You’ve got 20 minutes to get the hang of it

In Manhattan
Elements #60 & 63 are SOLD OUT
#61 Mon/Wed @ 8:30pm, starts June 22 (1 slot left)
#62 Tue/Thur @ 7am, starts June 23 (1 slot left)
#64 Tue/Thur @ 8:30pm, starts July 7
#65 Mon/Wed @ 8:30pm, starts July 13
#66 Tue/Thur @ 7am, starts July 14

In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #1 is SOLD OUT
UPDATE! Olympic Weightlifting Seminar #2 on July 11th is now online and available for sign up!
Thursday 090611 (68) (53)
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.

A little crossfit etiquette for ya, courtesy of CF West Santa Cruz
Another useful CF post: Please, just listen
6 tips for the overhead squat
The fattest fat kid post of all

Cultivating their fascination with fermentation
Butter and Marge: A tale of two spreads (video)
Juan reveals the secret to Coach Jacinto’s success

Guerilla burpees! (video)
Let’s wish Tripp a fond farewell today, on his last full day in NYC. Please read his comment below for details on where he’s off to:


  • Scaling options courtesy of the CrossFit Brand X forums:
    Big Dawgs
    as Rxโ€šร„รดd
    women – 85#
    The Porch:
    Complete as many rounds as possible in 20 minutes of:
    115-pound Hang clean, 12 reps
    9 Ring dips
    21 Sit-ups
    Complete as many rounds as possible in 12 minutes of:
    115-pound Hang clean, 15 reps
    12 Ring dips
    21 Sit-ups
    Complete as many rounds as possible in 20 minutes of:
    95-pound Hang clean, 12 reps
    9 Ring dips
    21 Sit-ups
    Complete as many rounds as possible in 15 minutes of:
    95-pound Hang clean, 15 reps
    12 Ring dips
    21 Sit-ups
    women – 65#
    Complete as many rounds as possible in 15 minutes of:
    35-45-pound Hang clean, 15 reps
    12 Bar or bench dips
    15 Sit-ups
    Complete as many rounds as possible in 12 minutes of:
    10-20-pound Hang clean, 10 reps
    10 Bench dips
    10 Sit-ups

  • Jeff

    6/12 Friday rest day dinner
    @ Ukrainian East Village Restaurant (in the East Village)
    starting at 7:30
    Jeff, Adam M, Good Sam, Jess A, Torch, Erica, Sara, Jeffrey B, Kurt & Melissa, Ashleigh, Rickey, Juan G, Jacinto, Aaron, Mike K, Kate, Max?, Sophie, Kelly, Hari, Brian K, Levi, Davi (late), Josh Rosenfield, Jesse Argon, Dex
    If you want in or out, let me know because I have to set a reservation.


  • Lt Gabe

    Give em hell Tripp. See ya out (or up) there.

  • Hari


  • Craig_Cinci

    The Rip quote of the day from yesterday seems appropriate for saying goodbye to Tripp:
    During the middle of a Rip lecture, a very loud fire engine
    goes screaming by the building.
    The sound interupts Rip’s train of thought momentarily.
    He yells to the truck,
    “Would you idiots please just shut the fuck up?”
    Good luck buddy.
    Are you all sticking around after the rest day dinner?

  • kj

    They better be! I am expecting both some tango dancing and a second dinner. Ashleigh, I’m looking at you ๐Ÿ™‚
    Good Luck, Tripp!

  • Rory

    5 rounds +15 HPCs
    95 lb HPCs
    skinny tan band on dips
    feet anchored for situps

  • Audrey

    Miss you already…

  • Kelly

    7 rds + 8 HCs
    ring dips w/ thinnest band

  • Kirk

    Big Posse this morning.
    Max did great work getting everyone up and running.
    Individual warm-ups followed by the Burgener Warm-up.
    Instruction refresher from max on Cleans, Hang Cleans and Dips & Ring Dips… Then a few reps of practice each with Max checking on everyone’s form.
    9 rounds + 2 Hang Cleans
    It would have been 8 rounds and change if it wasn’t for Max pushing me on the last round. Thanks, buddy. I needed to hear: “There’s only two minutes left, don’t stop now!”
    – subbed 95# for the Hang Cleans (too light, should have gone 115)
    – subbed dips on paralettes with feet on bench.
    Did both substitutions trying to take it easy on the shoulder/arm. The HCs felt light and the dips did not hurt (thanks, I am sure, to Court’s Z-Health work with me yesterday!) so I find myself in that tricky place where you think perhaps you should have gone “harder”…or was it “better” for the injury that I did not?

  • juan

    Good luck buddy and don’t forget,
    …keep thy airspeed up, less the earth come from below and smit thee.
    ~ William Kershner

  • Aaron

    Best of luck Tripp
    I think I left my shoes at the Box (or are we calling it a temple now). They are black lace-up dress shoes. Anyone see them?

