Here’s your barbell. Now use it.

Thank you to all who participated in and/or donated to our Fight Gone Bad IV charity fundraiser. We appreciate you all being a part of our fight!
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#80 Tue/Thur @ 9pm is SOLD OUT!
#81 Mon/Wed @ 8:30pm, starts October 5 (just 1 slot left!)
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)
NEW! #83 Mon/Wed @ 9pm, starts October 14

Sunday 090927
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090825.

Happy birthdays to Rickey and Jesse!
Blueberry-apple crisp
Don’t want to catch a cold? Get your sleep!

When the running is R-rated
Wartime soldier, conflicted mom

Wearing a CFNYC t-shirt wasn’t required at FGB4, but it was encouraged:
P9260486

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

    SCALING OPTIONS for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    women – 65#
    The Porch:
    Complete as many rounds as possible 20 minutes of:
    95 pound Thruster, 5 reps
    95 pound Hang Powercleans, 7 reps
    95 pound Sumo Deadlift High-pull, 10 reps
    women – 65#
    Pack:
    Complete as many rounds as possible 20 minutes of:
    65 pound Thruster, 5 reps
    65 pound Hang Powercleans, 7 reps
    65 pound Sumo Deadlift High-pull, 10 reps
    women – 45#
    Puppies:
    Complete as many rounds as possible 15 minutes of:
    45 pound Thruster, 5 reps
    45 pound Hang Powercleans, 7 reps
    45 pound Sumo Deadlift High-pull, 10 reps
    women – 25#
    Buttercups:
    Complete as many rounds as possible 12 minutes of:
    10-25 pound Thruster, 5 reps
    10-25 pound Hang Powercleans, 7 reps
    10-25 pound Sumo Deadlift High-pull, 10 reps

  • Reagan

    What a horrible WOD to follow up FGB with. There was pain in a lot of places.
    As Rx’d 7 rounds + 5 Thrusters + 7 HPCs
    Black Box (202,202)

  • brian

    excellent work yesterday by all who participated in FGB4 as well as all that ran today in the tunnel to towers memorial run 5k (tunneltotowers.org) for FDNY Firefighter Steven Sillers. He is a true Hero:
    Stephen Siller, beloved husband and father of five, was a firefighter from Squad 1, Park Slope Brooklyn. On 9/11, he was off-duty, and on his way to golf with his 3 older brothers.
    When Stephen heard on his scanner that the World Trade Center had been hit, he turned his vehicle around and headed towards the site. When his truck was prohibited from entering the Brooklyn Battery Tunnel, typically of him, he raced on foot towards the site with his gear strapped to his back.
    He was last seen alive on West and Liberty Streets where he, more than likely, went looking for his Squad, all of whom perished. The Tunnel to Towers Run retraces Stephen’s footsteps on that fateful day.
    In running along his path, we honor the memory of all the Firefighters, Police, and EMS workers who performed their duty that day. In running this race, we are reclaiming still another part of the city for all our heroes and for all of those who died on 9/11.
    They will never be forgotten

  • torch

    Did the Tunnel to Towers run as well. It was wet and crowded, but seeing that many people come out to participate and support was inspiring. I ran in conjunction with my USMC Officer Selection Office, but also spotted Adam L, Martin, Kurt, Keith Z!!! I also know Brian and Mike were floating around.
    I highly recommend people do this race next year. Also, thanks to everyone who donated to my charity page for the race!!! I was lucky enough to start in the military pack (closer to the front), but I still put an extra burn on at the end for you guys.

  • Mike K

    Congrats Torch, Brian and everyone else who did the tunnel to towers run. Will have to do that next year.
    10 rounds + 3 SDHP rx’d
    not a PR (11 even), tough WOD to follow up FGB with. Glad tomorrow is a rest day.

  • Lisa

    Great to hear the Tunnel to Towers Run went so well.
    Also congrats to all who competed in FGB and raised so much money.

  • Lisa

    Oh, and I just read the ‘R-rated Running’ article – it really is true. When out for a long day with my trailrunning friends within the first hour the conversation rating goes downhill and it sure makes the miles go by. We tell either ’7-minute stories’ or ’15-minute stories.’

  • Sara

    Rest Day Dinner: October 2nd at Rodeo Bar and Grill, 7:30pm. Who’s in?

  • torch

    Sara: I’m a maybe/probably, but can’t come until 9:15 or so.

  • kj

    Did this at home so I could simultaneously take care of my laundry.
    7 rounds + 5 thrusters + 1 HPC with what I believe is 55#. I loaded 30# on a bar of uncertain weight, but my best conservative guess is 25#.
    Last time was 7 even with 45#.

  • michelle foxman

    congrats to everyone who did fgb4 yesterday the socres were super impressive
    today’s wod- 8 rounds plus 5 thrusters and 7 hpc with 55
    last time 9 rounds with 45.
    leslie it was great to c u!

  • Hari

    6 Rounds + 5 Thrusters + 7 HPC’s
    (68,54), (55, 42), (59, 46)

  • torch

    happy birthday Rickey and Jesse!

  • Reagan

    Awesome job on the Tunnel to Towers run you guys, very inspirational.
    Made up Angie from yesterday
    As Rx’d
    26:12
    Black Box (203,203)

  • Sophie

    Sara- what is your email, I have a shirt idea to send you