Tuesday 140415

“Swinging Diane”
For time, 21-15-9 reps:
Russian KBS 24/16kg
Handstand pushups

“Swinging Diane”
For time, 21-15-9 reps:
Russian KBS 32/24kg
Handstand pushups

A couple shots from last Saturday’s park WOD:

Hotel rooms for regionals
To go overhead or not–the great debate
Are you programmed to enjoy exercise (or not)?
Understanding positions during the pull
Coffee linked with lower liver cancer risk
CrossFit and autism: Walking out with a smile

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

20 minute EMOM:
Hang Power Snatch (95/65) – reps in 20 seconds/rest 40 seconds

20 minute EMOM:
TNG Power Snatch (135/95) – reps in 20 seconds/rest 40 seconds

“Partner Cindy”
In 20 min get as many rounds in of:
5 pull-ups
10 push-ups
15 squats
*can be broken up however you want, only one person is working at a time

20 min partner AMRAP:
5 pull-ups
10 plate ground to overhead (45/25)
15 sit-ups

Only one person working at a time, you can break up the work however you want.


  • Talia

    I’m in Jerusalem so did a traveling wod. Went to local park and did 20min AMRAP of 10 burpees, 15 air squats, 20 situps. I did 7 or 8 rounds + 9 (burpees).
    And then… my niece hurt herself (only 60 lbs) so had to carry her back 1/2 mile home. Thank goodness CMC park wod prepared me for partner carry. Call it my cash out.
    Cfnyc representing in Israel.

    • Andreas Kraus

      Way to go Talia 😉

    • Nicki Osborn

      Functional fitness!

      • Talia

        It’s a little less than carrying you 😉

  • Christina Berry

    Hello! Will the CFE tomorrow be different from the other WODs noted above? Thanks!

    • Allison Bojarski

      Hey, Christina, just added the CFE WOD above–sorry I had forgotten to include it!

      • Christina Berry

        Thank you!!!

        • Allison Bojarski

          You’re welcome, and please note that I just changed what was posted for tomorrow’s CFE because Coach Kasey just emailed me with an updated CFE WOD for tomorrow.

  • Nicki Osborn

    Look Coach, no hands!

  • AndyK

    6am EWod with Sara

    A: 10:10: Round of 21 – all strict HSPU, 15 – 2 strict HSPU remainder pushups, 9 – all pushups. Did not want to use this as a chance to work on kipping HSPU, so kept them strict until failure.

    Cash out – 50/40/30/20/10 unbroken double unders – 2:14

  • Jonathan D

    6:40am with Michael:
    “Swinging Diane” – 3:10, strict pushups. Handstand pushups, which I swear I’ve done before successfully, were just not happening today. Still fine with how I did. Just have to keep looking at movements that give me trouble as things to work on.

  • Jacek Rycko

    6:20AM Experienced:
    11:30. Hand stand pushups only 1/3 – 3/5 way down. Figured this would be more productive to working on these than doing the boxed ones.

  • Dan Castillo

    7:20 Experience:

    A: 7:38 Rx all kipping HSPUs. At the end of class, Jono explained that I wasn’t taking full advantage of bringing my knees to my chest then exploding upward in my kip. These felt great! So much more energy in my kip now.

    Cashout: 50/40/30/20/10/10/20/30/40/50 UB DUs – 5:43

    EC: Bar MUs

  • Robert Keeley

    Swinging Diane 3:09 @ 32kg / HSPU Not Rx’d. Was able to complete 6 hspu before switching to push ups. Really enjoyed the kipping hspu practice and how it translated to the wod. The DU cash out at the end was great as well.

  • Joseph Gizzi

    9 am with Sara
    7:20 Rx.. Handstands felt weak probably because of Cindy on Sunday. Want to learn how to kip these.
    Flight Simiulator: failed at rep 46 of 50 on the way up. 10 min time cap

  • Ryan Schoenig

    6:20AM Experienced:

    11:20 Rx

  • Melissa

    7:20 Ewod: 9:XX I actually don’t remember my time. HSPU were super weak today.
    Flight Simulator: Got stuck at 40 on the way up.
    Been traveling & dropping in to diff boxes which happened to be 4 straight days of squats so I’m hurting a little.

