How heavy? You decide.

Reminder: 2010 CrossFit Games Champion Graham Holmberg tomorrow at 7:45pm–FREE and open to the public (44 West 28 Street, 2nd Floor).
Tomorrow’s 7:30 Mobility and 7:45 Post Elements classes are canceled.

Tuesday 120117

A: Snatch balance – 2 x 3 @ 70%, 2 x 3 @ 75%, 3 @ 80%

Three rounds for time of:
10 Deadlifts
30 GHD sit-ups

Post deadlift load and time to comments.

NOTE: Tonight’s NYC Endurance Running Class meets at 6:30pm in Central Park!

Do we know what paleolithic humans ate?
5 easy ways to eat local
How to get out of good-food jail
Dopamine: Why “just one bite” doesn’t work
Duck fat fries in NYC. (You’re welcome.)

Gawker declares CrossFit ‘over’
Nature’s finest gift to you
The fragile teenage brain: concussions in high school football

Coach Sully got the brilliant idea to start having his graduating Elements classes name themselves and he’s taking their graduation-day pics and sending them in for blog posting. So say hello to Team Alpha 28 (the first class to graduate from 28th Street!) and Team Rampage!

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

2-position clean (floor, mid-thigh) – 2 @ 75%, 2 @ 80%
Front squat – 5 @ 75%, 2 x 4 @, 80%, 2 x 3 @ 85%


  • Justin Katz

    A: I didn’t know 1RM
    Started with 65 for the first set
    Did 45 for the next two sets
    B: 6:09 RX’D @ 185

  • Anonymous

    A: DL / GHD WOD … 6:22 @ 225  rx’d 

    B: Matt M. Wounded Calf Special… “lynne” – 120 …  #185

  • Hari

    Reminder: 2010 CrossFit Games Champion Graham Holmberg tomorrow at 7:45 
    (44 West 28 Street, Second Floor)Tomorrow’s 7:30 Mobility and 7:45 Post Elements are canceled.Don’t miss this!

  • Anonymous

    I am impressed with Will and Sara.  They managed to run the 7am WOD class without it degenerating into chaos, despite having eight times as many people as GHDs and elements and personal sessions taking up a large part of the gym.

    A: 95#, sets of 2-2-2-3-3
    B: 10:35 at 225#

    • Hari

      I am consistently amazed by Sara’s and Will’s logistics skills. However, we will not be taxing their limits much longer. Expect a 30% to 40% reduction in crowding when we start new AM Post-Elements classes on 28 Street and move over the Tues-Thurs AM Elements, by the end of the month. 
      (Also, starting next week, the 6:15 AM class will have the official start time moved to 6:00 AM and will run a full hour, like all other WOD classes.)

      • Matthew Winkler

        Once you are fully moved into the new space, have you decided is 6am will be the earliest class time?

        • Hari

          We’re constantly adding classes as needed. We fully expect that a 5:30 AM class is in our future.

      • Scott Root

        Great news on the 6:15 change, time for the 7am to start on time again!!

  • A: 3×33#, 3×33#, 3×43#, 3×43# and I did not drop the bar on myself. o/
    (I think practicing with a couple OHSs before doing the actual Snatch Balance helped.)

    B: 6:15 @ 103# and a mix of v-ups and bent leg crunches

  • Anonymous


    V-Ups (ouch!) – 245#

    Looking forward to tomorrow night!

  • Thoughts on the Gawker article?

    • Anonymous

      I think it’s hilarious, and despite the standard digs a la “cult” and puking, I think it’s how a lot of long-time (if 5ish years is really a long time) Crossfitters will feel once the Reebok explosion takes hold.  At the end of the day though it will be hard for people to just come up with an alternative because of the newfound popularity.  It’s not the same as Arcade Fire fans abandoning them after they play Madison Square Garden.  We don’t have a lot of other options that feed the same addiction.

      • Jim S

        It won’t change much. But I wouldn’t be surprised to see more boxes at some point go independent ala Catalyst Athletics in Santa Clara.

        Btw, how are people picking weight for the deadlift?

