rory for keeping me moving – definitely added quite a few reps to my total

    • Rory

      wall balls, box jumps, presses were top notch…could have had a few extra SDLHP’s

  • Rory

    Nutrition blogger may face 120 days in jail for advocating Paleo diet:

  • Rory

    Nutrition blogger may face 120 days in jail for advocating Paleo diet:

    • Kate J

      Meanwhile, children are dying because Jenny McCarthy says vaccines cause autism…

  • Michael North

    6:40 class with Will and real 10′ wall balls 🙂

    FGB: 185

    My pacing was way off. Was consistently slow throughout. Need to pick a stretch number to aim for at each station. Post WOD math had me at 162 reps. Not sure I effed that up? But happy it wasn’t as bad as initially thought. Oh well. 20RM backsquats tomorrow

  • Rory

    FGB: 257 (can’t wait to go at this again, didn’t have much mojo today)

  • MadeleineT

    FGB: 184, men’s weights.

  • BenS

    FGB: 227, minus 33 from 2/23/12.  So much for that goal of 300…had zip in the tank today; sleep is clearly underrated.

  • Jamie F.

    Way off today.  PR is 324 (November 28, 2012 – Monday after Thanksgiving, go figure!)

    298 as Rx’d.

    Round 1: 121
    Round 2: 95
    Round 3: 82

    Lesson of the day, if you want to “crush” this WOD, come in rested and appropriately fueled up.

    Millicent B. – great work today.  169 w/10 LBS Wallballs @ 9′ feet and 15Kg for SDHPs and Push-Presses.  Thanks for counting for me!

    • AndrewNYC

      Nice work Jamie!!

    • Rory

      agree 100%, need more sleep

  • Fight Gone Bad at the 10am:  311 Rxd (7 rep PR from Novermber). SDLHPs were a bitch

    • Jamie F.

      That’s the Gentleman’s 10:00 a.m.

      • Dickie


  • Jana B.

    FGB: 184 (last time was 163 rx’d).  First rounds rx’d; second round subbed 15# dumbbell thrusters (neck injury).  The thrusters really slowed me down.  Goal:  rehab neck and break 200.   

  • Williamson


    Hey Guys,

    This weekend we are running Michael.   I’m sure after a long week of

    testing WODs, this will be a nice cap off and an excuse to be outside.


    Three rounds for time of:

    Run 800 meters

    50 Back Extensions

    50 Sit-ups

    In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY,

    who was killed in Afghanistan June 28.

    So remember to sign up and join us for some fun in and out of the sun.

    HNHW Crew

  • Sara

    First of all, great job on FGB today.  It was very nice to see so many people breaking 300.  Also, props to Andrew F. for a LEGITIMATE 302.  I called him out on his ability to break 300 without cheating range of motion and he did it!!!

    Now:  I shouldn’t even have to say this but please pick up after yourselves.  The last straw was when I picked up a bloody paper towel yesterday.  I also had to clean the gym for 20 minutes this morning before my 6am class started.  I should not have to tell you that you can’t take a shower or leave the gym until everything is picked up.  I threw away 27 water bottles yesterday.  Pens go back behind the desk.  Scrap paper goes in the trash.  Thanks!

  • Paul Booth

    Fight Gone Bad = 312 reps
    A 70 rep PR (from 242) since the fundraiser in Sept 

    • reisbaron

      Excellent improvement!

  • Asegal04

    Trained with Kevin P. today working on my cleans. Session was a huge confidence builder thanks to his tips. If you can do the individual sessions it is well worth it.

    • You were looking good, Aaron!  Coach Kevin knows how to make the magic happen for sure.

      • Asegal04

        Thanks, nice to have awesome coaches all the way around

  • Annie

    Fight Gone Bad – 260 rx

  • Jim S

    RGWU day 1
    Made up Barb tonight. Rx’d. Barb, you have real puketential. That was rough.
    6:11, 8:04, 7:09, 7:29, 7:02

  • Steve Slo

    Fight. Gone. Bad.
    Score: 278 (one rep shy of my PR from 2 months ago)
    Thanks to Ben R. for yelling/counting at me. 

    PP: 35, 30, 25
    Row: 17, 14, 14
    WB: 20, 13, 13
    SDHP: 15, 15, 12
    BJ: 19, 16, 20

    At least I know that my score last time ’round was not a fluke. 

    From what I can deduce… My conditioning downshifts into a lower great at about minute 3/4. Minute 4 onward seems somewhat evenly paced.

    I was hoping to break 300, but alas… it was not to be. Mike W-son gave me some solid rowing tips to this end, that I completely ignored. Apparently I’m unable to implement new strategies when fatigued. 

    Next time this comes up… 300!

    • Jim S

      Wow. Big push press numbers. Nice work!
      I’m doing this one tomorrow if Barb gets off my throat and lets me up. 🙂