Monday 120924

Black Box WODs (check schedule for times):
A: Clean & Jerk 5×2 @ 85%

B: Tabata ring rows

Beginner WODs (check schedule for times and locations):
A: Mobility Work

B: Modified “Helen”
Three Rounds For Time
50 Double Unders
21 Kettlebell Swings (16 Kg / 12 Kg)
12 Pull-Ups

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Tag Team WOD: One partner runs Shuttle Sprints while the other performs an exercise and then the sprinter tags his/her partner and they switch roles. The three exercises will be burpees, pushups, and tuck jumps. Total Rounds for time will be 3.

Pre-race at Fitness Magazine 4-mile race: (from left) Cheryl, David, Sam, Ben, Heidee, Jon, Cecilie, and Brian (click here for an entire photo album from that day on our Facebook page). And speaking of competing at running…have you signed up yet for the first-ever CFNYC Track Meet? (Oct. 13th 1st event starts 10am). Do it NOW!

A must-read: “CrossFitting for Jacob” by Keka about Reis
There’s a better way to tie your shoes (video)
Study: Athletes perform better under pressure when they make a fist with their left hand
Avoiding sugared drinks limits weight gain in 2 studies / Are liquid carbs evolutionarily novel?
7 sizzling reasons women need to lift weights!

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

Black Box WODs (check schedule for times and locations):
A: Russian gymnastics warm-up

B: 21-15-9 reps for time:
95#/65# Hang squat clean
Handstand push-ups
185#/135# Deadlift
Ring Dips
(One bar per person; unload and reload as needed.)

Beginner WODs (check schedule for times and locations):
A: Clean & Jerk 5×2 @ 85%

B: Tabata Ring Rows

CFE WODs (6am, 7am, 8am; meet at 28th St.):
8 X 200m with :90 rest in between.


  • Good to be back to regularly scheduled programming!

    5×2 Clean and Jerks: max 205# (felt so out of practice)

    Tabata strict pull ups: lowest score: 2 pull ups

  • reisbaron

    CMC was a total blast…nice job everyone…CFNYC was out in full force! To anyone who considered doing the race but missed it for whatever reason, just know that it’s such an excellent test of everything we do in the gym…I highly recommend it for everyone next time around, no matter what level of ability you are. Trust me, the course took me 1hr 43 mins…good for 1149th, but better than 60 competitors! Just show up and do it…such a great experience!

    Clean & Jerks – 115-135-155-175-185
    Tabata Pull-ups – 2 per round

  • Albert Insogna

    A: 115#
    B: Coach Will’s tabata pick-2: I went with double-unders and pushups.
    DU: 26/32/28/23/20/17/20
    PU: 10/10/10/8/8/8/6/6. Next time I really need to pick a realistic number for these and stick with it.

  • Aaron Segal

    175 185 195 205×1 215 clean, no jerk (cleans felt really strong today and could have gone heavier, jerk was limiting factor.)
    tabata pullups 35 ish, last 2 rounds were kipped

  • joshargh

    Re – shoelace tying. The video implies, but doesn’t state, that you can also flip your starter knot, and leave everything else unchanged. I mention it because I think this part is easier to relearn. Someone taught me that a few years ago – if your laces come undone, whichever one you normally start in front of the other, just switch that, and change nothing else. Perfect laces ever since!

  • reisbaron

    For those who did Tabata Strict Pullups, here’s the link to this workout on BTWB:

  • Jim S

    A: 5×2 C&J @145lbs
    B: tabata strict pullup. Severely over estimated. 🙂
    5 5 5 5 3 3 2 2

  • Justin Katz

    Black Box WOD
    B: 28:59
    Hang Squat Cleans-95#
    HSPU-Subbed Wall Walks 7-5-3
    Ring Dips-subbed GHD Dips 21-15-9