Monday 140224

All-levels WOD/Beginner WOD:
Work up to a heavy set of 3 Back Squat. Work up to a heavy set of 3 Strict Press. Work up to a heavy single deadlift

Competition Team WOD:
Part A. Work up to heavy clean and jerk in 20 minutes
Part B. Walking Lunges, 3 sets, 6 each leg

Thanks to all CFNYCers who joined us for our ski trip this weekend!

Announcing: New “Experienced” WODs at CFNYC!
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CLICK HERE to sign up for the 2014 Open and be sure to sign up for Team CrossFit NYC!

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

All-levels WOD/Beginner WOD:
A. Every minute on the minute for 10 minutes perform X number of pull ups (choose a rep range that allows you to succeed.)

B. 50-40-30-20-10 Lunges, Double unders

Competition Team WOD:
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Jerk 5-5-5-5-5


  • Brad Hoover

    Back squat: 5 at 135, 4 at 185, 3 at 205. Decided not to go further as my right knee was bothering me a little as a I warmed up.

    Press: 4 at 65, 3 at 85, 3 at 95. Matched my 3RM from December. Did not go for 100.

    Deadlift: 5 at 135, 3 at 185, 3 at 225, 2 at 245 and 1 at 265-295-315. That’s a 5# PR. I’ll take it.

    Congrats to Ben and Reis on their deadlift PRs. More yelling next time. Nice to see my buddy iRon. Been a long time. A good morning all around.

    • BenS

      PR city today!!

  • Bennett

    225 – 115 – 365

  • Addie

    PRed on 3rep max for BSQ and SP. Missed PR on DL by 10#

  • BenS

    squat: 3×275, 3x315PR
    press: 3×115, 3x135PR
    deadlift: 1×405, 1x435PR

    first time i’ve lifted with Reis in months – no coincidence i also hit PRs in all 3 lifts. really psyched about the 10# deadlift PR – big props to Reis for talking me into that attempt and to him for his own 10# PR today.

  • Dani Freeman

    173-73 (failed 3rd rep @78) – 243

  • Travis Paquet

    Back Squat 3×185
    Press 3×125
    Deadlift 1×275

  • Eric

    Rueben and Russ were killing it today at the 6:20 experienced WOD – just means I need to work harder to catch up.

    BS: 275 – definitely had enough in the tank for more
    Press: 115 – shoulders were so sore after Cindy, taking it easier
    Deadlift: 275 – I let the guys just move monster weight after this since we ran out of time

  • Kristen Connor

    173, 88, 243.

    I started off trying to keep the weight low-ish so my legs aren’t dead by Friday. I lost track of that goal by the dead lifts and ended up with a PR. I blame @danifreeman:disqus.

    • Dani Freeman

      I’ll happily take that blame.

  • reisbaron

    BS: 335
    SP: 165
    DEAD: 460* (PR by 10)

    I forgot what pulling singles was like. Great day of lifting at the gym. I’ve been wanting a heavy deadlift in the Open, and now that my hamstrings will be smoked for the rest of the week we most assuredly will get it.

    Ben PR’ed too & Rich killed it today. Nice work boys!

  • Kristin

    Coach Kyle’s kick ass 28th street AM results. Well done, kiddies.

  • Russ Kempf

    Back Squat: 3 x 345 PR
    Press: 3 x 185 PR
    Deadlift: 1 x 475 PR

    After serial lurking on the blog for months, it’s time to start posting per Coach Chris’ orders…

    • reisbaron

      You are a savage beast Russ…nicely done!

      • Russ Kempf

        Thanks buddy. I channeled my inner Reis today. Congrats on your PR!

    • AndyK

      Nasty numbers

    • Kyle J Smith

      Comment Number 68 for the win!

  • JP

    BackSquat 3X225#
    Press: 3X115#

    Deadlift – 1X405# PR

  • Jacek Rycko

    Helpful tips from Coach Chris on mobility for plantar fasciitis (I sort of shot myself in the foot, on Friday…) and, yet again, an intervention and a reminder to deadlift with (more) proper form…

    Back Squat 3×185
    Press 3×125
    Deadlift 1×275

  • Richi Gausch

    205 – 105 – 305 (PR Dealift and 3x Backsquat)

  • Jon N.

    (3) x 225 BS, (3) x 115 PR, (1) x 315 DL.

    First go at the “Experienced WOD” after being out all of last week. Great class and group — thanks Coach Chris.

  • Kyle J Smith

    Great work all around to today, folks!!! The Open is shaking in its boots.

  • Kyle J Smith


    Don’t wanna kill yourself before the Open? You could… Choose a low number on the pull ups. Cut down the lunge volume or substitute low step ups (same number.)

    Part A is a great opportunity for everyone to get better at pull ups. Still on bands… make’em tough. Just learned kipping… great time to practice. Need more strict pull ups to get stronger for kipping… do it. Pull ups are a breeze… super strict, super pretty (or weight them if you are a super ninja.)

    Part B is a wonderful chance to practice double unders. 50-40… seems excessive and near impossible… cut the rep range to numbers that allow you to keep moving. Your first set should be done in no more than 5 sets, your second in 4 sets, etc. Keep breathing, stay positive.

  • Jonathan P

    BS 265
    Press 115. 135×2 fail but a PR
    DL 405 MILESTONE!!

  • iRon Bucks

    BS – 245
    SP – 155
    DL – 315

    Holy Black Box Zoo, Batman!!! Bunch of beasts in this piece today!

  • Christine

    After two months of not working out and tending to a huge pain the butt (a strained piriformis and a strained gluteus maximus), I have found the past few days back at the box to be very challenging, mentally and physically. I’m lifting 40-50# lighter than I’m used to, my lung capacity is shot, and my ego is killing me because I feel like I’m starting all over again. Thankfully, I train with awesome coaches and crossfitters who constantly remind me to take it easy so I don’t re-injure my booty. It’s totally a sucky time for me, but I’m so glad to be back at the box and working out with everyone again.


    P.S. Thanks for the shout out, Brad!

  • Nicki Osborn

    Hooray for the awesome ski trip! Thank you Stacey for organizing! Sadly, couldn’t WOD today as my calves have been in pain after 4 years away from the slopes. Awesome numbers today and great to see the blog more active. Can’t wait for the Open on Friday!

  • JonnyHK

    I could have gone more than 265 which means I am headed to the 800+ club in my crossfit total!!