Announcing New Post-Elements WOD Classes!

Effective Monday, January 16 (one week from today)

New Post-Elements WOD Classes!
Mondays, Tuesdays, Wednesdays, Thursdays at 4:45 PM, 5:45 PM, 6:45PM, 7:45 PM
44 West 28 St, Second Floor (between Sixth Avenue & Broadway)–the new space

Effective Monday, January 16, we will be adding sixteen new WOD classes per week, geared towards members who have completed Elements in the last four to six months. We have several reasons for adding these classes in these time slots.

The new space at 44 W. 28th St. is not ready to support fully “RX’d” WODs. However, we have already done enough to enable us to move our Beginners and Elements classes into the next Black Box. Given that we have lots of room at the new space, we want to start running some Post-Elements WOD classes over there. These classes will typically be limited to twelve people, and you will need to register in advance (we will have these classes listed in Zen Planner and available for registration by tomorrow). The classes will loosely follow the same programming as our general WOD classes, though using lighter weights (no 45# plates) and substitutions typically used by newer athletes, as well as providing more in-depth reviews of form and technique on the movements in the WOD. Our hope is that by adding these classes, we will be able to provide better coaching for all of our members.

One obvious advantage of adding these WOD classes in the new space is that it will reduce crowding in our current space. In the past, when we offered Post-Elements classes, they proved extremely popular. We don’t know exactly how our membership will divide, which is one reason we have picked these time slots to start fifteen minutes after our busiest all-levels WOD classes.

If the Post-Elements classes fill, we would expect to see about a dozen fewer people in each of the busy evening WOD classes. On the other hand, if these Post-Elements classes do not fill, we want to allow the all-levels WOD class instructor the option of assigning some of the less experienced attendees to head over to 44 28th Street and join the Post-Elements WOD class that will start 15 minutes later. Also, these classes will be an obvious destination for people who arrive late at 26th Street.

Experienced members who may be recovering from an injury, who want to do the WOD at a more moderate pace, or who just find that these new times work better, are welcome to take these classes. We are requiring that people register online, so that we know how full these classes are, before requesting that people shift over from a crowded class on 26th Street.

In sum, we are trying to offer our members better coaching and more flexibility. During this latest growth spurt, and until we have the new Box up and running at full steam over the next few months, we need to innovate. We’re hopeful that this approach will prove effective, and if not, we will adjust accordingly. If you have problems registering online, just post to comments, and we’ll acknowledge your “reservation” and/or provide you with whatever assistance you need to reserve your spot. Next week’s Post-Elements WOD classes will be on the schedule by tomorrow.

Monday 120109

A: Snatch balance – 2 x 3 @ 65%, 3 @ 70%, 2 x 3 @ 75%

B: 20-15-10-5 reps for time:
95#/65# Push Press

UPDATED NOTE: Today’s NYC Endurance running class has been re-scheduled for tonight at 7pm, meeting at the Black Box with Coach Rickey. Our apologies for the late notice! This morning’s NYC Endurance running class starts at 6:30am. Meet at the Black Box, do the workout at Madison Sq Park with Coach Lisa.

Use social media to track your paleo challenge and stick to your guns — join the CrossFit NYC group at Fit ID for FREE!
What is inflammation?
The myth of discipline
Paul Jaminet’s theory of obesity, 1: The fat trap
Cleaning out your kitchen to go paleo
CBS sings the praises of saturated fat

QUESTION OF THE DAY: For those of you who attended the potluck on Saturday: what was your favorite dish you tried? What did you learn from the Paleo Q&A?

Recapping 2 years of CrossFit
Your New Year’s resolutions (and why you should just give up now)
How yoga can wreck your body

Thanks to all of our members who came out for Saturday’s Paleo Potluck event!

A man who looks the part of a hunter-gatherer–Coach Mike–tells our paleo potluck attendees what to expect on their upcoming 30-day journey:

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

Jerk – 5 x 3 @ 75%
Back squat – 6 @ 65%, 6 @ 70%, 6 @ 75%, 2 x 5 @ 80%


  • LeslieB

    I will be returning to CrossFit tomorrow (Monday) probably for the 4:45 post elements WOD or 5:45 as I have been away for three months. I’m going to be paying cash so I did not register on line. Please count me in. Yippee!

