Monday 130819

All-levels WOD/Beginner WOD:
20 minute AMRAP: 10 push press 115/75, 10 pull ups, 20 sit ups

Competition Team WOD:
A. Technique work for snatch: 5 sets of Barski Snatch (3 consecutive high hang snatches) – focus on speed and timing (55%,60%,65%,70%,70%)
B. Open WOD 11.1: AMRAP 10 minutes: 30 double unders, 15 power snatches (75/55#)

100m run
100m burpee broad jumps
100m run
100m walking lunge
100m run
100m broad jump
100m run
100m walking single leg dead lifts
100 m run

(Photo credit: Alex Robleto)

Schedule changes, effective Tuesday, September 3rd
It was a full house at “How To Eat”–stay tuned to blog for info on upcoming in-house seminars!
The CrossFit Journal on the CrossFit Total (which we’re doing in tomorrow’s classes)
Cramming for fitness
Heavy coffee consumption increases death rates in under-55s, study suggests
Congrats to Kirk MacLeod on his Big Swim success
CrossFit defense

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

All-levels WOD/Beginner WOD:
CrossFit Total: 1 RM squat, 1RM press, 1RM Deadlift

Competition Team WOD:
A. Front Squat 5×2 (70% Max from 8/12)
B. 20 minute EMOM: 5-7 chest to bar pull ups (odd minutes), 5-7 push presses (155/105#, even minutes, *must be push presses)


  • michael saterman

    A) 9 rounds (Push Press, 95 lbs)

  • Charlotte Goins

    First travel WoD on the porch of an island cottage off North Carolina…convinced Mom to try it with me with the use of beach towels and pillows to prevent splinters.
    Substituting air squats due to lack of pull up bar:
    -Me: 13 rounds plus 10 push ups
    -Mom: did 5 mins plus stretching and is definitely a fan…also has a whole new idea of just how long 20 minutes can be.
    Extra sweaty metcon in the humid heat! Great fun!!

  • reisbaron

    CFE with Kasey and a cool group of encouraging, faster athletes. I knew I was destined to hit the 30-min time cap…maybe less WODs and more rest actually works the way they say it does…

    Subbed alternating swing-step air-squats for burpee broad jumps. Great WOD.

  • Brad Hoover

    In retrospect I think it was 5+20, not 6+20 as written on the whiteboard. 95# pp. Went at ~80% intensity in light of tomorrow’s Total.

    For those of you keeping score at home the last Total (at least the last one I was at) was Aug 19, 2012. Perfect for seeing how much you have improved in one year.

  • BenS

    9 rounds + 6 push press. Toned push press down to 75# since going overhead is a bit of a struggle these days.

  • AndyK

    Results from yesterday’s NYC Affiliate League event:
    WOD 1: 8 min time-cap – 100 double unders, then establish max weight for squat clean/hang squat clean/jerk complex – got up to 205, first time ever above 200
    WOD 2: 21-15-9 Over-bar-burpee/Overhead Squat @ 95lbs. Most humbling workout of the day. Did 21-15-9 a few weeks ago with OHS @95lb and pullups, this was a much different beast. 6:50
    WOD 3: 500m row, 30x 30in box jump, 30x 2-pood American KB swings, 30x chest to bar pull-ups, 30x 20lb wall balls, 30x toes-to-bar. Just squeezed under the 14 minute time-cap with 13:54. Got a ton of no-reps on chest-to-bar and toes-to-bar, need to keep working on those.
    Thanks to the coaches and members that came to cheer-on myself, Lindsay, Scott and our 10th place overall finisher Cleo!

    • Kyle J Smith

      Congrats dude! Do c2b every chance you get!

      • AndyK

        Thanks! Was a fun and challenging day. Definitely going to focus on c2b and start learning butterfly technique.

        • ST

          Andy: Some cool pictures of the CFNYC crew cheering for your last few T2B on the photo website. Nice work yesterday.

  • Kristin

    Coach Kyle’s 26th street AM results

  • Erik D

    Still reeling from Saturday’s Forrest hero WOD and Sunday’s WOD (12 rounds: alcohol with a focus on technique, not time). Went light since overhead lifts and pull ups aren’t my strongest suit.

    8+12, 65#, banded pull-ups (black band for 4 rounds, black and blue for the rest)

    • Brad Hoover

      Sunday’s WOD, aka Sunday Funday

  • Kristin

    Coach Kyle’s teeny tiny midday results

  • Vince

    Shout out to the evening coaches (sorry lots of new faces, I don’t know everyone’s name) at 28th Street for keeping some VERY large classes moving through the WOD tonight. Great job managing the people and the space.

  • Jim S

    Can’t push press (shoulder) so I just did yesterday’s wod today.
    A: Snatch x2 75,85,95,95,95
    B: 2rds 50wb,50sit up,50 walking lunge 17:16

  • Albert Insogna

    6 rounds + 5 press. Thought I did pretty well… but last place on btwb 🙁