Tuesday 130723

All-levels WOD/Beginner WOD:
A. Split jerk 1-1-1-1-1
B. 50 pull ups for time (perform 20 lunges every time you come off the bar)

Competition Team WOD:
Part A. 5×3 Deadlifts
Part B. 4-6 rounds: 250 m row/ME TTB Rest 90 s between sets

Coach Brian says: “This Saturday (July 27th) I will be competing at the USA weightlifting national championships in West Chester, OH. I just wanted to keep the gym in the loop about what some of the coaches are doing and competing in, as well as receive some good vibes. Here are two videos of my planned opening attempts in the snatch (250#) and clean & jerk (315#).”

(2nd video posted after the jump)

2013 CF Games: Schedule & scoring system announced
The one alignment cue that changes everything
Decelerate or die
After a sprain, don’t just walk it off
Ability to quit smoking linked to higher wages
Who you are (who you could be)

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

All-levels WOD/Beginner WOD:
5 rounds: 10 deadlifts @bodyweight, 15 burpees over the bar

Competition Team WOD:

In teams of 3 complete:
500m row
400 run


  • Jana B.

    Amazing stuff, Brian!

  • Lรขn

    You made it look easy. Crush it at Nationals, Brian.

  • Matt C


  • Vi-An

    Good luck coach. Nice work.

  • Michelle

    so crazyyy!!

  • reisbaron

    Events announced for the Games on Wednesday – “Naughty Nancy” and rowing a half marathon (21000+ meters) – http://bit.ly/1bZ5Jfx

    • Nicki Osborn

      And this is why they are Games athletes! That row alone would annihilate me for at least a week.

  • Nicki Osborn

    That’s awesome – go get ’em, Brian!

  • Adam

    The combination of heavy weight and perfect form is inspiring. Kill it, Brian!

  • reisbaron

    A: Press 175 – Jerk 225
    B: 6:17 (black & blue bands)

    Brian I need to watch those back about 20 more times. Epic speed and technique. Best of luck to you in OH!

  • AndyK

    A: 175, 195, 205, 215, 225 – previous PR was 195

    B: 2:33 Rx – Pull-up sets were 30, 12, 8

    Really psyched to see the swim/muscle-up workout and the long row. Being a collegiate swimmer, it will be interesting to see how these guys hold up across 500 yards – that is considered a mid-distance race and none of these guys have typical mid-distance swimming bodies – a lot of muscle = a lot of lactic. This may be the one event I could beat some of the field!
    The +20k row, while boring for spectators, will play a big role in breaking these guys down for later in the open. I don’t think anyone will win the Games on the first day, but will be interesting to see the effect.

    • Mike

      Being a collegiate lightweight rower, I’m feeling the same way about the second event as you are the first. I probably rowed 20k+ meters without getting off the erg only a handful of times, at steady-state pace during high volume periods of training. Very interested to see how these guys handle it and recover.
      The initial 2k is an interesting twist and potentially a trap…

      • AndyK

        Yes, the first 2k is a potential trap, will be fun to see how they approach it through the splits.

  • BenS

    A: clean & jerk: 175, 185, 185, 190PR, 195PR
    B: 4:56 rx’d

  • For anyone who’s still having issues with crossfitnyc.com vs http://www.crossfitnyc.com, what platform / browser are you on? It’s a caching issue that we’re still trying to resolve. ๐Ÿ™

    • Jared_h

      Chrome on OSX

      • Arun A.

        Yes, same Chrome on OSX, sometimes it shows me July 15th WOD unless I click around the page first and come back

    • reisbaron

      Chrome Win7

      • Justin Katz

        I’m having the same issue in IE

    • Mike

      Have experienced same issue in IE. Think only one that I haven’t experienced it in is Safari (though I haven’t tried it in FireFox).

      • reisbaron

        Firefox seems to have a built in forward to the www of any domain…seems it kicks in immediately, well before the normal DNS forward would happen on the other end. Makes it harder to troubleshoot things like this, but gets people to the right content more often.

