Thursday 130418

Black Box WOD/Beginner WOD:
A. Clean Deadlift 4×6, reset between each rep (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. EMOM for 5 minutes: 3 power cleans 135 (105)/95 (65) then for the remainder of the minute AMRAP push ups, rest 5 minutes, EMOM for 5 minutes: 2 power cleans 135 (105)/95 (65) then for the remainder of the minute AMRAP burpees

Tempo 1X2min, 3min, 4min, 5min then return to 2min up tempo. In between each interval is 1minute ‘recovery’ run.

Heidee (at left) and Stacey prepare for the 2016 Olympics’ newest sport: Synchronized Wallballs. Luckily they’ve got Coach Kyle getting their synchronization really dialed in. 😉

FREE for CFNYCers who did the Open: NE Regionals tix / CF Games tix
Dan John’s strength standards for ladies and fellas
People watching: Family posture
Sumo deadlifts are the devil…right?
Change your story, change your health

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

Black Box WOD/Beginner WOD:
A. Press 4×6 (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. Overhead squat- work up to a heavy set of 3 (Beginners: Practice/mobilize– overhead squat)
C. 21-15-9 overhead squat 95 (65) /65 (45) , weighted sit up 45 (25) /25 (10)

Tempo 1X2min, 3min, 4min, 5min then return to 2min up tempo. In between each interval is 1minute ‘recovery’ run.


  • AM:45 results.

    Score on today’s conditioning is total push ups + total burpees.

  • Andrew

    A: 245#
    B: 80 or 90 something and did the cleans at 155# and 165#

  • Jana B.

    A: worked to to 143#
    B: 77 reps rx’d (considering these are 2 of my weakest movements I’m not disappointed)

  • Jared_h

    On Tuesday, Sully mentioned he ‘sucked’ at question of the day. I really like question of the day and I’m hoping we can bring it back (not just to Sully’s class but to all classes) because it’s one of the many things that make crossfit unique and fun. With that in mind, I’ve come up with a small list that we can use as a starter list. Hopefully, others can chime in with their thoughts as well.

    -If you had to be raised by a sitcom dad, who would you pick?

    -What’s your favorite movie?

    -Which character on Full House best encapsulates who you are?

    -What’s your favorite fast food meal item?

    -Which celebrity do you think is mostly likely an alien?

    -If you had to pick one animal species to be our planetary overlords, which would you pick?

    -What’s your favorite truck stop food?


    • – peter griffin
      – a movie my buddy and i made- golf course man.
      – kimmy gibler (i didnt have to look up her name to remember it)
      – french fries and a chocolate milkshake
      – ryan gosling
      – dogs
      – jerky dipped in mayonnaise

      i love these questions and plan on using them soon in class. thanks jared!

  • Anthony

    my thumbs are still numb from using hook grip on clean deadlifts. Is that normal? Am I doing something wrong?

    • Normal? Perhaps others have experienced something similar. I doubt you’re doing something wrong, it’s probably just your thumb getting used to a new stress. Use the hook grip methodically, taking time off from it when it is especially bothersome, while still using it enough to toughen it up.

    • Sean M

      Sounds pretty normal to me.

    • Coach Avery

      No, this is not normal, generally speaking. When did you start using hook grip? Has this happened before in the past?

      In general, when people complain about numbness there is something nerve related going on. If this is happening regularly after or during a WOD you should not ignore it (much like pain, a different feeling from soreness which you need to learn to identify and stop doing/fix whatever is causing said issue.)

      It depends on where the numbness is and how far it goes down in the hand or forearm, as to which nerve(s) are involved. For some, the initial exposure to hook grip can cause some tingles and basically the hand needs to be desensitized to using the hook grip given the amount of nerves in the hand – they’re sensitive! However, after the first few exposures, most people adapt to using the hook grip and learn to find a position that is comfortable given their finger length/hand size.

      I would recommend to everyone learning (or perhaps relearning) the hook grip to start practicing with a PVC (even if it feels too large, but this will encourage you to wrap your fingers around and stretch them out) and the empty bar (alot, more than you think). Once that feels fairly comfortable, progress to lighter loads for volume, before progressing to heavier pulls and deadlifts with hook grip.

      You need to adjust to the overstretching of the thumb and associated tendons and ligaments in that particular position. I also used to practice holding onto the subway rail with hook grip until it felt comfortable because I initially hated it. Now I can’t imagine picking up a bar without using it.

      Once you feel comfortable using the hook grip in and out of WODs with sub-maximal loads for at least a month (or a few!) then progress to heavy deadlifts. If you are also someone that tends to use an alternating grip for really light deadlifts, you should plan on cutting that out. You hands and forearms need to get used to pulling in an overhand position, and it makes the switch even more difficult for some people because their grip is weak. For people that complain about their grip being weak that is generally one thing I make them stop doing right off the bat.

      You could start with some basic stretches for the hook grip. Before lifting (or right now) wrap your fingers around your thumb and tilt the wrist to the side away from the thumb. You could also play with tilting in the other direction. Self massage of tight forearm muscles and around the hand and thumb may be useful. If you feel any scar tissue or adhesions in the forearms this could be causing some major tension downstream or compression of a nerve.

      Hope some of this helps!

      • The Barbell

        No one holds me sweeter than Coach Avery.