B: Snatch one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments.

C: Max single set dips.

We’re sad to say that Coach Craig is leaving us to head with his family to Chicago. We’ll miss his serious commitment to training and coaching that sat side-by-side with his general ability to be completely silly, which the below photo conveys pretty well:

Multitasking is dead
Sport training program management – The criminal nature of its absence
Why do a paleo challenge? / Why are so chefs so happy to cook gluten-free?
How to increase your bench, working out sore, and are dietary “cheat days” OK?
Two minds and a flame war

Here’s what’s on tap for Friday’s intermediate and advanced WODs at HR:00 and HR:45
A: Find your 1 rep max on the jerk

B: Back Squat 1×20

C: Tabata Situps

B: “Fractured Fran” (scaled)
21 Thrusters 75#/53#
21 Pullups
-rest 2 minutes-
15 Thrusters 75#/53#
15 Pullups
-rest 2 minutes-
9 Thrusters 75#/53#
9 Pullups
(if you have a watch with a second hand or a timer function, bring it)

Thanks to Jenn H. for sending in this awesome pic of her son, Jacob, who visited a recent class to watch and couldn’t resist grabbing a bumper plate:

Here’s what’s on tap for Friday’s WOD classes at HR:15 and HR:30
A: Russian gymnastics warm-up

B: Snatch one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments.

C: Max single set dips.

Intermediate and advanced WOD classes at HR:00 and HR:45:
A: Cleans 3×3

B: “Fractured Fran”
21 Thrusters 95#/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95#/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95#/65#
9 Pullups
(if you have a watch with a second hand or a timer function, bring it)

Coach Will sends his best from Highclere Castle Downton Abbey:

Subtractions
Invest in memorable social experience
When the lights go out the world eats junk
Pushing into muscle (via massage or foam rolling): Are we really doing what we think we are doing?
LunchboxAwesome
Letting go of the fat-loss mindset

Here’s what’s on tap for Thursday’s intermediate and advanced WODs at HR:00 and HR:45

A: Russian gymnastics warm-up

B: Snatch one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments.

C: Max single set dips.

Beginner WODs at HR:15
A: Russian gymnastics warm-up

B: In 12 minutes (15 minutes for women), complete the following:

8 Rounds of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats).

Find 1-rep-max of shoulder-to-overhead.

Barbell may start from the rack, but must be empty at the beginning of the workout.

Thanks again to Coach Bo for coming through with the morning WOD class pic. Hollow out or else:

Here’s what’s on tap for Friday’s WOD classes at HR:15:
A: Cleans 3×3

B: “Fractured Fran” (scaled)
21 Thrusters 75#/53#
21 Pullups
-rest 2 minutes-
15 Thrusters 75#/53#
15 Pullups
-rest 2 minutes-
9 Thrusters 75#/53#
9 Pullups
(if you have a watch with a second hand or a timer function, bring it)

Intermediate and advanced WOD classes at HR:00 and HR:45:
A: Russian gymnastics warm-up

B: In 12 minutes (15 minutes for women), complete the following:

10 Rounds of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats).

Find 1-rep-max of shoulder-to-overhead.

Barbell may start from the rack, but must be empty at the beginning of the workout.

Emilee climbs Machu Picchu:

Code red surfing, emotional control and other “time to fly” moments
WOD awareness
Don’t tell me about your diet
How to pick a good yoga class
Chocolate coconut stacks / Balsamic reduction glaze with fresh fruit
In sitting still, a bench press for the brain

Here’s what’s on tap for Wednesday’s intermediate and advanced WODs at HR:00 and HR:45

A: Cleans 3×3

B: “Fractured Fran”
21 Thrusters 95#/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95#/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95#/65#
9 Pullups
(if you have a watch with a second hand or a timer function, bring it)

Beginner WODs at HR:15
A: Back squat 3×5

In teams of two, with one partner running at all times, complete as many rounds and reps as possible in 20 minutes of:

Power Clean x 10 reps (95#/65#)
Dips x 10 reps
400 Meter Run

Only one partner may be working on the power cleans or dips, and only one partner may be running at a time.

