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.
Important Announcement for Today’s Classes!
The 9:00 AM, 10:00 AM, 11:00 AM, 12:00 PM, and 1:00 PM “Advanced” WOD’s at 26 Street and will be strictly limited to those who are doing the WOD RX’d. The 2:00 PM and 3:00 PM “Advanced” WOD’s at 26 Street will give priority to those who are doing the WOD RX’s, but will try to accomodate those who are scaling.
The 9:20 AM, 9:40 AM,10:20 AM, 10:40 AM, 11:20 AM, 11:40 AM, 12:20 PM, and 12:40 PM at 28 Street are limited to those who are scaling. Thank you!
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Saturday 120310
Workout 12.3, 2012 CrossFit Games Open
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
Movement Standards
Box jump:
This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.
Push press:
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Each round the barbell must begin on the ground. Using a rack is not permitted.
Toes to bar:
In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
Additional Notes
Please be sure to watch the entire workout instruction video (posted above) for full details.
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.
Every rep counts in this workout. Credit will be given for partially completed rounds.
Please note that if you are registered on our team and plan to do this WOD, your options are tonight or Friday at the 8:30pm WOD class (or 7:45pm Post-Elements WOD class) or Saturday during regular gym hours (see schedule). Thanks.
SCORES MUST BE SUBMITTED BY TOMORROW, SUNDAY, MARCH 11th at 5PM PT. CLICK HERE TO SUBMIT SCORE YOURSELF (CFNYC only validates, you must submit the score yourself).
A contemplative Coach Court:
Kam on double unders:
Doubly dead?
If you missed yesterday’s major SCHEDULING ANNOUNCEMENT, please READ IT NOW. Thanks!
Friday 120309
Complete 5 rounds for time of:
5 Deadlifts @ 225#/155-185#
20 Double-Unders
The Open from a coach’s perspective (including Coach Sara’s perspective!)
Icing for injuries, tendonitis, and inflammation: Become a cryotherapy master
What’s with all the gluten intolerances??
Would you like a cocktail with that workout?
I talk to Gourmet.com about the paleo diet
High Point Farms Buyers Choice CSA — local, grass-fed beef in Manhattan
Kayam got a bunch of great photos of Sofia F. attacking Open Workout 12.2, the ascending snatch ladder. I asked her to let us know how it went for her. Here’s what she had to say:
“I was very nervous about this WOD because my previous 1rm snatch was 73#.”
“I spent an hour before starting the WOD just watching people who I think are really talented and trying to get motivated.”
Click here for the rest of the photos and a preview of Saturday’s WOD.
Hello, 12.3–plus scheduling news!
Workout 12.3, 2012 CrossFit Games Open
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
Movement Standards
Box jump:
This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.
Push press:
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Each round the barbell must begin on the ground. Using a rack is not permitted.
Toes to bar:
In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
Additional Notes
Please be sure to watch the entire workout instruction video (posted above) for full details.
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.
Every rep counts in this workout. Credit will be given for partially completed rounds.
Please note that if you are registered on our team and plan to do this WOD, your options are tonight or Friday at the 8:30pm WOD class (or 7:45pm Post-Elements WOD class) or Saturday during regular gym hours (see schedule). Thanks.
SCORES MUST BE SUBMITTED BY SUNDAY, MARCH 11th at 5PM PT. CLICK HERE TO SUBMIT SCORE YOURSELF (CFNYC only validates, you must submit the score yourself).
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SCHEDULING ANNOUNCEMENT:
Effective this Saturday, March 10:
All classes at our 25 W. 26 Street location will begin on the hour, seven days per week.
Weeknight Evening Classes at 26 Street will be at 5:00 PM, 6:00 PM, 7:00 PM, and 8:00 PM (including Friday).
We will add weeknight evening WOD classes at 5:20 PM, 6:20 PM, 7:20 PM, and 8:20 PM at our 44 W.28 Street location (including Friday).
Members who used to take the 4:30 PM WOD at 26 Street may want to consider the 4:40 WOD at 28 Street.
Members who used to take the 8:30 PM WOD at 26 Street may want to consider the 8:20 WOD at 28 Street.
