Friday 121221

Black Box WOD/Beginner WOD:
A: Hang snatch 3×3
[Beginner: Hang power snatch if mobility-restricted]

B: Snatch deadlift 5×5 [Black Box scaling] or 3×5 [Beginner scaling]

Tempo Day Friday. The interval Scheme is 2 minutes on, 1 min off, 3 minutes on, 1 minute off, 4 minutes on, 1 min off and then back down.

Nicki writes: “On the island of Koh Chang, southeastern Thailand, practicing pistols.”

New & improved edition of Perfect Health Diet out now (and blurbed by our very own Court Wing!)
Paleo pasta–two options
Bodybuilder extensively explains the difference between bodybuilding, weightlifting
Fewer injuries in barefoot runners?
CrossFit Away

And another pic from Nicki’s trip: “I dropped in at CrossFit Chiang Mai this week while on a 3 week vacation with my family in Thailand. Pictured with two of the coaches, Mark and Monica. Fun to WOD in a very outdoors box – it has no real walls!”

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location only:

Black Box WOD/Beginner WOD:
A1: Black Box scaling: Bulgarian split-squat 3×8-10 (weaker side first)
Beginner scaling: reverse lunge 3×8-10/side (no alternating–weaker side first)
A2: Scapular wall slides

B: 4 rounds:
1 minute max reps strict pullups (or weighted pullups)
1 minute max reps walking lunges (45#/25#) — plate held at chest
1 minute max reps Russian twists (25#/10#)
1 minute rest


  • Jim S

    I hope that Crossfit Away drop in network takes off. Last month alone I paid for my weekend membership at the black box and also dropped in 7 times at four other affiliates. At $25/pop it’s really adding up.

    • Hari Singh

      Our priority needs to be maximizing the quality of training for our members, as well ensuring that they are able to get into the WOD’s of their choice. If we are selling discount drop-in privileges, it seems likely that we will be contributing towards crowding out our own members.

      • Jim S

        I guess it depends on the limitations put on it. I doubt members will get crowded out by “real” drop ins. On the other hand, if it created a simple way to game the system and permanently and cheaply drop in, that would suck. And I do realize that there is some asymmetry involved given that the black box is in NYC and that this gym is already growth challenged.

        I’m probably a minority in how much I travel for work, but it’s been very challenging to figure out a way to work out a 3 on 1 off without costing myself *significantly* more than a full membership at one gym would cost. Most months I drop in at other gyms more than I make it to the black box. So, feel free to let others drop in at a discounted rate on the back of my membership that I’m not fully utilizing. 🙂

        Prior to the games becoming so popular, drop ins tended to be cheaper (or frequently waived – “dude, don’t worry about it!”). Now that’s rarely the case.

        Btw, it doesn’t really matter to me if the black box adopts this. I’m already paying there. But I hope this, or some other mechanism like it, gets adopted at some point. It sucks to pay a membership one place and then pay the equivalent of another membership in drop ins every month. Everyone is already using Zen Planner. It seems like they could snap their fingers and implement something pretty simply that brokered a rev share based on actual flow. This would probably be superior to a drop in “card”, but I’ll advocate for whatever seems to coming soonest.

        Anyway, not your problem to solve for me. Just something on my mind a lot because of my circumstances.

  • Albert Insogna

    A: 95#
    B: 12 days of xmas, courtesy of Coach Will. This was absolutely brutal- I think I’ll have an extra plate of food over the holidays to make up for it.

    • my pleasure.

      • Aaron Segal

        Did u get my email

  • Albert Insogna

    Is there any “classic” setting in the new btwb? I can no longer find any of the features I always used.

    • reisbaron


      Most old features are done in new, different ways, but if you are creating a WOD that is not on the gym calendar you have the option to use the old WOD editor for now (link should be at the bottom of the Plan page).

      If you’re trying to edit something on a Black Box WOD, email me at and I’ll help you out.

  • Jana B.

    A: Hang snatch 3×3 53-63-68
    B: Snatch deadlift 5×5 73-93-103-113-113
    C: Christmas 20 min cut off got to 4 HSPUs in round 9 (9 T2B) – these workouts are my FAVORITES!
    D: row 5000m (25:00)

  • Maria_L

    I noticed that all the :45 PM Black Box WODs have been left out of the schedule next week and they are in the :15 slot. Is this a permanent change? I don’t know about anyone else who usually takes the :45 classes but this is too big of an adjustment for me. I can’t make the 6:15 class in time after work and I’d have to wait around the office about an hour to make the 7:15. Hope you’ll take my comment into consideration. Thanks.

    • Maria_L

      Never mind. Jason cleared it up for us.

  • Ben

    Just checking, we still doing 12 days of Christmas on Christmas proper?

  • Jim S

    Rest day but felt restless. Worked on snatch. Achieved 1RM PR of 115. Finally have sufficient mobility to do this movement now just working on technique.