  • aaron segal

    A. 2:45 rx’d
    B. 5 10 15 20 25 30 35 40 45 50 then back down the ladder d unders 9:31 rxd
    good to be back at the black box

    • Charlotte Goins

      Those were unreal performances today.

      • aaron segal

        Thanks, I like hspu

  • DrewD

    Kyle’s noon class. Add HSPU to my list of goats..substituted in push-ups.

    Part A: 3:21, 32kg bell. For the remaining 5 or so minutes I did planches which lit up my shoulders a good bit.

    Part B: 150 DU’s for time: 5:59. Shoulders were shot and couldn’t get my rope going fast enough for more than 10 or so at a time.

  • Charlotte Goins

    12:30 ewod w/ Coach Sara

    500 meter row at 16m/s – 2:02
    handstand/handstand walking practice
    500 meter row at 26m/s – 2:10ish? (there’s a lesson there in row technique)
    handstand/handstand walking practice

    WOD: 6:07 w/ 24k and SUPER strict pushups (kbs unbroken…killer pushups def were not)

    10 min cap on Flight Simulator
    5-10-15-20-25-30-35-40-45 (know what my resting should be for next attempt)

  • Steve BBQ

    3:00pm All-levels with Sully

    A – 32kg/kipping HSPU: 6:20

    Cash Out – Unbroken Flight Simulator (5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5 Double Unders): 10:15

    EC – Double Unders for distance: approximately 10 metres

  • Jason W

    Swinging diane: 6:05 w/40kg bell and mix of strict/kipping hspus. guess I shouldn’t have done my hspu volume work yesterday. whoops.

    10-20-30-40-50-40-30-20-10 flight simulator: 7:13 tripped up three or four times on the second 20.

  • Lauren Saxton

    4:00 with Sully (and Stacey)
    24#, hit the 12:00 cap with 4 HSPUs left (despite scaling 15-12-9). Probably shouldn’t have gone strict on the set of 15. On the plus side, the kipping ones felt better than usual with Sully’s cues.
    made it through 35 going back down on the flight simulator.

  • ben

    Swinging Diane: 32 kg Russian 6:15 rx. Felt kipping HSPUs in my quads more than anything weirdly.
    Flight simulator: 8:15. Tripped up too many times on set of 50.

  • Nicki Osborn

    5:30pm Experienced with Coach Avery
    Swinging Diane with 20kg and 1 abmat for strict HSPU: 10 minutes even. All KBS unbroken, these felt great and easy. HSPU were 21, 10+5 push ups, 8+1 push up…hit complete failure and couldn’t get that last rep! But this was the most HSPUs I’ve ever done in a WOD and breaking them up into small sets of 5/3/2 really helped! Lots of good tips on kipping HSPU before the WOD, time to get comfortable being upside down/in a headstand without a wall as a crutch.

    Flight simulator…haha yeah right, one day, so 10 minutes of DU practice as my shoulders were smoked.

  • Del

    6:00PM Experienced:
    32 KG/ Kipping HSPU

    Had 5 HSPU remaining at the end of 10 minutes.
    Managed to go unbroken for the first 21 which felt great but my shoulders were shot for the next 2 rounds.

  • Will Choi

    6 pm eWod with Brian
    Swinging Diane – 5:30 w/ 32KG and kipping HSPU/Push Up(mostly). I did about 5 kipping HSPU on the 1st round and couldn’t do them anymore. Rest of them were all regular push ups.

    EC – Didn’t have time for DUs but I worked on my ring kipping movements so I can get better at ring MUs

  • Kate Parker

    WU: 2x 250m row / hollow holds / box jumps. Practice strict HSPU w/ 1 abmat & negatives
    WOD: 24kg / regular pushups – 4:25. KBs were no problem, pushups were not pretty.
    Didn’t have my rope for flight simulator. Tried with the blue rope and some knots but didn’t go very well (worked up to 25 then quit). Did some strict pullups.

  • Russ Kempf

    620am ewod: 9:50

  • Pasha Galbreath

    1 PM with Mike Sully
    Swinging Diane: 4:48
    Flight Simulator: 5-10-15 unbroken

  • Elaina Gemelas

    7:20am Experienced WOD with Sara

    Swinging Diane: 6:37 (push ups)

    Flight Simulator (10 –> 50 then back down): 6:29