Tuesday 130205

Black Box WOD/Beginner WOD:
[Black Box scaling:] A: 3 sets not for time: 3-5 muscle-ups, 5 HSPUs/10 ring dips, 20-30 sec. L-hold. B: 5 sets of: 30 seconds of no-pushup burpees, 30 seconds of jump switch lunges; rest 4 minutes–all-out effort.

[Beginner scaling:] A: 3 sets not for time: 10 pullups, 5 ring dips/10 ring pushups, 15-20 sec. L-hold. B: 5 sets of: 30 seconds of no-pushup burpees, 30 seconds of jump switch lunges; rest 4 minutes.

‘Count Back From 10’: 10-9-8-7-6-5-4-3-2-1sets of Kettlebell Swings with a 100m sprint in between each set.

Hail to our CFNYC Queens! (see below for relevant links)

Coach Heidi on “Hail to the Queen” / Linnea’s take / Pics of the event
Quick thoughts on maximal deadlift form
6 tips for better recovery
Climbing V9
The strongest man you’ve never heard of (note: language NSFW)
CFNYC Represents at Frostbite 2013!

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

Black Box WOD/Beginner WOD:
[Black Box classes [please note this is a TESTING DAY!]:] A: Take 15 minutes to work up to a heavy single power clean; then take 15 minutes to work up to a heavy single deadlift — go for a PR only if you are feeling good. B: 100 kettlebell swings for time @ 1.5pood/1pood — do NOT scale (up or down) if you don’t need to; kettlebell swings must be overhead.

[Beginner classes:] A: 4×3 push jerk; A2: Wall ankle mobility 4×8/side. B: On the minute for 14 minutes: even minutes perform 5 push presses, odd minutes perform 10 pullups.

CFE WOD (indoors!):
A. Row 1000 meters in groups of 2 or 3 to warmup

B. “Time to Chip Away”
20 Box Jumps
20 Toes To Bar
20 Thrusters (65, 95)
20 Over the Bar Burpees
20 Power Cleans
20 Pushups
20 Squat Jumps
20 Ring Dips
20 Pullups


  • joncoffey

    B: 172

    Koach Kyle Footwear Update: Guys, I’m starting to worry about Kyle’s shoes. I think he can’t afford new ones? Ever since his NB Minimus quit on him, he just walks around in Oly shoes all day, though at times you can spot him wearing those black sneakers that he walked in all the way here from Mexico (Missouri).

    I’m going to start a morning collection so that he can buy himself some inov8’s without waiting for a sale on The Clymb (http://www.theclymb.com/invite-from/jonathanm_coffey) (yes I AM pimping my referral link, go buy yourself some running tights or compression pants or whatever while you’re there) (SPANDEX is important http://www.liftbigeatbig.com/2012/11/the-importance-of-spandex.html)

    After all, if CrossFit is a cult, then inov8’s are its gang colors (still working on this metaphor). How will they know you work out if you aren’t wearing the proper sneakers? Aside from your T-Shirts and your Hoodies and your Lululemon shorts. I mean, yoga people wear that stuff too.

    • havingabadday

      great post…

    • Naveen

      I think K is too hipster for inov-8s. We need to customize some nano 2.0s with colors that include pink or turquoise.

  • I got my first real pull up today! It only took 16 months of Crossfit :D. But I’m pulling up a bit more weight than the average woman.

    • Albert Insogna

      Congrats Linnea!

    • reisbaron

      Awesome! You’ve worked your ass off Linnea…well done!

    • Mary


    • Congrats, that’s a huge deal!

  • Aaron Segal

    A. done friday
    30 HSPU
    40 pull ups
    50 kettlebell swings (24/16 kg)
    60 sit ups
    70 burpees
    12:16 rxd

  • Jason W

    I just want to say:

    HUZZZAAAHHH! We have a working drinking fountain at 28th st!

    • David Stogsdill

      Over 300 water bottles saved as of this afternoon!

  • Aaron Segal

    A. Done, although got distracted trying to do bar muscle ups. Not there yet.
    B. 13-15/20 per round
    1. 1 rep max then 10 reps at 75%
    2. 1 rep max then 20 reps at 65%
    3. 1 rep max then 30 reps at 55%

  • Congrats to everyone that competed!! I definitely want in on the next competition, how do we find out more about these types of events?

  • David Stogsdill

    A: 3 MU’s, 5 HSPU, 20sec L-sit(paralette)
    B: 214 reps: 51-44-36-39-44
    Had some trouble walking after this one…

  • Congrats to all the ladies, great write ups!

    B: 207 reps and I’m scared for stairs tomorrow… Go Team Awesome!