Monday, August 19th, 2013

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  1. Yuan

    10:00 @ 93#
    -BS unbroken and fast = wrong weight again– should’ve gone at least 103#
    -RD w feet on box: totally broken..

    Congrats to everyone who competed over the weekend!

  2. ERIC S.

    WOD 5:58 rx
    1st 21 unbroken on the squats, broke up the 15 backsquats to 8+7, last 9 unbroken.
    @mikecohen & jared
    On the weight -225# is a lot, this wod favors those with a big back squat. Like B-boy said you should be able to do the first set unbroken but not have anything left.
    If you’re not sure it should be close to your 60% 1rep but not more than 65% of your 1 rep max. We are building Strength Endurance here. Ladies you guys have to inflate those percentages, to like 70%-75%. If you do 60% ladies chances are it will be too light and you’ll do all the squats unbroken.

  3. mcohen

    My return to the blog, and not with a very good showing.

    10:29 @ 145 lbs. 58% of my one rep max. Started at 165 and then dropped down.

    I will not be thanking anyone for the push or advising that I could have gone 5 lbs heavier today. Maybe tomorrow.

  4. patrick

    7:03 @225

    My shoulders were not having ring dips today. Did first 5 strict then switched to using the box.

    I’m assuming unbroken squats means not racking the weight. I did all 3 rounds unbroken if that is the case. Did as many as I could each round as fast as possible, then slowed down to knock out the remaining.

  5. Jared

    9:50 rx’d

    First round of squats was unbroken. Then 5-5-5 and 6-3. My ring dips were strategically broken up. I couldn’t have done this unbroken, but the final round of 9 should’ve been unbroken and I bailed on my goal of 8-7 for the middle round. Once doubt comes in, it’s over. Mental toughness!

    My max back squat is 325, so 211 would have been 65%. I didn’t feel like I went too heavy at all.

  6. EulK


    BS: 145#
    RD: broke up the first 21. The last two sets I had to resort to the box (still broken).

    Good work out.

  7. Carmen

    Nice to be back at 6 a.m. High hopes for the week given work schedule.

    7:57 @ 73# which turns out to be just about 75% of my 1 RM. Without even hearing the EROC breakdown, I seem to have hit upon the right weight. I could MAYBE have gone 5 lbs heavier.

  8. EJ


    **Labor Day Weekend Schedule**

    Enjoy the end of summer! We’ll be shut Saturday, August 31 through Monday, September 1. We will provide WODs that you can do outdoors or at home.


    In an effort to keep some consistency in our scheduling and avoid any confusion, we’re streamlining our schedule. More details to come in the next few weeks. Please continue to read the blog and Facebook for updates. The new schedule is to take effect on September 3rd


    Open to all. Curious how to change up your nutrition or clean it up? Come join us for an informal session. We ask that you RSVP if you will be attending:


    It’s a game that measures your ability to see how much of a difference you can make in your body, fitness, and lifestyle habits over the course of 8 weeks.

    Here’s what to do:

    Go to
    Create an account
    Register for the Challenge that starts on September 7th
    (use our Unique Community Discount Code: WLCRYGwjqCyD)

    Questions – ask EJ or Ben Freeman

  9. seanm

    Congrats, Ben! And to everyone else who competed this weekend. Couldn’t find the Socks scores, but I’m sure our Metropolis ladies kicked ass.

    As for me, my one-month vacation started today. Just arrived in Reno, going to check out a box on Eroc’s rec while I’m here. Then, it’s off to Burning Man. Any WODs completed in the desert will likely be in fishnets and a tutu. Follow that up with a 7-day hike in Yosemite (actually, Ansel Adams Wilderness), then recoup in SF for a few days before returning to NYC.

    Going to be off the grid for a while, so be good and train hard. And be warned – any BM pics will be NSFW. Catch you on the flip side.

  10. dlede

    WOD: 11:00 RX

    Squats: (15-7, I cant count) (5,5,5) and (5,4) — all felt solid, was pumped and 15 is definitely a PR for # at 225

    Ring Dips, last round SUCKED and was on singles to keep strict

    Accessory Work: 3 Rounds 12 hip extensions / 12 GHDs

  11. jmiz

    Met Pukie but he only made it as far as my mouth. Not during a wod but because I followed up five old fashioneds with a waffle cone full of ice cream sundae #nantucketwodlife

  12. Will M.

    Ground out this one alongside EJ & Ed… kept the ring dips strict, but only with a whole lot of singles.

    19:17 @ 185# (9-7-5, 5-5-5, 5-4)

  13. Kat

    8:41 @ 83#
    Wanted to take it a wee bit easy on the weight since I was out of commission most of last week
    Jumping ring dips

    High five Kim!

  14. Paige

    11:42 @ 113#

    Ring dip negatives- those took a while but good practice. Thanks for the tips Ali.

    Fun 5:30 class

  15. Melissa T.

    8:37 @ 113#
    Ring dip negatives

    Cash out: 3 rounds of 10 GHD sit-ups/10 back extensions

    Some handstand practice for good measure – finally getting up there on my own!

  16. Ben O

    11:10 @145#. Rolf and I subbed GHD(21,9) and back extensions (15) because of our gimpy right shoulders. #Twinsies.

    Thanks to Paige and Mel for getting me a Gatorade and Rolf for making sure I didn’t get mugged while I sat on the corner of 98th street and 3rd because of low blood sugar. My first wod in 3 weeks was a doozie.

  17. Rolf

    10:32 at 185#. Subbed in ghd’s.

    Paige quit your day job. We like having you at the 5:30 class.

    Hung with Ben O after the wod as he sat on the corner of 98th st. 3 people gave him their spare change.

  18. 8:24 @ 53# and jumping ring dips- High five Kat!

    Ps- have fun on your trip, Sean! Try not to injury yourself spinning fire at burning man!

  19. GusFerg

    205# – round of 21 unbroken, 9/6, 5,4
    RD- 14/7, 9/5/1, 3/2/2/2
    RD could have been stricter and BS could have been heavier.

  20. Abby A


    73# – unbroken by Patrick’s definition above; will go a wee bit heavier next time

    Ridiculously broken attempt at negative dips. #fail

    Nice meeting some new people today.

  21. Jenna


    BS @ 93# and jumping negative ring dips

    went lighter than I thought I would on the BS, but still felt good

    …and that makes 40!!!