Thursday 130214

Black Box WOD/Beginner WOD:
[Black Box scaling:] A1. 1 Push Jerk + 2 Split Jerk x4; A2. Wall Ankle Mob 4×8/side

B: 6 min AMRAP: 8 toes to bar, 8 power cleans (135#/95#)

[Beginner scaling:] A1: 4×3 push jerk; A2: Wall ankle mob 4×8/side

B: 6 min AMRAP: 8 v-ups, 8 power cleans

4X400m. In between each 400m sprint 50 double unders, 50 situps, 50 total pushups/tricep dips.

*The 50 pushup/dips is a TOTAL of some combination of pushups and dips. You decide what you want to work more on: your bicep or your tricep (for those all important muscle ups), then you break up the final 50 any way you choose.

Thank you to our latest sign-ups for “Hope for Kenya”. We’re now at 38 people registered to participate and are currently in 10th place worldwide amongst affiliates! If you haven’t signed up yet, please do. (Here’s why you should.) And don’t forget, if you can’t be there on Saturday, you can always donate to CFNYC’s efforts here.

Coach Sofia’s (very cleverly named) Elements grads: “The Hangmen”!

Deconstructing the front squat
Exercise vs. activity
A logical argument against the Tracy Anderson method
Turning gyms into lifestyle brands
Top 5 CrossFit Moves for Measuring Successwritten by CFNYC’s very own Myles Worthington!

Coach Michael’s recent 7am Elements grads: (from left) Sarah, Matt, Adrian, Lauren, & Alex.
7amElements_Sarah, Matt, Adrian, Lauren, Alex_CoachMichael

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

Black Box WOD/Beginner WOD:
A1. Front Squat 3×6-8; A2. Pullup 3×3-5 (add weight if needed)

B: 16 minutes, on the minute: even – 5 pullups, odd – 10-15 wallballs

4 X 600meters at an uptempo pace with a 100m recovery jog.

* * * *

And please note that Saturday’s classes will all be at the 26th St. location only due to an emergency water-repair issue at 28th. Thanks for your understanding!


  • reisbaron

    Wow…if the Crossfit HQ Twitter feed wasn’t hacked, someone over there’s been hittin the sauce. While most of the Reebok-bashing tweets have been deleted, Outlaw posted some screenshots. Trouble in paradise? –

    • Jim S

      Is coach gonna make me throw away my nanos?

  • Aaron Segal

    A. 185 205 195 195
    B. 5+14 rxd

    • Andrew

      You should be tired after doing like 50 rounds of Cindy yesterday

      • Aaron Segal

        Hey buddy, saw your 220 clean the other day. Nice

        • Andrew

          Thanks! Worked up to sets at 215 today on the split jerk, but my squat is still terrible.

  • Shannan

    Esther – I do not believe we have met, but your paleo treats were delicious!! The brownies were to die for. Thanks!

  • David Stogsdill

    A: 115, 135, 135, 135#
    B: 4 rounds + 8 T2B; PC @ 105#

  • Jim S

    Took an 85% day on the strength portion. Really trying to keep my shoulder from flaming up. Also, staying lighter on the jerk helps me get deeper in the split.
    A: 95, 115, 115, 115
    B: 135lbs, 3 rds + 3 T2B 135 was pretty heavy.

  • 6:15pm Beginner

    A: Split jerk 4×3 @ 53-53-53-58
    B: 12 min partner alternating AMRAP 8 T2B, 8 PC. Did 5 rounds + 3 PCs @ 45# – really liked this WOD!

  • Albert Insogna

    A: 135,155,155,155
    B: 5 rds at 115