Snatch Day

Wednesday 080116
Run or Row 5K or do 100 kettlebell snatches with each arm, 24kg
Post time to comments.
Compare to 071220.

Semper Fi!
Brenda(n) and Gabe “Golden Showers” are going off to bootcamp this weekend. Godspeed, boys!
We had a visit from an original BlackBoxer and CrossFit message board moderator, David Wood. David was instrumental in getting Josh and myself to start this gym. We all owe him a debt of gratitude. Now that his shoulder is healed up, we hope to see a lot more of him. Thanks for stopping by, David!
Get in shape, girls!


  • AllisonNYC

    I’m going to run and do the snatches.
    I posted the link to the CrossFit NYC Black Box shirts on the main site. I bet the thongs are the hottest item.
    I’m coaching and leading the class for my first time in Brooklyn tonight. I’m nervous and excited. Wish me luck!

  • Hari

    Tuesday’s WOD:
    52:45 Sub 20 inch box jump. Missed virtually every double under attempt. Very bad day.

  • Hilarity at our expense. 😉

  • AllisonNYC

    hahaha CrossFitters are funny..

  • Jack Bauer

    That’s great! I’d like to thank Moon personally for coming up with a cool phrase that caused all this controversy!
    And it also shows some Crossfitters need a cert for a sense of humor! Sheesh

  • Brendan

    Fifties: 24:31
    thanks for a terrific send-off, everyone. It meant a great deal to Gabe and I.

  • Gabe

    Fifities: 35-36 something – did my damnedest to hold down the pound of bacon I had for breakfast (and succeeded). Double unders were not my friend today either Hari. But those burgers and the subsequent all-day drinking binge was well earned.
    I’d also like to second Brendan’s comments. Not just for our amazing send-off party (thank you Allison and Marisela), but my whole experience at the box has been outstanding from start to finish.
    Thanks to everyone,
    Semper Fi

  • Brendan and Gabe
    You guys make us proud. Good luck and Godspeed.

  • 5K row – 18:13 (PR by 9 seconds)

  • Fifty: 35:42
    I have yet to complete the fifty without a bunch of subs because of my back injury from last year. This was the fastest time yet with closest to rx’d I have done…. I don’t think you can call my knees to elbows actual CF knees to elbows, but it’s getting better.
    Burpees just about did me in as well and felt pukie coming over to hang out with me. Didn’t go away until I finished.

  • AllisonNYC

    What the hell is a Ring HSPU?? Hand stand push ups on the ring?? Is that possible?
    There’s a category for that but not Elizabeth on the WIKI

  • Gabe, Brendan, glad you enjoyed the cupcakes. Like I said yesterday, do stay in touch and let us know how training is going. Semper Fi!

  • Coach P

    Avery, I saw that effort you put in last night. You were in the zone.
    Thank you everyone for working well together, and for going with my class arrangement. Your performances show how well we can adapt and perform under change and pressure.
    Busting at the seems is a good thing as long as it’s not your waistline! (unless you have the proverbial bun baking:)

  • Coach P

    Avery, I saw that effort you put in last night. You were in the zone.
    Thank you everyone for working well together, and for going with my class arrangement. Your performances show how well we can adapt and perform under change and pressure.
    Busting at the seems is a good thing as long as it’s not your waistline! (unless you have the proverbial bun baking:)
    God speed men!

  • Jack Bauer

    Brendan and Gabe Godspeed fellas.
    Keith, videos like this remind me why I think you’re an asset to the Black Box Staff.
    I’m rowing the boat today. Ewen, I’ll try to practice those splits today.

  • Brett_nyc

    finished 31:23, the DU took forever and were all singles, easily 5 min
    A_nyc, that is correct.

  • Kevin

    Godspeed Brendan and Gabe. It has been great training with you guys.

  • AllisonNYC,
    Are you checking in the right place? I added Elizabeth myself yesterday.
    (BTW, if you know how to post your results or edit your own People page, you pretty much know how to add a workout. In the editing tab, copy-paste two lines of the table and change the name, voilà!)
    Have fun coaching your class.

  • AllisonNYC

    I was getting lots and lots of e-mails asking for Black Box t-shirts.
    Now I’m getting e-mails saying:
    “Has anyone ever bought the thong? If so can I have their #?”

  • xuan mai

    Ewen – thanks for the rowing tips this morning. Very helpful!

  • Robzilla

    Dinner Friday night:
    Hanami restaurant (Japanese/Sushi) on the SW corner of 14thst and 6ave. We’ll meet at 730. All are welcome, and if you’re interested then email me so I have a head count.

  • Juan G.

    is it bootcamp or OCS?
    Chris was going to OCS I think.
    good times either way.
    so is it sake and sushi or are we going to see Cloverfield as well.

  • Robzilla

    I was thinking Sushi. Email me though and I can see if there’s enough interest in Cloverfield.

  • michelle

    i love when keith lies-
    more back squats today which i suck at
    most i have ever been able to do 3 reps of was 115lb and have been stuck at that for months.
    got some “new” direction from keith today (stare between your toes, lift your elbows)
    then he told me i was lifting 115.
    after 3 reps done he said -by the way -that was 125.
    keep up the coaching and the lying keith.

