It’s fine, you won’t need your abs for the rest of the week.

Thursday 090514 (68) (32)
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090331.

Tripp, one of our FDNY guys, talks about why he believes Crossfit programming is best for fire/mil/LEO people and also explains “paleo for dummies”:

Tripp Interview from CrossFit NYC on Vimeo.

A “Churchill” gene for creative drinking?
Shake Shack UWS has bacon-brittle “concretes” (just this week)

Vitamin supplements may cut benefits of exercise

Strike a POSE
“Don’t!”: The secret of self control
Some definite “don’t”s when it comes to moving heavy sh*t

When things go wrong
Standards

  • http://allisonbojarski.tumblr.com Allison Bojarski

    SCALING OPTIONS courtesy of the CrossFit Brand X forums:
    Big Dawgs
    as Rx’d
    The Porch:
    Four rounds for time of:
    30 Glute-ham sit-ups
    25 Back extensions
    Pack:
    Four rounds for time of:
    20 Glute-ham sit-ups (Limit ROM unles you are accustom to this movement)
    15 Back extensions
    Puppies:
    Three rounds for time of:
    10 Glute-ham sit-ups (to parallel)
    10 Back extensions
    Buttercups:
    Three rounds for time of:
    5 Glute-ham sit-ups (to parallel)
    10 Back extensions

  • Davi

    “Don’t!” article – love it. Thanks for posting, Allison.

  • Sara

    Cindy:
    14 rounds plus 2 pullups
    Will do today’s sometime when I won’t care if I have a headache all day….

  • torch

    11:08 Rx’D – Back extensions, not hip extensions — thought this doesn’t really matter in an Rx sense. No new scars this go around. The cut on my leg from the last time we did this has ALMOST completely healed.

  • Gavin

    Hey Jeff, wish I could make it, but unfortunately, i have to flake on tomorrow’s rest day dinner. sorry!

  • Brett_nyc

    12:10
    5 sec off PR. Legs went first as usual. Day 7. ready for a rest day.

  • Rickke

    12:05 Rx’d
    I thought I did it Rx’d last time, but I didn’t go down all the way to touch the ground on every sit up so my last time of 11:09 doesn’t mean much anymore – and obviously it wasn’t really Rx’d.
    Post-WOD box jump fun with the lunch time crew — I think we did about 4-5 jumps and got up to something like 36.5″ by the end. These weren’t so fun after quality time with the GHD.

  • Tony T.

    This is the first time I’ve used the GHD for this WOD so scaled down the reps.
    5 rounds: 20 GHD Situps, 15 Back extensions.
    10:32
    Rickke, Brett and Torch – Those are great times!
    (30,19)

  • juan

    push jerks from last cycle
    135 – 135 – 155 – 155 – 165 – 165 – 165
    today’s wod.
    13:19
    then shopsins for post workout meal.

  • Josh R

    They should rename this workout:
    How to get a distended abdomen followed by a trip to the doctor that has no idea what is wrong with you and tries to diagnose it with appendicitis and have your health insurance company refuse to cover the consultation.

  • Jon S.

    1st WOD – Jaciento’s workout 4 rounds
    4 rds
    10 airsquats
    15 box jumps
    20 kb swings (24kilo)
    15 pushups
    10 wallballs (20lbs)
    15:08
    2nd WOD – 5 rounds
    30 glute ham situps
    25 Good Mornings (45lbs)
    17:50
    also, follow me
    http://www.twitter.com/propervillainy

  • juan
  • dan def

    To my 6:30 WOD peps– there will be an alternate workout available for those of you who don’t want to do, as Josh R. called it:
    “How to get a distended abdomen followed by a trip to the doctor that has no idea what is wrong with you and tries to diagnose it with appendicitis and have your health insurance company refuse to cover the consultation.”

  • Reagan

    As, Rx’d
    14:58
    Black Box (100,100)

  • Steve-O

    Rx’d 11:32
    Shaved about 3 minutes off my time.
    Messed around with some box jumps after – 46″

  • Hari

    13:27
    (68,54), (24,20)

  • Tripp

    As Rx’d in 9:10 (PR) (69,67)
    New PR is over a minute faster than my previous attempt. Did some post-WOD box jumps for fun and attempted some strict pullup work, but my hands are raw from Mary yesterday!!

  • Mike

    13:11 rx’d
    Max height box jumps were fun… got up to 51.75″
    (23,21)

  • http://crossfitqueensny.com P$

    Hey Black Boxers,
    Great to see the new box! (It’s been a while since I have the chance to visit) thanks for letting me stop by today. Good to see Court, Allison and Jacinto.
    Did Mary. Not my best, because i ripped to s@#t out of my hand which took some time off the clock to remedy and then just couldn’t hit my pu’s as hard. 8 rounds 15 pu’s, 5 pistols. PR is is 9 and half rounds. Still had gas left, just couldn’t do my Pu’s as well. next time mary, next time.

  • Alexei

    13:32 ax RX’d
    Box jump fun before and after, not sure how high I got before, after the highest I made was 45″. Probably could have had 47″. 49″ was too much.

  • dex

    count me in for the rest day dinner. where is it at this time? also what time?

  • Chris O

    12:45 sub V-ups and 45# good mornings.
    worked up to 41″ for a standing box jump. my brain wouldn’t let me try for higher.
    (13, 10)
    YTD (64, 47)

  • KJ

    It’s a good thing I didn’t read Dan’s post before heading down last night. I’m not sure I would have attempted this had there been another option.
    Used the bench and the cubbies instead of the GHD. 18 minutes.