Black Box WOD/Beginner WOD:
A. Front Squat: Work up to a heavy set of five in 20 minutes
B. Mile Run

Competition Team WOD:
A. 6 rounds chest to bar “Cindy”

D. L-seat progression: 50-75 reps per leg for quality.

Sara H.’s beautiful L-sit!

Here’s what’s on tap for Sunday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
A. Find max-distance broad jump (5 attempts)
B. “Grace“: 30 power clean and push jerks for time 135/95

Competition Team WOD:
REST DAY.

Black Box WOD/Beginner WOD:
Round 1: 30 seconds AMRAP double unders (single unders,) 30 seconds rest
Round 2: 30 second AMRAP russian kettlebell swings 2/1.5 pood, 30 seconds rest
Round 3: 30 second AMRAP burpees, 30 second rest
Repeat for 18 total rounds (6 of each.)
Score is total Reps

Competition Team WOD:
A. Power Clean Ladder 6-1 reps, working up to a heavy single, minimal rest between sets

C. Spend 5 minutes working on side splits

CFE WOD:
Tempo Run 1X10min UP TEMPO. This is’ race pace’ for 10 minutes.

Don’t be that guy:

SCHEDULE CHANGES, effective June 3rd!
A workout a day may keep cancer away
Plantar fasciitis
The walking alive
NOT from “The Onion”: Stomach-pumping machine makes food disappear
Play. Serious play. (video)

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
A. Front Squat: Work up to a heavy set of five in 20 minutes
B. Mile Run

Competition Team WOD:
A. 6 rounds chest to bar “Cindy”

D. L-seat progression: 50-75 reps per leg for quality.

When talking to Caley, she could easily point to her life-long dedication to the arts, her years of experience in theater, or her involvement in various productions of A Chorus Line since high school.  But frankly it seems she’s just as excited to talk about Crossfit.  When hitting the road with the show throughout 2012 and earlier this year, she was compelled to document her Crossfit experiences along the way.  The result was A Chorus WOD, a light-hearted blog about her workouts around the country.  She was quick to recruit several of her fellow performers, who joined her for WODs whenever they could find time to hit a local Crossfit box on the road.

When talking about Caley’s performance in the gym, it’s hard to contain coach Heidi’s excitement:

“Caley is in one word, awesome.  As a coach, I see a lot of people in class; however, the superstars always rise to the top and that is what I consider Caley Crawford.  I don’t use the word superstar to indicate how much weight a person can push or pull; rather, it’s the focus, attention and dedication that someone shows in my class to push themselves to their limits and beyond that gives them ‘STAR’ status.  In a class of 20+ athletes, it’s those special few who you can tell are literally listening to every word you are saying, who stand out.  They are listening because they genuinely want to be better in CrossFit–and that is Caley.  I will take Miss Caley in my class any day–she probably doesn’t even know this, but just her mere presence motivates me each and every time she is in class.”

We checked in with Caley to get to the bottom of her Crossfit obsession, and how it applies to the heavy demands of her performances.

Tell us about your experience playing Cassie in ‘A Chorus Line’ last year.

Playing this role has been a dream of mine since I was in high school.  This contract was the hardest thing I have ever done, and probably will ever have to do when it comes to performing.  The show, the role, the schedule, the traveling.  The words that come to mind when I think about my experience are struggle, success, tears, confidence, sweat, unity, pain, joy.  Coming back to the city, having accomplished and completed that contract, was such an amazing feeling.  My cast was amazing and we were all really close.  I honestly can say I couldn’t have done it without them.  I remember thinking when I got the call that I had booked the role, that it was a bit out if my league and I didn’t know if I could do it.  I was Crossfitting for about 4 months before I landed ‘A Chorus Line’.  I truly believe that the strength and stamina that Crossfit provided me with helped me land the role.  Crossfitting has helped me tremendously with my craft.  It gives me strength as a dancer and a newfound confidence as I enter the audition room.  My body hasn’t changed drastically since I started Crossfit, but the way I feel and how I move is much different.

With the physical demands of Crossfit, were there any WODs you did on the road that put your performance at risk physically?

