070207 “Hump Day” and Man Overboard

Janice and Devilduck get acquainted after todays workout.


This is a Version of “Man Overboard” from CrossFit New York.

The rower is the ‘pace car’. The time it takes to row is the time you have to do each movement. If you have more than one person doing the exercises, you should use their time to as your ‘pace’.

3 rounds:

Row 500m

75lb Snatch Grip Dead Lift (same as a regular DL, but with hands wide like you are going to snatch the bar)

Pull ups

Example: If it takes you 2:00 to do the row, then you have 2 minutes to complete as many SGDLs and PUs as possible. If training with someone else (or a group of people), and your partner takes 1:30 to complete a row, you only have 1:30 to complete as many reps as possible for each exercise.

You can calculate a score by adding up all your reps from every round and dividing by the total number of seconds it took to complete all of the rows.

Post score to comments.


Two of our sister affiliates (arguably, the gyms we are ‘closest’ to because we know the owners of best) CrossFit New York and CrossFit Oakland both have new gyms! With their “Fitness Cells” owning their own places to center their base of operations, we can expect amazing things from then.

Congrats Guys!


“Hump Day” Article:

Brazil vows to install condoms in school vending machines

The world’s largest Roman Catholic nation is leading the way with birth control and STD protection methods for younger people. My favorite quote:

“The health ministry is not afraid to debate with anyone,”

Here are some of the numbers sighted in the article:

“The study found that 45 percent of students aged 13 to 19 already had an active sex life and that 60 to 70 percent had used condoms to protect against unwanted pregnancy or sexually transmitted diseases like AIDS.

About 10 percent said they had sex without using a condom because they could not afford one, while 42 percent said they simply did not have one handy. “

I don’t think the US is ready for a commitment like this one, but maybe some hard numbers from countries like this will help shape our decisions in the future. -jj

Discuss in comments.

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  • JJones

    I got the scores finally!

    Janice got 55 jumping pull ups and 70 SGDL with 45lbs for a total of 125 reps. Total rowing time was 442 seconds. 125/442 = 0.283

    Kevin got 44 pull ups (with some jumping at the end) and 97 SGDL with 75lbs for a total of 141 reps. Total rowing time was 446 seconds. 141/446 = 0.316

    Aaron got 55 pull ups (also with some jumping at the end) and 97 SGDL with 78lbs for a total of 133 reps. Total rowing time was 363 seconds. 133/363 = 0.366

    Nice job everybody!

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