Wednesday 130130

Black Box WOD/Beginner WOD:
Black Box classes [please note this is a TESTING DAY!]: A: 2 attempts for max reps strict HSPUs; then 2 attempts for max reps strict pullups — do NOT scale unless you cannot do a single HSPU or pullup (scaling for HSPU will be regular pushups). Rest at least 5 minutes then 2 attempts for max reps kipping pullups. B: Max effort 500m row.

Beginner classes: A1: Front squat 3×4-6; A2: Pullup 3×8-12. B: 3 sets: 1 minute pullups, 1 minute burpee box jumps, 1 minute goblet squats.

CFE WOD (remember Wednesday CFE is INDOORS!):
Partner WOD: *400m row/rope climb, 100 Jumping Pull-ups, 100 kettlebell swings, 100 weighted AbMat situps, 100 Wall Balls followed by a final 400m row/rope climb. First team done WINS!

*In the Rowing/Climbing Segment, once Partner A has rowed 400meters, Partner B stops rope climbing and they switch roles so B is now on the rower and A is on the rope before they can move on. The same rules apply for the last Row/Climb as well!

For the Jumping Pull-Ups, KB Swings, Situps and Wall Balls, it will be up to you and your partner to decide how to break them up.

Coach Nick’s 8am Elements grads: Tess, Justin, Laurel, Jon, Brian and Jansen:
Tess, Justin, laurel, Jon, Brian and Jansen_8amElements_nick

Men’s Fitness names us one of the top 10 CrossFit gyms in the U.S.A.!
Kettlebell lateral lunge with pulse
3 steps to getting your lady to train
Meat-crust quiche
Jared Diamond on how we assess risk
Reminder of upcoming schedule changes beginning Mon., Feb. 4th!

Say hello to…The Underdogs!

Thanks to Coach Heidi for an action shot of her most recent Elements grads: Thor and Elizabeth doing…”Elizabeth.”

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

Black Box WOD/Beginner WOD:
A: 5 sets: 2 hang power snatch + 1 hang snatch

Black Box: B: Snatch-grip Romanian deadlift 3×5
Beginners: B: Snatch-grip deadlift 3×5

Run 600meters, 30 burpees, 30 situps, Run 600meters, 30 squats, 30 pushups, Sprint the final 600meters.


  • JoeR

    Congrats on the Men’s Fitness designation, although hopefully we’re not all suffering from the Murray Gell-man amnesia effect here…

    • Andy Graves

      Come on Joe, I use that rope to climb up to the gym everyday. Not every gym has a cool feature like that!

    • WheresThe25k

      hahahaha! this nomination is complete BS. where’s this 25,000sq ft facility? we can’t even pee there without a construction worker breathing down our necks. ridiculous. glad the writer didn’t actually visit or fact check.

  • BenS

    HSPU: 7
    Strict pullups: 14
    Kipping pullups: 20
    500m row: 1:32.2

  • Andrew

    Beginners class since I wanted to wait to do testing on Saturday

    A: 185-195-200

    B: 125 total reps with pull-ups, 24in box, 24kg goblet squats

    Plus I climbed the rope up to get to the gym, then slid down the fire pole on the way out.

  • Albert Insogna

    HSPU: 18
    Strict pullups: 21
    Kipping pullups: 24
    500m row: 1:35

  • 6:45am [testing] with Will / 8am CFE with Heidi

    A: Can’t do a HSPU or strict pull-up yet, so scaling was strict hand-release pushups and then pull-ups with the green&blue bands:
    – 10 strict push-ups (10 more than I could do even as recently as this past summer)
    – 12(?) pull-ups (with fond memories of Coach Michael pushing me by the feet on TWO black bands in Elements, May 2012)
    – 7 kipping on the same bands. Don’t think I had the movement right, though.
    Ummm… Crossfit WORKS, people. ;D

    B: 500m Row = 2:04. Narrowly avoided meeting Pukie.

    Climbing ropes is a blast. A pain in the shins, but a blast.
    Many thanks to Rachel, Queen of the Wallball!
    AMAZING CFE WOD. If you didn’t do it this morning, I hope you’re ALL signed up for tonight.

