Friday 130301

Black Box WOD/Beginner WOD:

A: 1 Power Snatch + 2 Hang Snatch (above the knee) x7 sets

[Black Box scaling:] B: 5 sets: 10 unbroken back squats (135#/95#), 10 unbroken pullups, 20 mountain climbers, rest 4 minutes–all-out effort

[Beginner scaling:] B: 5 sets: 10 unbroken goblet squats, 10 unbroken pullups, 20 mountain climbers, rest 3 minutes–all-out effort

Tempo Run: 5 Rounds 3min up tempo/1 min โ€˜offโ€™

I asked Nadav, one of our top fundraisers for “Hope for Kenya,” why he participated. Here’s what he had to say: “Raising money for Kenya was a no-brainer for me. First, I love to travel and have seen first-hand some of the poorest countries in the world so I know that every dollar makes a huge difference. Second, it was an opportunity for me to give back to CFNYC. I was hooked on CrossFit from my first WOD and it’s been a positive influence on my life. I’ve been dragging myself to the gym since high school but never enjoyed my workouts like I do now. Despite my hatred for the cold (I’m from Miami), I wake up at 7:00 am on most days and trek to the 26th Street Box in the freezing cold to do Will’s 7:45am class. I don’t ever see myself going back to the gym.” Thanks, Nadav!

Take your deadlift from suck to sick
How statistics can protect your willpower
Stay motivated!
And in case you missed them: Jason Wong, setting the standard / Spring Testing at CFNYC!

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

Black Box WOD/Beginner WOD:

[Remember today is a TESTING day!]
A: Take 15 minutes to work up to a max-height box jump

B: “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

[Beginners: Do not scale “Cindy” unless you have to.]


  • Ali

    I could just be seeing things, but why does it look as though all of the :45 classes with Sully disappear from the online calendar after next Thursday? Thanks!

    • Hari Singh

      We are canceling some WOD’s during the CrossFit Open, so that we can run special WOD’s for those people who are participating in the Open.

      Sully will be running Open WOD’s at 4:00 PM, 5:00 PM, 6:00 PM, 7:00 PM, and 8:00 PM next Thursday. Because a significant number of people will be participating in those WOD’s, we will be canceling Sully’s (and Sara’s) Thursday WOD’s, while keeping all other WOD’s. We will be adding 15 Open WOD’s from 6:00 AM to 8:00 PM (ending 9:00 PM) next Thursday.

      • Hari Singh
        • Ali

          Forgot about that–sorry! Thanks!

      • Daniel L

        What will be the process for signing up for the Open WODs?

        • Hari Singh

          First register for the Open. Then sign up for an Open WOD of your choice, same as for any other WOD.

          • Daniel L

            Yes, I was just asking about the latter. When will members be able to sign up for the Open WODs and will this be done through zen planner?

          • Yup, sign-up through Zen as you would for any other WOD. All of the other details (judging, validating scores, etc.) will be covered in each Open WOD class.

          • Daniel L

            Thanks. When will they be added to Zen? The times that were listed in the post about the Open do not appear to be there now.

  • Hey guys – left my yellow RX rope on the 4th floor of 26th st last night after the 615 WOD. If anyone sees it can they give it to the 3rd flor desk? Thanks!

  • Dear CFNYC Athletes (this means you,)

    There is no such thing as a banded kipping pull up. You are cheating, not getting stronger. To progress out of the bands, you must do them strict and work your way to a smaller band, regularly. If you are swinging in a band you are just humping the band, find something else to hump this weekend.

    Coach Kyle

    • Guest

      I wish this was explained sooner. I’ve been jumping a band for 9 months now.

    • Shannon D

      I wish this was explained sooner, I’ve been humping a band for 9 months now ๐Ÿ™‚

    • reisbaron

      So we should do Cindy and all pull-up metcons strict until we’re out of the bands?

      I’m curious about this because I’ve gone from two bands in 2011 to either the green band for kipping or the black band for C2B now (also kipping). But when doing strict (which I do with the thickest band) I reach failure after about 20 reps (usually breaking them up 5ish at a time). While I’ve certainly dropped bodyweight in the interim, is there really no strength increase involved in my band size reduction?

      • KevinBoul

        Hey Reis,

        I think my personal experience could shed a little light on this. When I started a year ago, I was on the red band and saw a similar improvement in band reduction, down to black then green w/ blue. I was kipping in the bands and I believe my gains were almost completely attributable to loss of bodyweight. When Brian D. started full-time in June, I took a class with him and he told the whole class that kipping in the bands was forbidden. From that point on I decided to never kip in a band again and my gains were amplified. I very quickly moved out of the green/blue to just green, then just blue. In September I did one complete 30 day session of the fighter pullup with the blue. I could then do 5 strict pullups with no band. That’s when kipping pullups with no band became a real option for me. I don’t think I’d have the strength to do kipping pullups today if I had been kipping in bands for the past 8 months.

        • reisbaron


          Thanks for the info, and congrats on your progress. Looks like (as usual) I’ve got some work to do.

    • Andrew

      Any recommendations for getting better at pull-ups besides do a lot of them? I find myself kipping without a band in the metcons due to the volume (can get 9-12 usually unbroken). I can only do 3-4 strict unbanded, but haven’t been able to increase that amount despite what I’ve tried.

      Also have a fun weekend humping.

      • Zoe

        Try the Pavel Fighter Pull up Program:
        Start w/ the 3RM program and work your way up. Seriously works, but you have to be diligent about keeping up with it. And if you have a pull up bar at home it’s really easy to just do sometime during your day (Or just try to come in a bit early for the WOD and get the reps in before your warm up).

        • Andrew

          Thanks, tried it a couple of months ago with my bar at home. Got stuck making it from 4 pullups to 5, even after stagnating there for over a week

          • Naveen

            Do strict pullups every day on your bar at home. Mix it up to include all combinations of grips. Try new exercises whenever you can, like seeing how long you can hold your chin over the bar, how long you can hang from the bar, how long you can hold yourself in the air on the climbing rope, try to do the one-arm pullup where you hold your opposite wrist, do strict pullups on the rings if they are set up at the gym, do weighted strict singles even if that means holding a 2.5lb plate between your feet.

          • Andrew

            Thanks to the both of you for the help and support

    • Mary W

      “You didn’t make a regression, just a false progression.” Thanks Kyle!

    • Oops…maybe we’re just trying to get a little action at CF!

  • Naveen

    Jason L, what is tomorrow’s alternate wod for people who tested on Wed?

    • Jason L.

      A1. Split Jerk 4×3; A2. Wall Ankle Mob 4×8/side
      B. 3x500m row w/ full recovery

  • Chris C.

    Is there an alternative workout for Sat.- I already tested on Wendesdayi

  • For the members who’ve been asking about upcoming L1 Cert’s at CFNYC, here’s a pre-registration link for our next (in April) before this goes live to the whole community:

  • Jana B.

    A: Worked up to full set at 73 and power at 78 (didn’t have hangs at 78)
    B: 1:38/1:41/1:44/1:52/1:43 95# and 2 blue bands
    2k row

  • Jim S

    Dropped in at Crossfit Golden Gate. Nice people.
    A: front squat x 3 135,155,185,185,185,185
    Supposed to be heavy thruster triples but no overhead for me right now.
    B: 30,25,20,15,10,5 wall ball (sub’d 30lb goblet squats)
    5,10,15,20,25,30 kb swing 53lb