    • Leslie, happy to hear you’ll be back but please note that the new Post-Elements WOD classes don’t begin until a week from today!  Thanks.

  • Rickey Gawley

    NOTE: Todays NYC Endurance running class starts at 7pm & meet at the Black Box. – Coach Rickey

  • Anonymous

    5:54 rx’d

  • Anonymous

    I love the idea of the Post-Elements WODs. Good move Crossfit! 

  • There is a new Question of the Day that I just added to today’s post:

    QUESTION OF THE DAY: For those of you who attended the potluck on Saturday: what was your favorite dish you tried?  What did you learn from the Paleo Q&A?

    I also want to encourage folks to ASK questions if there’s stuff you’re not sure about as to how to stay on track with the 30-day challenge.

    Also be sure to check out the daily paleo-related links I’m posting for useful info!

    • Although I was unable to make the potluck on Saturday, I am 6 days into the challenge. One of the more fun parts of this challenge is finding what restaurants you can eat at and stay on Paleo. So far I’ve had success with:

      Japanese (sashimi and salad, skip the soy sauce and ginger dressing) 
      mediterranean (Sish kebob or similar, with baba ghanoush, or okra, skip the pita)
      Hot pot, or shabu shabu (Pot of boiling broth and you throw various raw meats, seafood and vegetables in there). 

      It’s great if you can get restaurants that have organic meats, but it’s really difficult, so I try to stick to seafood since I don’t think you can feed fish grains… yet. 

      • Yes, Andrew, you can feed fish grains–ALL farmed fish is fed crap like grains and soy!

        Seek out wild-caught fish, and know that fish like salmon and tilapia and catfish, 9 times out of 10, is farmed. 

        • oh man, I did not know that =/ thanks for the info!

          • Mike K

            I saw a pack of smoked salmon in whole foods that had a disclaimer on the back that said something to the effect of: “the feed of these farmed salmon contains naturally occorring carotenoids that help the fish attain a color similar to that which wild salmon develop from their diet.”

            Sounds tasty, right?

          • I get the frozen packs of Alaskan wild salmon sockets from Trader Joe’s. It’s so good.

          • Jason W

            ha. i saw the same thing the other day. I’m playing around with smoked salmon as a replacement for my pre-workout protein bar and my post-workout shake. it’s a very, very expensive alternative . . .

  • keith

    Quick question and recommedations on a good fish oil product?

    • Anonymous

      Carlson’s lemon is excellent.  There’s usually a web deal for it on Amazon or Vitamin Shoppe online.  VS on 6th & 21st stocks it (and honors their web prices, which are usually cheaper), as well as Health is Wealth on 7th & 21st.

      • keith

        Thanks I will give it a try

        • Jason W

          I use the stronger faster healthier brand. it’s a bit expensive, but pretty convenient. I get the mint flavor cause the rest of them sound pretty awful. also, you can use a ‘CFE’ coupon code to get 10% off.

          I also use nordic naturals pills which is convenient when i’m on the go.

    • Anonymous

      My favorite is herring, but that’s probably not what you’re looking for.

  • Rory

    A. Snatch Balance – 45-65-85-85-85
    B. 6:59 (#85)

    great to be back with the 6:15am crew

  • A: Dropped a 43# bar on my shin and sat the rest of the snatch balance practice out. OW.

    B: Gray band, 43#, 9:04

    From the paleo potluck, I loved the bacon wrapped dates. Mmmmm, bacon.

    • Erika Ramos

       aww! that was my dish! thank you!!!

  • Naveen

    6:00 rx d

  • Jamie F.

    Wendler: Squat

    5 Reps @ 195 LBS
    5 Reps @ 220 LBS
    Max Reps @ 245 LBS – 12 Reps

    Pull-Ups / Push-Press Metcon:
    5:01 as RX’d.

  • Anonymous

    10:22 (black band)

    Re-ripped on the right, new rips on the left.  I ate up more time dealing with the sting of the hand rips than anything else.  I think until I drop another 50# I might have to be “that guy” and invest in some grips or gloves.  So far since Thursday I’ve compromised my CF Total and my time in today’s metcon.  My road to legit pull-ups has definitely hit a rocky patch…

    • Sean M.

      Maybe its also time to look at how you grab the bar?

    • Mike K

      Try working in some static holds at the top of a pullup (jump up there) and throw in a few sets of negatives, like 3-4 sets of 1-4 reps at a time.

