Monthly Archives: July 2005

Marshall Law

Today Marshall came in inspired and suggested we do this workout: 21, 15, 9 reps of the triplet: Stiff Leg Deadlifts 115# Overhead squats 95# Snatches 55# and for good measure do 21 situps & 21 pushups in between the … Continue reading


Fight Gone Quite Well, Actually

Yesterday evening, after a run through a snatch form warmup, the CFNYC crowd collectively faced off against Fight Gone Bad for the first time. For those not familiar with the workout, our version was: 3 rounds, one minute per station, … Continue reading



Strictly the WOD, NYC style: For time: 20 inch Box jump, 50 reps 50 pullups (20 towel) 1.0 pood Kettlebell swing, 50 reps 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps 0.5 mile Run 50 Back extensions Average … Continue reading

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Linda-”the three bars of death”

Keith and Court both were both out of town this weekend. I decided to give yesterday’s WOD a whirl. Linda: 10-9-8-7-6-5-4-3-2-1 reps composed of: Dead lift: 1.5x body weight Bench press: body weight Cleans: 0.75x body weight I scaled back … Continue reading

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In and Out

As expected, we finally freaked out enough of the other trainers that the owner of the gym we’re using pulled me aside yesterday before class. Not as expected, he wasn’t looking to throw us out; instead, he was rearranging schedules … Continue reading

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Playing with Cindy’s Snatch…

Today Court, Scott and I decided to play with Cindy’s Snatch. It looked like this: Complete as many rounds in 20 minutes as you can of: 5 one-arm snatches with each arm. 35lbs 10 pushups 15 squats Keith 11 rounds … Continue reading


Cleaning Day

It was “Cleaning Day” at Crossfit NYC. We spent our whole hour practicing cleans, front squats and presses/jerks. We started with the bodybars to warm up, then moved to the empty bar. The workout wend something like this: Clean, Front … Continue reading


Please allow me to introduce my mother

A small team with some new faces in it got to know a new workout tonight that was coined by the group, “Scott’s Mom”. I won’t protest. It’s better than “Bitch” which was the first choice for its naming. The … Continue reading


Skinning The Dog

You start in downward facing dog. Hands on parallettes and hips up and back in an upside-down “V” position”^”. Then you jump your legs forward into an L-sit. Hover for a second and make it look pretty. Then you bring … Continue reading

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Full Court Press

We had three new members join us today. I’m impressed that anyone would be up for this sort of torture at 7am, but this is New York and the city is filled with freaks. I started off the morning by … Continue reading

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