Wednesday 140521

Programming Reminder! Make ups for “Cindy” and “Elizabeth” will be on Sunday 5/25 in the Experienced WOD classes. Do NOT plan to make up “Cindy” on Sunday if you plan to attend the Memorial Day “Murph” workout on Monday 5/26.

A. Deadlift 5×3 @ 80% of 1RM
B. Ten rounds for time of:
135 lb Deadlift, 5 reps
10 Push-ups

Part A. With a partner for time: 500 m row/125 double unders
Part B. 20 Minute AMRAP for Quality:
5 Weighted Pushups or Pseudo-Planche Pushups
5 High Box Jumps 30+/24+
10 Roll to Candle Sticks
15 Seated Leg Lifts

“Main Site August 21st, 2003”
For time:
150 Squats
Run 800 meters
150 Squats

(Photo credit: Lisa Haefner)

“Hail to the Queen” women-only competition
Lords of the realm (video)
Perception is everything. Or is it? The simplification of fatigue
Powerlifting Versus Olympic Squats: Which Is Better?
What farm-to-table got wrong
Exercising the mind to address attention deficits

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

Skill Work: Snatch Balance 5×2
Hang Snatch 7×1

A: 3 Waves working up to a heavy 1 Snatch + 2 Hang Snatch
B: Snatch Grip RDL 40% of Deadlift 3×3


  • Michael J. Bultman

    Today’s beginner workout is a beauty.
    Can you do 5 deads and 10 push-ups a minute?
    One round every :45?
    Coach Sean, how long would your couplets take?

    • Sean M

      Round 1 probably 10-12s
      Round 10 probably 18-25s due to push up fatigue and slower transitions.

      Keep in mind 135 is about 30% of my DL 1RM, and makes the workout really dependent on push up capacity (upper body ATP-CP battery).

      • Michael J. Bultman

        Slow down, I’ve gotta refill my water bottle.
        For those of you who are not the science nerd that Uncle Sean is, the ATP-CP he mentioned is a fancy way to say how long it takes your push-up strength (battery) to recharge after a set.

        • Stan

          ATP-CP? I just like to lift.

  • Andreas Kraus

    Droped in yesterday @ CF Invictus in San Diego.
    First stop of my CF roadtrip on the West Coast.

    Workout was:
    A: Work up to a heavy set of Hang Snatch + Snatch (125lbs for me)
    B: Partner WOD for time:
    Wall Balls
    Pull Ups
    Sadly I can’t remember the time it took me and my partner.

    Highlight of the day: I saw Lauren Fisher do legless ropeclimbs for the regionals coming this week. Damn she’s fast!

    I plan on going to either CF East Village or CF San Diego tomorrow. Does anyone dropped in at one of them or knows other good boxes in the San Diego area I can visit?
    Happy for every idea.

    • Nicki Osborn

      I’ve been to CrossFit Humanity, and heard excellent things about CrossFit 858.

    • Guest

      My sister goes to Crossfit 609 and I’ve been to both Crossfit 609 and Crossfit Ocean Beach, I’d recommend either one.

    • Amy

      Way to go Andy! Suffering at 10 am UWS without you! Keep the updates coming!

      • Scott

        Crossfit Mission Gorge is great, north of SD.

  • Brian P

    6AM UWS
    Not a good day for me. Pulled something in back doing 80%RM (225)
    WOD- dropped DL to 95. Time was 9:11. So not happy. Ibuprofen and arnica for the day. Partner Greg killed it!

    • That’s rough Brian. But you soldiered through! Ice it up if you can.

    • reisbaron

      If you have a tub (or access to one) throw a carton of epsom salts into a hot bath and soak for 20-30 minutes. Most efficient way to get magnesium into your muscles…very helpful for recovery, injury, etc.

      • Andy Graves

        totally true. Have been getting a couple salt baths a week and am sure it is one of the keys to my current soreness free state. I use epsom and kosher sea salt.

      • Brian P

        Thanks for the suggestion. I do not want to be sidelined, but need to listen to my body.

