Tuesday 130924

All-levels WOD/Beginner WOD:
Back Squat 3-3-3-3-3

Competition Team WOD:
Part A1. Front Squat 5×2 reps
Part A2. Push Press 5×2 reps, climbing

Part B. Paused Clean Pulls (100-110% max) 5×3 reps, 3 second pause below the knee, rest 90

Coach Melissa says: “[Coach] Tom and I were the sole 2 representatives of CFNYC at the Pump Games this weekend but don’t worry we repped the team…tent and all!”
photo (4)

Upcoming fundraisers: Barbells for Boobs / CFNYC’s “Beat the Streets”
Squatting: To sit back or not sit back
Go with the flow
Everyone loves a loser
We are a nation of lazy liars
Is refined carbohydrate addictive?
Schedule changes, effective Monday, September 30th

Coach Kyle says: “Crossfit NYC roots for specialists (football players).”

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

All-levels WOD/Beginner WOD:
A. Split Jerk 2-2-2-2-2
B. 5 rounds: 20 wall balls, 10 pull ups

Competition Team WOD:

30 min AMRAP:
800 m run
2x 10 squats, 15 kb swings, 20 double unders


  • Vi-An

    Good job Tom and Melissa. Way to represent! 🙂

  • reisbaron

    225 – 245 – 265 – 275 – 315

    Kyle sprang the pause & tempo on us (2 secs down, 2 secs @ bottom, 2 secs @ top). The pause is a killer at the bottom.

    Running around the block a couple times felt great, as people were only stretching, not already back squatting when I finished…which means I’m getting faster.

  • BenS

    Reverse lunge 3×10: 95-135-155
    Tempo back squat: 185-225-245-265-275

  • Brad Hoover

    Reverse lunge 3×10 (5 each leg): 95-135-155
    Tempo back squat (2 sec down, 2 sec pause at bottom) 3×3: 155-175-205

    First time in Oly shoes, and wow they really improve your stability, which was perfect for that two second pause at the bottom this morning. Can’t believe I waited this long to invest in them. Let me be the millionth person to highly reco Oly shoes.

    • Eric

      Oly shoes are amazing

    • Craig Bagno

      so here is the quasi-existential question:

      do i refrain from getting oly shoes because i suck at oly lifting?

      or do i purchase oly shoes because i suck at oly lifting?

      • AndyK

        Get them, but keep working on hip/ankle and other mobility

        • Craig Bagno

          good advice. that’s my limiting factor, all right. (well, that and being weak. ha.) thanks.

          • AndyK

            Mine too! A little mobility work each day will go a long way. Strength will come with time and reps, but mobility and technique will only help (and more importantly help prevent injury).

  • AndyK

    Reverse Lunge 3×10: 95, 135, 155
    Tempo Back Squat 5×3: 135, 185, 205, 225, 225

  • AndyK
    • ST

      The reaction after the song ends is priceless. I’m guessing they thought it was hard.

    • Brad Hoover

      I saw that tweet two weeks ago by Froning, and I immediately decided wanted to try it out. Now after seeing this video… Khalipa was struggling big time. Garrett Fisher did pretty well, but Miranda really crushed it. I’m game to try it at 95# Andy if you are? Seriously.

      • BenS

        Maybe Kyle will add it to the hopper…

      • Sam

        That looked miserable..

        LETS DO IT!!!!!

      • AndyK

        Just what I need this week, more squats!

    • Losis2honest

      Looks pretty interesting

    • Crawford Roark

      I love this

  • Albert Insogna

    Reverse lunge: 95,115,135
    Tempo back squat: 155,155,155,175(1),155

    The glutes are feeling pretty spicy today.