Update on the 28th Street Space!

Our architects are putting the finishing touches on our plans and will be filing them with the Building Department this week. By end of the month, we should be able to begin construction on our space at 44 W. 28th St., 2nd floor. Our plan includes five main components:

Locker Rooms: Both the Men’s and Women’s Rooms will be expanded to make room for four to five showers in each, plus a changing area. We’ve been putting a lot of thought into the logistics of that build, because we cannot afford to shut down either bathroom during construction.

Flooring: In parallel, we’re finalizing our flooring plan. We are currently looking at two options, one which involves building a grid of steel I-beams (see the ring setup) just above the current floor and then laying down a second floor on top of this structure, so that the impact from drops is transferred to the steel columns and not to the ceiling below; the other involves a framed floor suspended on a grid of shock-absorbent elastomer pucks. Either way, we hope to start installing flooring in sections within the next few weeks, and are aiming for a solution that allows us to drop weights, jump around, and generally CrossFit at full steam without (literally) bringing down the house.

Lighting: We will be putting top-quality lighting throughout the space.

Private Entrance and Staircase: The building has a service entrance located closer to Sixth Avenue (50 West 28th Street). This will ultimately become our private entrance. We will be installing stairs to the gym that will be running friendly. At the top of the stairs will be the Front Desk and cubbies. During the middle of a running WOD, athletes will be able to easily enter and exit the gym (no buzzing at the Front Door) and people first entering the gym will be able to check their belongings behind the Front Desk.

Equipment: Our goal is to have uniform equipment throughout the gym. (All medicine balls of the same weight will be the same color, etc.) We want everyone to know at a glance exactly what they are working with (e.g., no 35-lb plates, no kettlebells labeled in pounds, etc.) We also intend to have enough equipment for everyone to be easily able to do the WOD without having to move or wait for equipment, except in rare instances. We expect to have up to 96 pull-up stations and 40 ring/rope stations.

Some of this (like more pullup bars and the start of flooring) should begin happening within the week; the rest will roll in over time. Our hope is for the entirety of construction to be completed by July 1.

* * * * *

If you missed last Thursday’s major SCHEDULING ANNOUNCEMENT, please READ IT NOW. PLEASE NOTE THAT THERE HAD BEEN AN ERROR IN THAT ANNOUNCEMENT: We had said there was a 9am WOD class on Sundays but that was incorrect. The original post has been corrected. Thanks for your understanding!

* * * * *

Monday 120312

A: Back squat 21-15-9 (not for time)

B: Complete the following for time:
20 Handstand push-ups
30 Pull-ups
40 Kettlebell swings, 24kg/16kg
50 Sit-ups

NOTES: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St. Tonight’s Mobility Class meets at 8pm (NEW TIME!) at 44 W. 28th St.

CFNYC demos JT on the CrossFit.com main site!
Waterlogged: Interview with Tim Noakes
Lift like a girl, part 2
Meditation experience is associated with increased cortical thickness
The real Manhattan diet
Why Monsanto thought weeds would never defeat Roundup
Taste 1,000 Fruits, No. 97: Mountain Rose Apple

Thanks to member Kyle J. Smith for making this video of Coach Kevin telling us 3 things he wants us to know about the snatch. Look for more in-house coaching videos coming very soon!

THREE things Kevin wants you to know about the Snatch (CrossFit NYC) from Kyle J Smith on Vimeo.

CAPTION CONTEST! What’s up with Michael W. and Sean M.? (Thx, Eric, for the pic.)


* * * * *

Here’s what’s on tap for Tuesday’s WOD classes:

A: The Turkish get-up

B: In 10 minutes, complete as many rounds as possible of:
5 L pull-ups
10 push-ups
15 squats

  • Hari

    Who would do a weekday 5:40 AM WOD at 28 Street.
    (You would finish by 6:40 AM and be able to be in the showers at 26 Street by 6:45 AM.)
    The class will be available as soon as we have three additional names beyond the seven who have already expressed interest:
    Amanda Long, Christine Cunningham, David, Cassie Xu, James Kate J, Verga, Stephanie

    • Andy Z

      I’m in for 5:40.

  • Hari

    There is a mistake in the schedule announcement. There is no 9:00 AM Sunday WOD.
    Sunday WOD’s are:9:20 AM, 10:20 AM, 11:20 AM, 12:20 PM at 28 Street10:00 AM, 11:00 AM, 12:00 PM, 1:00 PM at 26 Street

  • Randy Lampert

    What is the second option you are floating around regarding the flooring? 

    • Hari
      • http://www.joshuanewman.com Joshua Newman

        Actually, while Hari’s link has the brand / general structure right, the exact product we’re using is a bit more intense (with an additional layer of padding between the two wood layers) than what’s in the link.

        • Shannan

          Any thoughts to adding permanent lockers to the mix?