  • Brad Hoover

    A: Split jerk 95-115-115-125-125-135-135-135 (135 is my prior PR off the rack, but 140 is my C&J PR. I determined that my form was not solid enough to throw more weight on the bar this morning so better to focus on form than pounds.)
    B: 5:43 Rx (pullups were 13,10,7,5,5,5,5 – 120 lunges)

    Awesome Brian. Good luck this weekend.

  • Jonathan P


  • Jana B.

    Split jerk:113-123-128-133-138-143(f)
    During warmup I accidentally had a strict press PR (93#)
    6:54 or something like that (subbed I don’t know what to call it but used barbell in rack for pull-up bar bc no room on the are available. Sets of 10 each round.

  • Simon E.

    I thought that when we made the schedule changes, part of the plan was to make the class sizes smaller… Today at 7:20 there were over 20 people. Coach Michael did a great job handling it, and the class went smoothly. But it was way too crowded, and very difficult to do either the warmup or the pull ups without interrupting people in the other quadrant or hitting someone with a bar.

    It’s one thing that I have to sign up five day in advance to get a spot in the beginner classes because the 7 45 got cancelled, but it’s not fair that when I get there I can barely move.

    • AndyK

      I have noticed this as well – the morning quadrants are always very busy. On longer, equipment-intensive WODs there is often a shortage of bars, racks, KBs, or general space.

    • No_Names_Left

      Seconded. People were just too close together with the barbells at the start of the 7:20 today. Larger groups at each rack also make it much harder to actually complete the workout (particularly in a beginner class where some people need instruction or take an extra few seconds to get set up).

      And that is not a criticism of the coaches, who were on top of things as always. But maybe certain workouts are not amenable to such a large class size.

    • Nadav

      Agreed. Michael did a great job today but it’s becoming increasingly frustrating both to sign up for classes and to get through the wods given the class sizes

      • Simon E.

        For example, I forgot to sign up for Friday. I just looked at the morning classes, and they are all full. I cant even get on the waitlist for 7:00 or 7:20. It’s Tuesday morning!

    • Hari Singh

      We’ve run into a problem with people registering and then canceling an hour ahead before class. To compensate, we have been overbooking some classes, anticipating that a certain percentage would not show. This AM, a significantly higher percentage than usual showed up.

      We also added a second instructor during the busy AM HR:20 classes. Based on the comments, the problem seems to be more one of floor space than of coaching. We are looking at several additional approaches to better manage the floor space, including having a night crew reorganize the floor each evening in anticipation of the next day’s WOD.

      At this point, we are moving towards two coaches during the busiest HR:20 and HR:40 WOD’s. (Part of the second coach’s job is to optimize the layout of the equipment.)

      We are also looking at moving Elements out of 28 Street.

      Finally, we are surprised by how low a percentage of our members are taking advantage of automatic enrollment. In our experience, the people who are automatically enrolled are least likely to cancel at the last minute, and help stabilize the size of the classes.

      • Simon E.

        Understood. Like you said, the issue is of spacing. But to be more precise, the problem isn’t that people are running into each other to prepare for the workout, it is that there are simply to many people at any given time for workouts to be completed. While having a second coach or a night shift person to arrange equipment is certainly helpful, it won’t solve the issue. Having easy access to a barbell without walking across the gym does nothing when I can’t do a lift because there is no space.

        Moving elements out of 28th would certainly be helpful, as an extra quadrant would be available at any given hour. That would solve the spacing issue.

        As to the automatic enrollment plan, I think it’s fantastic. Unfortunately, it is not available to those who have been members for less than one year, even though they have been consistently in attendance for months. I would love to be able to use it, though.

      • AndyK


        Why not make the cut-off for cancellations for early morning classes sometime the evening before?
        Also, for automatic enrollment, why not also open it up to people who pay 6-months or 1-year in advance?

        • Hari Singh

          This is a limitation in Zen planner. We need a standardized minimum time for canceling, so we can’t vary the AM and PM classes. We could change the time to two hours across the board, and it may come to that.

          We are disinclined to treat people differently based on how they choose to pay for their membership, as opposed to how long they have been a member.

