Wednesday 140312

A. Deadlift 4-4-4-4
B. 8 Rounds of 30 seconds on/30 seconds off (can alternate with a partner) of Russian KB Swings.

A. Deadlift: Work up to heavy double in 20 minutes
B. 10 Minute EMOM of 3 hang power cleans (can share barbells with a partner if necessary)


7,500 m row
In groups of 3, complete as fast as possible. Each person rows 500m at a time.

CF NYC-121

What’s in a name?
Butter, Bacon, and Bone Broth: A Week on the Lakers Diet
Great photos from the 2014 Winter Paralympics
The monitored man
10 reasons everybody should strength train
CFNYC’s Fitness Field Trip! (March 24th)

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

A. Strict Press 5-5-5-5-5
B. 3-4 rounds: 500 m row, rest 1:1

A. Bench/Floor Press 5-5-5-5-5
B. Tabata Mash Up (8 minutes total): Alternating movements of kettlebell swings (24/16 kg) and sit ups

Conditioning Intervals: 30 minutes (30 sec work/30 sec rest)


  • michael saterman

    A: 225-285-315-285
    B: 110

  • Question for the coaches — I’ve been traveling a lot and have the
    opportunity to work out at in garage-type gyms. Obviously they don’t
    have to worry about dropping weights like we do in NYC. But when I’m in a
    WOD with power cleans, and everyone seems to be tossing their bars
    after each rep, I just cringe. Is this acceptable form?
    I always feel better when I’m able to complete any movement with controlled form.

    • Addie

      Not a coach, but as far as I am aware, the large bumper plates are designed to be dropped when loaded on a bar. You shouldn’t drop the bar without bumper plates as you can damage the bar that way. Also, don’t drop the bar with only the small 2.5 or 5lb weights on it.

  • Abraham

    A: 205-205-185-185. I probably could’ve pushed through and done 205 for the last two sets, but it was feeling kind of shaky, and with deadlifts + doing an as yet unknown Open workout Friday morning, decided not to chance it.

    B: 84 swings, 24 kg kettlebell. I do believe that today was the first time moving up to 24 kg. Definitely helped that they were Russian swings.

  • Brad Hoover

    A: Took a break from the barbell today to go to the endurance class. 500m intervals with Remi and Stephen. My approximate intervals: 1:50, 1:52, 1:56, 1:56 and 1:48. Justin Long (pictured in the 14.2 post) took time away from his own workout nearby to come over and pushed me to stay sub 1:50, which was least 5 seconds faster than I would have been without his encouragement. CFNYC community.

    • AndyK

      I have worked out with Justin once or twice, always pushes me to a PR.

  • Jordan Krasne

    A. 4×4 at 225
    B. 98 at 32kg

  • Dani Freeman

    Today I discovered that I am supposed to use my bottom in dead lifts. How about that. worked up to 203 with pretty decent form.

    • Allison Bojarski

      They really should call them butt-lifts… 😉

  • Bennett

    A. Basically a 15min EMOM – 2 rep Deadlifts between 185# – 275# working on technique.
    B. 10 Min EMOM – 3 Hang Power Cleans – 135#

  • Eric

    A. 225 – 245 – 275 – 295
    B. 112

  • Addie

    A. Deadlift 2 rep every 2-3 minutes 185# – 295#
    B. 10 Min EMOM – 3 Hang Power Cleans @ 115#

  • A: 285-285-305-305
    B: 15-10-10-10-10-10-10-12 (87) @32kg.

    My first workout with the 32kg bell. I had a hard time controlling it, but six months ago I wouldn’t have even considered it. PROGRESS!

  • Craig Bagno

    A. DL E2MOM 185-205-225-245-260. This can be construed as progress for me.
    B. 18-16-16-16-16-16-16-18 at 32KG

    More good core advice from Coach Michael today. Always worth the voyage north.

  • Maria Sanchez

    A: 135
    B: 120 @ 20kg bell (first time working with 20kg)
    my upper body is shot! hoping to recover all day tomorrow and be ready for Friday

  • Michael J. Bultman

    Been sick for a few days, so the UWS nooners let me crash their WOD

    A. 275/285/295/315
    B. 32kg — 18 swings in rounds 1-7, 19 in round 8

  • Stacey Pearson

    143x 4. Definitely could have gone heavier, but staying fresh for the inevitable 3 million wall balls that are coming my way tomorrow night!! KB swings were fun. Steve Weiss decided we should all circle up and track our numbers throughout the 8 rounds. Little friendly competition to spice it up. 🙂

    • Charlotte Goins

      Stacey, ’twas great to see you pop in for 2 pm! Not my best crossfit day, but circling up was the best motivation to keep swinging that dang 24k…well until I got trex arms. I’m right there with you on wall balls, so mentallly gearing up for more T. Rex arms , “no reps.,” and a heavy spherical object slamming into my face.

  • Charlotte Goins

    Overthinking my lifts again…apologies to Sully who always has to deal with my nonsense. 🙂

    119 @ 24k

  • Andreas Kraus

    A: 225 for all sets

    B: @32kg unfortunately I lost count during the WOD, but wouldn’t be very happy with the score anyway.

  • Nicki Osborn

    6pm Experienced WOD
    A. 143#
    B. 10 min EMOM 3 Hang Power Cleans @ 53#

  • kellen

    A: 275
    B: 143 rx (32kg)
    Thanks Sully

  • Jason Bornstein

    A: 155lbs
    B: 152 @ 20kg

  • Mike C.

    A. DL Heavy Double: 315 lbs (previous 1RM)
    B. EMOM, 3 Hang Power Cleans: 155 lbs

  • Patrick

    A: Heavy deadlift double: 355# (previous 1RM)
    B: 10 min EMOM 3 hang power cleans @ 155#

  • Christopher M.

    Deadlift 4-4-4-4 @235lb
    8min 30s on / 30s off: 112reps @32lb

  • Jenny

    A. 123-133-133-133 (could’ve gone heavier, but stayed lighter in prep for 14.3!)
    B. 127 at 24 kg