Be aggressive, stay tight

Try a FREE BEGINNERS’ CLASS: Mondays @ 6:30pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.
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#115 Mon/Thur @ 6am, starts April 19
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#117 Tue/Thur @ 9pm, starts April 27
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Running Workshop — Saturday, April 17th
Rowing Workshop — Saturday, May 15th
Monday 100412
Snatch balance 1-1-1-1-1-1-1
Spencer Hendel 285lbs, Chris Spealler 245lbs, Eric O’Connor 235lbs, Andy Hendel 185lbs, Tanya Wagner 125lbs. Post loads to comments.

Spencer and Andy Hendel – Heavy snatch balances – video [wmv] [mov]

Speal v Eric – Heavy snatch balances – video [wmv] [mov]

Tanya Wagner – 125lb snatch balance – video [wmv] [mov]

From the Vault – Brendan Gilliam 1RM Snatch Balance – video [wmv] [mov]

Yesterday’s Sunday 1pm class, left to right: me (Allison), Justin, Steve, Davi, Martin, Eve, Rickke, Lenny, and Aaron.

Snatch skill transfer and assistance exercises

If the shoe fits…
The edge of human limits–body and mind
No more excuses!
Stress = sabotage
Grass-fed vs. grain-fed
Consider the oyster (via)
“The best diet decisions are made at the grocery store, not at the kitchen table.”


  • From the CrossFit BrandX forums:
    Everyone is a Big Dawg. For those of you unfamiliar with the movement here is a video.

  • Hari

    Three scheduling questions:
    (1) Weekday AM Schedule:
    We had been planning on switching the weekday morning WOD’s to 6:30 – 7:30 and 7:30 – 8:30, effective May 3. However, based on the feedback we have received, we have come up with an alternate schedule that also meets our objectives of (1) providing a WOD class that ends earlier than 8:00 AM; (2) providing a second WOD class that ends before 9:00 AM; (3) allowing us to run two AM Elements courses, while not requiring an instructor to come in to teach only one class. The alternate AM schedule would be:
    6:30 AM – 7:15 AM (with members free to cash out on their own until 7:30 or later)
    7:15 AM – 8:00 AM (with members free to cash out on their own until 8:30)
    Essentially, we would create two “Express WOD’s.” The downside (or perhaps upside) is that the morning classes would be 15 minutes shorter. The upside is that it allows those who want to continue a 7:00 AM – 8:00 AM schedule to do so, while also creating an earlier class for those who need to be out before 8:00 AM. It eliminates the (minimally attended) 8:00 AM WOD, but that would be true under either option.
    Given the choice between 6:30 – 7:30 and 7:30 – 8:30 or 6:30 – 7:15 and 7:15 – 8:00, which would you prefer?
    (2) Weekday Evenings:
    We are looking at eliminating the 7:20 – 8:00 Express WOD, and instead having a only a 6:00 – 6:45 Express WOD and a 6:45 – 7:30 Express WOD. We have observed that most people are choosing the regular 7:30 – 8:30 WOD over the 7:20 – 8:00 Express WOD.
    How do you feel about this possible change?
    (3) Sunday AM:
    The 9:00 AM Sunday WOD has not been well attended. We are speculating that while people would prefer a WOD before 11:00 AM, 9:00 AM may be too early. We are considering ending the Sunday 9:00 AM WOD and creating a 10:00 AM WOD (and eliminating the 10:00 AM Sunday Beginners’ class)
    How do you feel about this possible change?

  • Tim B

    worked up to 125#’s
    I’d vote for the 15’s schedule
    as for Sunday, maybe a 10am open gym?

  • Emily

    Just wanted to give a heads up for whoever is running the 8:30 class–I can’t do the workout with my shoulder, but still want to come in for something. Maybe some version of the OPT WOD or something else. 8:30 is the only time I can come in today. Will keep you posted on what I decide to do.

  • james keller

    the sunday change is the only one that will affect my current schedule, and i wouldnt have a problem moving it back to 10. i agree that having a class before 11 is a good thing.

  • Seth

    The suggestion for the A.M. is spot on. For me, making the WODs shorter in the AM provides more flexibility to get to work on time. I prefer the 45 min option with an optional cash out.
    I rarely attend WODs on the weekend, it would be improper for me to comment on the Sunday schedule.

  • Jenn

    My two cents:
    Weekday morning schedule: since I’m one of the few people that go to the ‘minimally attended’ 8am, I can be flexible with whichever change you make. It seems like most of the people in the 7am would want to keep as close to their current schedule, so I’ll vote for the 6:30 & 7:15 classes.
    Sunday morning: I am also one of the few people that make it to the 9am Sunday classes, and I’d prefer to keep that timeslot, as I usually have to work at 11am on the weekends. Maybe a compromise would be a 9:30a class instead?
    I know I’m only one member in this commumity, but these changes are really making me feel like my vote does not count since you’re basically taking away the classes I do attend! I realize my schedule is very different than most working people in this city, but that was kinda what I liked about the current schedule at the gym.
    OK, enough bitching from me. Whatever changes are made I’m sure I can adjust.
    Happy Monday!

  • Tony

    I attend the 7:20 Express WOD and would like it to continue.
    As for Sunday AM, I rarely make it to the 9am class but I think having a 10am class would be great.

