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.
Take your pick
Saturday 120128
Seven rounds for time of:
205#/135# Clean, 3 reps
4 Ring handstand push-ups
NOTE: This morning’s NYC Endurance running class will meet at Engineers Gate 90th St./5th Ave. in Central Park at 9:00am.
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Remember that if you want to participate in today’s High Noon Hero WOD, you need to sign up via the Zen Calender Planner for one of the 3 heats. Here’s today’s Hero WOD:
Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Barbell: 155#/105# (Post-Elements: 105#/75#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in Operation Enduring Freedom, Afghanistan, when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
The pics may be blurry, but perhaps that’s because two of the world’s fittest men (Graham Holmberg, Rich Froning) are moving so damn fast?
Be glad it’s just one round
Friday 120127
A: Deadlift: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 80%
B: For time:
Run 800 meters
100 Push-ups
135#/95# Snatch, 10 reps
30-day PALEO CHALLENGE — Day 21
Easy recipe: Raw sauerkraut / Almond-crusted cod
Non-GMO shopping guide
Cocktailing for the non-sugar-addled
The art of re-creation
Fat + vinegar + cooked, but then cooled potato = Lower glycemic response to starch.
Is there anything bacon CAN’T fix?!
The Naked CrossFitter’s guide to finding your (training) partner
An open and closed case
Mountain biking in the snow / Insane surfing video
David T. proves that pink socks will improve your snatch:
Click here for a preview of Saturday’s WOD, along with this Saturday’s High Noon Hero WOD.
The long-awaited return of “Chelsea”
Thursday 120126
“Chelsea” (compare to 080122)
5 Pull-ups
10 Push-ups
15 Squats
Each minute on the minute for 30 minutes.
NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St.
Here’s How To Scale “Chelsea” — by Hari Singh
If you have 23 RX’d rounds of “Cindy” stop reading.
If you don’t have 22 RX’d rounds of “Cindy” you probably aren’t going to complete this RX’d
If you don’t have 20 RX’d rounds of “Cindy” you definitely aren’t doing this RX’d.
Done RX’d, this WOD is 150 pull-ups, 300 push-ups, and 450 squats (900 reps)
90% of RX’d = 15 rounds RX’d, then switch to 4-8-12 (810 reps)
80% of RX’d = 30 rounds of 4-8-12 (720 reps)
70% of RX’d = 15 rounds of 4-8-12, then switch to 3-6-9 (630 reps)
60% of RX’d = 30 rounds or 3-6-9 (540 reps)
50% of RX’d = 15 rounds or 3-6-9, then switch to 2-4-6 (450 reps)
Of course, there is no reason to cut down the reps sooner than you have to. If you have 20 rounds of “Cindy” then do them before switching to 4-8-12.
If you can go 25 rounds at 4-8-12, then do so, before cutting to 3-6-9.
You are going to slow down. If you do the first round in 31 seconds and slow down by just 1 second per round, you will just make it. You don’t want to fall apart when you miss a round. Just cut the reps on the next round. This is a bit like Tabata work. You start with a high number of reps per minute, hold as long as you can before you drop and then try not to drop further. And like Tabata, going out too fast will kill your score. If you don’t have at least 15 rounds of Cindy, you probably should start with 4-8-12, otherwise it’s going to be very ugly as time goes on. (And don’t kid yourself by using a band that makes the pull-ups about as challenging as jumping up and down on a bed.)
To the extent that you are able to rest, don’t rest at the end of the round. Rest in the middle of the push-ups.
You need to note how much time you have left at the end of each round. If after the first round, you have, say, 15 seconds left, then you can afford to take a 10 second break in the middle of the push-ups on the next round. (Measure rest in breaths) If you have 5 seconds left, you obviously have very little time to spare. Ideally, you want to do about 40 to 50 seconds of work per round with a 10 to 15 second break in the middle of the push-ups.
The easiest way to measure your score is in total reps. 900 is perfect. I predict no more than three perfect scores and no more than 10 scores over 810.
CAPTION CONTEST! What’s going on with Erika (handstanding) and Cassie? Please post to comments.
30-day PALEO CHALLENGE — Day 20
Deconstructed gyro salad / Crispy spiced chicken livers
Trojan horses of chlorella “superfood”
Fat + vinegar + cooked, but then cooled potato = Lower glycemic response to starch.
Good lard, bad lard: What do you get when you cross a pig and a coconut?
How to get sh*tfaced with impunity
Back on the GHD
Wednesday 120125
A: Push press 5 x 4 @ 82%
B: 21-15-9 reps for time of:
135#/95# Clean
GHD sit-ups
NOTE: This morning’s NYC Endurance running class is at 6:30am at 25 W. 26th St.
Handstand practice is fun on a beach (thanks, Joe and Katie for the pic):
30-DAY PALEO CHALLENGE — Day 19
Bengali fish curry: health benefits, recipe
Flourless paleo coconut lime muffins / Paleo onion sesame crackers
What causes and influences PCOS?
Do you have a grain brain?
Diet and weight loss more likely with a good night’s sleep
CFNYCer Linnea on mental toughness
All muscle, no iron
Morning Post-Elements classes are coming!
Effective Monday, January 30, we will be adding 6:00 AM, 7:00 AM, and 8:00 AM Post-Elements classes Monday through Friday.
These classes will be held at the The Black Box, 25 West 26th Street, Third Floor, and you will need to register online.
Tuesday 120124
Power snatch + snatch – 4 x 2 @ 77%
Clean pull – 4 x 5 @ 98%
Post loads to comments.
NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at the southern end of the mall at Central Park.
Box jumps during last Saturday’s High Noon Hero WOD:
30-DAY PALEO CHALLENGE–Day 18
“I’m definitely not hunting down my food, suffocating it with my massive thighs, then eating its liver for extra iron.”
The carnivore connection hypothesis
Genetically modified foods, Monsanto, and logic
Making the case for ‘macrobiology’ (via)
Seasoned shoulder / Berry balsamic salad dressing
Strong does not necessarily equal tough
How to think about CrossFit
Your appendix could save your life
Top 7 success tips
Click here for a re-cap of last Saturday’s High Noon Hero WOD plus a preview of Wednesday’s WOD: