Morning Post-Elements Schedule Change, Bras, and the Open!

Wednesday 120201

A few special announcements – please read all the way through.

MORNING POST-ELEMENTS SCHEDULE: Effective immediately, the weekday morning Post-Elements classes will be offered at 6:30 AM and 7:30 AM only. There will be no Post-Elements classes at 6AM, 7AM, and 8AM.

We believe this will give our members the maximum flexibility in the morning. We do not yet have showers operational at 28th Street, where we run Post-Elements, but members are welcome to use the showers at 26th Street, which should be readily available due to the off-set hours.

Post-Elements classes follow the general format of the regular WOD’s, and members who arrive late for the 6:00 AM or 7:00 AM Elements, will be asked to join the 6:30 AM or 7:30 AM Post-Elements. Also, experienced members who find these hours more convenient are welcome to shift.

SPORTS BRA ORDERS: Female athletes interested in sporting a CFNYC sports bra (pun intended) – fill out our size form here!

REGISTER FOR THE CROSSFIT GAMES OPEN TODAY: Click here to setup your profile! If you have questions, see a member of the coaching staff.

100 Pull-Ups
100 Pushups
100 Situps
100 Squats

Post time to comments.

Compare to 111015.

NOTE: This morning’s NYC Endurance running class meets at 6:30am at 25 W. 26th St. location.

* * * * *
CrossFit Games OPEN practice

Anyone may participate. Movements will be judged and strategies pre- and post-WOD will be discussed.

It is recommended that you try to perform the workout as RX’d.

The schedule will be:
Sat, Feb 4 @ 4:00PM – WOD 1
(movements will include back squat and ring dip)

Sun, Feb 5 @ 2:00PM – WOD 2
(movements will include power clean, front squat, toes to bar, handstand push-ups)

Sat, Feb 18 @ 4:00PM – WOD 3
(movements will include row, wallball)

Sun, Feb 19 @ 2:00PM – WOD 4
(movements will include jerk, pull up, double under)

Email if you plan to attend or have questions.

* * * * *

Eat quality protein, get lean?
Bonnie Bassler on how bacteria “talk” (video)
2 days on a farm changed my life
Roasted balsamic acorn squash / Kids love this sh*t

Holmberg talks consistency (co-written by our very own Ashleigh V.!)
Mobility and health: Some thoughts
Personalized health data, tailored medicine, and the end of illness

* * * * *

Here’s Cindy L.’s report on her experiences at the “Hail to the Queen” competition she did this past weekend:

“It was a big learning experience to compete in my second CrossFit competition. Going up against such powerful female athletes of all ages was inspiring and motivational. I am a big believer of ‘Strong is truly beautiful.’ Erica did an amazing job and I have much to improve upon in order to take me to the next level. Competing is a great way to learn what your strengths and weaknesses are a good way to keep you on your toes. Ultimately, I am not competing with anyone else but myself but even then, there is always room for improvement.”

Cindy on jump rope:

Erica & Cindy all smiles:

The ladies and their cheering crowd: (from left) Stan, Erica, Kelly, Coach Mike, Cindy:

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

A: 2-position clean (floor, knee) – 70% x 2 x 5

B: Complete 3 rounds for time of the following:
5 Deadlifts @ 275#/180#
10 Goblet Squats @ 32kg/24kg
15 Kettlebell Swings @ 32kg/24kg


  • Anonymous

    I’ve heard a joke that you can tell a CrossFitter by how many callus removal gadgets they have in their medicine closet. Seeing as how we’ve got Angie today and a lot of grip-heavy work on Thursday…found this great review of different callus-care products that others may yet find useful:
    Don’t wait till you get a tear!

    • Anonymous

      Could there be a more comprehensive list?  Thanks so much for this!

    • Thanks for this list as well! 

      whats missing from the list is a scissor to cut the dead flaps of skin off. I would use a cuticle scissor, but I’ve been using the scissor on a swiss army knife because that’s what I have right now =P. 

