Friday 130906

All-levels WOD/Beginner WOD:
“5…4…3…2…1” 5 rounds: Run 400 meters, 30 kettlebell swings 32/24, 20 burpees, 10 pull ups

Competition Team WOD:
Part A. Power Snatch (TNG) 7 minute EMOM, 6 reps
Part B. 5 minute AMRAP: 5-10 unbroken T2B

3x800m run. Full recovery in between.

(Photo credit: Alex Robleto)

Learn how to recover better from your workouts tomorrow at noon (@26th St.)
Shoulder surgery and 1-armed workouts
Testosterone and post-workout nutrition
Working out and eating well should enhance your life, not dominate it
Since it’s Friday: 10 scientifically proven ways to relax
New York Sports Club is now changing its business plan to try to keep up with CrossFit NYC
Only 1 day left to get the CMC discount if you’re on Team CFNYC!

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

All-levels WOD/Beginner WOD:
Clean and Jerk 1-1-1-1-1

Competition Team WOD:
Part A. Front Squat 3 RM in 10 minutes.
Part B. AMRAP 6 minutes: 6 OHS (95/65), 30 Double Unders, Rest 6 minutes.
AMRAP 6 minutes: 5 squat clean thrusters (155/105), 10 burpees, Rest 6 minutes.
AMRAP 6 minutes: 5 power cleans (185/135), 5 muscle ups

Hey there!
This Saturday is going to be our first weekend CFE class out at Central Park! We are going to be meeting on 96th and Central Park West at 9am! Once there we are going to do some awesome hill repeats, so get excited 🙂 Feel free to shoot me an email at Kasey AT crossfitnyc DOT com if you have any questions. Better see you there!!!

(Be sure to pre-register via Zen Planner, just like with any of our other classses.)


  • BenS

    45:13 rx’d

  • Anthony

    39:04 rx—I struggled the entire time—that was not easy….

  • stevenrerickson

    Absolutely loved today’s WOD. Loved standing in front of that box and doubting myself. Loved the “constantly varied” aspect.
    Box jump 34″,
    34:47 for the wod
    Loved being cheered on and cheering on friends, to me that is the very best part of crossfit, knowing that everyone is struggling, and knowing that your encouragement actually makes it happen for a friend. Without each other a lot of this stuff seems impossible. Thanks to the 5:40 28th street crew!

    • Anthony

      Well done my man, as usual—-now get with it and join the rest of us on Activore!!

  • LJ

    Proud to say I got 29:18 for the WOD. Sara was happy for me, and heck, I was happy for myself. (Scaled 32 to 24)

    • Anthony

      Yikes—-that is an incredible time….Great job….

  • Joe Mellet

    Long time member, first time poster….

    A couple things about the men’s bathroom at 28th Street:

    -The showers are building up a nice layer of brown grime and it looks like they haven’t been scrubbed in a while. I’m not a clean freak by any means, but it’s kinda gross.
    -The third shower door is cracked pretty badly with the cracks protruding from where the hinges connect to the door. Hopefully that won’t happen to the other doors, but given that they’re less than a year old, it’s not a great sign.
    -The large toilet stall still doesn’t have a lock.

    On a more positive note, I’m really digging the new rotational setup that was used today and in other WODs (e.g., Man Overboard, Crossfit Total). I’ve been lamenting to myself recently that the we moved away from some of the longer WODs and WODs that include a lot of different movements. My guess is that the major driver of this is lack of space and full classes, but the rotational setup seems to mitigate that pretty well. It’s also a great way to mix things up and take better advantage of our limited space.

    • While the showers get cleaned daily, I think the regular cleaning still leaves some amount of soap scum, which definitely appears to have accumulated over time. I’m guessing we may need to do some kind of monthly deep-clean. On it.

      As for the doors – cracked, lockless, temporary, etc. – we’re definitely aware of the problem, and have been fighting it out with our contractor and architect. We already thrashed the first set of ‘regular’ glass doors, and now appear to be destroying the tempered glass doors that were a step up. We’re looking into even more atomic solutions, though making beefier doors seems to be slow going. Nonetheless, working on this, too.

      And, as ever, appreciate the heads up (and the kind words for our logistics experiments – as you guessed, they go hand-in-hand with our bringing back a higher percentage of old-school and Main Site WODs).

  • Brad Hoover

    A: Box jump 40″ (PR).

    B: 35:00 with 20kg swings. Loved this workout.

    Bonus: finally met fellow frequent blog commenter Nicki!
    Bonus #2: met someone who went to the AlunaGeorge concert last night, which I am going to tonight in Williamburg. Alas, I was brain dead post workout and forgot your name… Liliana? Liviana? Viviana? Liana? …..

  • Nicki Osborn

    41:28 with 16kg Russian swings…best part of this was that I taught myself to kip during the second round!!! Goodbye strict pull ups/bands in WODs! The kips were one at a time but hey, something finally clicked and it happened. Also, this was the longest WOD I’ve done in my year of doing CrossFit. Kept wanting to walk/hurl while running but managed to make it through without doing either. WIN.

    Then @brad_hoover:disqus came up to me post-WOD: “Hey, are you Nicki from the blog?” Good to finally meet you!