Monday 121022

Please note that all of today’s CFE WODs are cancelled. The rest of the week is normal schedule for CFE WODs.

Black Box WODs (check schedule for times and locations):
A: Clean & jerk skill work

B: “Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood/1.5-Pood Kettlebell swings

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

B: “Nancy”
Five rounds for time of:
400 meter run
95#/65# Overhead squat, 15 reps

We were so very proud to host a CrossFit Level 1 certification this past weekend at our 28th St. location. There might be a few faces in this picture you’ll recognize, too. Click on the photo to see it full-size.

Mindfulness in a nutshell
Top 2 tips to baking with coconut
Escape. Reset. Return.
Who is the fittest man of all time?
This study makes no claims. But I bet other people will.

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

Black Box WODs (check schedule for times and locations):
A: Deadlift 5×5

B: Max 1-Arm Hang

C: Max Plank Hold

Beginner WODs (check schedule for times and locations):
A: Clean & jerk skill work

B: “Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood/1.5-Pood Kettlebell swings

CFE WODs (check schedule for times and locations):
Time to grab your ‘bell!’ Kettlebell swings/lateral walk 25 meters, broad Jump back that same distance and then sprint 100 meters. 6 Rounds.


  • taina r.

    pinkyyyy!!! m/

  • Jason L

    patrick looks like he has photo bobbed..GOLD!

  • reisbaron

    If you did the 5-Round Squat Clean & Jerk complex with Sara this morning, you can find it on Beyond the Whiteboard here:

  • I feel like my last two or three posts have been complaints, so I apologize in advance but here is another one. I promise I’ll post something positive soon!

    This morning, the showers at 26th street werepretty filthy. There was dirt/mud caked on the northwest and southwest stall floors, along with various other bits of
    dirt that could be picked up by a broom/mop/swiffer. The northeast shower stall, which I showered in, had a huge hairball floating by the shower drain along with the usual crud (official term). It was actually so unhygienic looking that I was compelled to go and get a towel to pick it up myself so that the next person at least didn’t have to deal with the hair plug, although the rest of the dirt would remain.

    Without a doubt you have a large volume of people changing (with shoes on, apparently, which would account for a lot of the dirt) in the shower stalls as well as a large volume of people showering. So I understand that they are probably pretty difficult to stay on top of. However, it seems that most if not all other facilities that offer showers understand this variable and account for it, because it’s a basic matter of hygiene and sanitation.

    At times, I’ve personally encountered/dealt with various degrees of dirt ranging from a little light dust to complete gnat/fly infestations in each of the showers over the summer. I’m unsure if people aren’t complaining about it, or if management is not looking, or both, but it just seems like it’s a problem that is completely easy to fix (hire a night time cleaning crew along with someone to spot-clean during the days) but has not gotten to the solution that it needs to just yet. Would love it if you guys could arrange for a permanent solution sometime in the near future.

    • While I appreciate the input, I think today’s mess may just have been an artifact of the Level I Cert and Halloween party happening this weekend.

      On a normal weekend, we only need enough janitorial bandwidth to keep 28th St. clean. This weekend, because of the cert and the party, we had at least triple the mess, and Mike and co. have been working overtime to keep up. Considering that, I think they’ve done pretty heroic work.

      More generally, we do have full-time janitorial staff during the day, and in the last couple of months we’ve added a night-time cleaning crew to supplement. We’ll keep an eye on things, and are happy to keep spending on this front as needed, though I think we’re basically on top of things at the moment for at least the normal flow of business.

      • Dirty B-room

        Feedback and explanations on why this happened are kinda useless, because while they help understand the origin of the problem they don’t do much else.
        While I am sure heroic work has been done this was simply a product of poor planning and/or management. Like many of the unfortunate issues at the box.Bathrooms and showers (and floors) are pretty dirty on a regular basis. This isn’t something new and it used to happen even more a year ago. While I understand the events of this past weekend required an extra effort, I don’t really get why cleaning couldn’t have been planned in advance. If you can’t keep the bare minimum standards for members for the regular activities maybe you should abstain of planning extra stuff.

      • Thanks Josh. It’s actually pretty frequently an issue that the showers could use better maintenance (see my point re: summer gnat infestations). Personally, an easy solution instead of complaining would just be to shower at home, unfortunately I live by Wall St and work in midtown, so it’s not practical for me to loop back downtown in the AMs. Thus, i’m reduced to complaining. 🙂

        Basically, if you wouldn’t let your mother shower in those bathrooms (I would die before I let my mom see my shower like that), you shouldn’t make your customers put up with it either.

        • Scott

          +1 been showering at the box for 3 years now. Guess I’ve gotten used to it but it seems they are cleaned no more than once a week, if that, and the curtains are rarely replaced… With the upcoming change in scheduling in the morning I’m afraid the problem with wait times and cleanliness is only going to get worse.

          • Looks like it’s time to re-look at shower maintenance. Thanks, all, for the head’s up.

          • thank you!!

  • reisbaron

    Clean & Jerks @ 95#

    Nate: 7 Rounds
    black-banded chest to bar – parallette dips (elevated)
    HSPU Rds 1-5 45+10, Rds 6-7 45+10+10 – 2 Pood

  • BenS

    Nate: 9 rounds with chest to bar, a combo of parallette and ring dips, HSPU w/ one 45# plate, 24kg kettlebell

  • Albert Insogna

    Nate: 9 rounds + partial up to the swings. Got 6 MU on the bar, the rest were 2x pullup/dip subs.

    Hero workout on a Monday… that’s just rude.

  • Jana B.

    C&J work up to 73#
    Nate: 10 rounds + 4 pullups (green band, elevated paralette dips, 2 ab mats)
    30 min row

  • Jana B.

    Speaking of showers, any idea when 28th street showers will be operational?

    • Hari Singh

      The women’s showers at 28 Street are operational. The men’s shower’s are about four to six weeks from being ready.

  • Aaron Segal

    A. clean complex-high-hang-low hang and full worked up to 155
    B. Nate 13 rounds + 1 muscle-up rxd

  • paul michael aguilar

    would’ve liked to start my week with a CFE class this morning. any chance of getting a sub for coach Heidi when she’s out?

    • Hari Singh

      The CFE program, though growing in popularity accounts for about 2% of the WOD’s done each week. Our primary focus is on the Beginner and Black Box WOD’s,and at this point, we are not going to hire a back-up instructor for Heidi. In time, if the program expands and we have three or four instructors, these coaches will be able to back up one another. Until then, from time to time, we will need to cancel the running WOD’s.

      In December, we are looking to expand the endurance classes to include rowing. This will provide yet another alternative (probably on Wednesday’s and Saturdays).