See you this Saturday!

CrossFit NYC is very proud to be hosting Dave Castro, CrossFit’s co-director of training this Saturday, September 18th from 10-11am for 2 free lectures/Q&A’s and accompanying WODs as part of our Visiting Coach Series.
This event is open to the entire crossfit community, not just members of CFNYC. Please note that while the event is free, you must pre-register to reserve your spot. Click here to sign up!
davecastroscreenshot.jpg
For those of you newer to crossfit, here’s a representative sampling of Dave’s work:
CrossFit Journal links (subscription required):
CrossFit Programming: Part 1, Part 2, Part 3, Part 4, Part 5, Part 6
The history of the CrossFit Games / CrossFit Games programming
Constantly varied programming
Technique vs. Intensity
Snatch strategies for CrossFit workouts and competitions
Free links from CrossFit.com:
Free previews of CrossFit Programming: Part 1, Part 2, Part 3, Part 4, Part 5, Part 6
Free preview of “Technique vs. Intensity”
Dave Castro on Outside Magazine’s Fittest Real Men

Wednesday 100915
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 100203.

Are you fit to fight in World War II?
Goalkeeping 101: Stop the ball, then celebrate
Edible symbiosis
How animals made us human

HAPPY (belated) BIRTHDAY to JAI!

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

    Scaling options from Brand X:
    Big Dawgs
    as Rxd
    Pack:
    “Kelly”
    Five rounds for time of:
    Run 400 meters
    15 Box jump, 24 inch box
    15 Wall ball shots, 20 pound ball
    or
    Three rounds for time of:
    Run 400 meters
    30 Box jump, 24 inch box
    30 Wall ball shots, 20 pound ball
    Puppies:
    “Kelly”
    Three rounds for time of:
    Run 400 meters
    15 Box jump, 24 inch box
    15 Wall ball shots, 14-20 pound ball
    Post time to comments.
    Buttercups
    “Kelly”
    Three rounds for time of:
    Run 400 meters
    10 Box jump, 24 inch box
    10 Wall ball shots, 14-20 pound ball
    Post time to comments.
    Sub for wall ball is dumbbell thrusters. 20# for Big Dawgs 10-14# for others.

  • Shayna

    32:18
    14 pound WB
    20 inch box
    Subbed 400 M Row for running

  • stephanie

    40:52
    400m run
    10# wallball
    20″ box
    sweet time, shayna! and congratulations!!

  • jenn

    Injured my left trap on Monday, so scaled to 3 rounds
    21:00 (24″ box, 10#WB)

  • http://timbroder.com Tim B

    10x100m on the min, all out, last night
    Kelly this morning
    RX’d 29:31

  • Mike S

    30:09 Rx’d Kelly.
    Was trying to keep up with Tim’s inspiring pace. Nice way to ease back into WODs.

  • Emily

    Allison,
    Don’t remember if I signed up for the 10 AM or the 12 with Dave Castro on Saturday. Is there a way to check in the system?
    Thanks!

  • Steve S.

    Power Snatch + Snatch – 100# x2; 105# x3
    Clean Pulls – 200# x3x3
    Clean Deadlift – 215$ x2x3
    Back Squat (high bar) – 205# x2x5; follow each set with 3 box jumps @ 33″

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

    Emily, I happened to be already logged into MINDBODY so I checked your profile and you’re signed up for the noon workshop and the accompanying 1pm WOD.
    For anyone who is unsure of which workshop they’re signed up for, just log in to MINDBODY and check your profile and it should be possible to find the info.

  • Paul B.

    20:17
    24″box/20#WB/400m run
    3 rounds

  • Jim M

    Allison,
    Can you please let me know who I should speak to about my membership? I’m working up in CT full-time now and need to do away with the monthly. I emailed through the site 2 days ago but never got a response.
    Thanks and hope you are well.
    - Jim McDade

  • Hari

    Jim M,
    We will immediately discontinue your membership. If you have been charged since your email, you will get a refund.

  • CAIN

    great job today by the 1230 crew
    *everybody* was relentless
    several sub 30:00 times

  • Isaac Green

    Kudos to those breaking 30 minutes. I was able to scratch it out in 34:08 (rx).
    -Isaac

  • Avery

    Performance menu wod minus the met-con
    Did a lower volume heavier version of Kelly:
    5 rounds:
    400 m run
    10 box jumps (28 inches)
    10 wall balls (20#)
    19:31 minutes

  • Jai

    20″ box, 6# wall ball: 38:12

  • Jay Goebel

    24:07 (14# WB)

  • Mike Mishik

    27:43 rx’d

  • Matt U.

    40:01 — Rx

  • Jenny A

    3 rounds (10# wb, 20″ box)
    21:10