Wednesday 130821

All-levels WOD/Beginner WOD:
A. Overhead Squat 3-3-3 from the floor
95# OHS

Competition Team WOD:

5 rounds
800 m run
30 2pood kettle bell swings (American)
30 pullups

Congrats to Cleo for placing 10th overall at the Ninja Classic!
(Photo courtesy: Coach Avery)

Schedule changes, effective Tuesday, September 3rd
Why you should have dead-hang pullups before you kip
The thing you do every day that’s setting you up for shoulder injuries
Wealthy people eat the most fast food
Could endurance running lead to heart attacks? (video)
Morning heart rate and functional overtraining
WOD where it all began this Saturday!

(From left) Cleo, Lindsay K., Andy K., and Scott T. repping CFNYC at the Ninja Classic!
(Photo courtesy: Lindsay K.)

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

All-levels WOD/Beginner WOD:
A. Front Squat 3-3-3-3-3
B. Five rounds for time of:
30 American kettlebell swings 24/16
20 Russian Twists 24/16

Competition Team WOD:
To Be Announced.


  • Brad Hoover

    It finally happened. After 18 months a cockroach was in my apt. I looked around for lethal objects. I grabbed my small foam roller and put it inside an empty Whole Foods brown bag. I starred the bug down. It made a run for under the couch. Using my speed, agility and accuracy (three of CrossFit’s official physical skills) I pounced and slammed the foam roller/brown bag “weapon” down on the floor. The moment of truth… I very slowly peaked underneath and revealed a flattened roach. I yelled: “CrossFit b*tch!” It was 5:50am.
    A: 95#
    B: 6:01, 65# OHS

    • Crawford Roark

      Lower Body Brad

  • Kristin

    Coach Kyle 26th street am results

  • Albert Insogna

    Eva- 4 rounds in 40 minutes, 24kg swings. Soul-crushing wod.

    • Jim S

      Nice time though. I did it yesterday (also 24kg) and it took me 49:39. Soul crushing is right. I basically stared into space until I could go to sleep last night after that. Also my hands are ripped to shit.

      • Brad Hoover

        Talk about soul crushing. Although I did the regular workout this AM I could not help myself so tonight I went for Eva. Came 2 pullups short of 4 rounds in 40min with 20kg swings. Got my first rip (during round 3) in 4 months. I totally underestimated this workout. She’s tough…

        • Jim S

          I was still dead from Eva last night but decided to do another wod tonight anyway.
          A: 105,105,105
          B: 14:51 at 75lbs. That’s an absolutely awful time I know, but it was damned near a max effort. I’m just crushed. Rest day tomorrow.

  • AndyK

    Dropped into Crossfit Remix in Mentor, Ohio this morning.
    A: 6×2 Deadlift – worked up to 295
    B: Tough but fun chipper:
    25x power clean @ 135
    50x toes-to-bar
    75x burpees
    50x pull-ups
    25x overhead squats @135 (ouch!)

    Rx’d – 24:25

    • Brad Hoover

      That workout was already sounding very intense, and then I saw it ended with 25 135# OHS. Brutal. Looks like a great result to me.

      • AndyK

        Yeah, that was the first time I had attempted 135lb OHS (save my 1-rep snatch). I think that tacked on at least 3+ minutes to my time, had a few singles in there.

  • Kristin

    Coach Kyle’s midday results

  • Charlotte Goins

    Another travel WoD – hoping paddle boarding/surfing will make up for pull up workouts for now-
    For time:
    1. Run 1 mile and at every .1, 30 walking lunges (300 total)
    2. 5 rounds, 10 push ups + 20 sit ups
    25:40. -screamed my way through the end, harder than expected.

  • Amber Rodriguez

    A: 78-83-88 (power snatch PR on that last set, which was nice)
    B: 7:10 @ 53#
    Trying to scale WODs toward conditioning. While 65 would’ve been doable, I don’t think I would’ve reaped the same cardiovascular benefits (did the first set of 21 unbroken). Sucking it up and taking some plates off the bar for the sake of making myself a more well-rounded crossfitter is hard. Real hard. Slice of humble pie, anyone?

    • Brad Hoover

      I used the same line of thought this morning as you did Amber. I could have done 75# OHS (and maaaybe 85#), but instead I did 65# and ended up with sets of 21, 10-5 and 9. Scale more and do the workout as it was designed to be done. I actually saw this video this afternoon on this exact subject –

  • Nicki Osborn

    A: Haha yeah about that…33-43-48(1) – but YES to a power snatch PR at 43#!
    B: 8:10 @ 33#