Actually the choreography in the show did more damage to my body than I think any WOD could’ve done.  Imagine doing the same AMRAP everyday for 6 months. ‘A Chorus Line’ is a very dance heavy show, especially my role.  I had a 9 minute dance number about half way thought the show.  We used the original Michael Bennett horror ahoy which included lots of lunging and back bends for me.  I was wodding a few times a week the first few months, whether at a box or in the hotel doing my own WODs.  The last two months I developed a few injuries due to the repetition of the movements I was doing everyday & the long travel days.  I had a tear in my left quad and my lower back was pretty banged up because of the back bends.   I only called out of the show 3 times in the 6 months I toured, all for sickness & loss of voice.  I’m pretty tough and can handle pain pretty well.  2 weeks after we opened I actually sprained my ankle in the middle of the show & wrapped it up and kept trucking.  I modified the choreography when I needed to so that I could keep performing, but when you lose your voice you’re SOL.

How many days a week were you Crossfitting while you were on tour?

It varied week to week.  I went to 8 boxes total, but most of my WODs were done in hotels.  Unfortunately, if the boxes weren’t a jogging or cab distance from our hotels then we’d have to WOD on our own.  I often looked at the crossfitnyc blog for WODs that I could finagle in a hotel or outside.

Did you keep Crossfit to yourself on the road, or did you recruit any of the other performers to do WODs with you?

I recruited! There were 5 of us that would go, one other than myself was a crossfitter. In fact, a good friend from tour, Bonnie Kelly, just finished elements yesterday!  I would also WOD with another cast mate in the hotel gyms when we couldn’t get to a box.  I made a list of about 50 movements (burpees, push ups, hspu, sit ups, double unders, etc.) that we could do in a hotel and we would create our own WODs. I traveled with a TRX (which I didn’t use much) and a jump rope.

The road can present some challenges nutrition-wise.  Were you able to maintain a discipline like Paelo in cities that aren’t very Paelo-friendly?

Eating paleo on our tour’s schedule was nearly impossible.  Some tours have longer sit downs, so grocery shopping is an option. For us, it was a lot of lunch stops at Panera, Super Walmart, Starbucks, etc.  Breakfast options were usually limited to what the hotel offered & dinner was limited to what was near the theatre.  I was lucky because my role was very physical, so I got my cardio every day just by doing the show.  We also had an hour warmup everyday that included push-ups, abs, cardio and stretching.

What movements are most challenging for you in the gym?  Which are your best movements?

Body weight movements (push-ups, pull-ups) are pretty difficult for me.  I have a lot of muscle on a 5’5″ frame which is great, but it definitely adds weight to these movements.  I really enjoy lifting heavy things over my head .  It gives me a sense of power, like I can accomplish the impossible.  The Olympic lifts are definitely my favorite.  I also find that the form comes fairly easy for me from being a dancer all my life.

Do you have a favorite WOD?

I did 13.2 for the first time this past week and I really enjoyed it.

What are your fitness goals for 2013?

By January 1, 2014, I want to be able to do a muscle-up & 8 strict pull-ups.  To help me with these goals, I’m going to be a little more strict with paleo & incorporate more cardio into my training with dance and running to lose the extra weight.

I’ve checked out A Chorus WOD and think it’s a very cool idea.  What inspired you to document the Crossfit portion of your experience with a traveling Broadway show?

My blog started originally with just a letter I had written to Crossfit NYC, basically thanking them.  Joining Crossfit changed my outlook on quite a bit in my life.

Caley Crawford works out regularly at Crossfit NYC.  You can read about her Crossfit escapades on the road on her blog 

Competition Team WOD:
A. Work up to a max triple push press with a 2 second hold at the top of every rep in 20 minutes. (Ideally you perform 3-5 heavy sets, no failed reps).

C. For time: Collect 2 minutes in an L-sit in as few attempts as possible.

CFE WOD:
Tempo Run 2X2min up tempo, 2X3min up tempo, 1X4min up tempo with 1min ‘recovery run’ in between.

Our CFE’ers know when to hold ‘em…

SCHEDULE CHANGES, effective June 3rd!
Smile in each moment
Elbow pain
The Nocebo Effect: How we worry ourselves sick
Find your meaning
How pain works, part 3: Nociception

Here’s what’s on tap for Friday’s classes:

Black Box WOD/Beginner WOD:
Round 1: 30 seconds AMRAP double unders (single unders,) 30 seconds rest
Round 2: 30 second AMRAP russian kettlebell swings 2/1.5 pood, 30 seconds rest
Round 3: 30 second AMRAP burpees, 30 second rest
Repeat for 18 total rounds (6 of each.)
Score is total Reps

Competition Team WOD:
A. Power Clean Ladder 6-1 reps, working up to a heavy single, minimal rest between sets

C. Spend 5 minutes working on side splits

CFE WOD:
Tempo Run 1X10min UP TEMPO. This is’ race pace’ for 10 minutes.