  • lauracton

    A. 5×3 @ 133#
    B. 9:54 (box pushups)

    am i ever going to like pushups?

    • Dani Freeman


  • reisbaron

    Day 3 and I’m wrecked. Definite aggregate fatigue from testing week and a balls-to-the-wall work schedule. Ben and I made big jumps on the way up to 365, and after a set we dropped down to 325 for the rest.

    Brought my trusty SlingShot for the metcon, which was the only reason I was able to do 100 pushups today. 13:01 – Time for rest.

  • Matthew Mediatore

    Averaged one round every 38s. feeling great…for now

  • BenS

    I echo Reis. Even after resting yesterday i didn’t have much in the tank today. Going to add in some extra rest for the next week or so.
    A: 325 across (80% would be about 355)
    B: 9:11

  • Bennett

    A. DL 5×3: 295
    B. 7:24 (right under :45/ round)

  • Neerav Vyas

    7 am with Kyle, finished at 7.26 so 44.6 seconds a round… collapsed into a pool of sweat. Partner finished 8 seconds later. Good times.

    • reisbaron

      Nice job!

  • Jonathan S.

    First and last post. I’m moving to LIC and need to find another box, but I just wanted to thank the coaches and people who’ve trained with me since I began doing CrossFit in February. I’m in the best shape I’ve ever been in – just in time for my wedding this weekend! Take care, everyone.

    • Stacey Pearson

      Good luck and come by for a visit anytime!

  • jenntang

    A – Tested 1RM DL: 243# PR
    WOD: 10:50

  • Alex Behrman

    A: 143-133-133-133-133. Less than 80% of my 1RM, but I felt myself rounding my back at 143# so I dropped down a bit more.
    B: 10:10 (box push-ups). Push-ups got really messy really fast.

  • AndyK

    Is there going to be an updated schedule for Murph on Monday (Memorial Day), or is it regular schedule?

  • Erik D

    A: 325# straight across
    B: 10:57 – After part A, the DL on this one felt like air. Too bad my pushups slowed me way down.

  • reisbaron

    …and I thought the programming at CFNYC was creative. Leave it to The Onion to blow us away:

  • Stacey Pearson

    WOOF, 100 push ups!
    DL 5×3=173#
    15:59 RX. Thanks Mike C (and everyone else) for all the cheering. SGGs new rule about nobody leaving the WOD until everyone is done, is clutch.

    • Mike

      Way to push it to the limit and beyond!!

  • Eric

    7am with Kyle

    A. Worked through 5×3 at 295#
    B. 7:25 with Simon. Deadlifts felt nice and light…and then felt the pain of pushups.

  • Adam Murray

    CFE 6:20AM – 13:11

    Thanks for expanding all the CFE classes and coaches have been great. Are there any Murph make-up times? Thats my favorite workout hands down.

  • Guest
  • Guest
  • Bennett
  • colindowell

    12:00 w/ Kyle
    A: Deadlift 5×3 at 225#
    B: 9:58 (lost count in the middle and went with the lower of what I thought I was at so possibly I did 11 rounds ^_^)

  • Talia

    8 am UWS:
    A. DL@ a little less than 80% – started with 158, then went down to 153.. must learn not to round my back – will have to go lower to correct form.

    B. 9:37, inclined push up with bar probably 18 inches up?. Lots of pushups last week and this week… arm definition come my way 🙂

  • michael saterman

    6:20pm (had an early morning meeting)
    A: 265#
    B: 5:51 RX (sleep helped!)

  • ben

    Endurance wod: 11:44

  • Steve BBQ

    8:30 with Kevin

    A: 225×3, 225×3, 225×3, 225×3, 225×3
    B: 4:42 rx. The only thing that would have made me go faster is if Alan was working out next to me and he had his shirt off.

  • Craig Bagno

    6:40 All Levels with Kevin. Did A at 205. On the lighter side but i’m trying like mad to learn not to round my back and shoulders. Did B in 7:45, Rx. I like anything with pushups in it. Yes, I’m weird that way.