Wednesday 131211

All-levels WOD/Beginner WOD:
A. Baseline
For time:
500 meter row
40 air squats
30 sit ups
20 push ups
10 pull ups
B. Gymnastics Goat work- an opportunity to practice a few gymnastics skills that deserve attention outside of WODs

Competition Team WOD:

30 sec on, 30 off
Box jump

Rest 4 min

30 sec on, 30 sec off
Double unders
Jump switch lunges

Our very own Coach Melissa shows how to wear fashionable clothing while also crossfitting over at

Exercise is the drug
For God’s sake, don’t listen to Rich Froning
Who made that energy drink?
Coach Melissa represents CFNYC over at the

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

All-levels WOD/Beginner WOD:
2009 mid atlantic regional wod: 21-15-9 squat snatch 95/73, c2b pull ups



  • Brad Hoover

    4:42 Rx

    Those who did Monday’s workout – anyone have super sore upper lats and forearms today? I would define that as struggling to get your arms overhead and soreness straightening your forearms. Everyone I talked to yesterday said their legs/glutes were sore and today same thing. My legs/glutes feel fine, but I seem to be the only one who got crushed by the 100 pullups.

    • Jim S

      I did yesterday at open gym in Santa Rosa. My lats are ok but sitting on a flight for five hours today is testing my sore legs for sure.

    • Jonathan P

      Ooooh yeah. Quads, glutes, lats, biceps, and forearms. (But those pull-ups were crushed by US.)

  • BenS

    Baseline: 4:19 rx – 23 second PR over 6/5/12

  • AndyK

    Anyone else’s lungs burning and can’t stop fran-coughing, or is it just me??

    • Brad Hoover

      Ya I was coughing for about 5min after, and I can’t remember the last time that happened to me.

  • Hari Singh

    Re: Don’t listen to Rich Froning, here’s a bit more perspective:

    Number of kids who play Little League baseball = 2 million
    Number of adults who play Major League baseball = 1280
    (a ratio of about 1600 to 1)

    Number of people who participated in the 2013 Open = 138, 610
    Number of people who made it to the Games as individuals (excluding Masters) = about 100
    (a ratio of about 1400 to 1)

    In 2013, the odds of getting from the Open to the Games were only slightly better than the odds of getting from Little League to the Major League. In 2014, I expect the odds will be worse.

    • ben

      that’s an awesome stat

    • Nick Walters

      Additionally, the life expectancy of an elite competitive crossfitter (the top >1%) is that of an NFL player – an average of about 4 years. Rich has already said that this is his last year “going individual”. If he can develop a team at his box in TN, he will be going team in future seasons.

  • Nicki Osborn

    6:35 Rx. Rowing with air squats directly after…no desire to do that again for a while!