Sun Di

FREE INTRO CLASSES:
Thur, Sept 16 @ 7pm
Sat, Sept 18 @ 9am

ELEMENTS WORKSHOPS:
#152 Mon/Wed @ 8pm, starts Sept 20 (3 slots left)
#153 Mon/Thur @ 6am, starts Sept 27 (4 slots left)
#154 Tue/Thur @ 8pm, starts Sept 28 (4 slots left)
#155 Mon/Thur @ 7am, starts Oct 4
#156 Mon/Wed/Fri @ 7pm, starts Oct 4

Sunday 100912
BLACK BOX WOD (current skill work: the deadlift):
Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 091221.

Black Box Events:
Sept 18: Visiting Coach Dave Castro–9 slots
Sept 25: Fight Gone Bad 5, the fundraiser–join Team CrossFit NYC! (or donate!)
Oct 1: Rest Day Dinner
Oct 2: Visiting Coach OPT–6 slots
HAPPY BIRTHDAY, KEVIN B.!
Nine years after 9/11, a photo provides some peace
The one-minute row (a.k.a. getting ready for Fight Gone Bad)
Lock me up and throw away the key
How to fix a bad tennis shoulder
Topical gel catches up with pills for pain relief
We’re lucky to have Sully as part of Team CrossFit NYC for the Fight Gone Bad 5 Fundraiser–he’s already raised $520! Click here to donate to him and click here to join our team!
sullyFGB5.jpg
PLEASE NOTE SCHEDULE FOR NEXT SATURDAY, SEPTEMBER 18th:
8:30 AM – 9:30 AM WOD
10:00 AM- 11:00 AM Dave Castro Seminar (for those already registered)
11:00 AM – 12:00 PM Seminar WOD (for those already registered)
12:00 PM – 1:00 PM Dave Castro Seminar (for those already registered plus 9 slots available)
1:00 PM – 2:00 PM Seminar WOD (for those already registered plus 9 slots available)
2:00 PM – 3:00 PM WOD
3:00 PM – 4:00 PM WOD

  • http://allisonbojarski.tumblr.com Allison Bojarski

    SCALING OPTIONS for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs as Rx’d
    teens and women 155-185#
    The Porch
    15-12-9
    225 pound Deadlift
    Handstand push-ups or Barrier
    Pack:
    21-15-9
    185 pound Deadlift
    Barrier Handstand push-ups or bridged on feet
    women 135#
    Puppies:
    15-12-9
    95-135 pound Deadlift
    Bridged Handstand push-ups on feet
    women 55-65#
    Buttercups:
    PVC-45# pound Deadlift
    Bridged Handstand push-ups on knees
    http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
    http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
    As a last resort you can sub heavy dumbbell presses.
    ———–
    I would add that HSPUs using bands attached to the pull-up bar are also a great way to scale HSPUs. If you don’t know how to do these, ask your instructor.

  • http://www.ssktoys.com/ Silly Bandz

    I key observed the proliferation of Silly Bandz at my summer time job. I run getting a TA for just about any summer time morning camp, also it seemed as though every individual single kindergartener in my course experienced a wristful of those multi-colored rubber bands that, when laid flat, took a specific shape. brand just about any noun and there’s most almost certainly a Silly strap of it.