Tuesday 130212

Black Box WOD/Beginner WOD:
[Black Box scaling:] A: 3 sets not for time: 3-5 muscle-ups, 10-15 back extensions/good mornings

[Beginner scaling:] 3 sets not for time: 5 ring pullups (false-grip if possible)/10 ring rows, 10 ring dips/ring pushups, 10-15 back extensions/good mornings

B: 8 min AMRAP @ 80-85% effort: 15 situps, 15 supermans, 30 double unders/60 single unders; rest 4 minutes x2

-6:00 of 100m sprints on 0:30, rest 3:00,
-4:00 of 100m sprints on 0:30, rest 2:00,
-2:00 of 100m sprints on 0:30
*You will do 2 100m sprints for each 1min of time.

11421_4884510983719_1055801553_nI reached out to Coach Heidi to tell us why she’s fundraising for Hope for Kenya (and has already raised an astounding $535!). Here’s what she had to say: “I have watched the videos that CrossFit HQ has posted over the last year on their site chronicling their efforts to help an area of Kenya that LITERALLY is starved of 3 very basic elements of life that we take for granted in this country: Food, Water and Education.

I am a HUGE believer in the concept of paying your good fortune forward. Good fortune, by the way, is defined in many ways; however, most assuredly by the fact that we all make sacrifices to be at a CrossFit affiliate 5, 6, sometimes 7 days a week means we ALL have a little ‘good fortune,’ that could be ‘payed forward’ no matter the financial circumstances. Don’t you think?

What better way to celebrate the community that CrossFit fosters than by helping another ‘community’ who desperately needs our help!”

Thank you to our latest sign-ups for “Hope for Kenya”. We’re now at 32 people registered to participate and fundraise. If you haven’t signed up yet, please do. (Here’s why you should.) And don’t forget, if you can’t be there on Saturday, you can always donate to CFNYC’s efforts here.

Believe in your victory (video)
“I’m not trying to be that diesel.”
Hot spot
The best
The war within
CFNYC Games Open Scores Spreadsheet is BACK for 2013 (thanks, Andrew L.!)

Heidi asked me to share the particular CFHQ video about CrossFit in Kenya that spoke to her so strongly. Please take a moment to watch:

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

Black Box WOD/Beginner WOD:
Black Box classes [please note this is a TESTING DAY!] [CORRECTION: testing moved back one week]:
A. 3-position Snatch (hi-hang, at the knee, at the floor) x5

B. 3 rounds of: 1 min no-pushup burpees, 4 min rest – all-out effort

[Beginner classes:]
A: 1 hang power snatch (above the knee) + 2 hang snatch x5

B. 3 rounds of: 1 min no-pushup burpees, 4 min rest – all-out effort

A. 1000m Row Warmup in teams of 2-3 people

B.”Last CrossFitter Standing” WOD
*Max effort in each modality for 2 minutes. (:15 between each to write your reps down)

KB Swings (24kg/16kg)
Box Jumps (24”/20”)
Toes To Bar
Air Squats
Parallete Jumps
Jumping Lunges

*The TWO Highest number of total reps in an R(x) & Scaled Division move into the SURPRISE final 1-modality 1-minute Max Effort to see who is the last CrossFitter Standing.


  • Moritz

    I think it would be a good idea to have a wall clock / timer at 26th St (4th floor, but i assume 3rd floor would appreciate it too). It would make timed workouts, like yesterdays, much easier for the ppl doing it (and for the coach). It is actually pretty much standard to have one i guess.

    • Daniel L.


    • Totally correct.

      We had been waiting to buy them for 28th St (one for each quadrant) until the walls were finished (so we’d have somewhere to mount them). No reason we need to wait on a pair for 26th.

  • Shannon D

    Is there still going to be testing on Saturday?

    • Jason L.

      Tests for this week (max height box jump and Cindy) are moved to the end of the month due to the Hope for Kenya WOD on Saturday. Testing will resume next week.

  • Albert Insogna

    A: ring pullups/dips sub
    B: 11 rounds

  • reisbaron

    A: (2 Rounds) Banded C2B & Dips, Good Mornings, Handstand holds (occasional kick off the wall to freestanding), Pistols to a box

    B1: 2 Rds + 20 Jumprope
    B2: 2 Rds + 11 Supermen

  • Jana B.

    A: sub ring rows/dips
    B: 13 rounds (sub 2x SUs)
    C: kipping HSPU work and 3k row

  • jsg

    A: Ring pull-ups (false grip) + ring pushups (feet on box)
    B: 5 + 5

  • Aaron Segal

    A. muscleups: 3×3
    B. 14 rounds rx
    first bar muscle up today

  • Jim S

    A: 3×5 bar muscle ups.
    B: nine rds even. Did first five rds of DU’s unbroken. Which was amazing.