    • Tarek M

      Amber and everyone else who does CFE and the WOD in the same day: how do you have the energy for the 2nd one? Do you eat a protein bar after the first workout or something? Or just hydrate and rest? I’m dead after one and can barely muster the energy to go home much less stay and have a 2nd workout. Any advice appreciated as I would like to work up to this. Thanks

      • Jana B.

        Just showing up is 90% of it. Once you’re there you have to rally

      • Fueling yourself beforehand is super-important. I don’t really have time to eat between classes, so I’ve made it a habit to eat a little heartier the morning before my doubles. I’ve found that a slice of whole-wheat toast, 1tbsp peanut butter and a hard-boiled egg is just enough to give me a great kick without bogging me down. Depending on your specific dietary needs, experiment with some power foods! By the time CFE’s done, 4 hours have generally passed since I last ate, so I’ll do a scoop of protein or a light bar for recovery. And yes – HYDRATE. No excuses, especially considering we’ve got a fancy-shmancy water fountain at 28th St now… ;D

        And I’m in definite agreement with Jana – just show up! Naturally, listen to your body. If you’re in PAIN, you might want to sit it out and try again next week. Otherwise, push past your comfort zone. You won’t regret it. 🙂

  • david slifer

    HSPU: 11
    Strict pullups: 13
    Kipping pullups: 24
    500m row: 1:38

  • Caitlin

    Cheer up, Jansen!

  • Hari Singh

    We didn’t get to edit the article. The 25,000 square foot figure is the sum of the two floors at 26 Street plus 28 Street.

    • ?

      I don’t understand why some choose to be so critical on this blog.

      It’s a brand new space. Bathrooms don’t build themselves. Construction workers do. So if you wan’t bathrooms, first you need construction workers. I’ve now been a member of 3 different crossfit gyms in Manhattan, and despite the temporary appearance issues, the 28th street facility is BY FAR the nicest/largest box in the city. The fact that they are even building a multi-shower facility places it well ahead of the competition.

      Congrats on the Men’s Fitness designation.

      • Hari Singh

        Thank you.

        • JoeR

          In case it wasn’t clear, my original comment was jokingly meant to remind people to give MF’s endorsement the proper weight, not to disparage the blog or the gym…

  • HSPU: 21 w 1 Ab mat
    Strict pullups: 16
    Kipping pullups: 34
    500m Row: 1:54

    the kipping pullups are not listed in BYTWB, at least not that i saw

    • reisbaron

      They were entered late yesterday…try now.

  • Aaron Segal

    hspu: 24/16
    pullup: 17
    kip: 35
    1:37 row

  • Jonathan P

    Laurel! Glad you’re giving this a try 🙂

    I think I overtrained this week, so I did one attempt instead of two. HSPU 12 (PR by 1). Strict Pullups 23 (-3). Kipping Pullups 39 (-4). No rowing. I’m really trying to be in good condition for snatching tomorrow… I might do this test again on Saturday.

  • HSPU: 2
    Strict pullups: 12
    Kipping pullups: 3
    500m row: 1:51

  • Matt L

    Worked on Kick-ups for HSPU

    1:28.9 500m row

  • Craig T

    hspu: 4
    strict: 13
    kipping: 24
    500m row: 1:38

  • SS

    HSPU: 15
    Strict: 16
    Kip: 20
    Row: eternity

  • David Stogsdill

    HSPU – 7 / 6
    Strict Pullups – 13
    Kipping Pullups – 27 / 20
    Row 500m – 1:46

  • Jana B.

    7am CFE with SGG. Crazy fun. Then a little work on kipping HSPUs. Getting better!

  • HSPU: 1/2 strict, 2 w/ab mat
    Strict PU: 2 strict, 10 w/blue band
    Kipping PU: 13 regular, 26 banded
    500m row: 1:45

  • Jim S

    Wish I could have been there for test day. Dropped in at Crossfit SoCal today.
    A: EMOM six minutes. 130lbs dead lift, three shrugs, squat clean, 2 jerks
    B: wod. 50 pull ups, 60 sit ups, 70 squats. On top of each minute do a heavy cluster. 105lbs. 9:37

  • 5:45 PM Great class today. Everyone was full of energy. A lot of encouragement all around.

    HSPU: 16/13
    Strict Pullup: 17/11
    Kip: 17 Hands were not feeling it today.
    500 Meter: 1:39