Wednesday, March 23, 2011


  1. T | March 22, 2011 at 11:42 pm

    power clean*

    *Rest exactly one minute between sets.


    99 didn’t feel that challenging, but at 110 the form fell apart.

  2. alissa g. | March 23, 2011 at 9:03 am

    Thanks for letting me visit this morning, 6am!

    If anyone notices anything majorly off today, I take full responsibility for messing with the balance of the universe and will now return to my normal 7pm time slot.

    • Special K | March 23, 2011 at 9:42 am

      Me too! Thanks Derek and Jessy for asking if I was still alive. Be back at 6am next week!

    • coach | March 23, 2011 at 9:44 am

      It’s not their universe I’m worried about, Lefty. Go easy today.


  3. rdavies05 | March 23, 2011 at 9:07 am

    Crossfit Gotham:

    500m row
    25 pull-ups
    500m row
    50 push-ups
    500m row
    75 squats
    500m row
    100 double unders

    Pull-ups were hard after the row, double unders felt good (hit 24 in a row in the warm-up which I think is a PR).

  4. rdavies05 | March 23, 2011 at 9:10 am

    Oops, forgot my time, which was 19:42 (I think their fastest of the morning).

  5. b-kay | March 23, 2011 at 1:55 pm

    Lisa C.: 90-95-95-98-98-98-90-95-95-95-lbs.
    April H.: 95-95-100-105-105-105-105-105-105-105-lbs. (sub: deadlift)
    Eva Y.: 25-25-25-30-30-35-35-35-35-35-lbs. (sub: hang power clean)
    Dave R.: 215-225-230-235x-225-225-215-195-195-195-lbs.
    Steve D.: 175-185-195-200-205x-195-195-195-195-195-lbs.
    Cristian D.: 95-110-120-115-105-105-105-105-105-105-lbs.
    Bradley D.: 105-115-125-125-125-125-125-130-130-130-lbs.
    Mark C.: 95-115-115-115-115-115-125-125-125-lbs.
    Ysbrant M.: 105-115-125-125-125-130-130-130-130-130-lbs.
    Campbell R.: 65-75-75-85-90-90-75-75-80-85-lbs.
    Paulina D.: 35-35-35-35-45-45-45-45-45-45-lbs. (sub: hang power clean)
    Christy P.: 150-155-160-160-165-165-165-170-170x-165-165-lbs.
    Bill G.: 150-155-165-170-180-180-185-185-185-185-lbs.
    Keena S.: 2-2-2-2x-2-2-2-2-2-2 (sub: jump-stretch strict pull-up, red, knee)
    Mayra C.: 1:10, 1:10, 1:10, 1:10, 1:10 (sub: v-hold; 5 rounds)
    Joe P.: 195-195-198-205-205-205-205-205-195-195-lbs.
    Josh O.: 165-165-165-165-175-175-165-165-155-145-lbs.
    Drew P.: 145-155-160-160-160-160x-155-155-155-160-lbs.
    Ralph B.: 135-135-135-140-140-145-145-145x-135-135-lbs.
    Kevin C.: 105-115-125-130x-130x-115-115-115-115-125-lbs.
    Jeff W.: 130-135-140x-140-120-130-130-135-135-135-140x-lbs.
    Roselena R.: 105-115-115-115-120x-105-105-105-105-105-lbs.
    Bill S.: 75-75-90-95-105-105-105-105-105-105-lbs.
    Rob K.: 155-160-165-170-175-180-180-185-190-192.5-lbs.
    Josh M.: 140-145-150-155x-145-150-153-155-155-160-lbs.
    Ivy F.: 120-125-130-130x-125-125-125-125-130-135-lbs.
    Brian T.: 130-135-145-155-165-170-175-175-180x-180x-lbs.
    Holmes H.: 95-100-100-100-105-105-105-105-105-105-lbs.
    Pete S.: 75-75-80-85-90x-90-90-90-95-97-lbs.
    Jen M.: 95-100-105x-100-100-100-105x-105x-100-105x-lbs.
    Sidra C.: 115-115x-115-115-120x-115-117-117-119x-119-lbs.
    Marcus M.: 45-55-65-70-70-70-70-75-75-75-lbs. (sub: hang power clean)
    Julie G.: 55-60-60-65-70-65-55-55-55-55-lbs.
    Laura D.: 55-60-60-60-65-65-55-55-55-55-lbs.
    Brian J.: 45-55-65-65-65-65-65-70-70-70-lbs. (sub: hang power clean)
    Diana D.: 60-60-65-65-70x-65-65-72.5-70-70-lbs.
    Matt H.: 75-85-90-95-95-100-100-100-100-95-lbs. (sub: muscle clean)
    Michael F.: 115-115-125-135-135-135-135-135-145-145-lbs.
    Jeff T.: 105-115-125-135-135-145-145-145-145-145-lbs.
    Alex M.: 155-165x-155-155x-145-145-150-155-160x-150-lbs.
    Borja G.: 140-145-150-155-160-165-170-175-180x-170-lbs.
    Sofia J.: 60-60-65-65-65-65-65-65-65-65-lbs.
    John R.: 85-95-105-115-125-125-125-125-125-125-lbs.
    Jon H.: 95-100-105-110-115x-110-110x-95-95-95-lbs.
    Steve M.: 95-105-110-115-120-120-125-125-125-125-lbs.
    Jessy C.: 75-80-85-87x-87-87x-80-80-80-80-lbs.
    Alissa G.: 75-80-80-80-80-82x-75-75-75-75-lbs.
    Erez Y.: 155-155-160-165x-160-160-160-160-165x-160-lbs.
    Robbie S.: 150-150-160-165-170-175-175-170-155-155-lbs.
    Derek B.: 130-135-145-150-155x-150-150-150-155-155-lbs.
    Ted K.: 105-115-125125-125-130x-125-130-130-135x-lbs.
    Lee P.: 95-105-105-105-105-105-105-105-105-105-lbs. (sub: hang power clean)
    Ben T.: 100-115-115-105-105-105-105-105-105-105-lbs.
    Anne M.: 80-90-90-90-75-75-75-75-75-75-lbs.
    Keith W.: 75-85-85-95-95-105-105-105-105-lbs. (sub: hang power clean)
    Jennifer M.: 115-125-130-135-135-135-115-115-115-115-lbs. (sub: deadlift)
    JC L.: 80-100-100-100-100-100-95-95-95-95-lbs. (sub: hang power clean)
    Valentina F.: 15-15-15-15-15-15-15-15-15-15-lb. dbs (sub: hang power clean)
    Krishnan S.: 35-35-35-45-45-55-55-60-60-65-lbs. (sub: hang power clean)
    Jenn J.: 75-80-80-80-80-85-85-85-90-85-lbs.
    Scott T.: 65-65-75-85-85-75-75-75-75-85-lbs. (sub: hang power clean)
    Meghan M.: 175-175x-165-165-165-175-175-170-170-170-170-lbs.
    John B.: 150-160-170-175-175-178-183-165-165-165-lbs.
    Amy D.: 85-85-85x-85-85-85x-75-75-75-75-lbs.
    Bobby M.: 95-95-115-125-125-135-145-145-145-155-lbs. (sub: prom deadlift)
    Katherine C.: 90-80-80-85-90-90-90-90-85-85-lbs.
    Beau R.: 65-75-85-95-95-95-95-95-95-95-lbs. (sub: hang power clean)
    Leota B.: 95-90-90-90-90-90-95-95x-90-90-lbs.
    Jerry C.: 125-125-125-130-130-135-135-135-115-115-lbs.
    Leigh T.: 120-125-130-135-140-147-147-147-135-lbs.
    David O.: 155-165-175-175-175-175x-155-155-155-160-lbs.
    Andrew R.: 135-150-155-160x-155-150-135-145-150-155-lbs.
    Thomas M.: 115-135x-115-120-120-120-120-120-120-120-lbs.
    Tyson S.: 105-115-130-130-135-140-140-145-150-150-lbs.
    Sakar P.: 155-135-145-145-150-155-160-160-160-160-lbs.
    Joseph P.: 95-95-95-95-95-95-95-95-95-95-lbs. (sub: hang power clean)
    Chad F.: 105-115-120-130-135-135-125-125-125-125-lbs.
    Sean M.: 2, 2, 2, 2, 2, 2, 2, 2, 2, 2 (sub: strict pull-up)
    Rufus L.: 1:10, 1:10, 1:10, 1:10, 1:10 (sub: v-hold; 5 rounds)
    Set S.: 75-75-80-85-85x-80-70-70-70-80-lbs.
    Ashley T.: 80-85-90-90-85-85-85-85-85-85-lbs. (sub: hang power clean)
    Kris C.: 85-90-95x-92-92-95-98-98-98-100x-lbs.
    John M.: 85-95-100-100-100-100-100-100-105-105-lbs.
    Mike S.: 185-200-200-205-205-195-195-195-195-195-lbs.
    Neil A.: 180-190-190-195-185-175-155-155-155-155-lbs.
    Stuart W.: 125-135-140-140-140-140-140-140-135-135-lbs.
    Wayne C.: 185-205-205-205-205-205-205-205-205-205-lbs. (sub: deadlift)