We will schedule two instructors for those few peak-hours WOD’s when we may allow up to 24 athletes in a WOD. During June, only eight WOD’s per week will have a limit of over 18: Mon, Tues, Wed, and Thurs at 5:40 PM and 6:40 PM. These eight WOD’s will all have two instructors, and thus a maximum of 12 athletes per coach. Every other WOD will be held to a maximum of 18 people.

One of the problems with implementing a maximum class size is people who register and then cancel at the last minute (or not at all). We will decrease the window for advanced registration from 7 days to 5 days, and we will require people to cancel at least 90 minutes in advance, so that people on the waitlist have time to respond when an opening becomes available.

Wednesday Indoor CFE WOD’s (location Change)

All Wednesday Indoor CFE WOD’s will move to the Fourth Floor at 26 Street (because we will now have regular WOD’s going on in all quadrants at 28 Street)

Weekday Morning Schedule

We will now have weekday AM WOD’s at 28th Street every 20 minutes from 5:40 AM to 9:00 AM. The current 5:50 AM and 6:50 AM All Levels WOD’s on Mon, Tues, Thurs and Fri will move 10 minutes earlier to 5:40 AM and 6:40 AM and will be offered Mon through Fri (we’re adding these WOD’s on Wednesday); they will be taught by the same instructors (Sofia G on Mon, Wed, and Fri, and Michael on Tues and Thurs). These instructors will also teach new 7:40 All Levels WOD’s from Mon through Fri. Kyle will teach new 8:40 AM All Levels WOD’s from Mon through Fri.

The Beginner WOD’s at 6:30 AM, 7:30 AM and 8:30 AM will move 10 minutes earlier and will be taught by the Kasey on Mon, Wed, and Fri, and by Courtney on Tues and Thurs. The Beginner WOD’s on the hour from 6:00 AM through 10:00 AM will be unchanged, and will continue to be taught by the same instructors, with the exception of 9:00 AM on Wednesday, when Courtney will coach.

We will eliminate the 7:45 AM Black Box WOD’s at 26 Street. (Best fit will be the new 7:40 AM All Levels WOD at 28 Street). The 5:45 AM and 6:45 AM Black Box WOD’s at 26 Street will not change and will continue to be taught by Kyle.

We will eliminate the CFE WOD’s on Mon, Wed, and Fri at 9:00 AM.

Weekday Midday Schedule

We will add an 11:00 AM WOD, taught by Heidi on Mon, Wed, and Fri, and by Courtney on Tues and Thurs.

All WOD’s from 12:00 PM to 3:00 PM will all be unchanged and will continue to be taught by the same instructors.

Weekday Evening Schedule

We will now have weekday PM WOD’s every 20 minutes at 28 Street, from 5:40 PM to 9:00 PM Mon through Thurs, and 4:20 PM to 7:40 PM on Friday.

Brian’s current HR: 15 WOD’s will all move five minutes later to 4:20 PM (Friday only), 5:20 PM, 6:20 PM, 7:20 PM, and 8:20 PM (except Friday).

The current 4:30 PM WOD from Mon through Fri will move to 4:40 PM, and will be taught by Avery on Mon, Tues, and Thurs; by Ben on Wed, and by Tom on Fri.

Joe’s current Mon through Thurs HR:30 WOD’s will all move 10 minutes later to 5:40 PM, 6:40 PM, 7:40 PM, and 8:40 PM

Tom’s current Friday HR:30 PM WOD’s will move 10 minutes later to 4:40 PM, 5:40 PM, 6:40 PM, and 7:40 PM

Kevin will teach a 5:00 PM All Levels WOD at 28 Street from Mon thru Fri. (This will replace Avery’s 5:00 PM All Levels WOD on Mon, Tues, and Thurs, and will add this timeslot on Wed and Fri).

Kevin’s PM Black Box WOD’s at 5:00 PM (Friday), 6:00 PM, 7:00 PM, and 8:00 PM (except Friday) will move from the Fourth Floor at 26 Street to 28 Street and will become All Levels WOD’s.

Kevin will teach a Friday 4:00 PM All Levels WOD on Friday.

Avery’s 6:00 PM Beginner WOD on Mon, Tues, and Thurs will move to the Fourth Floor at 26 Street. (These will now be the only three WOD’s other than Competition WOD’s and Wednesday Indoor CFE WOD’s that will be held on the Fourth Floor at 26 Street.)

