2nd half of the year starts today

FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Thursdays @ 8am (new time!) & 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
#134 Mon/Thur @ 7am, starts Tues., July 6 (3 slots left)
#135 starts July 6 — SOLD OUT!
#136 starts July 12 — SOLD OUT!
#137 Tue/Thur @ 9pm, starts July 13
#138 Mon/Thur @ 6am, starts July 19
#139 Mon/Wed @ 6:30pm, starts July 19

DON’T FORGET! We now have an 8am WOD class Monday through Friday!
Saturday, July 3rd–normal schedule
Sunday, July 4th–1pm class canceled, otherwise a normal schedule
Monday, July 5th–early-morning classes canceled, replaced with 10am, 11am, noon; evening classes (both WOD classes and Elements Workshops) as normal!
Thursday 100701
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
Post time to comments.

QUESTION: Half the year is over but half of it’s still left; what are your goals for the rest of 2010 (crossfit or otherwise)?
Our very own Lisa reports on her Death Race experience, part 1 and part 2
Congratulations! You’re almost ready for the 12-pound bar
Tied up with technique?
A coach’s excitement
Shoes, sitting, and lower body dysfunctions

How to eat fruits and vegetables before they rot
What exercise science doesn’t know about women
Lisa needs a new Black Box t-shirt after her Death Race experience!


  • Scaling options for today’s workout:
    Big Dawgs and The Porch:
    as Rx’d
    Six rounds for time of:
    10 Pull-ups
    10 Dips
    10 Sit-ups
    10 Squats
    Four rounds for time of:
    10 Pull-ups (Beginner or assisted okay)
    10 Dips (Assisted or bench dips okay)
    10 Sit-ups
    10 Squats
    Four rounds for time of:
    6 Pull-ups (Beginner or assisted okay)
    6 Dips (Assisted or bench dips okay)
    6 Sit-ups
    6 Squats

  • kj

    19:06 (blue band pull-ups/coral band ring dips)
    I loved this WOD. 10 reps is the perfect amount.
    I’ve been on summer vacation for almost a week now. 8+ hours of sleep, true paleo eating and regular WOD’s supplemented by 5 mile runs.
    It’s amazing how much harder I hit every exercise and how much more satisfied I feel post-WOD.

  • Tim B

    15:03 RXd

  • Leslie

    Sometimes I have to make up WODS’ here in WEst Virginia..
    Here’s one I did yesterday–I call it Virginia
    3 rounds of
    500 m row
    20 wallballs
    5 pull ups

  • Matt D

    I have 2 free tickets to today’s Yankee game. Starts at 1:05, I can’t get out of work. Send me an email mtdunne – gmail if you’re interested.

  • Simon P

    Wanted to come in for the 8am wod, but my left wrist hurts like hell after yesterday’s cleans. Also have a twinge in my right adductor. the wrist is from hyper extending as a result of not getting my elbows up high enough, and the adductor thing is something I felt pull during our warm up of twisting squat walks. I really hope this is just minor stuff. I would really suck if these were real injuries. I’m hoping my wrist will loosen up enough by the end of the day so I can come in and do this wod…
    Goals for the second half of the year include putting together a new demo reel and portfolio so I can apply to VFX and CG school, and also figuring out how to pay for it.

  • Lisa

    A mid-year assessment of goals – a great idea.
    Time for me to do a 30-day pure Paleo challenge again and get back on that wagon – I fell off it after the January challenge and rarely make 80-20 2 days in a row.
    Doing this will help other more specific goals like increasing the amount of pullups I can do at a time (stuck at 7 strict ones for a while now – getting lighter should help ha ha).

  • Koegler (Keg-ler)

    My only mid-year goal is to get into OCS

  • Chris C

    Are we going to get more CrossFit NYC t-shirts in?

  • Emerson

    Three goals for the end of 2010:
    Free standing handstand
    Consistent/consecutive muscle ups
    Sub 19 minute 5k
    700lb CF Total

  • Lt Gabe

    15:36 Rx+ (ring dips)
    Goals for the rest of the year: bombproof my shoulders, knees and scion; stabilize my midline like a mofo; and to do Garrett and War Frank Rx’d.

  • Mike Mishik

    17:15 rx’d

  • Matt K

    As Rx’d 12:05

  • Mike Mishik

    goals for the rest of the year:
    improve to 14 seconds faster than lenny.

  • Matt D

    19:38 rx’d
    goals: get stronger, get faster.

  • Lenny

    Crush Mishik like a fly.

  • Simon P

    26:30 – bands on pullup and dips.
    CF goals are too numerous to list. My cf year has only just begun anyway, I just started my second month out of elements. End of December will be my six month point. I’m in this for the long haul. Goal is, gotta keep on keepin on.

  • MC

    22:31 (grey PUs, blue RDs).
    CF Goals: keep improving form, getting stronger. Many weaknesses to work on, so it’s kind of hard to highlight just one thing (or set of things) to nail. I also want to run the NYC marathon in November (hopefully with a respectable time).