15 minutes of L-Sit and Handstand preparation and practice
5 rounds for time:
5 Good Mornings
10 Jump Squats
15 Hang Squat Cleans
Use one barbell for all exercises.
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All of the CFNYC trainers (and many members) are subscribers to the CrossFit Journal. Occasionally HQ will make old articles available to read for free as a way to showcase why the journal is worth subscribing to. Check these out and consider treating yourself to a subscription for 2008:
The Burgener Warmup
The Business of Guerrilla Fitness
Nutrition: Avoiding Metabolic Derangement (Issue 15 of CFJ)
Forging Mental Fitness
Theoretical Template for CrossFit’s Programming
Big John McCarthy’s Ultimate Training Academy
Swingers and Kippers
Tabata My Job (by our very own Joshua Newman)
Virtuosity and the Basics of Parkour
Zone Meal Plans (Issue #21 of CFJ)
What About Recovery?
Functionality and Wallball
How Fit Are You?
History and Use of Stall Bars
Recovery and Regeneration: Interview with Carl Valle
CrossFit: A High School Physical Education Program
“The Girls” for Grandmas!
A CrossFit Grandma
Really Cool Homemade Parallettes
A Performance-Based Comparison of Kettlebell Methods
The Odd Lifts
Ergometer Scores and Hall of Fame Workouts
Interview: Coach Greg Glassman
These boots are made for burpees:
Christmas is that special time of year when people visit the Black Box
AllisonNYC and Adam Storms
Mike and Joe tackle the 12 Days of ChristFitmas
Mike Giardina from CrossFit Atlanta, his cousin Joe and yours truly.