Monday 130415

Black Box WOD/Beginner WOD:
A. Hang clean 5×3 (work up to the heaviest set possible with perfect form)B. With a partner, one person working at a time, 8 minute AMRAP: 15 (12) jump squats 45 (25) /25 (10), 15 (12) plate ground to overhead

4X400m sprints with full recovery in between.

Laura O. and Gregg R. in a handstand-walking race:

Handstand walking! from CrossFit NYC on Vimeo.

You probably already have what you need
Best shoulder mob ever
There is no such thing as a calorie (to your body)
Exercise as good as massage for sore muscles
People don’t trust fat doctors

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

Black Box WOD/Beginner WOD:
A: Practice: box jumps
B: B. 3 rounds- 7 mins work, 3 minutes rest: 20 reverse lunges (total), 10 toes to bar (10 lying leg lifts,) 3 wall walks (6 pike walk outs)

3X800m. Between each interval: 10 burpees, 20 walking lunges, 30 pushups.



    A. Hang clean 5×3 (work up to the heaviest set possible with perfect form)B. With a partner, one person working at a time, 8 minute AMRAP: 15 (12) jump squats 45 (25) /25 (10), 15 (12) plate ground to overhead

  • What’s the rest of tomorrow’s workout?

  • Jana B.

    Is Tuesdays wod really just back squats? No metcon?

  • ben

    tuesdays wod is just 4 sets of back squats?

  • Pierre

    Is this it for tues?

    • reisbaron

      I suspect that where there’s an A, there is usually at least a B.

      • Pierre

        I’m thinking the same thing… Hope the CFE WOD isn’t the B… I die.

  • AndyK

    For partners workouts, on the Whiteboard, should we be entering total rounds, or just the number we completed individually?

    • reisbaron

      There’s no hard and fast rule…I typically enter total rounds completed by the team, and enter my partner’s name in the notes. Lots of team WODs get messy as far as who did how many reps of each movement, so it’s fine to put the total. If you know the exact number of rounds/reps you did, feel free to just put that as BTWB is mainly there to track the work you’ve done yourself.

  • Hey everyone–I had originally had wrong info up for both Monday’s and Tuesday’s workouts but everything is corrected now. Sorry for the confusion.

  • Brian D

    Even if it were “only just” back squats that is enough. Plenty of mainsite WODs have been just “Back Squat 5-5-5-5” or many of the infinite iterations of set and rep schemes. Some days you should leave the gym feeling good you hit a couple of heavy sets of squats and aren’t limping out of there. Also, it’ll maximize strength gain (which you need more of in order to complete WODs as Rx’d).

    Training is not supposed to cripple you and “easy” (in appearance or compared to the volume you normally handle) are a normal component of good training.

    • I agree. The body can only take and do so much no matter how fit you may be.

  • A.@ 75% of 1RM
    B. 6 rounds + 28 reps. Wayne killed it!

  • AM:45 results

  • A: 185, 195, 195, 195, 185
    B: 7rounds + 15 jump squats @ 45#
    C: GOMAD – Day 1

  • Jared_h

    Getting excited for the partner WOD in Sully’s 630 today. Getting even more excited for squats tomorrow

  • James Kopcho was nice enough to demonstrate the movements in today’s conditioning:

  • |10am|
    A: 53-73-83-88-93 (93# was my previous squat clean record, from the floor. Pretty thrilled that I hit it from the hang today)

    B: 7 rounds + 19 reps, with John. Jump squats – the silent-but-deadlies of the CrossFit world.

    ALSO: My thoughts are with everyone facing the impact of the craziness at the Boston Marathon today… Happy to hear all CFNYC runners are safe and sound, but I hope that everyone with family/friends in the Boston area are similarly well. Stay safe, everyone.

  • A: 63, 73, 73, 83, 93
    B: 9 + 22 with Cindy
    Birthday Wod: Modified Annie (31, 21, 15, 9)

    Thanks Sully and the boys choir for the lovely Happy Birthday song!!