Black Box WODs: Tuesday 120724

Black Box WODs at HR:00
A: Push Press 5×2 @ 85%

B: Goat practice

Former CFNYC coach Chris A. (a.k.a. CAIN) writes: [Coach] Avery with Natalie Burgener at my house [in Chicago] this weekend, trying to learn how to snatch 105kg while weighing 63 kg! P.S.: If you think Natalie’s fast in the video from the Worlds/Olympics, she’s MUCH faster in person. Pretty amazing.”

Go read and comment on Coach Jason’s article: “What I’ve learned and where I’m going”
The story of the greatest Olympic race you’ve never heard of.
Orange juice limits postprandial fat oxidation after breakfast in normal-weight teens & adults
The beauty of CrossFit
Not skinny, just strong
When someone asks what a pood is
How to start conversations that make instant connections

Here’s what’s on tap for Wednesday’s Black Box WOD classes at HR:00 and HR:45:
A: Russian gymnastics warm-up

B: Clean one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments.

Here’s what’s on tap for Wednesday’s CFE WOD classes at 6am, 7am, 8am:
All Hail to the half mile! It’s 800 meter day with Coach Heidi. How many? Four! 4 X 800m with full recovery.

Meet Coach Heidi at 28th street at 6am, 7am, or 8am. It’s free to all CFNYC members and $10 for non-members.


  • d_simon

    left a blue button-down on the hangers at 28th St. will it still be there tomorrow evening?

  • Paul s

    Avery, such an awesome pic.

  • kev p

    Truly amazing to have an Olympian coaching you…at home no less!

  • #averyisawesome.

    • Steve Slo


  • michelle_gr

    So jealous! Avery, ask Natalie to come coach an Oly class here in NY!

  • Daniel K.

    Awesom pic Avery, and super cool to O lift with NB!
    And imagine my joy at coming in today and having Sara make me do Fran. Ouch.
    4:41 rx.

  • Avery W

    NB was a great teacher. It’s true – you don’t realize how precise, crisp, FAST, and technically sound an elite lifter is until you get to see it in person. Bananas working with someone who has lifted half their life at the national/international level.

    It really drove home how much more I need to work on my mobility and flexibility (see Jason’s article on making this same point!) as well as my core strength/stability in every position of the lifts. Also if I want to lift more, getting stronger isn’t the biggest part of the equation especially with my body type as there will be a limit to my ability to gain muscle and strength at my age – I have to work on technique. She’s pretty much booked for seminars until the end of the year, but it would be fantastic to have her come visit us at NYC!

  • reisbaron

    Go Avery! What a great shot, and a cool opportunity to get the level of coaching you deserve. Very inspiring…

    Push Press 5×2 – all sets @ 185#

    GOAT – Strict Pullups (2.5″ band) – 40 reps (sets of 5)

  • Albert Insogna

    Awesome pic.

    A: 5×2 @135
    B: Goat- back squats 3×5 @135 #chickenlegs

  • Aaron Segal

    Push Press: 185 195 195

  • Andy Graves

    Avery-totally awesome, very happy for you.
    Push press 5×2 up to 145PR
    Goat-several things, first worked on mimicking Sully when he gives us one of his axioms. Then muscle ups with the group but my hearts not in it because I think I am too fat. Second, butterfly pull-ups-actually got a few. Some overhead snatch, squat work. Then more butterflies because I was totally into that.

    • Andy Graves

      I forgot, Jason, good article, thanks for that.

  • james_vergara

    Nice strength work with Brady and Andrew F.
    Push Press: 2 x 135, 145, 155, 175, 185(pr), 205 (fail)

    Goat work: Fran, since I couldn’t make it into the box yesterday. Thanks Andrew F. for going through it with me. Fran as rx’d: 6:19. A 3:24 improvement over 11/08 when I used 95# but a band of some sort on the pull ups

    • AndrewNYC

      Push Press 2 x 135, 145, 155 , 165 fail, 165 x2 PR
      Fran: 10 something (was too smoked from the PP’s I think)
      Nice work James on the double PR!!
      Another great class by Coach Kevin.