Does this busted elevator make me look bulky? (Thanks to Athlete Emilee for the pic!)

Here’s what’s on tap for Wednesday’s WOD classes at HR:15:
A: Russian gymnastics warm-up

B: In 12 minutes (15 minutes for women), complete the following:

10 8 Rounds of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats).

Find 1-rep-max of shoulder-to-overhead.

Barbell may start from the rack, but must be empty at the beginning of the workout.

Intermediate and advanced WOD classes at HR:00 and HR:45:
A: Back squat 3×5

In teams of two, with one partner running at all times, complete as many rounds and reps as possible in 20 minutes of:

Power Clean x 10 reps (135#/95#)
Dips x 10 reps
400 Meter Run

Only one partner may be working on the power cleans or dips, and only one partner may be running at a time.

One of our coaches (can you guess who? Check today’s Beginner’s post to see his face if you can’t guess). It’s always about the heels in an outfit, don’t you think?

(Thanks to Athlete Paul S. for the photo. If YOU see something funny/interesting/amazing happening at the gym, snap a photo and email it to me at allisonATcrossfitnycDOTcom. Thanks!)

How your goals are shaped by your environment
Coaching cues: The science and application (the cached version)
How to gain super-human speed
What does elephant taste like? / 4 reasons sardines are great
Gwyneth’s gone paleo

Here’s what’s on tap for Tuesday’s intermediate and advanced WODs at HR:00 and HR:45
A: Russian gymnastics warm-up

B: In 12 minutes (15 minutes for women), complete the following:

10 Rounds of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats).

Find 1-rep-max of shoulder-to-overhead.

Barbell may start from the rack, but must be empty at the beginning of the workout.

Beginner WODs at HR:15
A: Clean & Jerk 3×2

B: “Spencer Does Molly”
For time, one round:
27 thrusters
27 pull ups
27 push ups
27 goblet squats
28 (yes, 28) burpees

Coach Michael W. and his most interesting fashion statement

(Thanks to Athlete Paul S. for the photo!)

Here’s what’s on tap for Tuesday’s WOD classes at HR:15:
A: Back squat 3×5

In teams of two, with one partner running at all times, complete as many rounds and reps as possible in 20 minutes of:

Power Clean x 10 reps (95#/65#)
Dips x 10 reps
400 Meter Run

Only one partner may be working on the power cleans or dips, and only one partner may be running at a time.

Intermediate/advanced WOD classes at HR:00:
A: Clean & Jerk 3×2

B: “Spencer Does Molly”
For time, one round:
27 thrusters
27 pull ups
27 push ups
27 goblet squats
28 (yes, 28) burpees

NYC Endurance running class in Central Park:

Here’s what’s on tap for Monday’s intermediate and advanced WODs at HR:00 and HR:40

A: Back squat 3×5

In teams of two, with one partner running at all times, complete as many rounds
and reps as possible in 20 minutes of:

Power Clean x 10 reps (135#/95#)
Dips x 10 reps
400 Meter Run

Only on partner may be working on the power cleans or dips, and only one partner may be running at a time.

Beginner WODs at HR:20
“Scott’s Mom”

Using a barbell with 75#/53#:

Max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat

First set ends when the bar touches the floor – including between exercises!

Rest, then, max reps in a single set again:

Press
Push Press
Push Jerk

Post reps and “your mama” jokes to the comments.

A bunch of our members and coacheds have done the CrossFit kettlebell cert recently, including this one:

Here’s what’s on tap for Monday’s WOD classes at HR:20:

A: Clean & Jerk 3×2

B: “Spencer Does Molly”
For time, one round:
27 thrusters
27 pull ups
27 push ups
27 goblet squats
28 (yes, 28) burpees