    • Naveen

      I don’t see a Dremel on the list.  This has been the best purchase I’ve ever made for my hands: 

      • Dremel? you are hardcore Naveen! I use the Dremel to sand down my dog’s nails 🙂 

        • Naveen

          It sounds more hardcore than it actually is.  I use it on setting 2 out of 10.  If you don’t mind breathing a mist of dead skin powder, it will leave your hands in perfect condition – flat, but still tough. 

    • Anonymous

      On the tearing note, a lot of people over chalk which causes two things to happen:

      1) creates a crutch for you to lean on thus limiting your grip strength

      2) causes you to rip.  Using chalk helps your hands stick to the bar, as you do pull-ups your skin is moving around on the bar but if your fingers are not moving you will obviously tear. If you don’t use chalk and your hands are wet/slippery, wipe them off on your shirt or a towel and keep moving.

      Solution: make tape gloves/grips.  If you BRING YOUR OWN ROLL of tape to the gym, most (if not all) of our coaches can make you tape grips which can and should be reused numerous times preventing you (or us) from having to buy 100’s of rolls of tape a week

    • Great list! 

      But I’m with Andrew-  cuticle scissors  are am ust! Mine are Sally Hansen ( so girly but use them for hardcore things haha) that are curved on one end – this is perfect for cutting off skin flaps like the one i got today from this WOD. The curved end fits under the flap  so it cuts in a straight line. 

  • Erika Ramos

    it’s my crossfitversary! 

    angie: 26:00 – green and orange bands, pushups off a box. werQ! 

    • Cassie

      Happy anniversary you crazy woman!

    • Anonymous


      You’ve proven yourself to be a relentless ass-kicker!  Congrats on a huge year of progress!

  • Anonymous

    17:23 rx’d

  • Anonymous

    25:47…kipping pull ups to 50, then orange band then black band for the last 20

  • Matt M.

    Angie: 17:02 rx’d

    • Erika Ramos

      you and your stupid boot. good job!!!!

      • “stupid boot. stupid squats. finishing first in the class.”

        Erika to Matt after he killed the WOD with a torn achilles. 

        • Erika Ramos

          i also said “NO EXCUSES!”

  • Rory

    Angie: 23:22 rx’d

    thanks to greg w. for the push at the end

    hands in bad shape

  • Anonymous

    Angie 30:45 RX’d 
    Epic fail…

    • Anonymous

      you finished it as prescribed…! that’s no where near an epic fail.

      Quitting, throwing up, and losing control of your bowels… that would be an “epic fail”

    • With the girl WODs just completing them Rx is admirable! Not every day is a PR day, that’s what I had to tell myself this afternoon 

  • Naveen

    25:22 rx’d.  Not too pleased about the pushups – I was down to 3s and 4s before 50, and two years ago I could do 50 pushups in a row.  Starting tomorrow, I’m going to adapt one of the pull-up training methods for daily pushup work.  Any recommendations?

    • dan def 

      Pavel fighter pull up program.  Although unsure how well it fits as applied to push ups, I swear by it for pull ups.  

      You may also benefit from spending  time before or after class working on your bench press.  Ring dips and ring push ups will also assist your push up strength and stamina.    

  • Let the games begin….
    Looking forward to see how everyone does at our gym

  • Jeff K

    26:40, I think. Did more bleeding than I would of liked. Naveen, I was thinking the same thing. I am going to use the format from the fighter pullup program:  Hope that helps.

    • Naveen

      Thanks for the suggestion – exactly what I was looking for.  I’ll start tomorrow – thinking about starting at 15 with parallette handles and elevated feet to target a better range of motion.

  • Avery W

    I didn’t have a chance yesterday to post my Congratulations to the ladies that competed this past weekend!!  It’s so exciting to see ladies at the box stepping it up and competing – though comps are a lot of fun, they can be a really nerve wracking experience!  Next time, I hope have the day off so I can be there with you.  Watching!  🙂

    • Erica108

      Thanks Avery, my inspiration! 

    • Cindylaifitness

      Tks Avery! We need more women stepping up to represent!

  • 23:53 Rx’d. Damn you pushups!!

  • 32:09…A huge thanks to the 7:30 Post Elements class for helping me through the workout.  Jumping pullups, and knee pushups.

    Cant wait to hang with Angie again and see how I improve!!!

  • 32:01 Rx  – Push ups are my weakness. 