  • Dickie

    Excited about the plans for the new space.

  • Hari

    The CFNYC “J.T.” WOD Demo is up on the Main Site.

    • Wayne

      “A week to ten days.” Made me laugh out loud.

    • Anonymous

      This is excellent…well done everyone.  Michael you did a great job of capturing the spirit of the hero WOD…awesome video!

  • Jamie

    I dropped in for a couple of sessions over the weekend as I was in town visiting from Louisville. Big shout out to all of the coaches and black box members for making me feel so welcome. I had an awesome time and I’ll definitely be back on my next visit. Thx again! Jamie watts

  • Anonymous

    A:  135 – 185 – 225 Fail.  only 5 reps at 225

    B: 5:09 rx’d +  … (went 28kg because i was not paying attention)

    • Anonymous

      nice job with the unintentional Rx-plus!

      • Anonymous

        i didn’t even notice until Malcom said something to me afterwards. lol.

    • Cassie

      you just proved why sara yells at the guys all the time =)

      • Anonymous

        ahhahahaha.  #truethat!

  • Anonymous

    A: 155-175-205
    B: 7:19 rx’d…probably shouldn’t have used 2 pood kb for warmups…grip was shot by the time the real swings started…

    • Kristin Cunningham

       Nice Job! 205??? crazyyyyyyy

      • Anonymous

        we actually saw the other guys working out with 225 wished we tried that…next time…

  • Anonymous

    A: 225 – 245 – 275

    B: 19:01 – 45+10 hspu, black band, 24kg

    Questions about B?  See A…

    …still trembling from this one…

    • Sam Gaberal

      Solid work, I think it would be advised to go up next time this comes since you successfully finished if off

      225-275-315

      • Anonymous

        Thanks Sam.  I pondered the 315 for today but the round of 15 wasn’t as fast as I’d like it to be, so I just went for the tie. Fried me for the chipper…that was a mess.

  • Kristin Cunningham

    A: 63 – 83 – 93

    Avery – Thanks for helping on my form.  I will keep practicing squats! 

    B: 9:10 – I kill too much time during pullups.

    1 month Goal – I need to get into the handstand pushup position.

  • Jason L.

    http://www.greatist.com/fitness/an-exclusive-excerpt-from-dan-johns-intervention-022912/#

    Disqus is being weird so this might be posted twice.  You should probably read it twice anyway.

    • Anonymous

      What he’s saying makes sense re: throwers and any athletes who have a special task that they train for.  It would be interesting to see his theory on training athletes like football/basketball/baseball players.  By his definition their fitness would require a far broader spectrum of exercises vs. the thrower, and workouts like the one that injured his friend (we won’t call it Lynne) might actually have a valid place in their training spectrum.  

    • Jason W

       I feel like i’m taking away the wrong lesson from these articles. He’s basically saying if you need to specialize, you should specialize. otherwise, do something to improve your overall fitness, which is not your health, but someday being able to pick yourself up off the floor will save your life. That all pretty much fits in the crossfit framework.

      Where we get into trouble is many of us see that last line there and follow the rabbit hole into “if picking yourself up on the floor will one day save my life, then so will being able to do 100 pullups”

      I find the anti-crossfit crowd to be highly entertaining because they all do the same thing as crossfit. They parametrize their definition of fitness and then give you their prescription for achieving it. I also think they mostly rail against mainsite programming and not necessarily how crossfit is being practiced in actual affiliates.

      As to the “dangerous” aspects of “swinging pulliups” and some of the other “crazy” things we do, honestly, life is dangerous, and just because you could get hit crossing the street doesn’t mean you shouldn’t ever cross the street. just don’t be dumb about it and look both ways. heck, people die every year doing yoga, and you don’t see an outcry from the fitness industry about how dangerous it is.

  • http://linsfitnessjourney.blogspot.com Linnea H

    A: 73-78-83

    Thanks for encouraging me to increase my weight, Will! I can do more next time.

    B: 7:54 with 12kg, blue and black band on pullups.

  • Erika Ramos

    bench presses today. new 1RM: 98#!

    did 2 sprint metcons:
    5 min amrap of 10 squat cleans (65#) and 20 box jumps (20″). 2 rounds rx’d. those box jumps killed me. also, funny.. mid-wod i actually asked if we had to do them the games standard way..
    5 min amrap of 10 push presses (65#) and 20 air squats. 3 rounds + 10 push presses + 13 air squats rx’d.

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    A. 155, 175, 195
    B. 10:58 Rx’d with chest to bar pullups. 

  • williamson

    I have to set the record straight on JT:

    Petty Officer 1st Class Jeffrey Talyor was on board the MH 46 helicopter that was shot down as it rushed out to try and save the 4 man seal team that Lt. Michael Murphy was leading. He was not the pilot, but another bad ass door kicker like Lt. Murphy, I read that wrong.  The message stands, who do you count on in Crossfit to come and support you, to dig you out of the hole when you hit the 1/2 way mark in a WOD like 12.3?  It was an honor to demo the WOD at Crossfit NYC. To Jeff Taylor and Michael Murphy, fair winds and following seas.

    see what happens when you don’t do homework and come prepared to be videoed for national crossfit consumption?

