Monday 121231

Black Box WOD/Beginner WOD:
A1: Back squat 3×8-12
A2: 3 high box jumps x3 sets

B:
Black Box Scaling: Every 2 minutes for 12 minutes: 3 back squats @ heaviest set of 10+, 20 double-unders
Beginner Scaling: Every 2 minutes for 10 minutes: 3 back squats @ heaviest set of 10+, 15 lateral jumps

CFE WOD:
It’s the last day of the year, so let’s go out with a bang! 25min AMRAP. You will need a jump rope, Wall Ball, and your running shoes. Expect to sprint 50m sprints among a bunch of year-end bodyweight modalities.

While this might not look like your typical CFNYC blog picture, it’s also not every day that our very own Court Wing (and his son, Asher, pictured below) are in the New York Times! Check out the article here!

The effects of alcohol on the body
Find your most authentic self by setting unreasonable goals
Exercise and the ever-smarter human brain
Simple ginger-carrot soup
Parkinson’s and exercise

Here’s what’s on tap for Tuesday’s classes, on a holiday schedule and all at our 26th St. location:

Black Box WOD/Beginner WOD:
A:
Black Box Scaling: 5 sets: 1 snatch balance + 2 overhead squats — 2-second pause at the bottom of each movement
Beginner scaling: 5×3 hang snatch — hang power snatch if mobility-restricted

B:
Black Box scaling: Snatch deadlift 5×5
Beginner scaling: Snatch deadlift 3×5

NOTE: No CFE WOD classes on New Year’s Day or on Wed., Jan. 2.

  • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

    A lot of our members who’ve been around a year or longer have been asking me why they haven’t seen anything on the blog about our annual 30-Day Paleo Challenge that always happens each January for the past 3 years.

    Well, we’ve decided to postpone the challenge BRIEFLY so that we can bring you a bigger, better one that will match up with our bigger, better gym (both in membership size and square footage!).

    So stay tuned to the blog for info and in the meantime, you’ll still find plenty of daily links geared toward nutrition/food/recipes in addition to ones that focus on CrossFit/fitness/strength/etc…

    If you’ve got stuff you’re dying to see happen in our next challenge, please drop me an email at allison AT crossfitnyc DOT com. Thanks in advance!

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

      Allison – I think this was asked last year – does paleo include Perfect Health Diet, or do we need to have a parallel challenge for that?

      • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

        Kayam, Perfect Health Diet is most definitely considered a great paleo framework from which to work on a 30-Day Challenge (and just in general). I highly recommend the book to all of our members and there’s a new 2nd edition out from Scribner’s now: http://perfecthealthdiet.com/2012/07/scribner-edition-is-complete-thanks-to-all/

  • Hari Singh

    Some of the midday classes may appear full tomorrow. If you show up, you will not be turned away.

  • Jason L

    Cute to see he is shopping. Any ideas on the progress in the showers for guys at 28th street or the cool sound system sectioner or the staircase with the ropes that was mentioned…new programming is exceptional and the coaches are doing what they can, just wondering when the owners are going to start caring about the members at the box. I am a big promoter of Crossfit NYC but it feels like there some serious lack of progress going on. At $200 a month per member…”1200″ members we expect more

    • Hari Singh
    • Court

      I can certainly appreciate your frustration, Jason, as the hold-ups in the buildout are a part of our daily discussion. As Hari pointed out, our main goal in January is to have the bathroom buildout completed. We appreciate the patience members have shown this process so far when there have been delays in the timeline we were given. We hope the towel service shows good faith on our parts and it’s word of mouth promotion from members like you that make this such a great community.

      • David B

        Jason is expressing the views of many of your loyal members, me being one who has been a member for close to a year and has no intentions of going anywhere, but for me that is mostly due to the people and the coaching. It has been frustrating to watch the slow pace of the change at 28th street since I joined in Feb 2012, and it just leads to an overal concern of where this is all going. Yes, free towel service is a nice gesture, but honestly many of us rarely or never use that service. I don’t think we are looking for gestures, we are looking for results. I for one am ready to continue to be a big supporter of the Black Box in 2013, hopefully all of 28th street can be completed early in 2013 (not just the bathrooms) and we can move on and take the black box to the next level together. Happy New Year! Dave B.

        • Hari Singh

          You and Jason L both make fair and reasonable criticisms. Tomorrow, I will write a comment offering a more complete and detailed response to your legitimate concerns.

  • Jim S

    Last wod of 2012 was a buster. I can barely walk.
    A: 185x10x3
    B: 185(2 sets) 165(4sets), dbl unders
    Had to drop some weight during the wod or I would have actually dropped some weight.
    Coming up on two years at the box and 2012 was a great year. This year: first muscle ups, first HSPU, and finally doing dbl unders – did today’s almost completely unbroken.

    I started perfect health diet during last year’s paleo challenge and just stayed with it. Crossfit and phd have been life changing. I’m 20lbs leaner than I was a year ago and all of my numbers are better. I really appreciate the coaching and community at the black box. Thanks. Looking forward to a great 2013.

  • Joe W

    5:45AM class w Sara:

    A: 275-275-275 for 10 reps w 30″ + 2 45lb plates for box jumps

    B: 275lbs BS w 20 DUs…not a problem

    2013 Crossfit Goal: at least 4 classes a week

    Appreciate the free towel service.

  • Jana B.

    A: 103-103-113
    B: Sara Carr 41st Bday WOD: 10 RFT 4 strict pull ups (green and red) and 1 manmaker 12kg KBs – 11:34(??) Thanks Sara – that was fun!! Happy New Year all!

    • reisbaron

      Happy Birthday!

  • reisbaron

    Vacation continues with a visit to Red Shed Crossfit in Netcong, NJ. Good people, fun WODs:

    Minutes 1-10
    5 rounds of:
    1:00 – 5 wall ball + 10 burpees + max effort deadlifts at bodyweight (275#)
    1:00 – rest

    Deads 7 – 4 – 0 – 0 – 0 (missed 5 total burpees)

    @ 10:00…AMRAP in 10:00 of:
    5 power cleans (135#) – 15 T2B – 30 air squats

    2 Rounds + 14 T2B attempts

    Happy New Year all! See you Wednesday…

  • Albert Insogna

    A: 135#
    B: 155#