  • Davi

    6 rounds plus 6 cleans at 75 lbs; thin purple band for dips.
    My cleans are in need of serious work. Forearm fatigue/grip failure should not be the main event of this WOD.
    I am so bummed that I won’t be around for the oly seminars.
    Thanks to Sara, Jim, Max, and the new dude whose name I don’t know for being my training mates.

  • jim

    Best of luck Tripp! We are going to miss you around the box. You’re a fine American.

  • Davi

    Oh, and: thanks to Max for coaching! He’s a great motivator!
    Also: good luck in your endeavors, Tripp!

  • Zach Singer

    Best of luck, Tripp. A few quotes I find inspirational and appropriate. Some may appear long, so feel free to skip over, but I find myself reverting to various quotes / mottos like this when I’m struggling mentally in a WOD.
    “History does not long entrust the care of freedom to the weak or the timid.”- Dwight David Eisenhower
    “Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.”- Aristotle
    “People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf” โ€šร„รฌ George Orwell
    And I’ll end on this — though from the SEALs, I think it transcends that group and speaks to the heart of all military. This is spoken to SEALs either at Indoctrination (Indoc) or after graduating BUD/s…I forget which.
    “Somewhere a True Believer is training to kill you. He is training with minimal food or water, in austere conditions, training day and night. The only thing clean on him is his weapon and he made his web gear. He doesn’t worry about what workout to do – his ruck weighs what it weighs, his runs end when the enemy stops chasing him. This True Believer is not concerned about ‘how hard it is;’ he knows either he wins or dies. He doesn’t go home at 17:00, he is home. He knows only The Cause. Still want to quit?” – Nous Defions Doc

  • Rory

    Could someone clarify where Tripp is going? Something about flying? Not enough coffee yet this morning to make sense of Hari’s cryptic link.

  • Kelly

    oops typo! Correct numbers are:
    6 rds + 8 HCs
    ring dips w/ thinnest band
    Best of luck Tripp ๐Ÿ™‚
    btw, nice run last night Ewen!

  • Tripp

    Where do I begin?
    I guess I start with Josh for teaching my beginners class about a year and a half ago. I had no idea what I was getting into when I climbed the stairs to the first generation box, but I do remember thinking I was tired just from going up the stairs that day! I’ll never forget doing that first class while Keith threw weights around like they were kid’s toys. I never could have imagined then what CrossFitNYC would bring into my life. To Josh, Court, Hari, Allison, Torch, and all of the other coaches who have given their blood, sweat, and tears to make CrossFitNYC what it is: thank you.
    Over the last year and a half, I’ve been lucky enough train with some of the most dedicated to fitness trainers, coaches, and athletes anywhere in this city. I’ve been humbled more times than I care to remember, pushed to levels of intensity I never thought possible, and met more friends than I ever did at a gym in my life. CrossFit can be defined in so many different ways, but at its core is the people from all walks of life who come together in pursuit of one goal: not sucking at life. To be a part of this amazing group of people is truly an awesome thing.
    For those that have asked, I leave tomorrow morning for two years of active duty with the Air Force where I will be in flight training. My first stop is Vance AFB in Enid, Oklahoma. Ultimately, I’ll be back in New York flying rescue helicopters with the 106th Rescue Wing.
    Thank you to everyone for the kind wishes and support. It means a lot to me. I’m looking forward to getting back to New York here and there, and to stopping by the box to “get some.”
    I know it was posted a week or so ago, but this is still my favorite Rip quote:
    “Strong people are harder to kill than weak people, and generally more useful.”

  • Ewen

    Good luck and have fun, Tripp.
    Kelly, thanks, I was happy with my time. Looks like you had a nice run as well. JPMCC = crowded!

  • Brett_nyc

    Best wishes Tripp.

  • Lisa

    Best of luck to you Tripp and good to hear you will be coming back. Keep in touch.

  • Denise

    It’s been a pleasure getting you know you as well. We’ll miss your friendly demeanor. I wish you nothing but blue skies, but pray for faith and perseverance in grey skies. Be well.

  • Levi

    Tripp, it’s been a pleasure and an honor to train with you at the Box. I’m sure you won’t need it, but in any case, good luck!

  • Chris P

    Kelly/Ewen – I was there last night, I think I heard something like 15K people showed up. It seemed more crowded than last year, maybe the rain last year kept people away. We should organize next year! Get all of the Crossfitters together, and line up way early…

  • Carlo Barbara

    Good luck Tripp.

  • Kelly

    Chris & Ewen- Crowds were ridiculous! Took me almost 2 min to get through the starting line. But Allison warned me that it would be like that!
    I think Mike said he was running tonight – good luck!

  • Kurt

    Good Luck Tripp. It’s been a pleasure to train with you. Keep kicking ass!

