Calling all runners
CrossFit NYC is pleased to announce that NYC Endurance will be providing 5 training sessions a week starting TODAY (schedule below) and is free to all CFNYC members.
NYC Endurance follows the Crossfit Endurance approach to training, focusing on efficient running form and technique [PDF file]. This approach is open to everyone, whether you are new to running or are a seasoned runner looking to improve your WOD and race times.
Each hour-long session will consist of a structured warm-up, skills and drills practice, then the workout itself. Workouts will generally be short distance/high intensity intervals but they will also program in tempo runs and time trials. The sessions will be held outside, so come dressed for the weather and bring a watch with stopwatch function if you have one.
Contact the coaches at NYC Endurance if you have any questions – email firstname.lastname@example.org and the coaches will respond.
Here’s the schedule:
Monday mornings, 6:30-7:30am: Meet at the Black Box, do the workout at Madison Square Park with Coach Rickey.
Tuesday evenings, 6:30-7:30pm: The Mall at Central Park (at south end, opposite the fountain/band shell area) with Coach Brian/Lisa/Martin.
Wednesday mornings, 6:30-7:30am: Meet at the Black Box, do the workout at Madison Square Park with Coach Lisa/Avery.
Thursday evenings, 6:30-7:30pm: Meet at the Black Box, do the workout at Madison Square Park with Coach Brian.
Saturday mornings, 9:00-10:00am: Meeting place might vary and coach should post the location earlier in the week. There are many places to hold the workouts: the West Side Highway, the track on East 9th St and the FDR. With Coach Rickey/Lisa/Brian.
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A. Front squat 1-1-1-1-1 @ 85% of your 1 rep max
B. Complete 20-15-10-5 reps of the following:
Post time to comments.
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In the running photo above we see long-time Black Box member (and NYC Endurance guy) Tim B. Here’s what he told me about his latest marathon experience: “Crossfit Endurance helped me defeat the NYC Marathon with a 19 min PR over my last, easier marathon. With training around 8 hours a week I was very happy with a 3:51:32.” Below we see him on his wedding day with his wife Laura, revealing his secret identity…
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Here’s what’s on tap for Tuesday’s WOD classes:
A. Plank holds
B. “Chunky Style” (Compare to 110921.)
As Many Rounds As Possible in 12 Minutes of:
10 95#/65# Squat Cleans (Post Elements: 75#/53#)
10 Ring Dips (Post Elements: Bar Dips)