Sunday 130127

REMINDER! This weekend and every weekend, all classes are at 28th St. ONLY. Thanks!

Black Box WOD/Beginner WOD:
[Black Box scaling:] A: 3 sets not for time: 30-second L-sit, 3 muscle-ups, 5 HSPUs or ring dips
[Beginner scaling:] A: 3 sets for for time: 30-second L-sit, 10 ring rows, 10 ring pushups

B: 5 sets: 250-meter row, 2 minute rest — max effort, no pacing

A big shout-out to CFNYC member Roxy who spotted something blog-worthy and snapped a photo of it and sent it in (allisonATcrossfitnycDOTcom): Shannon doing crunches while simultaneously acting as a weight for David’s weighted pullups!

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

Black Box WOD/Beginner WOD:
A: 1, 2, 3…10 reps for time: kettlebell swing and goblet squat

Rest exactly ten minutes then:
B: “Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders [Beginners may scale to single-unders or parallette jumps.]

8X 100 meters with full recovery.


  • Shannon D


  • Jeff

    “push ups”

  • Today felt great. RX’d the muscle ups (9 is a PR for me), but they were getting tough by the last round. HSPUs at any sort of volume are still a little out of reach for me, so need to refocus and up the intensity on Press/Push Press days.

  • Question

    Is there anyways to push the team practice off until after regular member classes on weekends? Space was a major issue and team practice was spread out into adjacent quadrants. (Avery is awesome and this is in no way a dig at her.) But I was trying to use the rings on the west side of the gym because of crowding and there were some team members who were pretty rude for no apparent reason. As the gym gets more (and more) crowded civility is key.

    • Have to say, I was doing muscle ups in the Comp Team’s area today and was landing on the ground literally inches away from where Adena and another girl were practicing kipping HSPU skills. I asked them if it was distracting or I was in the way, and they were as cool and friendly as could be. So not to discredit your experience, but maybe just to help point out that definitely not everyone is like that and we can all get along. 🙂

    • Hari Singh

      We have two WOD classes scheduled at any given time on the weekends, neither of which are in the quadrant used by the team. If you can be more specific about the time, we can look more closely at the possibilities.

      As for member of the team being rude, this is literally the first time I have heard this. I have never seen it. Reading this from “Question” as opposed to an actual member makes it more difficult to accept. Did you discuss with or point this out to your coach?

      The team WOD involved muscle-ups for time, so I can understand why someone might have been annoyed to find someone from another quadrant on on his or her rings during the middle of a WOD.

    • Jason W

      Sorry to hear about this. I was at the gym from 10-12 today and did not see or hear any rude behavior. Maybe the interaction was misconstrued? Both team captains (myself and kate d) were there today. If another incident occurs, please let us know.

    • Avery W

      Hi Question –

      If that happens again you need to address the situation with your class coach and/or the coach in the quadrant you are working in (or preferably both of us). I happened to be right beside the rings from 9:15 am until the gym closed today. You (and anyone else) can always approach me if there is a space or equipment issue in the back quadrant – don’t be afraid to come talk to me about it – even if I’m working out or you can even talk to me after your class!

      Coach Avery

    • Brian D

      As one of the coaches at the time and closest to those rings, I wish you would have approached me about this situation as well. I know I asked the team members in the area if we were ok using a few of the rings. They were more accommodating and have always been. They tend to be the most accommodating and nicest members of this gym.

      Keep in mind, that west quadrant is not my quadrant. It is Avery’s, and it is the quadrant with which the team is expected to practice in, not the rest of the gym. That is why I always ask permission if we can use any equipment or space there.

  • david slifer

    Rowing: 49/50/50/50/49.

    Muscle ups are fine – however, strict muscle ups definitely need work. Coach Ben was able to give me step by step instruction on how to approach them. He’s a great addition to the CFNYC staff.

  • Jim S

    Sub’d for muscle ups, went really slow and controlled today, skipped the hand stand pushups,… but might still finally have to accept the reality that my shoulder is injured and give it a few weeks off. Coming out of denial stage I guess.
    A: did 9 pull up / 9 dips per set , and 10 push ups in lieu of hspu’s. L-sits were on parallette bars.
    B: 49, 49, 50, 50, 49