  • Mike S

    I think the proposed morning revision makes sense (6:30, 7:15)
    For Sunday, it might make sense to keep an open gym at 9 or 10 similar to Tim’s suggestion.
    Evenings, I would like to keep the 7:20; Also, I would note that the 7:30 can be an extremely busy class time – I think I counted 16 people in that class on Thursday.

  • Emily

    was thinking of doing this late May WOD tonight @ 8:30
    4 sets:
    Row 400 m @ 80%
    15 fast burpees
    rest 3 min

  • Grace

    I’ve been attending the 7:20 express class and would like to keep that schedule, at least through the end of this month.

  • Carlos

    Like Tony, Mike S, and Grace, I’ve attended the 7:20 class many times and I’m a big fan. In my view it would be a shame to lose it, especially since (1) having three express classes makes it easy to know which one to attend on rest days in order to make up a particular WOD, and (2) as more people gain experience they’ll be more comfortable attending the express classes, so attendance will probably rise.

  • Sara H

    I would vote to keep the 7:20 pm express class. Also, the morning changes make morning WOD’s an actual possibility for me, when none of the times worked in the past.

  • kj

    LOVE the 7:20. With that many people in the gym around that time, it’s helpful to stagger the starts even slightly.
    I do regularly attend the 9am on Sundays, and I would most likely just as regularly attend the 10am, or even an 8am. I blame my weekday schedule, which has me used to waking up at 5, but I understand that’s not the normal person’s preference for a weekend wakeup.

  • andrea

    Thank you for listening to us. I like the 15’s option in the mornings.

  • Adam R

    1) I like the 6:30/7:15am classes. Great idea.
    2) I usually attend the 7:30 class, but I occasionally attend 7:20 — I’d like to keep it, but wouldn’t significantly affected if it were to disappear. For me, I sort of view it as a 7pm class, since I need to get to the Box ~20 minutes early to change and warm-up.
    3) I like the Sunday 9am class. I don’t attend it every week, but I prefer the earlier weekend times. I’d also be interested in a 7 or 8am weekend class, but I realize that there’s probably not enough demand to support that.

  • seth

    I wanted to share a funny story. I have been actively participating in the WODs at the black box for about 2-3 months. staying pretty consistent, when i can’t come in I always do an EVA T travel workout in my apartment.
    I felt in order to truly appreciate the progress I have made, and to remember how lucky I am to have found crossfit and the box, I signed up to take a tour at a globo gym.
    I walk in, the sales pitch was entirely centered around the amount of machines per person, TVs per person and trainers “on the floor”. The trainers were meandering around, watching people practice bad form, not engaged with anyone working out. The entire gym was a sterile, no energy atmosphere.
    I saw multiple people talking on their cell phones while pretending to work hard on the elliptical machine; another few people doing isolation exercises on their triceps and calf muscles on bizarre looking machines.
    This was a fun social experiment for myself to keep things in perspective. I was amazed how much my outlook on fitness has changed in the past 2-3 months and has made me appreciate the community at the box even more.

  • Brian

    Tomorrow is a main site rest day and that being said i have often heard many people say that they want to try a CFE (Crossfit Endurance) workout. Well tomorrow the weather is going to be gorgeous again, Central Park will be bursting with people and energy.
    We meet at 6:30p at columbus circle near the coffee stand on the west side of the big statue.
    We also have class Wednesday morning 7a at the Black Box.
    There is also a class 6p on thursday evening at Crossfit Virtuosity as well as 12:30 on saturday.
    if you have any questions please go to

  • Brian

    This sunday there is a bunch of us running the “Run for the Parks” 4 mile run in central park @ 8a. After the Race we will be going out for Brunch to celebrate Allison’s Birthday.
    interested in the race go to to sign up.
    race and brunch please post here so we have a good head count.
    you can just come for brunch, is running and 8a is not your thing!!!

  • Brian

    did yesterdays CFE Strength and Condition WOD
    5 rounds of
    10 step ups 20″ box w/115 (rx 135)
    200m run
    5 min rest
    then 3 rounds of:
    1 min hollow rocks
    rest 30 sec
    1 min L-sits
    Incredible mid-line stabilization

  • Sara

    part 1:
    4 sets:
    Row 400 m @ 80%
    20 unbroken chin ups
    rest 3 min
    rest 10 min
    4 sets:
    Row 400 m @ 80%
    15 fast burpees
    rest 3 min
    rest 8+ hours
    part 2:
    20,15,10,5 rep rounds for time;
    Hang Power Clean – 155#/100#
    Part 1:
    Part 2:

  • Jonathan P

    95-105-115-125-135-135-(140 OHS pr)-140F-140 pr
    Thanks guys for a great class!

  • james keller

    85-95-105-115-115(f: weight was too far forward)-105-115

  • mike Mishik


  • Mike K

    Back Squats: 5×5 @ 315 – felt really good with these
    Press: 4×1 @ 175, missed the 5th rep
    Slight modification on the WOD
    10 rounds of 1 hang power clean, 2 thrusters with 135, 1 burpee penalty for each drop of the bar
    5:35 and no drops

  • Heim

    Would also vote for the more flexible schedule in the am. Being ou by 8 is big and if we cn get more/better attended classes in the am without interrupting the schedules of those who already attend that seems like a very good option.