Press then pull

Tuesday 110913

A: Press 3-3-3

B: Weighted Pull-Ups 1-1-1-1-1-1-1
Coach Glassman: “It all started here”
Hips, meet bar
Pig ear & parsley salad / Spicy almond butter / Crockpot-braised beef shanks
The extras in your crossfit training
My athletic life (via)
Director’s cut: Federer as religious experience

* * * * *
Here’s what’s on tap for Wednesday’s WOD classes:

“Lucky Guy”

In teams of three, complete each set of exercises in order, only one person working at any time:

Run 1 mile
100 Pull-Ups
100 Push-Ups
100 Squats
100 Situps
Run 1 mile
45 Cleans 135#/95# (Post Elements: 95#/65#)
45 Ring Dips (Post Elements: Bar Dips)
45 Dead Lifts 225#/155# (Post Elements: 185#/125#)
45 HSPU’s (Post Elements: use 1 45-lb plate)

As an example: One person runs 1/4 or 1/2 mile, then the next person runs until 1 mile is completed by the team. Then start dividing up the pull-ups, then push ups, . . .


  • Richard

    Wow…Wednesday is gonna SUCK.

  • Ray

    I’m going to do a Bar-Barian style workout at Tompkins Square Park in the East Village instead of the weighted pull ups at The Box. I could use a partner or two. Anyone interested in heading down there with me?

  • Peter

    Hi all,

    I was really disappointed in the Box this morning.
    About 15 or so of us showed up to the box at 6:00am along with Will. Unfortunately, Will did not have a key and was told that someone would show up to open the gym for us. Instead, we all waited for 30 minutes, we all left and went home.

    This really adds insult to injury for those of us who take the time and effort to wake up early and get our ass to the gym. The group is growing, but the box has been inconsistent with opening on time in the mornings. Can we fix this, please? It’s not easy working out in the mornings and usually, that means that we don’t really have time to work out at other times. Creating unpredictability at this time, when it is most valuable, is very frustrating for me personally, and I’m assuming for others as well. Some people can’t even conceive of waking up at 5:30a or 6:00a every day, but for those of us that do, I feel that we need to be treated with a little more respect.

    • Hari

      I am astonished and sorry that this happened.

      We are adding Will as a second full-time instructor five mornings per week, in part specifically so there are always two people assigned to arrive prior to 6:00 AM. We ordered Front Door and elevator keys for Will. Obviously we screwed up handing them off.

      You’re point is exactly correct. This is inexcusable on our part. We dropped the ball. We will figure out what went wrong and make sure it never happens again.

      • Peter

        Thanks Hari. That would be great. I know Will always shows up early. There have been a number of occassions when we are all waiting outside for someone to show up with keys.

        Am sorry to miss today’s workout, but definitely getting amp’ed up for FGB on Sat!

        • Richard

          I kind of wish this happened tomorrow…

    • Hari

      In addition to appologizing to each of you who missed the 6:15 WOD this AM because the Box was not open on time, we also wish to extend each of your current memberships by a week. Please email Kristina (at CrossFitNYC dot com) if you were here for the 6:15 WOD this morning, so she can adjust your membership.

      (We have emailed all the students in the 6:00 AM Elements, since we already know who they are.)

      • Richard

        Thanks, Hari!

  • Hari

    Post-Elements / Pre FGB 6 Dinner Friday, September 16

    Courtney, Erika, Jai, Madeline, Michal, Mike A, Natasha

    Who else is in?

    • Hari

      Missed updating the list to include Jason W and Wendy G

    • PJ N

      Chris and I are in-PJ

    • erika

      hari, i can’t make it anymore! next time hopefully.

  • Warmup – 800m row – 3:03

    Press 115 – 135 – 155* (PR for triples)

    Tried for the un-banded pullup and it’s still not very close, but Sara’s convinced I’m there in 1-2 months. She hasn’t been wrong yet…

    BTW healthy folk: Cool deal from Living Social. $10 for $20 to spend at Whole Foods. 3 people buy from your shared link & yours is free (wink wink) –

    • Richard

      Got in on the deal – thanks, Reis!

