Monday 131118

All-levels WOD/Beginner WOD:
21-15-9 Deadlift 185/135 & Burpee over the bar

Competition Team WOD:
Part A1. Bench/Floor Press 5×6-8 reps (3111 tempo), rest 30 seconds
Part A2. AMRAP strict pull ups, rest 2 minutes
Part B. 3 rounds for time: 10 OHS (135/95), 50 double unders (7 minute time cap)

(Photo credit: Alex Robleto)

Good news about running
The eyes help set the proprioception for the rest of the body.
Knee arthroscopy does not work
Planning is good, doing is better
‘Anything That Moves’ explores America’s extreme food culture (book excerpt)

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

All-levels WOD/Beginner WOD:
Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
kettlebell swing 24/16 (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/53 pounds (Reps)
Row: calories (Calories)
1 minute at each station, rest 1 minute between rounds, 3 rounds total.

Competition Team WOD:
Part A. 3 Position Power Clean (Floor – Below the Knee – High Hang) – 20 minutes
Part B. Clean Pulls 3 sets: 2-2-2 reps (rest 10 seconds between each double) – 100-110% max clean


  • reisbaron

    7:31 RX’d

    Partnered with Matthew Chin, who made sub-5 look like a walk in the park.

    • Matt C

      Yes, because all walks in the park end laying on your back gasping for air.

      • reisbaron

        Welcome to my world.

        • Eric

          Reis – sub 3 min next time everything unbroken LETS GO

          Went 4:28 RX – same as Matt ..ended up on the floor

          • Brad Hoover

            You, Matt and I should get together in the new year and do this workout side by side. Together we’ll have a stronger chance of going sub 4min, and according to Sully tonight Spealler did this sub 4min in regionals one year.

          • Eric

            Sounds like the perfect recipe to puking

  • disqus_TsXwe1dFia

    whats the reasoning behind the modification of fgb tomorrow (kb swings instead of sdhp)?

    • Kyle J Smith
      • disqus_TsXwe1dFia

        interesting article, but if you go down that route, that would also mean no rebounding box jumps, no high-rep kipping handstand push-ups, no high-rep butterfly pull-ups, no high-rep medium/ heavy deadlifts etc. all these movements make you prone to injury if you lose form (which, lets face it, most of us eventually will on our last reps/ under fatigue). having said that, i am fine with that change, even though it makes it hard to compare to previous performances

        • Great question and points.

          I think the big difference between the SDLHP and the other movements you list is what, in medicine, might be called the narrow therapeutic index – the relatively small tolerance between the perfect and injurious versions of the movement.

          When we program, we assume that, as people move towards their limits in terms of fatigue / weight moved / etc., their form inevitably will decline slightly. We drill perfect form with light weight at slow speeds, so that as we get heavy and speed up, that divergence still stays within a margin of movement safety.

          After a decade of doing and teaching the SDLHP here at CFNYC, we’ve seen that too large a percentage of our members slide into an unsafe version of the movement when done as part of FGB. It’s a reliable cause of shoulder and low-back tweaks.

          In the end, we think sparing our members’ shoulders and lower backs trumps keeping this classically RX’ed.

  • Bernard McMillan

    3:57 rx

  • Brad Hoover

    4:38 Rx. Deadlifts and burpees are my jam.

  • Jim S

    Well, I guess 185lbs at volume is kinda heavy for me.
    Sigh. DFL again.

    • reisbaron

      I intend to steal the crown back soon…see next pullup/pushup/dip/box jump/running WOD…

      • Jim S


  • AndyK

    3:51, 185lbs, but subbed box jumps for the over bar burpees (still resting shoulder)