      • Steve Slo

        …but to be fair …Arcade Fire really started going downhill about the same time they started playing MSG.

    • Kate J

      Yes, it was poorly written and should not be refered to as an “article.”

    • Rory
      • Nice find Rory. I’m glad CF is gaining popularity and in the end I think all of this publicity will be great for the brand. As long as they don’t sell out completely, which I don’t think they will, they will keep the integrity of what crossfitting is all about.

    • I thought it was really funny.  Now having seeing various incarnations of Crossfit the past five plus years, this backlash has ALWAYS been there.  Whether it was from other types of “fitness” professionals or internet forums, CF has been getting flack (deserved or not) from day one.  

      Also, if this means I don’t have to recite “Fitness in a 100 words or less” to explain what Crossfit is to people (even a year ago I still got quizzical looks as to what I do), that makes me happy too.

  • Cassie

    9:57 with 125# DLs and GHD sit-ups..i expect that by thursday i won’t be able to sit up properly..
    moment no. 2302983405 of why i love sara carr
    on my 25th rep of the GHD sit-ups in my last round..
    me: sara, fuck, i’m stuck, i can’t get back up, help! (hanging off the GHD)
    sara: (walks by, not bothered at all, smirks) hell no, get yourself up
    me: i can’t..really i’m so stuck 
    sara: straighten your legs! i’m not helping you
    me: ugh FINE!

    • Sara

      Reason no. 564328931 why I love Cass:  She gets stuck at the bottom of a GHD sit-up and actually thinks I’ll help her up.  

  • Rory

    A: 65, 75, 85, 85, 95
    B. 7:04 #205 w/ V Ups instead of GHDs (2/3 of my WOD was done with my version of V ups and then Sara crushed me by showing me the real version…GHD’s might have been better)

  • I am still not that comfortable with the dead lift movement: 185# 9:31

  • Anonymous

    I was able to workout in the new space last night and I loved it! Can’t wait to see it when it’s all done! 🙂

  • Anonymous

    Wendler Backsquat deload week…nothing better than seeing 115 x 5.

    WOD: 6:06 (315#)

  • BTW, what ever happened to the BJJ class that was scheduled before the holidays? Is that going to be rescheduled? Thanks!

  • Mike K

    For the DL weight, I’d recommed anywhere from 50-70% of a 1RM depending on how advanced you are and how comfortable you are keeping good form on the movement.
    Shouldn’t take more than 10 minutes unless you went very heavy.

  • Jim S

    A: 2x3x70lbs 2x3x75lbs 3×80
    The snatch and snatch progressions continue to hurt like hell. They are the most painful thing I do in crossfit. But I appreciate how much you guys are programming them though. I needed the work and these last two weeks I have seen awesome progress. I’m not even crying out in pain when I lower the bar to my shoulders anymore. Thx
    B: 155lbs, 40 sit ups (no GHD machine here). 6:59
    Went with 50% of 1rm and that was too light. The deadlifts were sort of a quick diversion in the midst of a bunch of situps. Should have gone with 65 or 70%.

  • Asegal04

    A. 65, 75, 85

    B. 225 deadlift and ghd’s rx’d. 5:23. Should have gone heavier on deadlift, always next time

  • Steve Slo

    A) 95, 115, 125

    B) 8:37 (I think that’s the correct time… it’s definitely in the right ballpark).
    225# DL’s and GHD’s RX’d

  • Zoe

    5:39 w/ 143# and GHDs rx’d.
    Probably could have finished closer to sub 5 except for a minor GHD traffic jam. Which means next time I should probably go heavier on deadlifts.

  • Jason L.

    6:48 @ 315#

  • Matt M.

    Lynne with Greg W 
    185# (bw + 10lbs)
    9/21- 8/16 – 7/14 – 5/13 – 5/14 =112
    Felt great to be back. Thanks Greg and Mike for joining me today.

  • Anonymous

    A: 33-33-38-43-43-48
    B: 5:00 @ 113# and situps  -; 

  • Anonymous

    85, 95, 105
    6:48, @ 225#, abmat situps unanchored