      • No problem…now come tomorrow at 7:00 so I can have you run for me and I’ll pick up your 225# deadlifts.

        • Richard

          I’m Sandy-V’ing it tomorrow, Post-Elements style.

        • Richard

          Reis, who’s got dibs on creating the BTWB WOD for tomorrow? 😉

  • PandaGLAM

    Tomorrow’s WOD is giving me Anxiety lol

  • great job today 7am – the cash out was fun. Madeleine rocked a 7 minute plank hold for the title.

    6a athletes – sorry it happened the way it did. in retrospect, we could have gone to madison sq park for some tabata something-or-the-other.

    see you manana!

  • kevin p

    Thanks for the Everett post Allison! Very good article and very helpful on learning and knowing what to feel when doing the snatch lift. Highly recommended reading for all athletes!

    • You’re welcome, Kevin! I can’t agree with your sentiments more, which is why I post Everett as often as possible!

      If you can’t know how the lifts are supposed to feel, you’ll have no chance to execute them properly…

      • Steve Slo

        Yeah, Thanks Allison. This article sucked up about two hours of my workday:

        1) I read the article.
        2) I re-read it.
        3) I started watching Videos of the Armenian National Team doing the snatch at 77kg.
        4) I started wishing I had a PVC pipe, so I could follow along with the video.
        5) I found a broom in the kitchen at my office.
        6) I realized my office was too small to practice snatching.
        7) I looked longingly out at the open space in the plaza at Grove Street for a while…
        8) I realized the workday was ending…

        Good stuff.

        • Steve Slo

          To clarify: 77kg was the weight class of the Armenians.
          To clarify further: That smiley face was supposed to be the number eight.

          • Heehee. Glad we helped you waste 2 hours of your workday in a very useful way. 😉

  • Nick W.

    Strict Press: 95×3, 115×3, 125×3, 135×2
    Weighted Pullup: 35, 53, 58F, 55.5F, 53F, 40, 42.5F. Never done those before. Frustrating to get your chin an inch from the bar and having to drop and fail.

  • Madeleine

    A: 95-95-95
    B: 5-5-10-10-5-5-5

    Foolishly looking forward to tomorrow’s WOD.

    • Sam G

      7 minutes, that’s serious.

  • Richard

    A. 95lb-95lb-100lb
    B. 12kg-12kg-27.5lb-27.5lb-30lb-30lb-30lb

  • Jim S

    A: 100, 105, 110
    B: 45 50 55 60 55 50 45
    To warm up for B I did 11 consecutive dead hang pull-ups. That’s a record for me (at least since OCS in 1989). When I started this crossfit thing I could do exactly one dead hang pull-up!

  • Jordan

    Press: 115/3, 125/3, 135/3, 145/2
    Weighted Pullups: Worked up to 113#…new PR by 20 lbs since last time I tried this.

  • Steve Slo

    A) 125×3, 135×3, 145×1, 145×1
    B) 0, 5, 10, 15, 20, 25, 30f, 30f (all PR’s)

    I was pleasantly surprised about the weighted pullups. Only recently have I been able to do strict (unweighted) pullups.

    Tomorrow’s WOD also has me anxious.

  • Hari

    A: 125, 130, 133
    B: 45, 50, 55, 60, 65, 70, 75

  • Kameron

    A: 95 (3) – 115(3) – 125(3) – 135(2) – 135 was a PR.

    B: In lbs 38 – 50 – 50 – 50 – 50 – 55 – 75(f) but very close. Estimated max around 65.

    Self-prescribed cash out: 1k row 3:29, 50 consecutive DUs.

  • Eric

    A. 95, 115, 125F(1), 115, 135F

    B. (This is all including 11 lb. chain):
    36, 46, 56, 61, 71, 76, 76F, 61, 46

    All PRs, I had never done Weighted pullups before

  • Ralph

    A: 135, 135, 135

    B: 16kg, 20kg, 24kg, 28kg, 32kg, 93lb (F), 40kg (F… almost made it)

    Feel good to be back at the box.