Keep on snatching

Thur, Aug 26 @ 8am
Thur, Aug 26 @ 7pm
Sat, Aug 28 @ 10am

#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (4 slots left)
#149 Tue/Thur @ 8pm, starts Sept 7 (3 slots left)
#150 Mon/Thur @ 7am, starts Sept 13
#151 Mon/Wed @ 7pm, starts Sept 13

Monday 100823
BLACK BOX WOD (current skill series: The Snatch):
Snatch 5-5-5-5-5 reps
Post loads to comments.

Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)–15 slots
James “OPT” FitzGerald, Oct 2 @ 8am–6 slots
R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd
KStarr on midline stabilization (free vid) (full-length vid w/CFJ subscription)
Listen / Instructions
Do you “train”?
Why you should try to burn fewer calories, not more
Stand up for your rights
“It’s like having a tire with a nail in it.”–Nike’s top running coach on heel-striking
A bunch of rowing MACHINES!! (The C2’s aren’t bad, either). Thanks to Stephanie for the pics:


  • Every one needs to snatch so today everyone is a Big Dawg. Lots of vids on how to do this on the CrossFit Journal.
    Look up “Olympic Lifting” or “Burgener”.
    I would add that if you don’t have a subscription to the CrossFit Journal (and really you should, it’s well worth it), you can also check out o-lifting videos on for free right here:

  • NF

    Any who has done Wendler’s 5-3-1: Would you recommend trying this program out? Have you seen major gains while you have or had been training on this program? I have been lifting for a while and have decent numbers though I don’t think that I am progressing much at this point. I think I need a more structured approach.

  • Rickey

    Check out k-stars new blog

  • jenn


  • Sara

    I send out a weekly email every Wednesday. If you are not receiving it, please put your name and email address on the list at the front desk.

  • Simon P

    I added info at crossfitnyc dot com to my address book in the hopes that will help the newsletter make it to my inbox.

  • Steve S.

    95, 95, 115, 135
    Didn’t have time for another set. Would have liked to try and go higher.

  • 5 Total Rounds.
    30sec on,20sec off: Move from one exercise to the other in this order.
    Double Unders
    GHD Sit ups
    Push ups
    Seated Box Jumps. Sit on 12″ box ,Jump up onto the 30″ Box.
    Kettle Bell Swings 1.5 pood.
    DU’s 36,29,32,22,5
    GHF 14,10,10,9,4
    Pushups 20,18,15,18,17
    Box 7,9,9,8,10
    Kettle 17,16,12,11,12
    Total 370

  • Other Grace

    WOD: Made up Sunday’s 400m walking lunges
    12:48. Legs on fire. Can’t wait to wake up tomorrow. 🙂

  • Mike Mishik

    active recovery …2.5k swim (still crushed from hybrid)

  • Simon P

    5×5 back squats:
    Last reps were really wobbly and not quite as deep as they should be. But happy nonetheless. Thanks Mike and Keller for your help!

  • keller

    football: aswod – backsquat 3×5 @ 160# / shoulder press 3×5 @ 110#
    dwod: 8 rounds for time – 50 yard sprint (sub 6 burpee jumps over kettlebell) / 5 right arm power snatch 2 pood (sub 20kg) / 5 left arm power snatch 2 pood (sub 20 kg) / 7 pullups – 20:55