  • Jeff

    Good luck military guys!
    My brother tells me that Cloverfield was awesome and that it was the closest he’s come to puking during a movie.
    I’m guessing you’ve seen the video of Jim “Beast Skills” Bathurst doing ring HSPU?

  • sam

    Thanks for the great double under debate yesterday Keith and the lesson was useful too 🙂
    I’m pretty psyched about the 100 snatches option, sounds like fun. Do we do one arm at a time or alternately?
    I take it that Brendan and Gabe are going to join the Marines. Well, good luck! Don’t make other trainees look too bad will you 😉

  • sarena

    Keith are we gonna start now with rhythmic gymnastics too? I think that would work well with our new pilates mat classes! We all need to work our cores–squats are never enough!!

  • Hari

    Rob, I’ll be there Friday.

  • For the snatches I’ve been recommending a pyramid:
    1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

  • marisela

    did the pyramid that tyler recommended.

  • mc

    5k row – 21:24 | my first time, had to take a couple breathers
    then worked on back squats with Keith
    worked up to 5 reps 200#
    Keith, thank you very much for the help today!

  • Rowed my boat today. 23:28.3. Not a PR but not far off from it, either (PR’s 23:11.) Only about the 3rd or 4th time ever doing a 5K row.
    My legs are KILLING me from the 50 squats @ 95# on Monday. Damn.
    Also, more importantly, THERE ARE STILL CUPCAKES leftover from yesterday’s Marines send-off. (They’re in a white bakery box on top of the card table that’s to the right of the fridges.) I highly recommend to the evening classes to eat them. By tomorrow they’ll be starting to dry out. Vanilla and chocolate, all with chocolate ganache frosting. Not remotely paleo/zone/healthy, but GOOD and made from scratch. That’s gotta count for something.

  • Also, Gabe, since you asked yesterday, you can find the “Diane” pics on my flickr here:

  • michelle

    and thats my little boy on allison’s flikr page 1. and yes he did some hspus.
    going back for his second session with keith today 🙂
    watch out guys…

  • Ger

    Hey guys just wanted to say thanks for putting me through the wringer with the Filthy 50 last night. Great facility and atmosphere. Hope to make it back this trip or if not then definitely the next time I’m in NY.

  • Brett_nyc
    this is sick. Fran-off at CF One World.

  • Wow Michelle your son was awesome. Will post pics later. Espec liked his post-WOD look!

  • michelle

    sarena-he is in a complete fog. hilarious.
    brian, keith-thx again!

  • Brett_nyc

    about 30min, cold jog through Manhattan

  • sarena
    Gideon post WOD
    Thanks Keith, I had no intention of working out tonight but had fun working out just the same! Glad yesterday was a rest day and tomorrow and Friday will be too!
    Oly practice this morning, jump rope, kipping, BB bent over rows and CJ tonight! SWEET

  • Jeff

    How’s the head count looking for Friday night’s dinner?

  • sarena

    Oh I forgot those heavy DLs tonight too!
    Jeff you coming next Thurs to party?

  • Michelle, Gideon was so much fun today. He definitely has so much potential.
    And A2, yes, ring HSPUs are very possible, actually one of the easiest skills on rings (for gymnasts), supported or unsupported. There’s several vids floating around of people doing them, and every now and then I’m on the rings at the Box doing them too.
    Here’s a vid of a hollowback press, which incorporates a concentric part of the HSPU:

  • Gene

    Greetings to all from Taiwan. Crappy gyms here so I’m doing variations and combos of running, push-ups and med ball cleans with my ditty bag. Good luck at PI fellas. Watch out for those sand fleas.

  • Justin

    My first time at Lost Battalion tonight… Forgot what its like dropping weights 🙂 Pretty interesting place though and some good O- lifting.

  • Jeff

    I’m in for Thursday.
    Keith doesn’t want me attempting any more ring HSPUs until I can get static handstand on the floor. Roger Harrell also warns people to not spot people attempting ring HSPUs.

  • Jeff

    What size t-shirts do we still have at the box?

  • sarena

    Jeff I think there are no more at the box. Now it cafe press or zilch!
    Holy Mother of God–Helen in sub 7!! Check out OPT on the main page….Wonder what would happen with our lovely stairs and our NY pedestrians!

  • Robzilla

    There’s about 4 or 5 people going right now.

  • Jack Bauer

    Fun class today with Sgt. Slaughter Christine, Brian D aka Smallville, Sarena, Avery! Thanks Keith for the kipping workshop-can you say “Bartendaz!”
    Thanks Coach P for the tips on the Handstands…and I’m sorry I dropped you!

  • sarena

    Jack whatever did happen after I left? I was so trashed without any sugar or alcohol!!

  • That’s a sick Helen time. I looked at the archives and saw that I did Helen this summer under 9 min. (I had my cellphone as a timer so i don’t know the exact time). So first, my goal is to do Helen sub 9 officially with an exact time, and then sub 7. The 400m were my strong point last time and i’m sure they’ll be strong next time too.

  • sam

    did the snatches at 16kg, 16mins 37secs.
    Also ate two cupcakes, thanks to whoever made them, very tasty!
    Also met other Sam officially. 🙂

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