Announcing the CrossFit NYC Level-1 Discount!

From the owners of CFNYC:

A tremendous amount of our success depends on the quality of our coaching. That’s why we work hard to put the best possible instructors in front of our classes.

But there’s another aspect of coaching that’s equally critical: peer coaching, where experienced and knowledgeable Black Box’ers support and assist each other and our newer members. To formally recognize the help that until now has been freely given by nearly all of our experienced members, we are offering a reduced membership rate to anyone who has completed a CrossFit Level-1 Certification.

Effective March 1, 2011, Level-1 certified members will be eligible to pay the “coaches’ rate,” set at one-half the normal membership rate. (As of March 2011, that’s $99 per month, compared to $199 per month.)

The reduced coaches’ rate will apply to graduates of a CrossFit Level 1 certification who are willing to help out and/or serve as mentors.There will be no formal time requirement, only a willingness to provide guidance. The rate will apply as long as you are a member, and will remain at one-half the prevailing normal membership rate.

For those who are considering an upcoming Level 1 Cert, and are slow with math, that means the money saved during a year of membership at CrossFit NYC more than recoups the cost of the cert. We’re serious enough about supporting our members’ ongoing growth as athletes and coaches that we’re putting our money where our mouths are.

–Court, Hari, & Josh

Wednesday 110302

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Post time to comments.

Coach Josh & Coach Allison on Nightline in re: the paleo diet/training/lifestyle! (video)
How to NOT get hurt doing crossfit
Fear is my homegirl
Healthy homemade fudge / Bacon-wrapped bananas with apricot glaze
“The barbell doesn’t know which sex is trying to lift it. Good form will be rewarded and sloppy technique will be penalized in a democratic fashion.”
Paleolilith tries to cheat on Mr. Paleo Diet but can’t…

Questions for Steve, our resident CFer-turned-Oly-lifter & recent official lawyer, having just passed the NY bar exam! (You can just call him “O-lifter, Esq.”)

1) Which is harder, passing the bar or successfully completing a heavy snatch? Catching a heavy snatch is definitely more difficult. The bar exam itself isn’t that hard. I think the fear and anxiety associated with failing is what’s difficult for most people. Fortunately, I don’t really get stressed out when taking tests, so passing was just a matter of putting in the requisite amount of effort – which was pretty minimal. Snatching, on the other hand, requires serious amounts of physical and mental effort. It’s just not one of those lifts that you can grind through. You have to be methodical, yet explosive. I think the challenge is why I find it so attractive.

2) What are your current 1RMs on the C&J and the snatch? Snatch – 80kg. I’d like to be close to 90kg for March. Clean & Jerk – 99kg. I’d like to be at about 110kg for March. Writing this reminds me that I haven’t actually maxed out in a while. I guess it’s time for some new PRs this weekend.

3) How is Oly like law school? Efficiency. To be good at either of those, you have to be really efficient (not that I’m particularly skilled at either). Also, Mike Mishik sucks at both.


  • Scaling options for today’s workout, courtesy Brand X forums:

    Big Dawgs:
    As rx’d

    Women 55#

    Three rounds for time of:
    Run 400 meters
    55 pound Squat snatch, 15 reps
    9 Handstand push-ups -or- 15 Handstand push ups progressions

    Women 35-40#

    Three rounds for time of:
    Run 400 meters
    10-20# pound Squat snatch, 12 reps
    6 Handstand push-up progressions

    Three rounds for time of:
    Run 200-400 meters
    pvc – 15# pound Power snatch, 12 reps
    6 Handstand push-up progressions

  • Lenny

    You had me at half.

  • Sam G

    Sweet saves me 60 beans

  • Marcos

    Let’s do this thing!

  • Just added this to the links above:

    Coach Josh & Coach Allison on Nightline in re: the paleo diet/training/lifestyle! (video)

    Neither Josh nor I utter a word in the segment, but it’s still fun to watch and play Where’s Waldo? looking for the two of us amongst the copious amounts of meat… : )

  • Sean M.

    Those willing to Mentor…

    Please send an email to


    1) your approximate availability (when you are usually at the box);
    2) preferred method of contact (e.g. email, phone, facebook);
    3) a short description of what you think mentoring includes; and
    4) how long you’ve been doing CrossFit.


  • Hari

    Those of you who will be taking advantage of the Level 1 Mentor Program should be a bit patient while we work out the billing details. Rest assured that if you had a Level 1 as of March 1, we will get you adjusted in full, assuming you are interested in helping mentor. If you get a Level 1 in the future, the process will be much smoother.

    We’re currently in the middle of several transitions. Katherine will be taking over primary responsibility for the Front Desk. We are also switching our software, so please be patient.

    For now, just send me an email (Hari at CrossFitNYC dot Com) and let me know how you currently get billed (monthly, six-month, etc.) and I will email you back explaining exactly how we will get you adjusted, e.g,, pro-rating a current six-month program, etc.) . Please note that under this program, the rate is $99 per month, billed monthly on autopay. (You can, of course, cancel at any time.)

    If you have questions, you can also post them to comments, and I’ll do my best to answer. At the moment, Sara and Katherine are still looking to me to resolve any interesting billing issues.

  • Paul B.

    WOD: 19:25 55#, 1 abmat

  • Mike K

    I’d recommend any members who have a level 1 to take advantage of this, not only for the obvious reason of the discount but also because helping new athletes get started will likely make you think a bit more about your own training and will help you to become a better athlete yourself.

  • Justin katz

    Subbed 45 pound squat snatch
    HS{U off the box.

  • Dan H.

    19:00—I think. I lost track of time; the next person to call out his finish was at 19:09. 35lbs. hang power snatch followed by squat. Very limited range of motion on handstand pushups, but a lot of firsts today.

  • Sophie

    Level 2 wod for Thursday:

    Press 3/5

    DU (unbroken)
    15 GHDSU
    For time.

  • Mike Mishik

    11:34 rx’d

  • Mike Mishik

    Just wanted to comment on Court’s game on programming with the advanced wods, literally he’s one shade away from the mainsite programming every week. I’m a believer in the level 2 wods. Nicely done so far guys!

  • keller

    front squat: 1×155, 1×165, 1×175, 1×185, 1×195
    weighted strict pull ups: 50#, 3, 3, 3… bah a little disappointing

    8 minute amrap – 3×135# power clean, 6 toes to bar – 9 rounds

  • Eric

    20:58 65# squat snatch
    HSPU scaled to one ab mat on top of a 10lb plate

    Fell down during 1st set LMAO, wt was going WAY back