Tuesday 140225

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


Free iPhone/iPad app that makes it easier to sign up for CFNYC WODs: “GYMCLASS”
iPhone/iPad app that makes it easier to time your WODs: “Amrap Timer”
Coach Sara talks to Bustle.com about CrossFit
Tips on avoiding injury
Olympians use imagery as mental training
Why do women have such stronger immune systems than men do?
Friday, February 28: CrossFit New Year’s Day / (SIGN UP for the Open)

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

All-levels WOD/Beginner WOD:
7 sets of hang power snatch + overhead squat

Competition Team WOD:

5 rounds for time:
30 double unders
15 burpees
30 box jumps (24/20)
30 wall balls (20/16)


  • Mark

    Any recommendations on a good physical therapist midtown area nyc (preferably who understand crossfit).

    Some ankle, heel, and Achilles discomfort for last few months

  • Also, if you’re an iPhone user, definitely download Gymclass (our first link). It’s a free app coded by our long-standing member Eric Colton, who came up with a waaaaay faster way than ZP’s mobile site for quickly adding yourself to our classes / waiting lists.

    • Talia

      And what happens to us poor android users??? We are not lesser people 😉 hope the app will come soon.

    • Eric C

      Thanks Josh! This is my first crack at creating any mobile app; any suggestions or comments on it would be most appreciated: (eric.colton@cindysoftware.com)

      • Jason K

        A screen with the list of classes I you current signed up for would be helpful.. and, the ability to swipe to cancel a reservation from that list screen.

    • ben

      Josh- just a heads up…the iphone app is amazing, but it is currently letting me sign in to classes well past the point where I would be able to through the site. i know there is like a 6 day reservation limit through zenplanner-not sure if you wanted to keep that consistent with the app too. but thanks for the app. much easier solution

  • Russ Kempf

    A – 2×6 L’s, 2X6 rings, 2X6 H’s, 2X6 strict, 1X10 butterfly, 1X27 butterfly/kip
    B – 6:46. Struggled with DUs today.

  • Bennett

    A. 10X 3L’s + 3KIP
    B. 6:48

  • Dani Freeman

    10×3 with some semblance of a kip… 8:59 with half DUs (25,20,15,10,5)… not stringing more than 5 together….

  • Brad Hoover

    A: 3 L sit pullups. I chose those because 1) I didn’t want to do a high volume of pullups three days before 14.1 and 2) I didn’t want to do kipping because 150 DU taxes your shoulders and kipping adds to that.

    B: 9:58. Jump rope single-double-single-double pattern because I still haven’t taken the time to work on my DU. “You look like someone who would be good at DU.” Thanks Matt

    • Matt Chin

      5 mins after class for 1 week.

  • Addie

    A. 4 strict 3-5 kip
    B. DNF (DUs need a lot of work)

  • Travis Paquet

    A: 4×6, 6×5 Kipping Pullups
    B: 7:30

  • JP

    A. 10X4 L sit pull-ups
    B. 6:35

  • Jacek Rycko

    A. 47 kipping pullpus, total: 9×5, 1×3
    B. DU subbed for 1/2 Russian KB @ 24kg: 7:20

  • Christine

    5th day back and I already tore my lovely hand up!

    4 kipping pull ups EMOM. 40 pull ups total.

    8:55 w/ 25-20-15-10-5 DUs.

  • Dan Gahagan

    Has the 8:40 pm class been eliminated?

  • Kyle J Smith

    Many folks aren’t sure how to structure their workout week around the Open this weekend. Tomorrow’s Snatch WOD is a great opportunity to come in and practice the endlessly challenging snatch without wrecking yourself before 14.1. You can check “workout” off the to-do list and still be ready to kill it Friday or Saturday.

    Here is a Team USA on the snatch: http://www.youtube.com/watch?v=7rZV5P3cAa4

    What videos have you found helpful for snatching?

    • reisbaron

      “Skill Transfer Exercises for the Snatch” – with Mike Bergener
      (Crossfit Journal) – http://bit.ly/1fR4lu3

    • Avery W

      I love this video of Natalie Burgener hitting a series of heavy snatches at the OTC – it is right around her lifetime snatch PR maxing out at 103 kg (226.6#) at BW under 63 kg (138.6#). Technique on every rep looks exactly the same as the one before and her speed under the bar is incredible:


      Also, no explanation needed, Ilya:


      • Eric

        That’s amazing

  • Michael J. Bultman

    12:30 beginner WOD!
    A. 40 HSPU at 4″ deficit, repairing torn palm
    B. 4:56 rx

  • Amanda

    A: Goal: 5 Kipping PU, finished at 57
    B: 5:31

  • Nicki Osborn

    A: 2 sets of 2 @ 5# weighted, 8 sets of 1 @ 10# weighted
    B: With a partner, one doing lunges while the other did DUs then switch. Score was total DUs, didn’t pay attention to the clock: I did 138.