Monthly Archives: October 2005


Sunday was another form-heavy day, as we worked our way through a slew of drills, exercises and progressions for the Olympic lifts. Congrats especially to Joe, who hit a new PR in the C&J towards the end of class, as … Continue reading


Old Favorite

Tonight we returned to a CFNYC classic: 21-15-9 DB Thruster Pullups Burpees Our times: Josh: 35#, 10:04 Court: 35#, 12:07 Michael: 25#, 14:06 Following that, we hung rings, working our way through dips, pushups, one-arm-piked pushups (there’s got to be … Continue reading



After a quick 800m run to warm up, we jumped right into today’s WOD: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups Without kettlebells on hand, we subbed dumbbells, with Keith … Continue reading

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Feeling Guilty

I can’t believe I feel guilty about doing today’s workout. We modified the prescribed workout to make it slightly easier for the sake of the new recruits and because of the limited workspace. The prescribed workout was “Tabata Something Else.” … Continue reading


“Fight Gone Bad!”

“Fight Gone Bad!” This is our famous ÔøΩFight Gone BadÔøΩ workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round … Continue reading

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Pick weight up off the floor and put it over your head

I think Dan John has got the right idea when he says, “There are three kinds of strength training: Putting weight overhead; Picking it off the ground; and Carrying it for time or distance.” Today we kept it simple and … Continue reading

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Last time we got together we decided the 7am classes weren’t working. So we decided to move both the Tuesday and Thursday classes to 7pm. So if you were there this morning…sorry. Come back tonight at 7pm. Let’s rock tonight!

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Virtually kicking butt

Marshall and I decided to do yesterdays WOD because we had both skipped it. For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling Push-ups With an Olympic bar holding only one plate (men use 45 … Continue reading

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Sunday In The Park

So I guess I should tell you about our Sunday in the park. For those of you that missed it, it’s too bad. I’ll be feeling this one for a few more days! It was a great crew of seven … Continue reading

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