Thursday 121129

Black Box WOD/Beginner WOD:
A: Snatch skill work

B: For time:
Row 1000m
45 pull-ups

It’s negative splits day. 5x400m intervals where the first half HAS to be run SLOWER than the last half. Sounds easy, but if done right, this is very difficult in the span of an all-out effort in each repetition.

Coach Dan writes: “Joe’s Monday night 28th Street class prepares to box jump.”

5 ways to stay motivated
Smart hand, amazing body
Yogurt by you
Massage and stress-related symptoms
Epipheo on white bread, and nose-to-tail eating
In case you missed itStorage space for longtime CFNYC members

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

Black Box WOD/Beginner WOD:
A: Press 3×5

B: “Yo Adrian”
3 Rounds
10 Push Presses 135#/95#
10 Box Jumps, 30″
[Beginners = 105#/73#, 24″ box]

Tempo Day. 1 min up tempo, :30 jog, 1:30 up tempo, :45 jog, 2 min up tempo, 1 min jog, 3 min up tempo, 1:30 jog and then back down the ladder. The purpose of this tempo is to halve the rest to teach the body to run at this elevated pace longer with shorter rest. The ultimate result will be a faster pace per mile.


  • Louis

    for friday’s WOD A can you please tell me what kind of press is it?

    • Part A is a strict press

      • Louis

        You mean shoulder press?

  • Steve Slo

    CF Endurance at 8am.

    400m Negative splits
    1) 1:26 (:43 / :43) (0)
    2) 1:28 (:45 / :43) (-2)
    3) 1:34 (:48 / :46) (-2)
    4) 1:30 (:47 / :43) (-4)

  • MJG

    I’m moving to Washington, D.C. and want to continue with CrossFit. Anyone have suggestions for boxes that I should check out?

    • Jim S

      I’ve been to both Crossfit Oldtown and Triton and like both of them (both are in Alexandria if you’re going to be on that side of the river).

  • YoAdrian

    MJG – CrossFit Outlaw in Alexandria is one of the best in the country, I check their blog every day and the coach does clinics all over the world. Pretty sure it’s metro-accessible

    • reisbaron

      Just be forewarned they have no showers.

  • Sara C

    5:54 rx’d

  • David Stogsdill

    4:45 BBWOD
    A. EMOM for 10 min: 1 Hang Snatch + 1 Snatch @ 65#
    B. 7:44 Rx’d
    C. Cashout: 1 min ME: 5 sit ups/5 push ups — 41 reps

  • 8:33 rx

  • Steve Slo

    A) EMOM for 10 min: 1 Hang Clean + 1 Clean @ 155#
    B) Row 1000m, 45 ring rows – 8:47
    C) 1 min AMRAP: 5 sit ups / 5 kb push presses (24kg – right arm) – 27 reps

  • Greg

    8:46 rx’d

  • Adam H

    6:23 rx