Welcome to November

ANNOUNCEMENT: We’re proud to announce that we’ll be hosting Paul Jaminet, co-author of Perfect Health Diet on Saturday, November 19th at noon up in our 4th floor annex (class schedule will not be affected). Cost: $15. Time-frame: approx. 2 1/2 hours. Stay tuned for details about the talk and how to sign up!

Tuesday 111101

A. Pistol practice with progressions as needed (video instruction part 1, part 2, part 3; see also this CFJ article)

B.: “J.T.” (compare to 110908)
For time, complete 21-15-9 reps of:
Handstand Pushups
Ring Dips

What is strength?
My life improvement system
“We can eat the change we want to see in the world.”
Rx’ing and injury prevention
Strong means never having to say it’s too heavy

Congratulations to Coach Avery for first place in her weight division, rank one in long cycle and third woman overall in pentathlon at WKC Worlds!

Here she is competing with the 20kg bell:

Here she is with CAIN, who did the pentathlon with her for the first time at the meet:

Avery will be doing a write-up for our next Black Box Journal member newsletter all about the competition. We’ll post a link to the newsletter when it becomes available.

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

Overhead squats: 10 sets of 10 reps each


  • Jamie F.

    20 Minute Time Cap: Got through the round of 21 as RX’d.  Spent the next 7 minutes or so trying to do an HSPU to no avail.

    • Dickie

      Happened to me last time, so I threw a lot of sand under my head this time.

      • Anonymous

        Better under your head than between your legs…

    • That’s still a helluva job getting 21 reps Rx’d

  • Anonymous

    11:28  15-12-9 (2x45plates for HSPU and bar dips) Today

    14:23 15-12-9 (Box HSPU and paralette dips) on 9/8

  • Phil Jonat

    wall walks were bad enough.  brutal.

    16:19 with 7,5,3 wall walks, ring dips, and pushups.

  • Rory

    10:32  15-12-9
    10lb plate and abmat on hspu’s, ring dips, pushups

  • Brutal.
    17:30 reps scaled
    HSPUs done with 45# plate and ab mat

    • Dickie

      Nice job.

  • Dickie

    15:27 with 2 45lb + 1 10lb plates

    I know…


  • Cathy Scheele-Tom

    nice job Avery!

  • Way to go Avery! and sweet throwback cameo by Cain!

  • Malcolm

    20:20 (1 ab mat for HSPU)


  • Anonymous

    A: 8 each side with a one-pood kb.
    B: 12:24, subbed feet-on-box push-ups and box dips.

  • CAIN

    I just wanted to say Saturday morning was a fierce performance by Avery.
    I am sure she will be modest in her newsletter wrapup… but the truth is she was pretty damn sick for this competition. you could actually hear her (congested) breathing over the bad russian techno! lol. 
    regardless, she toughed it out and still achieved a #1 rank.

    • Kevin

      russian techno works every time. KLOKOV!!

      • Sam G

        I listen to Russian Techno before doing anything important. 

  • Mike K

    Congrats Avery!

  • Anonymous

    15:34  …  21-15-9

    1st 15 HSPU were good… went downhill from there… 45 lb plate for the next 6, then 2 plates for the balace of the WOD.

  • Anonymous

    Avery that is an amazing accomplishment…very nice work!

    No JT for me.  Train took almost 3 hours to get into NYC.  Maybe next time…

    • Anonymous

      it was a body weight work out, I would have thought you’d grab some old guys walker for dips and have it on the train. Bad Reis, bad Reis.

      • Anonymous

        I wasn’t gonna say anything, but now that you mention it I did exactly that and broke the guy’s walker.  But he looked like he weighed around 95# so I busted out a quick luggage rack Fran using the guy for thrusters…rest day Monday!

  • Jason W

    10:42 rx’d

    HSPU: (8-7-6)(3-3-2-2-2-2-1)(1-1-1-1-1-1-1-1-1)
    Ring Dips: (8-7-6)(4-4-4-3)(3-3-3)
    Push ups: (8-7-6)(5-4-3-3)(3-3-3)

  • Sam G

    Congrats Avery!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • Dickie

    Congrats Avery!

  • Jenny A

    Congratulations Avery!!!

  • Erica108

    Congrats Avery!

  • keller

    awesome work avery

  • Steve Slo

    Wow… Avery!!! …Incredible.

  • Anonymous

    Very cool Avery!

  • Anonymous

    Accessory lifts this morning. Back squats 5×10 and shoulder press 5×10, plus quite of bit of mobility work.

  • 15:27 (21-15-9)
    wall walk HSPUs: 45lb + 25lb plate + 10lb plate = sand (last set off a box)
    jumping bar dips off GHDs

    nice work Avery! 

  • Sara

    14:15 (15-12-9 but rx’d rom including games standard hspu)
    Think I’m finally ready to go rx’d on this one….

    Awesome job Avery!!!!

  • Avery

    Thank you everyone for all your support! 

    (And I fully intend to coerce someone else besides CAIN into participating at the next NYC kettlebell event from the Box! )

    • Will Lanier

      i’m in!

  • Jim S

    A: 10 pistols per side.
    B: make up Cleans (squat) 3×115 3×125 3×135
    C: scaled HSPU’s by throwing a band over the pull-up bar and harnessing my shoulders with a second one. 18:57 

  • Jeff


    • Sam G.

      That’s what I’m talking about!

  • Meagan

    13:27 (15, 12, 9) On the box HSPU, parallel bar dips, push ups on knees.

  • Sam G.

    Power Clean 3×5

    135-165-185-205-210 (5lb PR)

    7-1 (Scaled down from 10-1)
    dead hang pull ups
    ghd sit ups


  • Jay

    15-12-9, HPSU’s off box

  • 9:36 RX’d (PR)

  • Steve Slo

    *I don’t recall my time on this, but for some reason 15:34 is jumping out at me.

    Heavily Scaled:
    15 – 12 – 9
    HSPU with a 45#, 25# and abmat (should have switched 25# out for a 10#)
    Bar Dips (except round #1 = box dips… the GHDs were crowded)

    This is the first time doing JT without hitting total muscle failure.

  • Zoe

    12:21, 45# & 10# for first 21 HSPU, but had to switch out the 10# for an abmat on the rest, and paralette dips.

  • Michael C

    18:09 with 2abmats.  HPSU are still my kryptonite. 

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