We will now be starting weeknight WOD classes every 20 minutes from 4:40 PM to 8:20 PM.
All weeknight WODs at 20 minutes and 40 minutes past the hour will be at 28 Street.
All weeknight and weekend WODs on the hour will be at 26 Street.
We will continue to have Weekday Morning WODs at 6:30 AM and 7:30 AM at 28 Street.
Whenever practical, we encourage our newest members to attend WODs at 20 minutes past the hour.
Whenever practical, we encourage our most advanced members to take classes on the hour.
All members are invited to attend 28 Street WODs at 40 minutes past the hour.
On Saturdays, we will have WOD classes every 20 minutes from 9:00 AM to 1:00 PM plus 2:00 PM and 3:00 PM.
On Sundays, we will have WOD classes at 9:00 AM, 9:20 AM, 10:00 AM, 10:20 AM, 11:00 AM, 11:20 AM, 12:00 PM and 12:20 PM.
There are no changes to the weekday morning or early afternoon schedule.
Remember, we keep our Calendar on Zen Planner up to date. Please click through to the calendar (link above at top of blog as well) whenever you need to see our schedule!
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Thursday 120308
Games Prep 12.3
AMRAP the following:
15 Box Jumps 24/20″
12 Push Presses 115/75#
9 Toes to bar
for intervals of 1, 2, 3, 3, 2, 1 minutes, resting exactly 1 minute between each interval.
Post total and partial rounds completed.
NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St.
Beyond the Whiteboard’s guide to Open WOD 12.3 (instructional vids on the 3 moves of 12.3)
Perfecting the box jump with K-Starr & Carl Paoli (thx, Reis!)
You REALLY need to know about “the fuzz”
Bent arm pike press to handstand, lower to inverted hang, kip up to support
Let 70s Big help you get your first dead-hang chin-up and/or pull-up
Controlling your competition nerves
An easier way to get fresh, local produce: Bring the CSA to your job
Eric took a ton of great pics at our taping of the “J.T.” demo WOD last week:
Circling up:
Bo and Craig P. are all smiles:
Mike, Mike, and Mike! (Seriously.)
Click here for many more awesome pics from that night plus a preview of Friday’s WOD.
Attack of the barbell-wielding lungers
Wednesday 120307
A: Push press 3 x 5
B: Five rounds for time of:
45#/33# barbell Overhead walking lunges, 50 feet
21 Burpees
NOTES: This morning’s NYC Endurance running class meets at 6:30am at 25 W. 26th St. The Mobility Class with Court Wing is going on temporary hiatus. Stay tuned for details. going on hiatus on Wednesday nights only. It will continue to occur on Monday nights. (Stay tuned for updates in the future, as it may return to twice a week on Mondays/Thursdays.)
Got this email (and the photo below) from Reis: “OK so it’s not the Black Box, but it’s me re-doing 12.2 (let’s not get into how stupid THAT decision was)…although this time my lil guy had a chance to watch his daddy…
How cool is this photog to just send it to me out of the blue? Crossfit people are cool…”
“How much ya’ bench?”
“We’re really, really healthy!”: The truth about food and health claims
Set your focus
Miranda Oldroyd on “Fran”
H.L. Mencken on the meaning of life
Carbs are killing you: Infographic
Thursday’s WOD is to be announced…
Not just thrusters, SQUAT CLEAN thrusters
Tuesday 120306
A: Deadlift 3 x 5
B: Three rounds for time of:
Run 400 meters
95#/65# Squat clean thruster, 15 reps
15 Toes to bar
NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at the South End of the Mall in Central Park.
Will crossfit help me lose real weight in less than 50 years?
Full squats or not: The original research revisited (PDF)
Paleolithic poop and carbs
How about a nice fresh orange to go with your Cheetos?
Women’s lifting: will it ever really take off?
Do not brag about your leg press, sucka
Thanks to Kayam for getting these great shots of Open Workout 12.2!
Coach Ryan demos a split snatch:
Michael W. catches his breath:
Click here for the rest of Kayam’s photos and for a preview of Wednesday’s WOD.