    • Jeff

      Yeah, we all knew that.  We just didn’t want to correct you on camera.

  • williamson

    I have to set the record straight on JT:

    Petty Officer 1st Class Jeffrey Talyor was on board the MH 46 helicopter that was shot down as it rushed out to try and save the 4 man seal team that Lt. Michael Murphy was leading. He was not the pilot, but another bad ass door kicker like Lt. Murphy, I read that wrong.  The message stands, who do you count on in Crossfit to come and support you, to dig you out of the hole when you hit the 1/2 way mark in a WOD like 12.3?  It was an honor to demo the WOD at Crossfit NYC. To Jeff Taylor and Michael Murphy, fair winds and following seas.

    see what happens when you don’t do homework and come prepared to be videoed for national crossfit consumption?

  • Naveen

    Men’s Reebok CrossFit Nanos (size 11.5, Yellow/Black).  I bought some extras, as I was unsure of my size.  Since this color is sold out, I thought I’d see if anyone wanted this (at cost).  These are NIB, never worn.

    Sizing: The best fit for me was my Inov-8 size, which I would say is 3/4s to 1 less than my dress shoe size (i.e, I wear size 11 in Inov-8 and Reebok Nano, size 12 dress shoes fit best, but are slightly large).

    • Anonymous

      Naveen, if you still have them.  I would take them.  Thanks, JV

      • Naveen

        email me; vennamn at gmail.

  • http://www.facebook.com/leienming Andrew Louie

    A: 115, 115, 135 – Concentrated on breathing correctly, thanks Avery for the tips, the KB exercise was a good reminder

    B: 11:22, 28kg KB because all 24kg KB’s were being used. HSPU is what really slowed me down. I’m close to full ROM on the HSPU!. 

    by the way, for statistics gurus out there: All athletes data and scores up through 12.3 as of this morning: http://db.tt/LmMVzlNk

    • Naveen

      I had trouble following that link.  

      • http://www.facebook.com/leienming Andrew Louie

        here’s the full link: http://dl.dropbox.com/u/2319229/games_athletes-FINAL.csv

        • Anonymous

          Are the standings regional only?

          • http://www.facebook.com/leienming Andrew Louie

            yes, it appears to be regional standings, in the rank columns

          • http://www.facebook.com/leienming Andrew Louie

            sorry, I just updated the file, so hit the link again to download the latest copy.

            I accidentally categorized the masters women 60+ with the individual men because I only matched did=1, which also matched did=10. So i re-categorized the masters women 60+ into the correct division 

  • Malcolm

    135 – 185 – 225 (Fail – only 3 reps)
    8:40 Rx + (used Greg’s 28 kg kettlebell as there was a shortage)

  • Jason W

    Wendler backsquat 5-3-1
    240-275-305(4)

    Wod: 5:37 rx’d with c2b pullups and starbuck tucked under my legs during situps.

    HSPU: 8-7-5
    Pullups: 15-5-5-5
    KB swings: 15-15-10
    Situps: Unbroken

    wanted to go unbroken with the kb swings, but the forearms were not having it today.

  • Dickie

    Any other plans in the works for the new space, in terms of programming and/or thematic classes?

  • Joe W

    Assuming this link works, here are the male and female rankings within our gym:
    http://tinyurl.com/7ov6fla

  • http://www.facebook.com/profile.php?id=691586317 Stan Strickland

    10:03 rx’d strict c2b pull ups.

  • David Stogsdill

    PE 4:40

    A: 95, 95, 115

    B: 8:38 (HSPU w/ #25 plate, KBS w/ 16kg)

  • Jim S

    A: 135, 155, 175
    B: HSPU’s with a black band and 45lb kettle bell. 8:05

  • Pingback: What the L?! | CrossFit NYC

  • Garrett B

    6:38

  • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

    A. 95, 115, 135

    B. 5:56 w/ green + blue band, 16kg KB, push-ups off the box

    C. Wendler deadlift – 3 x 5 x 185.

    D. Pavel pushups – 5, 4, 4, 3, 3

  • outsider

    A: 115, 155, 185
    B: 7:47 Pull ups are still a weak spot. 16kg KB. 

    Today was the busiest day I’ve seen so far at 28th St. It’s a great atmosphere and it’ll be nice to see how the space develops through the next couple months.  

  • Annie

    B: 7:23 10lbs/abmat 

  • Steve Slo

    …forgot about the schedule change and didn’t make the Mobility WOD today.

    A) 135, 155, 185
    B) 8:31 (HSPU with feet on box)