Monday 130401

Now that we have done some testing (and hopefully blasted through a few PR’s), it’s time to collect that information so we can better cater the programming to our specific population at CrossFit NYC. Please take a few moments to fill out this Google form. Keep in mind that a workout must be done as prescribed (no scaling) for it to be valid, and remember that filling out this form will help us cater to your specific needs.

Black Box WOD/Beginner WOD:
A: Take 15 minutes to build to a heavy triple thruster (NOT a 3RM).

B: “Fran”
21-15-9 reps of:
Thrusters 95#/65#

4X100m sprints 2X200m sprints 1X100m sprint with full recovery in between

Coach Melissa writes: “A little blurry but here is the competition team representing CFNYC after Open WOD 13.4 at Crossfit LIC.”

Study: Majority of Americans get exercise while drunk
Mississippi Bans Soft Drinks Smaller Than 20 Ounces
Study: 58 Percent Of U.S. Exercise Televised
Zombie Nutritionist Recommends All-Brain Diet
Workout routine broken down for coworker
The FDA relaxes definition of a smoothie
Personal Trainer Making Area Man Put On Humiliating Little Show For Entire Gym

April schedule changes go into effect today–happy April Fools’ Day!
See also: schedule changes for last week of Open competition

Here’s what’s on tap for Tuesday’s classes:
Black Box WOD/Beginner WOD:
A: On the minute for 10 minutes: 3 power snatches–try to increase the weight each round.

[Black Box scaling:] B. 3 rounds for time: 10 overhead squats (135#/95#), 50 double-unders

[Beginner scaling:] B. 3 rounds for time: 5 overhead squats, 25 double-unders/50 single-unders


  • Might be helpful to show the testing date for each question next to each form field. Took me a bit to find all the answers in BYTWB

  • Today’s links are STELLAR. XD

  • How do you train, instead of test? “Kill yourself, but don’t die.” -Peter Frelik

    AM:45 results. The first number is heavy triple of thruster, second is either time for Fran or # of reps completed in 5 minutes (at varying weights.)

  • AndyK

    First time doing Fran: 5:54 RX

  • A: 145#
    B: 8:21 (21 secs shy of PR) – Black & blue bands 95#

    Felt pretty good. Much better than my last attempt in the summer…happy to push that 12+minute disaster out of recent memory.

  • jsg

    Fran – 8:21 @ 75#, no bands

    Attempted the CFE + WOD double-header today…ended up with a sore groin muscle in the process from the sprints….but pretty happy with my Fran time considering….

  • Wish I didn’t miss today’s WOD. Next time.

  • Mael Bredeche

    “If a bar falls on a crash pad in an empty forest, does it make a sound?”

    -Coach Sully, 5:30 class

  • Shannon d

    Any word on what the CFE wod is for tmrw evening?

  • Albert Insogna

    Fran 5:20 (PR)