Tuesday 140715

A. Skill: Handstands
B. 3 rounds for time of:
30 Sit ups
30 America Kettlebell Swings (24/16 kg)
30 Tuck Jumps
30 Goblet Reverse Lunges (24/16 kg)
Rest 3 minutes

A1. Bench Press 5×5 @ 75-80% of 1RM
A2. Barbell Row 5×5-8 @ 50-65% of Bench Press 1RM
B. 5x250m Row sprints


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

A. Deadlift 7×1
B. 10 Min AMRAP:
Lateral Over the Bar Burpees
Deadlifts (up 65% of max today or deadlift weight you used 7/10/14)

A. Deadlift 5×3
B. For time:
25 Burpees
3 Rounds:
15 Ring Dips
50 Double Unders
25 Burpees

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.


  • Michael J. Bultman

    Dreamiest picture in blog history.
    Coach Sean, please prove me wrong.

  • Jonathan D

    A. Handstands: Holding them at length was only okay but I think I am actually getting better with kicking up into one without relying on the wall as much. Managed to do some partnered handstand walks, too. Thanks, Hans!
    B. 3 rounds for time – 30 sit-ups/30 American kb swings/30 tuck jumps/30 goblet reverse lunges: 19:45ish RX. This was brutal, but I lived.

  • Dani Freeman

    6:10 w/ Sara

    a. Bench — 83-93-93-93-93 — felt good, need to work on not breaking at the wrist
    b. Bent Over Barbell Row — 73-73-83-83-83 — super
    c. 5×250 Row Sprints — 50-50-50-52-52…..ouch.

  • Rob Panor

    610 eWOD
    A. 185 185 185 190 190×3.
    B. 115 across
    C. Splits: 137.9-137.9-137.3-137.1-136.4

  • reisbaron

    6:50 w/ Chris
    Bench @ 185
    BB Rows @ 135 (8 reps ea)
    Row Sprints: 49 – 49 – 51 – 51 – 50

    Paid a visit to the CFNYC-friendly folks at Finish Line PT yesterday. Looks like knee instability from overuse (go figure). But at least it’s not looking like a tear or worse. Keeping it easy…no running, jumping or squatting for a while.

    …just happy to be here…

  • BenS

    A1: 5×185
    A2: 5×135
    B: 46.7; 45.8; 43.0; 46.4; 48.1

  • Eric Chow

    7am with Kyle

    A. Handstands are the GOAT.
    B. 16:52 RX – lunges were miserable.

  • Will Choi

    7:10am eWod with Sara
    A: 175 across
    A1: 135 across
    B: 45.8 seconds, 44.3, 48.6, 45, 46.7

    • reisbaron

      I’m sorry but your times are going to have to be more specific…

      • BenS

        Don’t hate on the rerow function…

  • Alex Behrman

    6:40 with Sofia
    A: Handstands are not my thing. Even with Sofia yelling at me I still couldn’t kick up into one. I’ll definitely be attending the handstand “how to” seminar.
    B: 21:06 RX (two letters I rarely use). Those lunges were not fun.

  • Melissa

    Bench: 5×5 @ 83# (80%)
    Row: 5×6 @ 73# – too light. I am much better at pulling then pushing
    Row sprints: 0:55, 0:55, 0:56, 0:57, 0:55 – was going 1 to 1 rest, which was not long enough so I rested longer btw #4 & #5. These are easily my fastest 250m ever.. maybe it’s cause I learned how to row (sort of) properly? Thanks Coach Sara!

  • Patrick

    6:10am ewod
    A1: 185-195-205-210-215
    A2: 135 across
    B: Kept splits between 0:47-0:48 per 250m

  • Kirsten Chilstrom

    7:40am w/ Sophie

    Fun times! Her tips on slowing down the kick up when doing free-stand handstands was really helpful. I feel it’ll be no time before I am doing handstand walks.

    18:08 on the rounds.

    Also, anyone visiting Colorado should drop-in to Unbroken — I went last Friday while on vacation and it was amazing!! Those Colorado kids work HARD!

  • Rich J

    A: handstands starting to feel better, walking is a long way off though.
    B: 17:19 Rx – somehow reverse lunges make them so much worse.

  • Robert Keeley

    6:50am eWoD with Chris
    A. 5×5 Bench Press @185#
    A1. Barbell Row’s 5×5 @ 115#
    B. 5x250m Row Sprints – (:45/:48/:45/:48/:50)
    EC: Annie

    • Michael J. Bultman

      Just a light extra credit.

  • Glenn McMahon

    Dear CrossFit,

    Thank you for making my gluts so max and my thighs so jacked that I split my pants, at work, (third time, three months).

    • Robert Keeley

      Designer sweats? Givenchy? En Noir?