  • Steve Lynch

    Does anyone know if there is a 7:30 mobility class tonight? 

  • Jason W

    13:49 rx’d

    Pullups: (20)(15)(8)(7) 5s the rest of the way
    Pushups: (20)(10)(10)(5)(5) 3s the rest of the way
    Situps: (30)(20) 10s the rest of the way
    Squats: unbroken

    how i wish i weren’t still blown out from chelsea/DT.

    Also, today is very much about VIRTUOSITY–doing the common uncommonly well. there’s no reason to short reps or miss a range or motion. Believe it or not, getting your chin over the bar, your chest to deck, and squatting below parallel is going to help you get into positions with high muscle elasticity which will make things easier.

    • Anonymous

      awesome! 13:49 is pretty insane Jason.  well done!

    • beast!

    • Great time !

    • Anonymous

      I’m in awe…

    • Anonymous

      Fantastic work there Jason…truly inspiring.

  • Anonymous

    17:00…Craig told me some of my squats were not coming to full extension at the top but thanks for keeping me honest and letting me know half way through dude

    Pull-ups: 10-10-9-9-8-8-7-7-6-6-5-5-5-5-4-3-3
    Push-ups: 5-5-5-5-5-5-by any means necessary form here
    Sit-ups: 25-20-15-10-10-20
    Squats: 40-20-15-10-15

    Things not to do the day before Angie: 100 GHDs

  • Asegal04

    Angie: 17:00 even

    Pull ups:  had a good routine until 50
    Pushups: 20, 10, 10, 10, 10 then 5’s
    Situps:  40, 20, 10, 15, 15
    Squats: don’t remember

    I always need to work on something and now pullups have replaced double unders and ring dips.  Good working with Coach Craig today…

  • Angie Rx – 26:XX  . Not every day can be a PR day, I am a good 3 min off mine but I am coming back from bronchitis and I am happy with the quality of my reps – even though this means I had to no rep myself constantly on the pullups. That’s a lot of wasted energy!!! – my kip falls apart when fatigued so I will definitely be working on that!  
    As usual, pushups were the hardest and after 20 I was failing anything past sets of 2s.   The 10-10-9-9-8-8 strategy really helps with my counting for pullups and pushups. Even if you can’t do 10 unbroken, breaking it up like that was less mentally taxing. Each time you move on to a different number, it was a little victory. Thanks coach craig for suggesting! 

    Did the situps unbroken and almost unbroken squats ( 2 sec shakeout at 75 and 85). 
    Solid effort by the 1 pm crew. Y’all killed it! Very excited to be a part of Blackbox 🙂 

  • Reebok is making men’s oly shoes!

    I have a coupon I need to use asap, can someone who knows what’s up tell me if these look  legit. I know it’s difficult with limited info, but there are some smart people on this msg board…

  • Peter F

    19:56 RXed

    I was pretty amped to get sub 20:00, but even more excited about not tearing my hands!   Racing John made it more fun.  

    Dreading/looking forward to tomorrow.  Heavy deadlifts for time are definitely not my forte.   

  • Jim S

    Angie Rx’d 26:38 (splits at 10:29, 17:06, 23:16, 26:38)
    DNF’d last night (killed by cleans) and 2 min off pr tonight. I guess it’s a mental toughness week. But it’s all good. Fortunate to be able to forget the work day during 400 reps of being fully present. Plus, tomorrow looks fun. 🙂

  • 27:28 with green band + red band and push-ups off knees. I should’ve used one less band at least tried RX’d pushups. 

    As punishment I cashed out by doing 300 single unders, 3 x 100 unbroken. 

    I WILL get to double-unders.

  • 27:28 with green band + red band and push-ups off knees. I should’ve used one less band at least tried RX’d pushups. 

    As punishment I cashed out by doing 300 single unders, 3 x 100 unbroken. 

    I WILL get to double-unders.

  • Annie

    RX 28:29 good to be back

  • Thebrownster

    Does anyone know if the super-early Post Elements classes are at 26th Street or the new location? The original post said 26th, this updated post says 28th….

  • 13:42 RX’d (PR)

  • Ashill34

    22:30 rx