Monday 130708

Black Box WOD/Beginner WOD:
A. Overhead squat 3-3-3
B. Practice free standing handstands & HSPU

Competition Team WOD:
Part A. Run 1 mile for time.
Part B. 3-5 rounds of:
15 Lateral burpee box jumps (24/20)
12 kettlebell swings (32/24 kg)
8 Hang Squat Clean Thrusters (135/95#)
Rest 1:1

Sprint the pyramid up then back down TWO TIMES–1:1 work/rest ratio
4 rounds total (sprint up and down the pyramid twice)
:10 sprint with equal rest
:15 sprint with equal rest
:20 sprint with equal rest
:25 sprint with equal rest
:30 sprint with equal rest

(Photo credit: Alex Robleto)

Go heavy
The CrossFit Rx fallacy and 30 better ways to train
The problem with knee push-ups
Elite wisdom
How exercise can calm anxiety

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

Black Box WOD/Beginner WOD:
A. 5 rounds: Max strict pull ups (score is lowest round)
B. 4 rounds for time: 50 double unders (30 parallette jumps) , 20 American Kettlebell swings 1.5/1 pood

Competition Team WOD:
Part A. Snatch Grip Romanian Deadlifts – Work up to heavy triple in 20 minutes.
Part B1. 3 sets: 1 Power Clean+10 Front Squats, across increase load across sets
Part B2. 3 sets: Max set strict pull ups, Rest 2 minutes.


  • Brad Hoover

    Overhead squat: 85-85-95. Actually felt more comfortable and stronger as the weight increased from the bar up to 95. Would love to do more OHS work.

  • Matt Sperber

    What is the first part of the workout at 67th Street tomorrow since there aren’t pull up bars yet?

    • Kyle J Smith

      rows (bar sitting in squat rack, lie underneath and pull self to bar (like a backwards push up))

  • jsg

    7:00am CFE

    8:00am WOD – OHS: 45-65-75-80(f)

    First day in Oly shoes….holy sh&t those things are amazing – first time I have been able to keep my heels on the ground on an OHS with anything more than a PVC pipe….can’t wait to back squat in these bad boys!

    • Brad Hoover

      That good? Rocked Nano’s or the equivalent of previously?

      • jsg

        Yeah – that good. I was in Nano’s or NB Minimus (on CFE days). Felt 10x more stable (front to back and side to side) throughout the movement. Was able to push through the heels on the way up which was impossible before bc my heels were off the ground.

        • Brad Hoover

          Awesome to hear. I had been considering looking into oly shoes later this summer.

  • reisbaron

    175 – 195 – 205 (PR for triples)

    • Jim S


      • reisbaron

        Safe to say the shoulder is back in action 😉

        • Jim S

          I’d say so. Nice work Reis.

          Mine is coming along. I can snatch with impunity now but still can’t jerk or push press. My biceps tendon gets all pinched up and inflamed if I push while my arms are straight overhead – so no HSPU either. But I’m in PT, working hard at it, and I can tell it’s paying dividends. Won’t be long now I hope, cuz you know how much I miss my darling Fran.

  • Jana B.

    OHS: 93-103 (old 1RM) – 108 (PR). Presst sure I had 113 in me if I had rested more after the last set.
    Deadlifts: 5x5x7 (153-183-193)

  • Kristin

    Coach Kyle’s AM results

  • michael saterman

    Overhead squat: 115-115-115.

  • Ben

    Small programming request – would be awesome if the 3-3-3 OHS recurred sometime within the next two weeks or so, would love the opportunity to push a bit on a movement we don’t do very often

    • Kyle J Smith


  • iwillbefrank

    Are we going to get AM 26th classes back? 7AM-8AM is always full for pre-registration.

    • Hari Singh

      If you have been a member for at least one year, you can be automatically registered into classes. If you have been a member less than one year, you are most likely to find a slot in the 6:40 AM WOD at 28 Street.

  • Jim S

    OHS: 105/110/110
    Felt awesome. Skipped the handstands though in deference to my still recovering shoulder.

  • From our friends at Reebok:

    “Reebok will be hosting a WOD in Union Square, NYC on Thursday July 11th. Fastest WOD time wins a free pair of Reebok CrossFit footwear at Paragon Sports. All members and friends are invited to participate.

    Event Details
    Date: Thursday, July 11th
    Location: Union Square, NYC
    Time: 9:00am (arrive 8:45am)
    Event Duration: 1 Hour

    Fastest WOD time wins free pair of Reebok CrossFit footwear at Paragon Sports”

    • Any idea what the wod is?

  • Hey guys,

    Just wanted to say a big thanks for featuring my post on the “Rx fallacy” in the post above! Love what you guys have going on here and really appreciate being part of the conversation. Looking forward to keeping tabs here 🙂


  • Joe Vendemia

    GAMES TICKETS – – I have 2 Gold Passes (July 26, 27, 28) that I am unfortunately unable to use. Looking to sell at cost. Total was $360 for the pair. Please email me at if interested.