      • Glenn McMahon

        Funny guy 🙂

  • Elaina Gemelas

    7:10am eWOD with Sara

    A1. Bench Press: 73 across then I tried 83 for fun for 5 reps – turns out my 1RM is not what I thought 🙂

    A2. Subbed Bent-Over Bench Rows: Used 16kg (12kg for first set)

    B. Subbed 1-Minute AirDyne Sprints: Averaged ~6 calories each time

  • John E

    8 am w Kyle

    A) acceptable
    B) mod ?rx + with 28 kg Russian kb, stuck w 24 for reverse lunge. 17:10 ish

  • Jordan Krasne

    5:50am eWOD w/Chris:

    A1. 175-185-185-185-185-205(3)
    A2. 95-95-115-115-135
    B. 55-56-56-55-56

  • Stacey Pearson

    12:30 w Sara Carr.
    A. 5×5 at 83#
    B. 5×5 bent over row at 73#
    C. 5×250 row sprints at 2:00 avg pace.

    Thanks to Shaun for spotting me on the bench press and to him and Anthony for teaming up with me on the rows. That was fun!

  • colindowell

    Noon with Kyle
    A: handstands are fun I can stay in a freestanding one for 2-4 seconds
    B: the 30 thing ended at 18:something

  • Craig Bagno

    6:50 am with Chris and the Regulars.

    A1. 165, 165, 170, 170, 170
    A2. 115 across the board
    B. 48, 47, 47, 48, 49

    Nice way to start the day.

  • Addie B

    7:10 eWOD w/ Sara
    Bench: 155-165-175-175-165
    Row: 135# across
    Row sprints: 45.7, 47.0, 46.4, 48.5, 47.9
    Loved the strength/sprint WOD combo today.

  • David Hyatt

    5:40 all levels with Sully
    22:20, all RX except I wimped out on the final twenty reverse lunges and dropped the bell.
    After back squats yesterday, the reverse lunges were brutal.
    One of those WODs which looked a lot easier on paper…

  • Chad Kindred

    610 ewod with Brian. I rowed my ass off! :46, :46, :47, :47, :48.

    Bench 145lbs x5. Barbell row 116lbs x5

    • Andy Graves

      It’s true, his ass fell off, it’s getting kicked around the 4th floor. Great rowing Chad!

  • Amy

    6pm open w/ Kasey
    19:11 with 16kg kb. Bad hip so substituted air squats for tuck jumps…definitely not the same cardio but I was sure to complete all exercises unbroken. I expect very sore quads tomorrow.

  • Charlotte Goins

    6:10 ewod w/ Brian
    BB Row: 53#-63#-63#-63#-63#, all between 6-8 reps, some snatch grip to chest, some narrow grip to hips

    BP 5×5 – supposed to be 80% of 1 rm, but miscounted initial set and just went with it, because it felt super hard but super solid – so did 5 sets of 5 at 90% of 1rm -GAINZ:

    Row sprints: 53s-54s-58s-58s-58s – terrible, every stroke just miserable.

    • Nicki Osborn

      Woohoo, you owned that bench weight!

  • Andy Graves

    6:10 eWod w/ Brian
    BB row: 135x5x5
    Bench: 145x4x5 and 1×8
    quivering leg makers: 47, 46, 48, 48, 49.

    • Chad Kindred

      Great rowing. Thanks for pushing me to row faster.

  • Alan

    A: 185 across – next time, add weight. This was 75% of 1RM
    A2: 135 x5x5
    B: 49.1, 48.4, 48.8, 49.9, 49.4 (1:30 rest between each set)

  • KyleF

    610pm ewod with Peter
    Bp: 225, 230, 235, 235×4, 225×3
    Barbell row: 155×5
    Row: 44 to 47 or 48s.

  • Nicki Osborn

    6:10pm Experienced with Brian
    A. Barbell Rows: 53-53-63-63-63
    B. Bench Press: 63 across (84% of my 1RM…I’m pretty sure my 1RM was wrong when it was tested and happened on an off day!)
    B. Rowing: went to dinner instead since it was already 7:10 when I finished benching… ate a lamb burger, dolmas and fries! 🙂

  • Jenny

    5;50pm Experienced with Avery

    A1. Bench press: 83# (need to find my 1RM at some point)
    A2. Barbell Row: 4 sets at 63#, which felt light. Tried last set at 83#, just to see how hard it’d be. It was hard… I’ll try 73# or 78# next time.
    B. 5x250m Row sprints: pretty consistent at 59 seconds/1:00 for each set. Rested 1:1 because we were running out of time.

  • Steve BBQ

    7:10am with Sara

    A1: 175×5, 175×5, 175×5, 175×5, 175×5
    A2: 115×5, 115×5, 135×5, 135×5, 135×5
    B: 0:57, 0:52, 0:53, 0:54, 0:53

    Good working out with Elaina, Melissa, Will, and Daniel today!! I should wake up early more often.