Monday 140106

All-levels WOD/Beginner WOD:
NOTE: In early February CFNYC will be hosting its first ever in-house competition! More details will follow ASAP. Each week 2 regularly scheduled workouts will be competition prep. These workouts will get you ready for the competition events, which will remain a secret until the day of. Here is your first competition prep WOD:
squat clean 1-1-1-1-1

Competition Team WOD:
Part A. Back Squat 4, 3, 2, 1 rest 2-3 minutes
Part B. Push Press 3, 3, 3, 3, rest 2-3 minutes
Part C. Snatch Deadlift 5-7×2 reps, rest 2-3 minutes

Stacey rocks the Lululemon window WOD!

CrossFit helped us face our son’s autism diagnosis
How wintry weather affects emotions
Enjoy the process
Fixing the “CrossFit pull”
Sustainable resolutions for your diet

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

All-levels WOD/Beginner WOD:
A. power snatch 3-3-3
B. 21-15-9 wallball 20/14, american kb swing 32/24

Competition Team WOD:
Part A. Muscle Snatch 3×3
Part B. Met-Con Intervals (45 seconds on/45 seconds off)


  • reisbaron

    A: EMOM 8 Mins – 1/2 @ 115, 1/2 @ 135
    B: 155 – 175 – 195 – 205F – 205 – 155 – 175 – 195 – 225

    First attempt at 205 failed miserably as I fell back at the bottom of the squat and almost ate the barbell for breakfast. I was happy to be using a belt so my awkward fold-over had some lower back support.

  • AndyK

    A: EMOM Squat Cleans (8 min) – 4×115, 4×135
    B: 2 sets of work: 155, 185, 205, 215(f), 215(f) / 185, 205, 215

    Failed first attempt at 215 with a poor pull – raised butt first. Second fail at 215, got under the bar and into full squat, but elbows too low. Dropped down for second wave and then hit 215 at the end. Tied PR, was hoping to hit 225 today, but happy to be consistently getting above 200.

  • Matt C

    Awesome programming today. Finally had sufficient time for the strength/skill portion. Also, more EMOMs please.

  • Eric

    A: EMOM Squat Cleans (8 min) – worked my way up to 135
    B: 2 sets of work: 135, 155, 165, 175 / 135, 155, 175, 185 (F)

    2 weeks off due to the flu, conditioning was off but glad that I didn’t lose too much strength-wise. Working my way back up is going be fun.

  • BenS

    A: Squat clean singles: 135-155-175-195-210PR-220PR
    B: Squat clean singles EMOM for 10 minutes: 155

    220 was a 15# PR! Hopefully the holiday hangover is now gone for good.

  • ToddMorris

    A. 8 Min EMOM Squat Cleans 4@95 & 4@135
    B. 10 Min EMOM SC 155, 185, 195, 205, 215, 225, 235, 245 (f) 245 (f)

    235 added 20lbs my PR. I know that I can get 245, today was just not the day.

  • DrewD

    A. PR’d at 185. Still really slow under the bar as I can power clean a bit more than that.
    B. EMOM 10min – Rds 6x 135, 4x 145.

  • Jim S

    Ran one mile for warm up. It’s in the mid 20′s though so I came back colder than when I started.
    A: 8 min: 115,115,115,125,135,135,135,135
    Really focused on keeping the bar close and then getting under it quickly to receive. I feel like this movement is sorta starting to come together. After a mere 15,000 or so attempts.

  • Nicki Osborn

    53-58-63-68-73-83-88(f) – ecstatic I hit 83# for a single since I haven’t been able to do that since August! (when I cleaned it for two sets of two…felt SO easy then, super hard today)