Nick consistently goes heavy and does it right.. and it definitely reflects in his results.
Thanks for always giving everyone great demos and numbers to chase!

5 Rounds for Time:
20 Burpees
20 KBS

RX – 16/24 kgs
Scaled – 12/16 kgs

**  This is one of the three workouts that needs to be completed for the Paleo Challenge.  **
(Refer all questions about scheduling or make-ups to Jen at  [email protected]  She’ll be sending out an e-mail with some more details shortly, so if possible, hold your questions until then.)


EVENTS this weekend!:

Support Steve’s Club at CrossFit Virtuosity this Saturday, September 22
–  Steve’s Club’s mission is to provide a national network of programs through which at-risk or under served youth of any socioeconomic background can join in the CrossFit Community at a reduced, low or no cost structure.
–  The event starts at 10am and it will be a Partner WOD, so bring a friend!


Dr.Mike Seminar at Metropolis Fitness this Sunday from 12:30-2
–  Pains and strains have no place in your training!  Learn how to prevent and treat injuries.
–  Open Gym will be canceled this week for this AWESOME seminar.

If you have any questions about either of these great events, e-mail EJ at:
[email protected]

0 Response

  1. Vikram

    Had the chance to work out with Nick last weekend – was awesome to watch. Hats off to him.

    Hot power yoga today – at the recommendation of Coach Brendan. Active rest. Good for the body and soul.

    Namaste – peace & love.

  2. Adam Van Auken

    Surprise 1K Row – 3:28. I just focused on good form here and relaxing. I could have gone faster but maybe my time wouldn’t have been any better. I searched the blog for a previous 1K row time and could only find one from 6/28/11: 4:10.
    WOD – 12:20. I thought a lot about how to game this and decided on going for 10 reps every 30 secondes and resting the remainder of the intervals. This would put me at 10 minutes total. After the row I felt horrible so I didn’t think this would be possible. Instead, I did 10 reps and rested 10 seconds. This worked well. I could improve on this next time by watching the clock more carefully since my 10 seconds often turned into 12-15 seconds.

    Profita is a beast.

  3. Melanie

    I’m w/ Tommy.. Slow moving and way too much rest. PM class would have been a better choice today – yea I said it.

    15:49 rx’d

    Last and only time I did a 1K row was before my CFM days back in January w/ eroc. It was about 4:01 and today was 4:09. I may have had more in me but either way my rowing has fell off the map 🙁

  4. AllisonNYC

    Like beautiful music to my ears (or eyes?)

    A big mistake with the snatch and clean is trying to initiate the final explosion too soon. This can create a list of problems, including shifting your balance too far forward, pushing the bar away from your body, preventing a complete extension of the hips, and limiting the speed and height of the bar. Bring the barbell back into your body as it leaves the floor, and continue using the lats to push it back into the hips – not near the hips, but actually into the hips. If the barbell never touches your body, you’re doing something horribly wrong. (By the way, keep the bar in tight to the legs on the way up – if the bar is banging into your hips when it contacts, you’ve let it get too far away first.) When the bar is into the hips, you’re on your heels, and your shoulders are still over the bar, drive through the ground explosively and snap the hips open (or you can use the dirty little word jump). Do it right, and you will feel and hear the bar pop up for you faster than it ever has; additionally, you’ll find your pull under and your balance in the receiving position much improved.
    -Greg Everett

  5. AllisonNYC

    Another GEM! Sound familiar??? 😉

    There are two kinds of people in the world: those who are good at the jerk, and those who are not. For the latter group, there are so many things that can go wrong or be misunderstood that it can be very daunting to correct the movement. One of the big problems is moving into the split posiiton properly.

    First, it’s important to understand that the dip and drive of the jerk, whether split, power or squat, is vertical. In fact, the bar actually needs to move backward slightly as it moves into the final overhead position. Often when doing the split jerk, athletes will drive forward and dive toward the front foot. You have to be patient: finish your vertical drive and only then begin to split.

