Sunday/Monday 170716/17 – Photo of the Day

Upcoming CFNYC Events and News:

Beyond the Whiteboard: Beginner ‎/ Experienced
Our favorite reads from the week, so far:
Bring On The Exercise, Hold The Painkillers
In New York, CrossFit No Longer Qualifies As Cult Fitness
Trying To Get Strong? You Need To Work On Your Nerves By Lifting Heavy Weights, New Study Finds
You’ll Never Want To Use A Reusable Water Bottle Again
Is Your Sleep Schedule Preventing You From Getting Stronger? 8 Questions to Ask Yourself
7 Surprising Benefits Of Exercise
Coach Michael Featured On Active Life Podcast


  • BenFund (Hobie’s Dad)

    WU: Done
    KB high pull: 24, 24, 32, 32
    Snatch: 135-135-155-155-165-165-175-175
    Beep Test: 14 rounds + 7 + 7 (16 rounds last time) – wish it were a little hotter in the gym this AM. Would have helped.
    Strict C2B: 8/8/7/6/6
    Backsquat: 227.5 (5×10)

  • Amanda

    WU: Done
    A. Single arm high pull 4×6/arm @ 30#
    B. 8min Snatch EMOM: 63-68-73-78-83(2)-88(2)#
    C. Beep Test: Rx 5+19 rounds (shouldn’t have dropped the barbell in the 6th round)
    D. 5 rounds NFT, 10 Back Squat 108# & 5 Strict C2B (5-4/1-3/1/1 last 3 rounds)

  • Dré

    WU: Done
    A. Single arm high pull 4×6/arm––20kg
    B. 8min Snatch EMOM: 115, 115, 125, 125, 135, 135, 145, 155#
    C. Beep Test: 6 rounds + 19 (probably could’ve finished this round in retrospect)
    D. 5 rounds NFT: 10 Back Squat (185#),10 Strict C2B

  • Jorge Baron Munoz

    WU: Done
    KB high pull: established a 10rm since i didn’t have one… 24kg
    Snatch: 115,115,125,135,135,135,145,145
    Beep Test: 5+16
    5RNFT 10 Strict C2B & 10 Back squats at 185lb: took about 15 min

  • Where’s McArdle?

    Wu: done
    Pull: 35
    Snatch: 125-160 in 5’s
    Beep: 11 plus 14 versus previous notes:

    “Wod: 2 or 3 burps shy of 13. Smidge tired and grumbly, so plan was to take basically full minute every time with the rich froning thruster. Worked well until muscle fatigue.

    Last time: 10+4 burpees

    First time: “7’s first 7, 5’s next 11, and 7’s last two – I cheated and quit on 7’s before failing, but didn’t have feeling like death in me last night. 5’s were prob too easy.”

    Squats @ 200 and ctb done.

  • Stephanie

    A: 4×6/arm single arm high pull: 35#
    B: 8 min EMOM 1 snatch: 63-93
    C: beep test: 6+17. My arms/chest are so sore, mentally gave up in the 3rd round
    D: 5 rounds: 10 back squats(113) + 5 strict c2b

  • Lauren S

    so much fitness to review
    Friday: FS max: 203#, a 10# PR

    A: up to 168# on the clean and jerk
    B: up to 123 on the snatch
    C: 27:54 on whatever we call that thing

    WU: done
    A: 88 to 123 on the snatch
    B: 7+20 on the beep test. First time doing it RX
    C: 5×10 BS at 148#, 5×5 SC2B

  • Merlyne

    7:15 PM Comp
    WU: Done
    A. Single arm high pull 10 RM – 16kg KB
    B. 8min Snatch EMOM: 63(2), 73(2), 83(2), 93(2)
    C. Beep Test: 3 rounds + 20 (slow thrusters)
    D. 5 rounds NFT: 10 Back Squat (113#), 5 Strict C2B (all rounds broken, at least 3 reps to start)

  • Kate Parker

    A. Single arm high pull 4×6/arm @ 12kg
    B. 8min Snatch EMOM: 93-93-98-98-103-103-108-108
    C. Beep Test: Rx 3+18 (I literally hit a wall on the last round – my barbell got stuck on a ledge on the wall under the rig and I lost ~8s, according to expert witness @StephanieOhler:disqus. I wasn’t ever going to get very far on this wod, but I think I had another round in me)
    D. 5 rounds NFT, 10 Back Squat 123# & 5 strict pullups (I misread the board and thought we were doing pullups not C2B, so I did 4×5 pullups then 3×5 c2b)