Friday 130726

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

(Photo credit: Alex Robleto)

CrossFit vs. USAW
Ever wonder how the bar got away from you?
Paris at the speed of sneakers
Stop butchering the push-up
Do you do this?
Waiting for the perfect time
In case you missed it: CFNYC Athete Profile: Steve Larosiliere

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

All-levels WOD/Beginner WOD:
A. Front Squat 3-3-3
B. 10 rounds: 30 second AMRAP American kettlebell swing 24/16, 30 seconds rest

Competition Team WOD:
Part A. 3×3 Back Squats
Part B1. EMOM 12 minutes: 1 Snatch+2 Overhead Squats
Part B2. 2 minute AMRAP: Snatch (115#/83#)
Part C. 10 rounds of: 10 seconds max pull ups, 20 seconds rest, 20 seconds double unders, 10 seconds rest


  • Quick update: we got Zen Planner to roll back the update of their site design. We won’t be changing it again until it’s been substantially de-suckifiied.

    • Phoenix


    • jrosen

      I talked to their tech support last week before the new design happened. The product is pretty much unusable. It was taking 24 seconds to load the cfnyc schedule, according to my devtools logging. It also doesn’t work at all unless you go directly to their site, or have 3rd party cookies enabled. I’ve solved the problem by not using it anymore.

  • reisbaron

    On Beyond the Whiteboard today, there are two versions of today’s WOD. The one simply called “The Chief” is the “restart” version of the AMRAP, where you start with the power cleans each round. The “continuous” version is for those classes who kept track of where they stopped and then kept going from that point in the next round.

  • AndyK

    Did the “restart” version. Three minutes of rest made a big difference over the last time I did The Chief with one minute of rest (additional 6+ rounds).

    1) 6 rounds
    2) 5 rounds + 3 clean + 6 pushup + 6 squat
    3) 5 rounds + 3 clean + 6 pushup
    4) 5 rounds + 3 clean
    5) rounds

    According to whiteboards math that is 27.889 rounds total. Last time with 1 minute rest and continuing where I left off, I was just over 21 rounds

  • reisbaron

    The Chief (restart – sub situps…bad left LCL today)
    1 – 3 + 2 PU
    2 – 2 + 7 SU
    3 – 2 + 5 SU
    4 – 2 + 4 PU
    5 – 2 + 5 PU

    These day 4s are getting tougher. I might exercise some restraint next week and knock it down to 3 in favor of some extra rest.

  • michael saterman

    1) 4 rounds + 9
    2) 4 rounds + 6
    3) 4 rounds + 16
    4) 4 rounds + 3
    5) 4 rounds

    22.426 rounds | Rx’d

    • Zephan

      I’m going to do everything in my power to beat this. 🙂

      • michael saterman

        Do it!

        • Zephan

          Damn. I missed it by a slim margin. You got me this time Staterman!…. you got me this time.

  • Anthony

    18.815 RX—blew out my shoulder AGAIN–3rd time in 2 months and always while doing cleans—clearly doing something wrong….Loved this WOD though–a great full body workout….

    • AndyK

      Take care of the shoulder Tony!

      • Anthony

        Thanks Andy—a nice cocktail of painkillers, tons of ice and I’ll be ready to go……Either that or replacement shoulders, and I am not going there!!

        • reisbaron

          If you really are relying on ice and painkillers, you eventually won’t have a choice…

          • Anthony

            I know my man. Living on denial until they take me out kicking and screaming.

  • joshargh

    I don’t see any Endurance WODs for tonight. Are they still at 28th st, at 6 and 7 pm?

    • Andrew R

      I’m guessing not, Kasey is at the games

  • Nicki Osborn

    24.556 rounds @ 53#…so many WODs with rounds of 5 recently. I don’t hate it.

  • Jim S

    135lbs was a bit rough, but did it. 3/3/3/3/3 15rds

  • Zephan

    I restarted at the beginning of each round. Completed Rx:
    1) 5 rounds + 2 power cleans
    2) 4 rounds + 3 power cleans + 5 push ups
    3) 4 rounds even
    4) 3 rounds + 3 power cleans + 5 push ups
    5) 3 rounds + 3 power cleans + 5 push ups