Walk the walk

IMPORTANT REMINDER! 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.

To learn more about Jaminet’s talk, please click here.

The event is $15 and is open to the general public. CLICK HERE TO SIGN UP!

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Thursday 111117

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)

Things to worry about after you have a 1000# Crossfit Total, a sub-3-min “Fran,” and a sub-35-min “Murph”
Seasonal eats: roasted squash seeds
Sports and child development (via)
Developing the right habits for good times and bad
Processed foods: trick or treat?
Proper ‘clam shell’ performance (video)

From Cassie: “I did the Prospect Park Sprint Duathlon this past Sunday and had a blast! I was quite anxious going in but in the end it was so exciting to be in a race that had multiple sports involved. The sprint distance was a 2 mile run, 10 mile bike ride, followed by a 2 mile run and I completed the race in an hour and 15 minutes. I think the race made me realize that I’m stronger than I think I am and I owe this to Crossfit for sure, I think I’ve felt more nauseated during “Fran” than at any given point in this race. I will definitely be doing another one of these and going for a longer distance the next time around. Thanks to my fans (Dickie and Willy) for cheering me on at the end!”

Thanks to Dickie for taking this video. Please send your stories of athletic triumph in for blog-posting to allison AT crossfitnyc DOT com!

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Here’s what’s on tap for Friday’s WOD classes:

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

“Skinny Fran”
For time, complete 21-15-9 reps of:
thrusters with a 45#/33# barbell


  • Anonymous

    A: Press 135 (3) 95 (5) 115 (5) 125 (5)

    B: Huge Shout Out to Coach Sara who helped me get my 1st Muscle Up (s) this am!  You’re a super star!  thank you.

    • Anonymous

      Excellent work man…that was sick!

    • Dickie


    • Dickie


    • Andy G


  • Matt M.

    A. Flight Accellerator as Rx’d 13:41
    B. Press 95 – 115 – 125 – 135 (1)
    C. muscle up work. 

    Greg, congrats on the muscle up, and then doing 2 in a row 1 minute later.

    • Anonymous

      shoot me an email with ur contact info mang.

      gw@water@watermilltrading:disqus milltrading.com

  • Anonymous

    I made up the 10 x 10 OHS WOD from Nov 2nd…

    85 – 95 – 115 – 115 – 115 – 135 – 135 – 135 – 135 – 155

    Today reminded me of the old school rest days…way back in…like…March.  A bunch of people with firsts before 8AM – muscle ups, butterflys…great energy in the box today.

  • Anonymous

    A: 85 – 95 – 105
    B: Got all of two feet in my handstand walks
    C: Also got my first muscle up on my second try.  Would like to do it again soon to make sure it wasn’t a fluke.  Thanks for the coaching Sara!

  • Anonymous

    press: 85×5, 90×5, 95×3
    snatch balance singles: 85, 85F, 85, 90, 95, 100, 105, 110F
    clean: 110×5

  • Anonymous

    Press: 45×5 55×5 55×5 65×1
    Thank you, Doug for sharing the rack with me, and thank you to someone whose name I didn’t catch for form tips!
    B: Did a couple wall handstands, started having shoulder weakness, decided not to push it to yet another shoulder injuryDid pull-up practice with thickest bandDid L-sit practice

  • Anonymous

    Press: 45×5 55×5 55×5 65×1
    Thank you, Doug for sharing the rack with me, and thank you to someone whose name I didn’t catch for form tips!
    B: Did a couple wall handstands, started having shoulder weakness, decided not to push it to yet another shoulder injuryDid pull-up practice with thickest bandDid L-sit practice

  • Anonymous

    West side highway run with dogs as rx’d.  See you guys tomorrow morning…

  • Press:  105×5, 105×5, 105×5
    Muscle up work: Finally got two unbroken, thanks Sara and Will for the tips.
    Butterfly pullup practice: Sara, thanks for the tip. I think I’m finally ready to commit to them.

  • Jenny A

    Congratulations, Cassie!!!

  • Cathy Scheele-Tom

    Congrats Cassie!  Sounds like a fun race
    And congrats to everyone on getting their muscle ups this morning!

    • keller

      you’re next…

  • Erika Ramos

    yeahhhhh cassie! werq! 

