We’ve crossed the 300 mark!

UPDATE! Since posting this last night we’ve crossed the 300-person mark. Help us keep it going and sign up now if you haven’t already signed up. (And if you have signed up, convince your fellow crossfitters to sign up!)

Thank you to our latest members of Team CrossFit NYC for the 2012 CrossFit Games Open! Sign up now! (If you need motivation as to how and/or why to sign up, READ THIS!)

Brett Goldslager
Matthew Wesley
Breta Kennedy
Isaac Bauer
Annie Banfich
Joe Miller
Jonathan Kovis
Ryan Schafer
mark menard
Stephanie Brooks
Wayne Mareci
Georg Dauterman
Joe McCann
Bailey Robinson
Joshua Haney
Hannah Rosenthal

Total athletes: 288. We’re in the lead, help us stay there as other teams grow!

Thursday 120216

A: Snatch deadlift – 110% (of snatch) x 4 x 5

B: 4 rounds for time of the following:
20 Overhead Lunges with a 45#/25# Plate
20 Push presses at 95#/65#

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St.

No more excuses: Coach Will holds your hand on how to sign up for Team CrossFit NYC
Northeast Region CrossFit Games scouting report (co-written by CFNYC members Heidi Jones & Kyle J. Smith!!)
New study puts final nail in the “saturated fat causes heart disease” coffin
Lamb boom has sheep farmers flocking together
Why you may need to exercise less
You’re only as good as your recovery
War-zone Marines eating like cavemen

Our latest Elements grads, both photos courtesy of Coach Sully!



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

A: Turkish get-ups

B: Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
6 Kettlebell Swings (32/24kg)


  • Justin Katz

    A: 95-135-135-135-135
    B: 8:01 RX’D

    • Anonymous

      Nice Job, Justin!  You CRUSHED IT!

      • Justin Katz

        Thank you James

  • Matt M.

    A. 185-225-225-225
    B. 9:54 rx’d

  • Hari

    If CrossFit Enhance averages 7 people per day more than us, they will beat us.

  • Anonymous

    A: 135-185-205-205-205
    B: 10:00 (DNF) 3 rds + 15 squats, rx’d

  • Standings as of 2/15/12 8:00PM

    CrossFit NYC                         288
    CrossFit Enhance                 219
    Diablo CrossFit                      123
    CrossFit New England            110
    CrossFit East Sacramento         90
    CrossFit Milford                   86 
    CrossFit Sydney                 85
    CrossFit Chicago                83
    CrossFit Brisbane               82
    Patriot CrossFit                     82

    Total Athletes registered with an affiliate: 27,275

  • Anonymous

    A. 185-225-225-225
    B. DNF #95 … had 9 Reps to go.Begs the question however… is it better to scale lower and finish within the time limit or go Rx’d?

    • Anonymous

      That’s actually not the correct use of “begging the question” (a common error).



      • Anonymous

        thanks for that “value added” response Dickie.

        • Naveen

          It’s best to scale down the weight to achieve higher intensity, because that results in more work output per unit of time.

          how’s that?

    • Scale and finish.

      CrossFit is, first and foremost, about power output; adding more weight than you can move quickly actually decreases rather than increases the amount of power you generate during a WOD, and therefore also decreases its effectiveness.

      Related rule of thumb: your max power on a movement occurs at roughly 50% of your limit strength on that same movement.  To be able to do 95# push presses quickly for reps, you need to be able to do a single at 190#.  

      Put another way, if your 1RM is less than 190#, scale to 50% of your 1RM.  If your 1RM is 190# or up, stick with 95#.  After that, if you don’t finish under the time limit, you’re just being a pansy.

      • Anonymous

        10-4 Coach.

        this was weird one b/c i feel like if i went lighter i would have finished it in under 10min and said to myself… “i should have done that rx’d” … i was 8 reps short of completing the wod in 10min, vexing.

        • Anonymous

          Maybe since you shorted yourself 10% of the reps, next time do the WOD with 40.5# overhead and you should be able to nail it.

          • Anonymous

            ahhahaha.  i will have to order a special bumper for that.

      • Hari

        Completely agree!

  • Cassie

    A: 53-83-93-93
    B: 9:52 53#

    great WOD Sara

    • Anonymous

      Great WOD, Sara, indeed…i can’t feel my shoulders

  • Anonymous

    FYI Beyond the Whiteboard defaults to 40 lunges per round, so just change that number to 20 on the first screen and it should populate correctly for all four rounds.  Let me know if you have questions.

    SDL: 135-135-155-175-175

    WOD: 11:27 – 25# lunges, 95# PP

    Never did overhead lunges before…surprisingly the push presses were tougher…

    We just got to 300 registered…we really need to keep this going!

  • BenS

    A: 95-135-155-155-155
    B: 11:38 w/ 45# plate and 75# bar

  • JennTang

    9:14 Rx

    • JennTang

      Also, since a few people asked at the 8am class, here’s my shameless plug:


      Now taking ‘Carbomb’ cupcake shot orders for St. Patty’s Day.
      Warning: these are not Paleo.

      • Thanks for sharing Jenn!!

