Get your nutrition on!

CrossFit NYC is proud to host Paul Jaminet, Ph.D., co-author of Perfect Health Diet: Four Steps to Renewed Health, Youthful Vitality, and Long Life, for a two and a half hour lecture/workshop on Saturday November 19th at noon in our 4th-floor annex (regular class schedule will not be affected). (CFNYC member and paleo blogger John Durant is co-sponsoring Paul’s visit.)

Jaminet will focus on common bottlenecks to health and performance in implementing paleo-style eating and where making some subtle (hello white rice!) and not so subtle (hello dairy?) modification to standard paleo can confer some serious benefits, as well as how to assess what is right for you and your family. Q&A to follow.


Wednesday 111116

Back squat 5-5-5 @ 70% of your 1 rep max

“Benchmark” “Baseline”
For time:
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Post time to comments.

Science getting smarter even as it gets stupider
“Establish the correct postures and patterns, then work around reasonable ‘numbers’ of movements in a training session, and, finally, we should discuss the load.”
What are persimmons? part 1, part 2
Bad gym etiquette / Be careful what you find on the internets
A Christmas/Hannukah/Kwanzaa list for 2011
How to shop like a hunter-gatherer

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

Press 5-5-5 @ 70% of 1 rep max

Max distance handstand walk (or handstand progressions as needed)
Max time L-sit (or L-sit progressions as needed)


  • Sam Gaberal

    I left my water tin can it’s white with strength on it, Please don’t throw it away will pick it up tmrw.

  • Anonymous

    A: Back Squats  185 – 185 -185  (ty coach pete for some tips on form!)

    B: 3:59

  • Anonymous

    A. 3 x 185
    B. 5:05  (still suck at pullups)

  • The_Lisa

    A: 95, 115, 115
    B: 7:10 – pullups were the slowest.
    C: 2-mile run 16:10

  • Anonymous

    A: 185, 165, 165
    B: 5:37 – My rower turned off right as we started…not making excuses, but I am going to do this again soon as I think I can get under 5 mins.

  • Jenntang

    A: 135#
    B: 6:07 Rx

  • Anonymous

    3:43 RX’d

  • Anonymous

    Sorry Lords of De-load, I went for back squat singles…I’ve missed the last two opportunities…275 – 315 – 365 – 385* – 405F  (*10# PR)

    Final rep felt good in every way except the failure part. The 4 carries a lot of mental obstacles with it…I couldn’t navigate through them today, but I’ll give it a couple weeks and try again…huge thanks to Mike & Jamie for the spotting.

    WOD: 7:25  (black band)

    • Jamie F.

      Good Work Reis!  Always kicking @$$!

  • Jamie F.

    Wendler Press:

    5 Reps @ 70 LBS
    5 Reps @ 80 LBS
    Max Reps @ 90 LBS – 11 Reps

    Gotta work on that weak sauce.

    Benchmark: 4:22 RX’d.  Gotta get Sub 4:00 next time!

  • Anonymous

    A. 145-145-145
    B. 5:07

  • Anonymous

    A: 165-185-185
    B: 11:23 Rx

  • 185×5, 195×5, 195×5
    4:39 Rx’d

  • Rory

    A: 185, 165, 165
    B. 4:33 rx’d (pullups need work)

  • BenS

    Benchmark: 5:14 (5 green band pullups, 5 black band pullups)

  • Ali

    4:55 rx’d 

    should’ve gone harder

  • Cathy Scheele-Tom

    In the spirit of crossfit, I will be trying to post my daily football wods:
    Mon- 3×5 back squat 190×555
            3×5 press 73×543 (whyy arms why?!)
            max hgt box jumps- 33″x3
            8 20yard sprints
    Tues-max rep dead hang pull ups 1x1x1
            5 rnds: in 90 seconds complete 5 deads at 315lb + max rep ring dips
           -sub 205lb deads and bar dips.  deads=55433 dips=65413

  • Zoe

    A. 115
    B. 5:20 Rx’d

  • Cathy Scheele-Tom

    A friend just started a t-shirt company.  If you purchase a charity tshirt 20% of the profit will go to Special Operations Warrior Foundation 
    You can always use a new tshirt! Especially you Craig!!!

  • Paul B.

    A: 145, 165, 165
    B: 5:07 Rx’d

  • Sam G.

    Hey Guys/gals, anyone interested in just a good read, or information worth listening to, check out Bill Starr’s Article on the Journal named “Single”.  The best bang for the buck for me comes from Bill Starr’s articles.  Bill Starr has been said to be the best platform coach by Coach B, and was Mark Rippetoe’s former coach he has great information about lifting and anyone interested should give it a read.     

    • Anonymous

      Link here:

      It’s crazy that this was the article of the day after I chose squat singles for the first time in months…AND hit a wall getting over 400.  Great read…very aligned with my current struggle!

      • Jim S

        I would love to know how he defines “older athletes”. I definitely don’t want to give up going for one rep PR’s.

  • Sara

    4:11 rx’d

  • Jim S

    A: Front Squats (no rack here today) 135, 140, 145
    B: 5:34 (included about 20 seconds running from my rower to my pull-up bar, er, 2×4 joist)

  • Ryan S

    WOD: 4:21

  • David T.

    WOD: 5:02

  • Peter F


    4:54 rx

  • Aaron Segal

    4:10 rx

  • Avery

    Front squat doubles up to 80 kg
    sumo deadlifts x5 up to 95 kg
    Benchmark wod: 4:24

  • Daniel K

    Back squat 185/205/185

    WOD: 5:03

  • Steve Lynch

    Squat 265 – 5 reps – 3 sets
    Bench 220 – 5 reps – 3 sets
    Deadlift 425 – again a quick 1-1-1-1-1 (about 10 seconds between reps)

  • Kayam Rajaram

    Squat 95 – 5 reps – 3 sets

    Benchmark 7:14

    Big shout out to Dex, Ian and (sorry buddy, didn’t get your name, you know who you are) for the help with my squat form.

  • John Landers

    Squat 225# 285# 225# 

    Benchmark 4:16 rxd

  • Michael North

    8:03 Rx.  Slow but first pull-up WOD Rx.  10 singles.

  • Eric

    4:43 Rxed

  • Jay

    155, 175, 185

  • Annie

    5:39 rx

  • Ari Bragi Kárason

    Did it 3 times. best time was 3.40

  • Joe W

    3:17 rx’d

  • drake

    4:10, Rx.

  • Jo W

    4:55 RX’d – quite pleased with this, I suck at rowing and for some reason also chose to walk the entire length of the floor to do my pullups instead of just turning round and getting on the bar!

  • Sully

    Baseline 5:20 r’xd. Need sub 5 next time. 

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