  • Sully

    Sometimes a FAILURE is still a success.
    Back squat 315# (5 reps) – 315 (fail on 5th rep) – 315 (fail on 3rd rep)

    Handstand walk 6 feet!

  • Peter

    70/70/70 press

    Handstand walk not happening, but got down to a 10 lb plate before crapping out at handstand pushups (on wall).

    34 second L sit, though!  Woohoo!

  • Ali Hovland


    And finally got butterfly pull ups! Thanks Sara!!

  • Sean M.

    To add a bit of unsolicited commentary regarding butterfly pull-ups:

    For anyone interested in competing, the butterfly (and regular kipping) is a good skill to learn, however, it should not be a replacement for developing sufficient strength of the shoulder joint/rotator cuff.

    The kipping and butterfly pull up creates an “at risk” position for the shoulder joint – specifically the labrum.  The problem arises when insufficient strength is added to ballistic movement repeated at high intensity – forcing connective tissue (i.e. the labrum) to pick up the slack for the joint.

    Kipping = ok
    Butterfly = ok
    Kipping/Butterfly w/underdeveloped shoulder strength = not ok.

    Good benchmarks for adequate shoulder strength:

    Men: 10-15 strict
    Women: 7-12 strict      

    • Sara

      Agreed… this is why if you have ever asked me to learn how to kip or butterfly I first tell you to show me your strict pullups.  

    • Jason L

      It should also be noted that most serious competitions require chest to bar pullups because they are much easier to objectively judge.

    • Sam Gaberal

      Check out Bill Starr’s article on shoulder strength 🙂


    • Avery

      BIG LIKE

      Agree with everything Sean M says.

      Also a big ego check: if you want to make sure you are ready to compete do every workout that has pull ups with chest to bar standard and count those ONLY if your chest physically touches the bar even if you have to at first *gasp* scale your pull ups.

      There was nothing more crushing than experiencing this firsthand at Regionals and having reps not counted because I was high enough but couldn’t touch the bar.  If you can meet this standard, you’ll be that much more ready to compete.

  • Daniel K

    Press: 125/125/125

    Handstand walk: about 6 feet
    L sit: 40 sec on fixed bars
             41 sec on rings

  • 68/68/68

    Handstand Walk: about 12 Ft. =)

    L Sit: 33 seconds

    AND my pull ups are SO close=)))

  • Still working mobility to find that good squatting position and resting to let me back and shoulder recover…not fun but definitely necessary. Congrats to all the new skills and PRs obtained today, it was fun seeing the 10AM really making the most of their open gym time today!

  • Jim S

    A: 100 100 100
    B: 10x wall walks, a few free handstands. Only 15 sec ring L sit. A bit of shoulder pain.

  • The_Lisa

    Congratulations, Cassie! That is a fast time!
    Press: 63-63-63
    L-sit only lasted 33 seconds.

  • Asegal04

    Handstand walk 12 feet

    Press 95 115 135

  • Sam Gaberal

    Power Clean/clean

    185-185-195-205-215 clean and jerk 215 x2

    Benchmark workout one or two of my squats might have been questionable, did a extra pull up I think. 

    3:55 RXD

  • Andy G

    5/3/1 back squats 185×3, 205×3, 235×10 then up to 300×1 PR. Press 85×3, 100×3, 110 x7, then up to 130×1. Then some accessory lifts.

  • Courtney S

    Benchmark WOD from yesterday – 4:53.

    • Sam G.

      See I did the benchmark thingy, I told you I do other things! and ahem my time was faster then you… I tried a handstand in the corner I got like 2 ft. 

  • Andy G

    I forgot to say Cassie-you ROCK!!!!

  • Steve Slo

    A) Press: 115×5, 115×5, 125×3
    B) Handstand: No walking.. but held it maybe 3 or 4 seconds unsupported by a wall
    C) Tuck-sit: about 40 seconds
    D) Benchmark: 5:40 (I was surprised to find the squats slowed me down the most.)

  • Steve Lynch

    Benchmark 4:3? – rowing and air squats…who knew?

    • Steve Slo

      Yes! Exactly! …I want to try it again this weekend now that I know how much to expect the squats to suck.