One more chance to get the girl

Rest Day at CFNYC is always a chance to make up one of the last three days’ worth of WODs (in this case, “Angie,” “Fran,” and “Elizabeth”) or do the Black Box WOD. See below for details.
Sorry for the delay in announcing, but we’re proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7

In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Thursday 091119
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.

7, 8am; 12:30pm: Instructor’s Choice
5:30pm: No WOD class (Rest Day)
6pm: “Angie”
6:30pm: Black Box WOD
7pm: “Fran”
7:30pm: “Elizabeth”
8:30pm: Black Box WOD
You’re an athlete
The sleep of the righteous, part 1; part 2
Steroids and muscle growth
E. coli outbreak traced to company that halted testing of ground beef
The secret garden
CrossFit: The new truth serum

4 new (paleo-friendly) sides for Thanksgiving

Jai and Christine hit the assistance-band pull-ups:


  • Jeff

    By not kipping your ring dips, did you find that you felt fresher for your cleans?
    What are PSUs?
    How did 100 of them take you 8 minutes, but 120 of them + 120 SUs take you 5 1/2 minutes?

  • Zach Singer

    The cleans generally aren’t the problem for me during Elizabeth, so I didn’t really feel that strict ring dips kept me fresher for the cleans at all. The cleans suck and breathing gets tough, but I never hit muscular failure on them. Doing strict ring dips, I definitely did hit muscular failure.
    PSUs = Pushups = big goat for Craig. Assuming that the 100 took longer for two reasons: he was later in the cycle and generally smoked anyway, and the 120 were paired with situps, which provided a mandatory resting of the musculature involved with the PSUs.
    Craig – correct if I’m wrong on this or if you have more insight.

  • any way possible for me to make up elizabeth in the 6pm class? it’s the only class i can make tonight but i’ve already done angie.

  • Graham

    Same question as Rion…

  • Adam R

    As long as we’re making requests, I’d like to do Fran at 8:30. If not, no problem.

  • Tim B

    did a rowing Michael, 1k in each round

  • Hari

    The Rest Day schedule is intended to assure that the classes are managable; that the instructor is able to focus on everyone in the WOD class; that members have the option of some alternative (Black Box) programming; and that they are able to safely move around the Box and the equipment.
    Attendance varies greatly on Rest Days. When it is slow, the instructor may be able to be flexible, particularly with more experienced members who are patient and work with the instructor. But there is no guarantee beyond what is on the schedule.

  • Rickey

    Just saw on the main site that CFNYC is hosting a CrossFit Movement and Mobility Cert in Feb. Has anyone been to one before, what are they like????

  • Michael R.

    [from 11/18] Elizabeth – 65 lbs, dips with blue band – 10:22

  • Hey Rickey-
    haven’t personally been to one, but have heard nothing but raves about them and K-Star. Here is the link to the cert:
    If you want to check them out, many of Kelly Starett’s CF Journal videos are from a previous cert:

  • Avery

    I didn’t find out about the mobility cert in NY until too late, so I’m actually heading down to the in GA the first week of December. I’ll let you know how it goes!

  • Justin “thor”

    I went to the one in Boston back in August… This was the first time it was out on the east coast and was kind of a “dry run” on doing more. At that point it wasnt a cert, but Kelly mentioned that it was probably going to become one. All I can say is that it was pretty damn good. Definitely worth the trip up to Boston, so since it will be right here, I would say you wont be disappointed. Kelly is a great coach and PT as well and you will get a lot out of it. He has a great presentation style, and is hilarious. Also, since he is a crossfitter, as well as a damn strong guy, he really knows the ins and outs of what does and doesnt work for us. Its worth it just to get a chance to work with Coach K-Star, and the fact that he will be giving all these tips and techniques for mobility, warm-up, and recovery is just icing. Im not sure how much has changed (if any) but he basically takes each body part, and goes through various warm-ups, cool downs, and stretches as well as ways to rehab if needed. Also goes into other means of recovery and is willing to work with individuals (as time is allotted) on various ailments, and answer any and all questions. If you have anymore specific questions, just let me know.

  • Ari Karason

    Did power elizabeth with 115#, I scaled do to many reasons.
    Time: 4:57

  • Rickey

    Court, Avery and Justin
    Thanks for your input. I’m going to sign up tonight.

  • Matt D

    Michael – 23:39, rx’d w/ ghd situps

  • Lt Gabe

    95# HP Snatch
    1.5 KB Swings

  • Rickke

    Power Elizabeth 10:59
    subbed 115#

  • Tony

    Fran with 75lbs.
    8:45 – felt heavy.

  • Hari

    11:21 (PR) Sub 105 lbs
    (68,54), (55, 42), (61, 48), (34, 18)

  • Jai

    Fran 12:35
    38# and purple string

  • Brett_nyc

    Fran +
    135lbs thrusters
    Kiping Pullups
    in 9:55, Complete and utter hell.
    Normal Fran PR is 3:25

  • Jeffrey B.

    Fran: Rx 6:07
    So frustrating. I was two seconds off of my PR, which I could have crushed had not my forarm cramped after each pull-up rep somewhere in the middle of the 15 rep round. Felt strong nonetheless!

  • brad s.

    angie (scaled-down to 75)
    26 and change.