  6. mcard74 | March 23, 2011 at 6:48 pm

    Practical World Application, Oh My.

    So my brother thinks I’m crazy for going to Crossfit. He thinks the only realisitc way for people as obese as we are to lose weight is through surgery and that I’m really just hurting my knees. Well my knees feel SO much better (its all the other muscles of my body that seem to protest), no pain just from walking anymore. And it’s true with his gastric bypass surgery he has lost a full-grown-man’s worth in weight. More weight than I’ve lost so far. He weighs less then I do now and he makes note of it…often! And if it were just weight-loss alone, I might consider making the HUGE mistake of getting the surgery. But, he hasn’t just lost weight. He’s lost muscle mass. A lot of it. So much so that he got himself one of them bowflex gyms. It arrived today. This big box that easily weighed more than 75 pounds, hell easily more than a hundred. My brother lives upstairs. He could not lift it up. He was going to wait for my father’s assistance with a hand truck. I’m looking at this thing and thinking, “Hmm…deadlift, sumo deadlift high pull, push press, hmm….”.. So I get to one end of the box, squat, bring my hands under the one side, lift, push it up to a standing position, and then kind of reverse the order, bringing it down, “cart-wheeling” the box into the house, up the stairs, and into my brother’s living room (my father was there too and help guide me up the stairs). My brother is looking at me with this surprised look on his face, says, “Thank you” and that’s it. Yeah, he may weigh much less then I do now, when before he weighed much more, and I am glad for him. But I don’t have to wait for an extra man and a handtruck. Thanks for the training!

    • Erez | March 23, 2011 at 7:23 pm

      A. Awesome. B. I now know who to call when it’s time to move that piano.

      • Erez | March 23, 2011 at 7:24 pm

        Wait… no cartwheels with the piano, eh?

    • T | March 24, 2011 at 1:45 am

      Great story, Mark. And kudos to you for having such a solid perspective on what we’re all doing here.

  7. Mrs. F | March 23, 2011 at 9:34 pm

    So proud of you, Mark. You are claiming your life by your commitment to the training. Way to go!


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