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Wednesday 110202

Overhead Squat 1-1-1-1-1-1-1 reps

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The seminar is already full but stay tuned to the blog for upcoming seminars and special events!


WHAT: Court and Mike K. will cover the fundamentals of the KIPPING PULL UP and DOUBLE UNDERS. Whether you are a recent Elements grad, or you are struggling with some of these movements, this seminar is a great opportunity to improve technique in a small class environment.

COST: Free

WHEN: Saturday, Feb 5th, 11am-noon

WHERE: CrossFit NYC: Black Box

WHO: All Black Box members can sign up, however we are capping it at 10 people. (If this seminar fills up and you are not able to attend, do not worry, more to come!)

email srblahdATgmailDOTcom right away to reserve your spot. Email Subject: “seminar sign up”


Some thoughts on grip, deadlifts, and health
There is no such thing as a macronutrient, part 1: Fats

Oysters? There’s an app for that.
A workout ate my marriage
Iowa football & rhabdo
Watermelon & coffee


  • From Brand X:

    Overhead squats will highlight every single problem you have with your squats. If you do not have a good air squat you really need to spend the time to get one. You will never squat heavy if your unweigted squat is structurally unsound.

    Big Dawgs and Pack:
    as Rx’d

    Overhead squats with PVC pipe or broomstick. Take the time to do each squat perfectly. Pull yourself into the bottom position, hold for a second and then return to standing.

  • Jay

    125, 135 (PR), 145, 150, 155, 160 (fail), 160

  • Jeff

    warm up
    drop snatch x 2 + sots press from top: 45#, 75#, 95#
    drop snatch x 2: 115#
    drop snatch x 2 + OHS x 3: 135#

    155#, 165#, 175#, 185#, 195#, 205#, 215#f, 215#f

    Ran out of time and didn’t have time to optimally warm up.
    Max jerk is 220#, but snatch grip PPs @ 215# went up relatively easily.
    Regarding fails, felt solid at the bottom, but, whether due to lack of quad strength or midline stability, my butt ascended faster than my chest and I lost it rising from the hole.

  • drake

    OHS: 135# (PR).

    Fighter pull-ups, weighted with 15# dumbbell betwixt feet: 7-6-5-5-4.

    Front squats: a few 3-rep sets at 155#. Thanks, Kevin and Mike, for reminding me and urging me to keep my knees out. Tremendous help, as always.

  • Eric

    Wow,haven’t done these in a while,but good class by Mike K.and Kevin.
    95,115, 135, 155, 165 (fail), 165 (PR), 165 (fail)

  • Bill M

    95, 105,115,125,135,145,155 (PR)

  • Sam G

    Really wanted to make it ended up doing it at the globo gym

    Coach b snatch warm up and skill progression with weighted pipe,

    5 sets with bar

    95-115-135-145-155(fail) 155-165

    Made sure to take a long little pause in full squat to make extra sure it ran below parallel

    Cueing myself: active shoulders really helped the decent.

  • Nikki

    Had a great night. Both Stephanie and I PR’d with Mike and Kevin.

    For Mike K – the website I was telling him (and all the other men in the gym) about last night: – hot girls doing CF. 🙂

  • Hari

    This is a test comment.

  • Hari

    We are looking into what we can do to support those who want to do the Games Sectional WOD’s at our Box. This is important not only for those who wish to compete as individuals, but also for us as an affiliate to assemble our team.

    We will keep you informed as we figure out the details.

  • Steph

    Great class. Thanks to Kevin, Mike and Nikki for the encouragement and push! PR at 77 but really could have gone a tad deeper. Sorry Kevin! Will get there next time – promise!

  • Jai

    Overhead squats:
    50#, 52, 55, 58, 60, 62f, didn’t do last one.

    Pretty sure I could have gotten 62#, but I just couldn’t get it up overhead to start. After whapping myself along the spine a few times, I decided it was time to let this go.

    Practiced tabata dips, then did a cash out with a later crew:
    5 minute AMRAP: 5 dips (purple string), 10 GHD sit ups. (Got in five rounds)

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