Welcome to CrossFit NYC
CrossFit NYC is the oldest and largest CrossFit gym in New York. Our programs are designed to get you in the best shape of your life, under the guidance of highly skilled coaches. No wandering around the gym wondering what to do, endless hours running on a treadmill, or months of using the same machines without seeing real results. At CrossFit NYC, you’ll be guided and coached every step of the way through unique and structured workouts that will get you fit, fast.
Giant Sunday
Sunday 120205
A: Ring rows
B: 10-9-8-7-6-5-4-3-2-1 reps of:
95#/65# Thruster
Push-ups
Pull swing jump
Saturday 120204
A: Clean & jerk – 70% x 2, 75% x 2, 77% x 1 x 2
B: Five rounds for time of:
20 Pull-ups
30 Kettlebell swings @ 24kg/16kg
40 Double-unders
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High Noon Hero WOD at 11:45am, noon, and 1:30pm:
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
SSG Joshua Hager, United States Army Ranger, was killed Thursday, February 22, 2007 in Ar Ramadi, Iraq serving in Operation Iraqi Freedom when his vehicle was attacked by an Improvised Explosive Device.
Peter K. shows some major eye-of-the-tiger on this particular L-pull-up:
Only 2 days left to the Paleo Challenge…
REMINDER: Morning Post-Elements Courses are offered at 6:30AM and 7:30AM. If you register and are unable to attend, please be sure to cancel your reservation so others can register!
Friday 120203
Snatch – 70% x 3 x 2, 75% x 2 x 3
Back squat – Cluster @ 5 rep max (4×2 w/10sec) x 3
Today is also Coach Will’s birthday! Be sure to make him do 26 burpees when you see him!
30-DAY PALEO CHALLENGE — Day 28
My nutrition challenge is over (in 2 days)…now what?
America spends less on food than any other country
Mexican chicken stew / Easy shredded beef / Patacones / Aloo gobi
Tamar Adler cures your takeout addiction
“Expect more of yourself”
Do sports build character or damage it?
New powerlifting world-record holder is a 13-year-old girl from Colorado
CAPTION CONTEST! What’s going on with Coach Court?
Thanks to Erica G. for the photo–next time you see something fun happening at the gym, snap a photo with your camera phone and email it to me at Allison AT crossfitnyc DOT com. Thanks!
Congrats to Team Davis, our most recent Elements grads!
Click here for a preview of Saturday’s WOD classes, including the High Noon Hero WOD.
Hell’s (kettle)bells
Thursday 120202
A: 2-position clean (floor, knee) – 70% x 2 x 5
B: Complete 3 rounds for time of the following:
5 Deadlifts @ 275#/180#
10 Goblet Squats @ 32kg/24kg
15 Kettlebell Swings @ 32kg/24kg
REMINDER: Morning Post-Elements Courses are offered at 6:30AM and 7:30AM. If you register and are unable to attend, please be sure to cancel your reservation so others can register!
NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St. location.
30-DAY PALEO CHALLENGE — Day 27
More evidence for a gut/brain connection
All the food you eat is why you’re fat
Connecticut puts the squeeze on fake extra-virgin olive oil (via)
Dirt is mainly good for you — especially for children / Hand sanitizers as Agent Orange
Go outside
Soccer’s heavy boredom
You won’t “go to pot” while resting from an injury
“This is a living creature, not a play toy”
Natural laundry solutions
Two new graduating classes of Elements students:
Team Bulldog!
Team 66%! (sorry for the sideways angle, couldn’t get it to rotate!)
Morning Post-Elements Schedule Change, Bras, and the Open!
Wednesday 120201
A few special announcements – please read all the way through.
MORNING POST-ELEMENTS SCHEDULE: Effective immediately, the weekday morning Post-Elements classes will be offered at 6:30 AM and 7:30 AM only. There will be no Post-Elements classes at 6AM, 7AM, and 8AM.
We believe this will give our members the maximum flexibility in the morning. We do not yet have showers operational at 28th Street, where we run Post-Elements, but members are welcome to use the showers at 26th Street, which should be readily available due to the off-set hours.
Post-Elements classes follow the general format of the regular WOD’s, and members who arrive late for the 6:00 AM or 7:00 AM Elements, will be asked to join the 6:30 AM or 7:30 AM Post-Elements. Also, experienced members who find these hours more convenient are welcome to shift.
SPORTS BRA ORDERS: Female athletes interested in sporting a CFNYC sports bra (pun intended) – fill out our size form here!
REGISTER FOR THE CROSSFIT GAMES OPEN TODAY: Click here to setup your profile! If you have questions, see a member of the coaching staff.
“Angie”
100 Pull-Ups
100 Pushups
100 Situps
100 Squats
Post time to comments.
Compare to 111015.
NOTE: This morning’s NYC Endurance running class meets at 6:30am at 25 W. 26th St. location.
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CrossFit Games OPEN practice
Anyone may participate. Movements will be judged and strategies pre- and post-WOD will be discussed.
It is recommended that you try to perform the workout as RX’d.
The schedule will be:
Sat, Feb 4 @ 4:00PM – WOD 1
(movements will include back squat and ring dip)
Sun, Feb 5 @ 2:00PM – WOD 2
(movements will include power clean, front squat, toes to bar, handstand push-ups)
Sat, Feb 18 @ 4:00PM – WOD 3
(movements will include row, wallball)
Sun, Feb 19 @ 2:00PM – WOD 4
(movements will include jerk, pull up, double under)
Email Sean@crossfitnyc.com if you plan to attend or have questions.
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30-DAY PALEO CHALLENGE — Day 26
Eat quality protein, get lean?
Bonnie Bassler on how bacteria “talk” (video)
2 days on a farm changed my life
Roasted balsamic acorn squash / Kids love this sh*t
Holmberg talks consistency (co-written by our very own Ashleigh V.!)
Mobility and health: Some thoughts
Personalized health data, tailored medicine, and the end of illness
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Here’s Cindy L.’s report on her experiences at the “Hail to the Queen” competition she did this past weekend:
“It was a big learning experience to compete in my second CrossFit competition. Going up against such powerful female athletes of all ages was inspiring and motivational. I am a big believer of ‘Strong is truly beautiful.’ Erica did an amazing job and I have much to improve upon in order to take me to the next level. Competing is a great way to learn what your strengths and weaknesses are a good way to keep you on your toes. Ultimately, I am not competing with anyone else but myself but even then, there is always room for improvement.”
Cindy on jump rope:
Click here for more pics from the event and a preview of Friday’s WOD.