Thursday 130718

All-levels WOD/Beginner WOD:
“Coach Michael’s Beach Body Workout”
5 rounds:
1 pull up, 2 push ups
2 pull ups, 4 push ups
3 pull ups, 6 push ups

Round ends when either movement is not done unbroken. Score is number of total reps in lowest round. Rest as much as needed between rounds.


Wall balls
Toes to bar

Competition Team WOD:
Part A. Strict Press 10×2 reps, rest 90 seconds between sets.

Part B. 2 k Row for time.

“Sun’s out, guns out.” In honor of “Coach Michael’s Beach Body Workout” today, Michael & Bobby posed in our new CFNYC shirts which are only $10 and come in tank and t-shirt options!

6 Olympic weightlifting habits to break today
Legs-up-the-wall restorative pose
Give it a minute
A low-tech, non-chemical mosquito deterrent
Fighter: Eric Magee


Here’s what’s on tap for Friday’s classes:

All-levels WOD/Beginner WOD:
“CFNYC Triathlon” For time: row 1600 meters, run 1 mile, 300 double unders (600 single unders)

Competition Team WOD:
Part A. Squat Clean Ladder 4-1 reps

Part B. 3 rounds:
10 OHS (155/105)
10 box jumps (30/24)

Time to see how fast you can run a mile!


  • Brad Hoover

    A: low score of 18. Went out too hard. Rounds were 33, 30, 18, 18, 18.
    B: 5:51 Rx. Able to kip toes to bar the first 21 and part of the set of 15. After that I lost my kip.

    Fun workout Michael.

  • michael saterman

    A: low score of 30 (4 pull + 8 push). Rounds were 45, 30, 30, 30, 30.
    B: 4:56 w/ 14lb wall ball.

  • reisbaron

    A: black & green bands – 38 – 15 – 25 – 10 – 13
    B: 3:55 – kipping knees high

    Shocked I could do unbroken wall balls after yesterday’s jump squats. Couch stretch last night & this morning FTW!

    • Jim S

      Between the pistols and the jump squats yesterday my glutes feel like someone took an ice pick to them this morning. Fun.

      • reisbaron

        …yeah did some pvc good mornings before class…reminded me where the name came from…yikes!

      • Albert Insogna

        Screw yesterday- my glutes are still sore from Mary on Saturday. Yeah I should probably do more pistols.

        • Jim S

          Update: My ass still hurts. Pistols FTW.

  • disqus_idUcx3WVUa

    Will there be any substitution avaialble for the running tomorrow for those of us who aren’t comfortable running in 90+ temps?

    • reisbaron

      I wasn’t aware that comfort was the goal of this, or any WOD. Definitely don’t travel to Miami and do Crossfit, where several boxes have an indoor temp of over 100 on a daily basis.

      That said, maybe the coaches won’t mind if you sub light dancing or tabata toe touches for the run…

      • QtPiK8

        He could also try Zumba.

      • disqus_idUcx3WVUa

        Wow, that escalated quickly. Thanks for the encouragement to those of
        use who aren’t yet in great shape and are trying to do the WODs as best
        we can until we get to the level you are obviously at. It’s good to know
        that any sort of scaling is frowned upon and nobody should ever say
        “that’s physically more than I can handle.”

        A simply “no” would have been sufficient, but the public shaming makes me so much happier to share a gym with you.

        • reisbaron

          Just keeping it real, as I’m one of the slowest, heaviest people in the gym, who despises running and high heat more than anyone (including you I promise).

          If I can do the run, you can do the run. But if needed scale it by walking when you have to. That’s a lot more constructive to your development than avoiding the exercise altogether.

          • michael saterman

            disqus_idUcx3WVUa, I served with Reis Baron. I knew Reis Baron. Reis Baron was a running partner of mine. disqus_idUcx3WVUa , you’re no Reis Baron.

            ….chances are, you may be faster 🙂
            Either way, we will always cheer you on.

        • Nick Walters

          I really like the Anchorman reference. Well played.
          Yeah, there’s really no way to scale running. Just do it. Unless you are injured, just fight through it. Grin and bear it. Oh, and have fun doing it 🙂

          • AndyK

            What is this “fun running” you talk about Nick? In all my years I have never run anywhere and said “Wow, that was fun”

    • Jason Lapadula

      100 burpees seems sufficient

      • Phoenix

        Are we really allowed to sub burpees? Or is this sarcasm?
        Frankly I am a little upset that somebody’s very valid concern about running in near 100 degree heat is being fluffed off with a “man up” or “try zumba classes”. Running in this heat is dangerous and it is very easy to become ill.
        There are warnings from NYS telling us to avoid strenuous activity outside. We also are under an air quality warning, which means anybody with asthma is like to have difficulty breathing in the thick soup we have for an atmosphere today. These issues are not a matter of “manning up”, and I would like if they were given the attention they deserve.

        • Jason Lapadula

          I was being serious, but I would ask your coach. The time it takes for 100 burpees and the time it takes for a mile run is pretty similar for a fit person (5-6 mins). I think the burpees would suck more, but I believe the sub should be harder in order to keep people honest.

          • Phoenix

            Awesome. I’ve no problem with subs being harder, so long as an option is provided for those who cannot tolerate the heat/crap air quality.
            I hate burpees with the fire of a million suns, but I will happily do them safely indoors before I will run outside in this heat.

  • AndyK

    A: Only got 4 rounds (total reps of completed rounds – 84, 45, 63, 45

    B: 5:25 with 25lb ball, no-rep’d myself a number of times on toes to bar

    Result of todays workout – 1 torn off callous!
    P.S. Tomorrow’s WOD looks terrible

  • Anthony

    A=Five rounds of 30 RX

    B=7:58 RX-pretty slow on the T2B-but 2 months ago I couldn’t do one—so, moving in the right direction…

  • Nicki Osborn

    A: Did 2 rounds Rx in the allotted time to the tune of 63 + 45
    B: 6:30 6# ball…T2B were SLOW as grip was rather shot after all those pull ups.

    I’m now the proud owner of the (apparently) only XS t-shirt that was in stock! They are awesome, can hoodies be next?

  • Albert Insogna

    A: 3 sets- 100/43/57
    B: 3:54