    When moving into the split position, keep the hips under the bar (this may feel like pushing the hips forward slightly) and reach the front heel forward. Don’t reach with your chest. Leading with the chest will pull the hips out from under the bar, cause the back foot to over-reach, and the front foot to reconnect too soon and too close. The effect is a bar forward of a base that isn’t balanced, even if the bar actually moved straight up. Let the chest move forward the slight amount it needs to in order to achieve the proper overhead position naturally by focusing on moving the bar back over the base of the neck and locking the shoulder blades back together. Keep the back foot close to the floor and pick up the front foot enough to get it out far enough and landing flat. Your weight should be balanced about evenly between your front and back feet and the hips right under the bar.
    -Greg Everett

  6. mikey.bialos

    12:55 rx’d

    Allison- you gotta run some regular oly clinics for us!!! i’d be willing to skip wods to work on oly basics. you’re a fantastic source of knowledge. i want to tap it!

  7. EdG

    Lmao. Good working with morning crew this morning, even if it was late morning.

    18:00 rx’d

    Thanks for pushing me Bboy, it’s always appreciated.

  8. EJ

    CFM Team Throwdown on 9/29

    Team rosters are listed here

    If you cannot make it, please highlight your name in red.

    If I don’t have your email address, send me a message([email protected])

    Each team is responsible for electing a team captain,mascot, team color to wear for the event!

    Let me know if you have any questions.

  9. Lightbody

    15:04 but not proud of it.
    Burpees are def my kryptonite. Was shooting for less than 14 but maybe im dreaming. Def rested to much between the burpees. Well see how much it improves in 9 weeks. Go Paleo! Ugh.

  10. PJ

    could not make it to mothership tonight.

    FS 5×5: 135-145-155-155-155 (3). Knee felt a little stiff. Is that you, Dr. Mike?

    5 min AMRAP burpees: 60something.

  11. AllisonV

    22:05 – first RX ever!!!

    Thank you to every single person in the 6:30 (and some of the 7:30 too!) for cheering me on until the very end. No way I would have been mentally strong enough to finish by myself. You guys are the BEST!

  12. Alicia

    19:05 rx’d

    I survived my 1st year of Crossfit! I remember walking into CFM a year ago & and being so scared! I couldn’t even do a pullup with a black band. I was severely out of shape, living on 5hr energy drinks, getting 1-2 hours of sleep a day, unmotivated & totally lacked any sort of confidence. Today, I’m caffeine free, sleep 7-9 hours a night and am totally ready to face each day. And when things are totally sucking, an hour at CFM changes everything. So glad I have a box to go to where I can be myself. We have amazing coaches and an awesome group of athletes. Thank you to all of you.

    Finally, I’ll never forget what EJ said that 1st night, “It doesn’t get easier, it just sucks less.” It’s true, unless the wod includes burpees…then it’s not easy and it sucks! 🙂

  13. sallys

    19:03 Rx’d. Woo, first Rx’d workout!

    I think I rested too long on this – my strategy was 5 x 4 burpees, with 20s in between, and 10 x 2 kb swings, 20s in between. When I redo this benchmark in 9ish weeks, I think I’ll try for a rep scheme of 7 7 6 for the burpees, with 10s in between.

  14. AllisonNYC

    Laura, careful with those Paleo treats. They’ll make you just as fat as regular treats.. except they’re less enjoyable aka not worth it.

  15. nicola

    17:54 rx’d

    Total slugfest. So much so I didn’t even bother looking at Alex’s tush. Sorry Alex, but thanks for cheering me on!

  16. AllisonNYC

    Snatched and made it up to 138! I caught it on my knee and stood it up though.. Normally I would just bail on a lift like that but it was a mental thing.. I needed to make it so I know I can do it again next time.

    Good news is the 133 and 128 before that were easier than they’ve been.. ever! Now all I need to do is add an extra 10-15lbs on that 138 and be able to do that consistently and I’ll be good to go.. LOL! OY!

    Back Squat – 10 sets of 3 @ 158. (@60%)
    SN P.Press @ 83 x 5 x 5 (same as squats)
    Snatch DLs – 5x 83, 93, 103 HARDER than they look!

    (All Warm-Up programming from my Darling BFF Aimee. She’s got me on a ramp up program first since I’ve been such a lazy ass for a year now. She’s smarter than I am.. SEE even I need a coach to boss me around) <3

  17. wingsteroosky

    16:17 rx.

    thanks for the cheer help, Allison, KPO, Rolf! Really helped, espesh at the end!

    (rolf, not a walrus, but definitely a manatee. kidding….)