Thursday 130725

All-levels WOD/Beginner WOD:
75 power snatches for time 75/53

Competition Team WOD:
Part A. 4×3 Bench Press
Part B. 3 rounds for time: 10 front squats (185#/135#), 10 burpees, 10 chest to bar pull ups

(Photo credit: Alex Robleto)

NY Daily News on CrossFit as Cupid
Speculation on the microbiological character of a zombie virus and the likely course of any subsequent epidemic
Eric Cressey on deadlift cues
How chronic pain has made me happier
Why calories count

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

All-levels WOD/Beginner WOD:
“Chief”-ish 5 rounds: 3 minute AMRAP- 3 power cleans 135/95, 6 push ups, 9 air squats. Rest 3 minutes between rounds.

Competition Team WOD:
Part A. Work up to heavy Power Clean in 8 minutes.
Part B. “Elizabeth” 21-15-9 reps for time: Power Cleans (135#/95#), Ring Dips
Part C. 3 rounds: Max L sit into 1 minute plank into 30 sit ups with minimal rest.

Temp run:
2min up, 2 jog, 3min up, 3 jog, 4 min up, 4 jog, 1 min all out


  • Erik D

    Did the layout of zen planner change? While I can still sign up for classes, I can’t access my account page to check my scheduled classes or pay bills.

    • It did. They’re “improving” it, apparently. We’re sitting down with the CEO this weekend, to convey some of our displeasure, and to hopefully figure out a roadmap to a more usable membership platform.

      (For those of you too new to remember, Zen is actually a big upgrade from the previous iteration, MindBody, which was a total disaster. Apparently, we just have waaaay more classes than most box management systems were built to handle.)

      • Phoenix

        I cannot even log into zenplanner. This makes signing up for classes very difficult.

        • smithd929

          This round of “improvements” apparently consists of rounded buttons…at the expense of the ability to see if classes are full or not without clicking into them.

  • Zephan

    75 reps @ 65#: 6:35

  • jsg

    Randy – 9:10 Rx — roughly 2:30 PR vs. the last time we did Randy, which was last year some time….

  • Jana B.

    Randy: 6:58 rx’d. 36 second pr from October. Sully said he wanted sub 7 so there you go!
    Deadlift 5-3-2-1-1 (163-183-203-213-223-228(f))

    • reisbaron

      A Randy PR then max deadlifts…I do not envy your lower back today.

      • Jana B.

        Strangely, low back feels fine. Maybe my snatch form is finally getting there. My thighs and forearms, in the other hand, not so good.

      • Jana B.

        I’d imagine you did the snatches with one arm 😉

        • reisbaron

          pinky toe

          • Jana B.

            That mental image totally made my day!!’

  • Ryan

    I’m new here so pardon my ignorance, but is it normal to have the same wod two days in a row?

    • Jana B.

      No. It’s a mistake in the website. Today’s WOD is Randy (possibly in honor or Anthony Weiner??)

      • Ryan

        Lolol… I see what happened now. Thx for the help.

      • Allison Bojarski

        Sorry for the mistake, guys! If you ever see a glaring error, feel free to email me at allison AT crossfitnyc DOT com. OK fixing that now!

        • Jana B.

          Stupid me. Didn’t even occur to be to email you. Sorry.

          • Allison Bojarski

            No worries–next time!

  • AndyK

    5:47 RX – fun workout, definitely room for improvement on this one

    • Brad Hoover

      A 75# power snatch every 4.6 seconds for nearly 6 minutes… dude that’s awesome. I’m heading out to the Games and won’t have time to try this today, but my goal would have been nowhere near that performance

      • AndyK

        Enjoy the games! It was a bit of a burner, think I would approach it differently next time (try to go for 15 per minute to break 5 min) – stopping to tape a ripped callous did not help either!

        • Jana B.

          Seriously? you did that with a ‘tape break’? DAMN!

  • reisbaron

    Randy 7:40

    As we do (or for morning folks, reflect on) today’s WOD, we should remember why it was created in the first place. Randy is a Hero WOD, a workout created in tribute to a fallen soldier or service person. These WODs have higher reps and oftentimes heavier weights (though not this time), and are generally more challenging than the average daily WOD.

    So as you stare at the bar during reps 50-75, perhaps certain that you can’t pick it back up, know that you can and you should because a very brave person isn’t around anymore to pick it up for you.

    From Main Site: “Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 [2008] in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.” –

  • Jonathan K

    6:36 rx’d

  • Doug S

    Can we get some bench press in all level WOD’s PLEASE!