Monday 130610

Black Box WOD/Beginner WOD:
A. Work up to a heavy set of five (three) touch-n-go power clean in 20 minutes
B. 5 rounds: 30 seconds AMRAP Strict Ring Dip (Parallette/box dip), 30 second rest

Competition Team WOD:
A. For time: 45 thrusters (95/65), 45 pull ups (5 minute time cap)
Rest 14 minutes.
B. AMRAP 7 minutes: 15 deadlifts (225/155), 15 HSPU. When the AMRAP ends you will have one minute transition time and immediately run one lap of madison square park and come back for time.

High Intensity Interval Training
4 rounds for time:
Rest 15 sec
Rest 30 sec
Rest 45 sec
Rest 60 sec
Rest 90 sec


Change the world and get to bed by 10
Drowning doesn’t look like drowning
Differences in the deadlift and Oly set-ups (yes, there are differences)
Shortest Person To Dunk On A Men’s Regulation-Size Basketball Hoop (video)
Out-of-Comfort Zones, Exercise High, and Visualization: Powerful Ingredients for Change

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

Black Box WOD/Beginner WOD:
Work up to a heavy set of 5 on the back squat

Competition Team WOD:
A. 20 minutes to work on 3 position snatch (High Hang, Below the Knee, Floor)
B. Back Squat: 1×10 reps (35%), 1×10 (45%), 1×10 (55%), 1×10 (65%), then max reps at 70% with 20×1 tempo, Rest 2-3 minutes between sets.
C1. 3×15-25 GHD sit ups
C2. 3×15-25 GHD back extensions


  • Brad Hoover

    A: 125 – well that got heavy in a hurry
    B: ~40 – lost count, deceivingly difficult

  • reisbaron

    A: 175
    B: 32 (Round 1 box, 2-5 parallette)

  • reisbaron

    On Beyond the Whiteboard today, there are two versions of part B. If your class scored each round’s reps separately, use the workout titled “Round Reps”. If you scored by total reps, use the one with that title.

  • jsg

    7:00am CFE – HIIT….2.5 hours later and i still can’t stop sweating (ew!)

    8:00am WOD
    A. 155# for set of 5 touch ‘n go / 165# for 3 touch ‘n go / 185# twice in 5 attempts (185 is prior 1RM)
    B. 37 total box dips

    • michael saterman


  • Jana B.

    A: heaviest set was 113#
    B: assisted box dips. Averaged 9 per round.

    Oh, and that’s Coach Heidi.

  • BenS

    A: 165
    B: 40 ring dips, 8 each round

  • Kristin

    26th Street AM Results

  • Scott

    Just an FYI, no emails were sent out to notify members that they were accepted into the class from the wait list this morning.

    • Brad Hoover

      Same on Sat – I was on the waitlist for an AM class, woke up and saw I got in, but no email notification was received.

      • Hari Singh

        Which class on Sat?

        • Brad Hoover

          The 7:30am with Michael.

    • Hari Singh

      What class were you accepted into? Is it possible you were accepted well before this AM?

      • Scott

        I signed up for the Monday 6:45am class with Kyle on yesterday afternoon. I was number 2 on the wait list. Woke up this morning to check and see if I got in and did not have an email but figured I’d log in to make sure and it showed I was accepted.

        • Hari Singh

          You are correct. We’re having a problem with Zen sending emails. Please check an hour or more before class, until we get this fixed.

  • michael saterman

    A. 155# for set of 5 touch ‘n go (155 is prior 1RM)
    B. 34.1 total box dips

    • reisbaron

      …easy weight…

    • Jana B.

      The .1 makes it!!

  • Jim S

    A: 155
    B: 33 total

  • Moritz

    so it has been one week that the evening classes were moved from 26th st to 28th st and i am DELIGHTED to find out that every 7pm an 8pm classes today and tomorrow (and actually all other evening classes too) are fully booked, which has never been the case at 26th St. Thats great. Wait. No it is not. It fking sucks. So what is happening now is that the long time regulars of Kevin’s class who are not used (yet) to reserve 50 classes 5 days in advance like the 28th st crowd (and honestly also dont want to get used to that) cannot attend their usual classes anymore. That is beyong annoying.
    Sorry for that rant (please focus on the content and not the tone) but i am EXTREMLY frustrated right now.
    P.S i also wonder how to throw around 20 bars for the power cleans in that quadrant tonight

    • Hari Singh

      Since we moved, we have not had a single 7:00 PM or 8:00 PM WOD actually reach 18 people. Sign up on the wait list, and then check the list an hour or so before class. (We are having a problem with Zen sending out upgrade emails at the moment.)

    • Hari Singh

      You are in tonight’s 8:00 PM WOD.

      • Moritz

        thanks for the update. When i registered earlier today i was no 5 on the waitlist or so. I understand that it is not easy to accomodate everyone but i guess it is quite a change for the ppl coming over from 26th st (well at least it is for me) compared to what they were used to during the last twelve months. The 8pm class was actually one of the few classes with a decent amount of ppl (around 10 or so on average) and to find out that “ones” class is suddenly overbooked is just somewhat unpleasent and leads to the frustration rant avove

        • Hari Singh

          As of 6:30 PM, there are 16 people registered for the 8:00 PM. I expect that by the time the class meets there will not be more than 12 – 14 people.