    • Will and Sara made grips for me out of tape, they worked really well for me. You can try the tape first, it’ll make you look cooler than gloves or gymnastics grips 🙂

    • Jo W

      I use gloves – they work for me and I couldn’t care less about how they make me look. When I meet a client I do  not want to offer them a bloody, torn, scabby hand. To me that’s not “cool”. I have small hands and found the Reebok CF ones work for me, and they do them in kid sizes.

    • Rory

      I too used up a lot of time b/c of grip strength failure…felt like i had tons of ammo left to do pullups but grip giving up on me.  anyone have any other suggestions besides negatives? read somewhere that carrying around heavy kettlebells works?

      • My grip strength improved dramatically by trying to carry all loads (lifting and pull ups) on my proximal phalanges  (section of finger where your rings sit) Try to shift the load to that first hinge in your fingers after the knuckle. I will re-position my pull-up grip if I can feel the bar at the top of my metacarpal.

      • Jason L.

        Deadlift.  Honestly, if you kip your pullups, your grip strength will be the limiting factor.  

      • Avery W

        Rory come find me on a Monday morning – I have some ideas.  One handed kettle bell swings and swing cleans are another alternative – they.are.terrible.

        • Rory

          thanks guys…should have asked you this am Avery 🙂

    • Anonymous

      Thanks everybody for the input.  Guaranteed my grip is horrific. By the middle of any metcon with 40-75ish pull-ups I tend to crank my hands forward because the combination of sweat and bodyweight makes it difficult to use a standard grip on the bar without falling off.  So it’s no mystery why the tears are happening.

      I’ve done the negatives and tried to jump up and hold, but it’s going to be a while before I can support my bodyweight like that for more than a second at a time.

  • Michael North

    What location is the mobility class this evening?

    • Hari

      New Space: 44 West 28, Second Floor.

  • Jason W

    Wendler Squat 3-3-3

    WOD: 5:32 rx’d w/ strict pullups
    Pullups (12-8)(4-4-2-2-2-1)(3-2-2-2-1)(1-1-1-1-1)
    Push Press (20)(10-5)(10)(5)

    wanted to go unbroken with the push press. strict pullups . . they always start out well. they haven’t ended well for me, yet.

  • Mike K

    A big thank you to everyone who came out on Saturday!  The food was great and there were some really good questions during the Q&A.

    Thank you all for helping to make it a successful event!

  • Dana @ FITID

    Thanks for all the support Crossfit NYC!

    Looking forward to seeing you all on FITID, sharing your meals and joining your Crossfit NYC Group at !!!

  • Anonymous

    Are there plans to add morning post-elements WOD classes?
    Since there are so many morning elements workshops, I’d assume there’d be
    enough people interested in taking the morning classes. You could always have a sign-up similar to what you’re doing now to gauge interest.

    Hope you consider it!

  • Steve Slo

    A) 85, 85, 95, 105, 115
    B) 8:10 rx

    Also… empty bar snatch pull practice and 3×5 deadlifts @ 75%. It’s been a while and I wanted to”grease that groove” (…if i’m using that phrase correctly).

  • Sam G.

    5/3/1 Squat
    5 at 225
    5 at 265
    12 at 300

    3 x 8 pullups
    22-22-22 pushups 1 min rest between sets
    33-33-33 ab mat sit ups 1 min rest between sets
    Some y pulls with 2 1/2 pound plates 15 x 3

  • David T.

    6:04 Rx’d

  • Sofia

    5:48 rx

  • Peter F

    6:19 with 68#

  • Annie

    7:42 with 53#

  • Hey, I’d like to reserve a spot in the Wed and Thur 5:45pm post-Elements WOD at the new space for next week, but it won’t let me 🙁 It’s saying: “This class is not included with your membership.” Hoping you can help!

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  • Selena Lee

    Hi Allison! Thanks for a great Elements program! I want to register for next Monday and Tuesday’s Post Elements classes (1/16 and 1/17) for 4:45pm for both days but the website won’t let me. I am getting a message that says “This class is not included with your membership.” Can you please help me reserve spots for the 2 classes next week? Thanks! -Selena

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  • Clifford Simmons

    Hey I would like to register for the Post Elements class on Tuesday 1/17 at 6:45 PM. Thanks!

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