  • Rory

    Best of luck Tripp!

  • Dan Def

    Tripp–Best wishes and please come back and train with us when you are in town.

  • Richie P

    Don’t let the black box hit you on the ass on the way out the door.
    Kidding aside. Good luck Bro.

  • Lt Gabe

    as rx’d
    HCs to full squat
    feet unsupported, no abmat
    6 rds + 2hc

  • Sara

    Used 85lbs, skinny band for dips:
    6rounds+7 cleans
    Thanks Max and Jacinto!

  • juan

    2 rounds and 15 situps. Yikes.
    Tripp we’ll miss you brother.

  • 62# hang squat cleans
    assisted ring dips w/medium band (purple)
    feet anchored for sit-ups
    4 rounds even.
    wasn’t exactly busting my ass so I was happy with getting 4.
    We’ll miss you, Tripp!

  • Max

    Best of luck Tripp, and stay safe brother

  • Sophie

    Good luck Tripp!

  • Kirk

    Make us proud. Do good work. Give your all –
    That Others May Live
    Hope to see you again someday – at the Box, or in the field.

  • Mike

    Good luck Tripp!
    Kelly, thanks. I’m supposed to be running tonight, but tonight’s WOD looks much more fun, so I may skip the race and come to the box instead.

  • Aaron A.

    FYI, opening up tomorrow night at Film Forum

  • Jess R

    Good luck Tripp! You’ve been an inspiration to be around, be safe and hopefully we’ll see you soon!
    Rest Day Dinner: I’m going to try to get down there after work, 11ish, if people are still out. I’ll get in touch with one of you to check in, fun!

  • Matt Komar

    Good luck Tripp!
    Workout as Rx’d 5 rounds and 12/15 Hang Cleans.

  • Kevin P

    Best of luck Tripp!

  • Tripp
    Best of luck. You’ve been a great addition to the Box and you’ll be a great addition to the Air Force. Stay safe and stay strong! Godspeed!

  • jacinto

    Good luck tripp I know the Lord will
    will be with you all the way.

  • Brett_nyc

    5 full squat clean rounds in 20:10.
    legs were so sore from BS yesterday

  • juan

    Hope people make it out to the rest dinner tomorrow night. Also, everybody come out to the Crossfit Movie Night on Sunday.

  • Kim

    4 rds, 6 cleans
    63#, Tan med band for dips

  • Reagan

    As Rx’d
    4 rounds + 9 Extra Hang Squat Cleans
    Black Box (121,121)

  • Craig_Cinci

    3 rds + 13 HSC in 10 min – sub’d push-ups for ring dips too.
    Felt a lot less sore today shoulder wise. Legs were fried when I started, now I can’t feel them.
    This was a really fun WOD. Wish I could have gone rx’d. Stupid easing back in.

  • Mike

    6 rounds + 4 HSC rx’d
    This was much more fun than running a 5k in central park… and a better workout too.
    18 burpees also

  • Ashleigh

    4 rounds + 15 cleans + 5 dips (55 lbs and band-assisted dips)
    and 18 stupid burpees.
    KJ, you’re on for some tango and multiple dinners tomorrow night!

  • Hari

    4 Rounds + 2 Hang Cleans
    Sub 95 lbs
    (68,54), (43,33)

  • Bari

    13 situps short of 5 full rounds (45lbs and band assisted dips)

  • kj

    6 rounds, with major subs. 42# and push-ups instead of dips. stupid wrist. and some bonus sit-ups. i love sit-ups.
    and 18 burpees. there’s still so many burpees left!
    glad to hear it, ashleigh ๐Ÿ™‚

  • torch

    woot Tripp!!!

  • rob

    I suck…no wind…no 3 rounds completed…I will be back.

  • Avery

    Good luck Tripp!
    4 rounds 10 cleans, 75# and thinnest band for dips
    It felt like I redid every third dip to get full lockout at the top. They were perhaps slower than the cleans.
    That was tougher than I initially thought, but fun.

  • Tony

    Subbed 65lbs and Ring dips with various bands. 4 rounds + 6 cleans.
    Tripp – Good luck buddy! I just realized that you and I have known each other for nearly 10 years. From NYU to Crossfit.

  • Alex Bronfman

    Subbed the following WOD, performed in the manly playground/track in East River Park @ 8th st:
    4 rounds for time of:
    800m run
    10 pull-ups
    20 dips
    30 leg lifts
    time: 30:19
    All just to save my sore hammies!

  • Joe F.

    Working back into it after some time off.
    4 rounds and a few hang cleans
    Sub 95lbs

  • Alexei

    95#, thin purple band, butterfly sit ups.
    4 rounds + 6 ring dips.

  • Alexei

    also, GL Tripp!

  • Levi

    as Rx’d
    4 rounds