      • keller

        jenn’s cupcakes are awesome.  i have had car bombs, margaritas and chocolate raspberry martinis.  my favorite right now are the martinis, but the car bombs are also excellent.  don’t worry about paleo, these are proven to make you squat more and add flattering dimentions to your booty!

  • Kameron

    A: 135 – 185 – 225 – 185
    B: 9:17 (85lbs)
    Just registered for the open, but I cannot see my name on the CFNYC team page. I’m probably the 173rd person to ask this, but what do I need to do to join the team? I selected CFNYC as my affiliate and my team on the profile. Assistance please. 

    • Kameron

      Nevermind. Takes a few minutes for the page to refresh. Is there a place we can see how many people have signed up on our team?

      • Naveen

        you just have to count.  As of this moment, it’s 304 vs 225

      • I post the updated standings everyday, A little bit of bash, curl, grep and wc magic tallies up the numbers for me. 

  • Snatch deads:  155# 4×4

    WOD:  12:41 Rx’d. This is definitely one I should have scaled to 75# PPs. This definitely got the best of me especially after OHS yesterday. Great workout though.

  • DNF (only 3 rounds) scaled. My normally pissed-off shoulder was just full on angry with me haha!

    My partner at 6am Tracy was super awesome though! 🙂

    • Anonymous

      Good work, Pilota.  Tough shoulder workout after yesterday for sure…

  • Shannan Wilson

    WOD: 6:42 Rx’d 
    loved today’s workout!

    • Aaron

      nice work

  • Anonymous

    Snatch Deads: 95×1 135 x5
    WOD: 1 set of 20 PP at 95# , then scaled to 65# for the rest 
    Cheers to Conner for pushing me to finish!
    Josh’s “scale and finish” post is excellent, and more importantly, should be conveyed to the people transitioning from elements/post elements to the regular wod.

  • a. 83-103-103-103
    b. 9:26 with 53#

    my name wasnt on yesterday or today’s list of newly signed up team members for games either but i def signed up yesterday under crossfitnyc…

  • Asegal04

    A.  135, 135, 155, 165

    B.  9:16 rx

  • Avery W

    Worked with 22 kg kettlebell for three minutes sets on Long Cycle.  (ugh) Then did a subbed version of the WOD because I did so much overhead work so I subbed the WOD with 4 RFT: 25# overhead walking lunges (20) and goblet squats with 35# dumbbell (20). 6:13 minutes.

    • Kevin

      Whats long cycle?

      • Avery W

        Long Cycle is also known as the swing clean and jerk with kettlebells.  For competition, women compete by doing as many reps as they can with one hand and then switching to the other for ten minutes, where you can only switch once and never set the bell down during the set.  Men do the same thing, except with two bells!

  • FrenchPierre

    b=10:51. 2 rounds #75+2 rounds 65# ;lunges 25# plates 

  • sofia

    9:50 rx

    • keller

      giddy up!

  • dstogs

    PE 5:45

    95, 115, 115, 135,135

    WOD: 10:53 #65 barbell, #25 plate

  • BenM

    Post Elements: 5:45 
    Snatch: 145, 205, 225, 225, 225
    WOD: 8:45 #75 push press, #35 lunge

    • BenM

      Sorry… Snatch Deadlifts that is..

  • Anonymous

    6:45 Post Elements

    A: 95, 115, 115, 115, 115
    B: 12:15, #65 PP, #25 lunge

  • A. 85#, 85#, 85#, 105#

    B. 13:47, 65# PP, 25# lunges.

    Some days you crush WOD and some days WOD crush you.

  • Zoe

    A. 83, 103, 113, 103
    B. 10:00 cap, DNF. Did w/ 25#/63#, but only got through 2 PP of the last round. Womp womp.

  • The_Lisa

    Chris, Yoomi and Ross came to this evening’s NYC Endurance session, never mind the rain.
    After warmup exercises we worked on running form and technique. The workout is called Short Tosh – 3 rounds of run 100m, 200m, 400m. Rest the amount of time it takes to run each distance – not a lot of rest for this group!
    If you are members of Beyond the Whiteboard you should be able to use this link to log your times: http://beyondthewhiteboard.com/workouts/121175/browse

  • Steve Slo

    A) 135, 145, 145, 145, 145
    B) 12:19 rx’d

  • Jason L.

    KB Windmill x3 – 32kg top/40kg bottom – 32kg top/44kg bottom – 32kg top/48kg bottom

    renegade man makers, 30# DBs
    toes to bar
    13:57 – ugly…

  • Jim S

    I worked out in DC at Crossfit Old Town Alexandria today. It was a partner wod. You go / they go Amrap for 30 min:
    200m run
    200m row
    20 dumb bell push press (I used 30, my partner used 35)
    20 ball slams
    I partnered with my friend John (that’s him behind Peter when he visited NYC http://www.crossfitnyc.com/2012/02/03/sat-feb-4/ ). Let me just say this, if you want to flirt with Pukie do a partner wod with someone that is much better than you. I could hang with him on the running, rowing, and ball slams reasonably well, but by our third round I was slowing down on the push press pretty bad. So, not only was he stronger than me, I was giving him 60 or 90 seconds to breathe. I could barely get my feet out of the rower straps before he was done with his push press. Feedback loop of doom. Anyway, awesome workout.