Leg power

EVENTS SCHEDULING NOTE: We’ve had to cancel the Brazilian Jiu Jitsu outing but it will be rescheduled in January. Check back here on the blog for more details soon.

Wednesday 111214

A: Overhead squat 3-3-3-3-3 @ 80% of your 1 rep max

B: For time:
80 squats
95#/65# Push press, 10 reps
60 squats
95#/65# Push press, 20 reps
40 squats
95#/65# Push press, 30 reps
20 squats

Are you ignorant when it comes to the deadlift?
Don’t drink the Kool-Aid, drink water
Where I got these abs
Women: Running into trouble
In defense of chocolate milk / Diet craze leaves Norwegians starved of butter

Here’s the first of several reports from our competitors at the annual Hoboken Winter Challenge that happened this past weekend:

Jason W., pictured below at right, talking strategy with his fellow Black Box competitors had this to say about the competition: “All in all it was a long day, but a great experience. It’s been a long time since I’ve been nervous/uncomfortable before a workout and this was definitely a great way to shake things up and put some more fire in the belly.”

Cindy writes of her experience: “Although my first [CrossFit] competition was mentally and physically challenging, I did better than I expected. It was definitely nerve-wracking to go up against such strong competitors. At the same time, it was a very inspiring and motivational experience. I was blown away by some of the female competitors. I learned a lot from this event which also gave me insight on the weaknesses I need to focus on in order to improve my peak performance. I’m pushing past barriers I never thought was possible without the help of all the CF coaches, especially Sara. (Thanks for always keeping me in check!). Big thanks to everyone who gave me pointers in my preparation and to the CFNYC team for the overwhelming support! I can’t wait for the next competition.

photos courtesy Michael Kelly

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

In 12 minutes, complete as many rounds as possible of the following:
10 Pull-ups
10 Ring Dips
10 Lunge Steps

Compare to 110810.


  • Anonymous

    For those of you still questioning that somersaults were part of a CrossFit mainsite WOD, here is the posting from November 29th:

    Tuesday 111129
    5 rounds for time of:
    5 hanging ring extensions (right arm + left arm = 1)
    5 Forward rolls
    5 Backward rolls
    45 pound Sots press, 10 reps

    • Oooh, I want somersaults at the CFNYC.

    • Jason L

      There’s also one that I believe is

      Three rounds for time:
      10 muscle-ups
      10 forward rolls
      10 backward rolls
      20 pistols
      20yd handstand walk

      It’s some combination of those movements

      • Jason W

        it should be noted that pistols after foward rolls are incredibly difficult

    • Jason L

      There’s also one that I believe is

      Three rounds for time:
      10 muscle-ups
      10 forward rolls
      10 backward rolls
      20 pistols
      20yd handstand walk

      It’s some combination of those movements

  • Anonymous

    we had a hell of a time doing cartwheels and rolls at NOON ūüôā

    • Ali

      I want a WOD with lots of tumbling!  How fun!

  • Anonymous

    A: 65/95/95/95/95

    B: 10:38 Rx’d #105

    Shout Out to Hunter who got way out of his comfort zone this am and pushed through!  nice work mang!

  • Anonymous

    Thank you, Coach Will, for another great warm-up.  Nothing like skipping to wake a guy up at 6:15

    A: 95 – 95 – 95 – 95 – 105
    B: 10:29 Rx’d

    • Anonymous

      good work today sir!

  • Cass

    A: 33-38-43
    B: 10:49 with 45#
    and officially feeling like i just started crossfitting in terms of the pain i am experiencing..guess this is what happens when you are away for 5 weeks..yikes

  • A: 43-53-43-43-43
    B: 12:16 33#

  • Kate J

    Tomorrow we can work on wrist mobility by doing jazz hands!

    A. 33/43/48/53/58(f) missed the third one in the last set. Boo.
    B. 13:06 43#

  • A. 65×3, 85×3, 95×3, 105×3, 115×3
    B. 11:20 Rx’d

  • Anonymous

    Question! – 7:30pm WOD is only the mobility WOD?…not the wod that’s posted above?

    • Sean M.

      They run concurrently on each floor.

      • Anonymous

        oh ok, thanks! ūüôā

  • Naveen

    Will, group warm-ups yesterday and today were fun, but I haven’t been feeling as warm as usual. I think our group is too big for just 2 lines, so we end up standing around too much.¬†

    • Anonymous

      No reason you can’t bang out amrap pull-ups / pushups / squats /¬†push jerks @¬†275 ¬†while waiting…just sayin…

      • Michael North

        Or have 3 or 4 lines… New space will facilitate this

        I like the increased focus on mobility in the warm-ups FWIW

    • Anonymous

      noted! thanks Naveen. I did notice there was a bit of standing. Later classes benefited from 3 lines and it worked so I think we will utilize that method when doing the new warmups.

  • Craig Peugh

    A.95×3 135×3 155×3 165×3 165×3
    B.8:39 rx’ed

  • Mickey

    11:36 rx’d

  • Jamie F.

    11:07 RX’d.

    Looking to go sub 10:00¬†–¬†failed in the middle of a push-press on the 30 (which i tried to break up 12/10/8)¬†set and there went that idea.

  • Michael North

    A: 65/65/75/75/75 – went light and focused on form. Still feeling the after-effects from Saturday

    B: 12:38 at 65#

  • 12:36 rx’d

  • Asegal04

    A.  85/85/95/105/105

    B.  8:55 RX

    need to be more on my heels for push press

  • Alex P.

    Was the link for the rowing seminar ever posted? ¬†I can’t find it.

  • Zoe

    A. 53-58-63-68-73
    B. 12:20 Rx’d

  • 9:27 RX’d

    After not squatting for the last 6 weeks due to my hip injury… let’s just say 5th floor walk up was not as fun today.¬†

    Thanks Sara for pushing me through.

  • Peter F

    10:12 with 65#

    Small breakthrough with overhead squats:  45/55/65/75/85 (fail). 

    One day I’ll be able to lower the bar down after overhead squatting.¬† That day was not today.¬†

    • Peter F

      Oh yeah,  and CF Endurance with Lisa in the AM.  More people should have showed!  Good times were had.

  • Anonymous

    8:24 rxd. good to be back to a WOD after the food poisoning fiasco.

  • Steve Slo

    A) OHS Triplets: 135-145-155-165
    The 165 was super shaky. I feel like wrist strength is starting to become a limiting factor on the OHS. I briefly worked on TGUs after class to reinforce shoulder position (and wrist stability?) and completed a 32kg TGU, which is a PR.

    Also… It can be difficult to complete 5 sets when you have 3 people to a rack. Just sayin’.

    B) 11:18 rx’ed

    Good class.

    • Sam G.

      You are getting dam strong there Steve, nice work. 

  • JennTang

    OHS: 93-93-93-93-93

    WOD: 7:52 Rx

  • John Landers


    10:33 85#

  • David T.

    Worked up to 185 on the OHS.

    11:27 Rx

  • Great class last night. Have been loving the warm ups lately.¬† My legs are feeling it today.
    OHS: 95 – 105 – 105 (1) – 115 – 125 (1)
    WOD: Rx – 9:44