          • Moritz

            so there were 20 ppl at 6pm, 22! ppl at 7pm (both whiteboard count) and 17 at 8pm. While I got in at 8pm, at least 8 ppl cancelled last minute, which sort of defeats the purpose of a reservation system i guess. Anyway, i assume Mondays and Tuesdays are going to be difficult going forward. 18 ppl in that quadrant is already pretty crowded at usually means sharing of equipment during warm up and/ or heats for the WODs. While this might not necessarily a bad thing, i would generally prefer to have my own equipment to go at my own speed (in particular in strength WODs). I think there is need for a further 7/8 pm class on Mondays and Tuesdays. Hopefully the new location will offer some relief in this regard.

          • Hari Singh

            Last night was unusual because a significant number of people registered for both a CFE WOD and a Beginners/ All Levels WOD. In the end, many canceled CFE because of the rain, which led to some over-booking of a few classes.

            It is not realistic to expect not to share equipment and/or not to run multiple heats. This is true whether we have 16 people in a class or 20.

            During some hours when we have only one or two WOD’s running, we are pretty liberal about letting people pull equipment from all over the box and/or spread out into other quadrants, but this is not a guaranteed thing, especially during busy hours.

  • Anthony

    A big thanks to Steven for popping my shoulder back in place this am…Much appreciated my man!!

    • AndyK

      Was standing behind you when he did it, did not look fun

      • Anthony

        Definitely not a kodak moment!

        • Nick Walters

          Tony, I wish I had some sort of idea how to do that or else I would’ve offered a hand (or another spare shoulder). Hope it all worked out.

          • disqus_dNDHtEUBpE

            Couldn’t stand watching the look on your face or thinking about how the rest of your day was going to go with that arm hanging there. It was actually one of the easier ones i’ve done which sorry to tell you (but I”m sure you already know), isn’t a good sign.
            Hope the rest of the day was a bit better.
            On another note can anyone tell me how to get my real name as my posting name?

          • stevenrerickson

            ok figured out how to change the name, just had to find an iteration that wasn’t taken.

  • Amber Rodriguez

    A: Managed to work up to 93# on a set of 5 T&G power cleans… Full disclosure: only did it once. Spent the rest of class hitting 3 or 4 reps at the same weight and then failing on the 5th. :/
    B: 46 reps total, parallette dips.

    • Losis2honest

      awesome stuff!!

  • Guest
  • Zephan

    I found this article interesting and helpful: THE 7 BIGGEST CROSSFIT MISTAKES (AND HOW TO FIX THEM):

  • Nico Galán

    I’ve noticed a change in the programming of the WOD’s here, when I started three months ago every WOD had a part A, B and sometmes C to it. Now it seems like more and more WODS are just one part, i.e. tomorrow’s (TUE) wod. Why is that?

    • Kyle J Smith

      A lot of things are considered when it comes to programming at CFNYC including safety, balance, logistics, effectiveness and enjoyment.

      Let me toss out a few more thoughts to see if anything sticks.

      “More is not better, it’s just more.”

      Doing more in a workout does not mean you did a better workout. In fact, what would benefit a large majority of our athletes even more than higher volume is learning how to go all out in any single effort (be it a strength piece, short conditioning workout, or long conditioning workout.) The key to CrossFit is not high volume, it’s high intensity.

      Tangentially, and this may not apply to you, Nico. If you are doing regular WODs here and are still not happy with the way you look (the primary focus for most of us, when we’re honest,) don’t blame this lack of aesthetic improvement on your training, blame it on your nutrition. Nutrition is a HUGE majority of the battle when it comes to a sexy bod. Try paleo, Zone, south beach, vegan, not eating taco bell at midnight… i don’t care, just clean your shit up.

      If you have any more targeted questions, please let me know.

      While I’m sharing, read this list today and loved it-

  • disqus_dNDHtEUBpE

    135 a new PR for me by 20#’s and 33 ring dips. Getting stronger, feeling good!

  • Nicki Osborn

    A: Worked up to 73# with 2 of the 3 reps good – definitely a PR for a power clean!
    B: 15, strict ring dips – slowly and steadily building up strength here.

  • Albert Insogna

    A- 135
    B- 12,12,12,10,10

  • Bsm

    So I take the 6:40pm class at 28th street and today’s workout with the increased number of people was just frustrating. There was such a lack of space that it felt like we were working out on top of each other. Only when there was about 3 minutes left in the strength portion did I feel like I got some personal coaching. Since starting in September of last year I have loved everyday of crossfit at the black box, and today was the first time I felt frustrated and concerned about my workout and what’s to come in the future. With this class size increase I just can’t see myself being 100% happy going forward….

    • Hari Singh

      We have two coaches assigned to the 5:40 AM, 6:40 AM, 7:40 AM, 5:40 PM, and 6:40 PM WOD’s. Last night was unusually crowded, because we had so many people opt out of CFE at the last minute (rain) and into a WOD. This will not be typical, although it is likely to be more crowded than usual until we start 6:10 AM, 7:10 AM, 6:10 PM, and 7:10 PM WOD’s on the UWS in July.