Monthly Archives: August 2011

Nasty Monday

Monday 110822 A. Skill: Turkish Get-Ups B. WOD: “Nasty Girls” Three Rounds For Time: 50 Squats 7 Muscle-Ups (Post Elements: 21 Pull-Ups, 21 Dips) 10 Hang Power Cleans 135#/95# (Post Elements 95#/65#) All about deadlifting What are dense carb sources … Continue reading


Row, push, pull

Sunday 110821 A: For Time: Row 1K 18 Thrusters, 85#/60# 18 Pull-Ups Row 750m 15 Thrusters 15 Pull-Ups Row 500m 12 Thrusters 12 Pull-Ups


Amazing Grace

Saturday 110820 A: Deadlift 5-5-5 B: “Grace” (Compare to 090508) 30 Clean and Jerks For Time 135#/95# (Post Elements 95#/65#, Games Prep 155#/105#) Watch E.C. and Samantha of CF Boston do “Grace” with 135#!


Heavy running

Friday 110819 A: Overhead Squat Practice B: WOD (Compare to 030830) Three Rounds for Time: 20 Bodyweight Back Squats (Post Elements use 50% to 60% of Bodyweight) Run 800 Meters How to go paleo/primal (without really trying) Lifetime warrior workout … Continue reading


Beware Barbara

A big thanks to all those who joined Team CFNYC for FGB6 yesterday! We are now 98 strong, in 8th place worldwide, having raised $6,970 thus far–who’s going to tip us into triple digits on team size for the first … Continue reading


Got 17 minutes?

Through the Fight Gone Bad 6 fundraising on September 17th, the Sportsgrants Foundation has committed to funding full college scholarships for every child of every man who lost his life in the attack on the Navy SEAL helicopter on August … Continue reading



Tuesday 110816 A: Back Squat 3-3-3-3-3 B: FGB6 practice #2: Wallballs 3 Rounds for Time: 1 Minute Wallballs (cycling these as quickly as possible) 1 Minute Rest Troy squats: (photo courtesy Eric) Squatting is…sitting with friends, cute, sumo, a thrust … Continue reading


New date for next Post-Elements dinner!

We’re moving the next Post-Elements dinner–originally scheduled for the end of this month–to Friday, September 16th at 7:30pm at Rare Bar & Grill. This is the night before Fight Gone Bad 6, the fundraiser we’re running on Saturday, September 17th. … Continue reading


Bring your own watch

Sunday 110814 A: Deadlift 3-3-3 B:10 Rounds For Time: 3 Power Cleans 2 Front Squats 1 Jerk Rest 1 Minute (Bring your Own Watch) (Post Elements = 95#/65#, Black Box = 155#/105#, Games Prep = 205#/135#) (5 handstand pushups for … Continue reading


Happy birthday, Court!

Saturday 110813 A: Snatch Practice B: WOD: Complete as many rounds as possible in twenty minutes of the following: Run 400m As many reps as possible of 95#/65# overhead squats (reps are over when bar touches floor) Post number of … Continue reading

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