          We are going to extend auto registration to people with 9 months membership as the next step.

    • Zephan

      Shortage of racks in the 6:40am class this morning and I think the class was not over attended. Had a use a makeshift rack with the boxes.

  • michael saterman

    A: Split jerk 5×95-3×115-3×115-
    1RM: 135-135-155-155-155

    B: 5:40 RX

    Weak as a kitten. It must have been the coconut soup I ate last night ๐Ÿ™

    • Losis2honest


  • Allison Bojarski

    It’s a thrill to see how Coach Brian has progressed as a lifter and I’m so proud of him for making it to Nationals. GO BRIAN!!

  • Kristin

    Coach Michael’s AM results

  • Kristin

    Coach Kyle’s AM 26th Street results

  • concernedmember

    Given all of the very real concerns expressed here (and prior) regarding class size, one must wonder why there are still so many Intro to Crossfit Classes (two on Sunday accepting over 30 people) and more importantly why there are so many Elements classes still on the schedule. I understand that UWS is *supposed* to alleviate this but does anyone think it’s time to limit Elements classes until the current situation is sorted out? I shutter to think what’s going to happen when all of these Elements graduates are trying to grab class spots.

    CrossFit Elements Workshops
    #968: M/W/F @ 6:10am, starts Wed, Jul 24
    #969: M/W @ 5:30pm, starts Wed, Jul 24
    #970: T/Th @ 7:30am, starts Thur, Jul 25
    #971: T/Th @ 5:50pm, starts Thur, Jul 25
    #972: M/W/F @ 5:50am, starts Mon, Jul 29
    #973: M/W/F @ 9:50am, starts Mon, Jul 29
    #974: M/W @ 8:30pm, starts Mon, Jul 29
    #975: T/Th @ 6:10pm, starts Tue, Jul 30
    #976: T/Th @ 6:50pm, starts Tue, Jul 30
    #977: M/W/F @ 7:10am, starts Wed, Jul 31
    #978: M/W @ 6:10pm, starts Wed, Jul 31
    #979: T/Th @ 3:10pm, starts Thur, Aug 1
    #980: T/Th @ 7:50pm, starts Thur, Aug 1
    #981: M/W/F @ 6:50am, starts Mon, Aug 5
    #982: M/W/F @ 7:50am, starts Mon, Aug 5
    #983: M/W @ 7:10pm, starts Mon, Aug 5
    #984: M/W @ 8:10pm, starts Mon, Aug 5
    #985: T/Th @ 6:30am, starts Tue, Aug 6
    #986: T/Th @ 9:10am, starts Tue, Aug 6
    #987: T/Th @ 8:10pm, starts Tue, Aug 6
    #988: M/W/F @ 6:10am, starts Wed, Aug 7
    #989: M/W @ 6:50pm, starts Wed, Aug 7

  • ben

    To offer some perspective-I was just in London this past weekend…wanted to drop in to Crossfit Central London…turns out their complete schedule is pre-booked and at capacity. They only accept new members who can train during “off peak” hours. http://www.crossfitcentrallondon.co.uk/ At least that’s not the case here!

  • Kristin

    Coach Kyle’s midday results

  • Zephan

    A) Split Jerk: 135, 145, 155, 165, failed at 175#
    B) 3:51 Rx, came off the bar with 4 reps left. Bummed.

  • ST

    Amazing stuff Brian. Good luck! I can’t imagine feet moving any faster in a split jerk.

  • Albert Insogna

    A: 155-185-185-195-205 (PR)
    B: 2:09, 25+25

  • Jim S

    Dropped in Crossfit Portland today.
    A: Run 1 mile. 6:22
    B: After ten minutes (spent doing mobility work), do a 12 minute amrap of 10 burpees / 25 double unders. 6rds + 10 + 8

  • Heather Frank Turk

    Good Luck, Brian!

  • Losis2honest

    wish you the best Brian. You’ll do great!!

  • Brooke Thomas

    Thanks so much for the shout out on the one alignment cue! Best of luck at the National Championships!