Tuesday 121002

Black Box WODs (check schedule for times and locations):
2011 Regional Team WOD:
For time:
250 Pull-ups
250 Kettlebell swings (24kg / 16kg)
250 Double-unders
250 Overhead squats (95lb / 65lb)
Teams of 4. One athlete working at a time.

Beginner WODs (check schedule for times and locations):
A: Press 3×5

B: “Big Talker”
10 Rounds for Time and Load
3 Power Cleans
2 Front Squats
1 Jerk
5 Pushup penalty for each failed round.

CFE WODs (6am, 7am, 8am; meet at 28th St.):
‘Fast Fifty’: It’s time to test your SHORT sprint. 10 X 50m sprints.

Coach Sofia’s “Lords of the Rings” Elements grads:

Steven Rinella “MEATEATER” event TONIGHT at CFNYC!
SIGN UP for the first-ever CFNYC TRACK MEET! (Sat. Oct. 13)
Moving beyond the pull-up
Calorie control guide for men and women
One wabbit
Stop being lazy! / Wrap it up
The power of negative thinking

Coach Joe’s TEAM DIESEL!

Coach Nick’s recent Elements grads (from left): Michelle, Allison, Jake, Bill, & Faraiy:

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

Black Box WODs (check schedule for times and locations):
A: Back squat 3×5

B: “Jackie”

For time:
1000 meter row
45#/33# thruster, 50 reps
30 pull-ups

Beginner WODs (check schedule for times and locations):
2011 Regional Team WOD:
For time:
250 Pull-ups
250 Kettlebell swings (16kg / 12kg)
250 Double-unders
250 Overhead squats (65lb / 45lb)
Teams of 4. One athlete working at a time.

CFE WODs (6am, 7am, 8am; meet at 28th St.):
4 X 400m with 2-3min rest in between.


  • Caley

    Mmmmmm … 50 thrusters! I’m digging’ it.

  • V

    Kickass WOD today!

  • Diego

    Left a pair of asics at the 26th st gym. I’ll pick them up tomorrow so feel free to throw them wherever that is out of the way except for the trash can. Thanks

  • Jim S

    First day back after four day hiatus. Tried to give my knee a few days off, it still hurts, I’m tired of waiting. Dropped in at Crossfit Evolving in London.
    A: 6 sets of 8 dead lifts. Quick up, 3 second on the negative. 2 @ 155, 4 @ 165
    B: 3x
    500m row (sub’d for 400m run)
    12×24″ box jump
    12xHSPU (1 45′ bumper)
    12xburpee pullup
    I needed that. Oh, and everyone in the class commented to me about the colossal U.S. failure in the Ryder Cup. So there’s that.

    • reisbaron

      Kelly Starrett – 3 Part series on solving knee problems – http://bit.ly/Hg7ndQ

      • Jim S

        Thanks Reis. That’s good info. I think I hurt myself a month and a half ago during the last round of a Barbara when I was really tired and my squat form went to shit.

  • reisbaron

    Teamed up with Mark & Lea (visitor from Boston). 190 reps of each – 25 min cap

    Approximate results: 55 – 60 – 50 – 28
    (black band on pullups – barbell jumps)

    OHS unfinished…we got around 60 reps total by the buzzer. Good team!

  • joncoffey

    6:15 beginners’
    Kruel of Koach Kyle to add lunges to the warmup after yesterday’s WOD.
    A: skipped
    B: Worked up to 125#, not for time
    C: “Kyle Yoga”

    Koach Kyle Footwear Update: Kongratulations to Koach for his first pair of real shoes (retail value north of $50). New Balance Minimus 1010 Trail, if I’m not mistaken?

    • correct you are. so far, so good. i haven’t had to kick anyone in the face yet, i think my hiking boots were better suited for that.

  • Albert Insogna

    Great team WOD today with Joe and Soren (sp?) 20kg swings, 75 OHS, time unknown.

  • Jason L.

    team of 2 with ryan in the 1pm class – 28:15 w/ 200 reps of each Rx’d

  • Aaron Segal

    WOD with Mikex2 and John 34:15 rxd

  • Jeff D.

    Beg. WOD: 85, 105,115, 125, 135, 145, 155, 165 (fail on clean), 145
    Any shot of a weekly GOAT class? Or is there any open gym time? Lot of stuff that I would love to work on but always feel like I’m in the way when I try to sneak it in before or after class.

  • David Stogsdill

    6:00 WOD
    Team WOD with Ben, Brady, and Juan — 36:10
    24kg KBS/#65 OHS, nice work Ben and Brady with 95#OHS

  • Andy Graves

    Teamed with Sam and Freddy for 185 of each, Rx’d. Really enjoyed that.

    Sully for warmup, “okay, let’s do one length of farm animal stretches. First, bunny hop (sadly, I am not kidding about this one). Now do the turkey, that’s like a nice barn animal that is done like the duck but flap those big wings of yours. Next, the chicken, that’s an animal that’s like the duck but I want you to jerk your head back and forth. Last animal, let’s do the wheel barrow (again, sadly, not kidding).” The lack of serious beard mojo has him confused. Let’s start slipping Rogaine into his coolaid.

  • meret

    black box wod. got cut off at 40 mins with only 7 OHS to go! boo!