All Mon, Tues, Thurs, and Fri PM Competition WOD’s will move to the Fourth Floor at 26 Street.

ADDENDUM to the weeknight evening info:

We will add Friday Evening CFE Outdoor WOD’s (that will meet at 28 Street) at 5:00 PM, 6:00 PM, and 7:00 PM.

We will eliminate the Tuesday and Thursday Evening Outdoor CFE WOD’s.

The Wednesday Night CFE WOD’s (that will meet on the Fourth Floor at 26 Street) will be at 5:30 PM, 6:30 PM, and 7:30 PM (instead of the current 7:00 PM and 8:00 PM)

Competition Team WOD:
REST DAY.

CFE WOD:
’20 Minute AMCAP – As Many Cards As Possible’
It’s time to play cards–CrossFit Style.
Partner’s team up to collect as many cards as they can in 20 minutes. Each suit on the cards represent a certain movement and the value of the card represents the amount of reps your team has to do.

One Last Rule: You can split up reps as needed, but only one person can work at a time.

Darshin and Mai:

SCHEDULE CHANGES, effective June 3rd!
Packing in the neck
How to constructively vent
Why you need f.lux on your computer
Squat like a boss
What is your movement style?

Here’s what’s on tap for Thursday’s classes:

Black Box WOD/Beginner WOD:
“Fran” 21-15-9 Thrusters 95/65, Pull Ups

Competition Team WOD:
To be announced.

CFE WOD:
Tempo Run 2X2min up tempo, 2X3min up tempo, 1X4min up tempo with 1min ‘recovery run’ in between.

Competition Team WOD:
A. Three rounds for time: 15 hang power cleans (135/95), 15 burpees
Rest 10 minutes.
B. Five rounds for time: 40 double unders, 250m row

CFE WOD:
‘Listen for the Whistle’ 12min Interval.  When you hear the Whistle, it’s time to sprint until you hear the next whistle blow to slow down to a jog.  Expect the unexpected and stay alert.

The front squat
CrossFit is a sport
The truth about the 7-minute workout
Food freakshow
“All I Do is Teach People How to Pick Up Heavy Things.”

Here’s what’s on tap for Wednesday’s classes:

Black Box WOD/Beginner WOD:
A. Romanian Deadlift 4×3
B. Tabata Intervals (8 rounds: 20 seconds work, 10 seconds rest) of:
Toes to bar
Jump switch lunges
No push up burpee
Kettlebell deadlift 2/1.5 pood

Competition Team WOD:
REST DAY.

CFE WOD:
’20 Minute AMCAP – As Many Cards As Possible’
It’s time to play cards–CrossFit Style.
Partner’s team up to collect as many cards as they can in 20 minutes. Each suit on the cards represent a certain movement and the value of the card represents the amount of reps your team has to do.

One Last Rule: You can split up reps as needed, but only one person can work at a time.

Competition Team WOD:
A. Back Squat 5×3 reps, work up to a heavy set of three
B. Snatch Grip Romanian Deadlifts 5×5, heavy
C. 100 hollow rocks for time, in as few sets as possible

CFE WOD:
Burpee Quarter Mile. Yep, this means what it sounds like: It’s a 400m that is accomplished only through burpees.

Congrats to Sean M. for giving his all as an individual competitor representing CFNYC at NE Regionals this past weekend! And thanks to Shannon for these pics:

A waterproof fitness tracker brings fitness tracking to the pool
There’s technique to missing weight
The state of evidence-based fitness
5 Jedi mind-tricks for fitness
Travel fitness

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

Black Box WOD/Beginner WOD:
Squat Snatch 6×1.1 (Includes extended snatch warm up)

Competition Team WOD:
To be announced.

CFE WOD:
‘Listen for the Whistle’ 12min Interval. When you hear the Whistle, it’s time to sprint until you hear the next whistle blow to slow down to a jog. Expect the unexpected and stay alert.

Black Box WOD/Beginner WOD:
A. For quality: Alternating Turkish Get Ups (8 minutes)
B. Push Press: Work up to a 3RM

Competition Team WOD:
REST DAY.

Coach Kyle & Julie S.:

Here’s what’s on tap for Monday’s classes:

Black Box WOD/Beginner WOD:
For time: 1000 meter row then 3 rounds: 20 pull ups, 40 weighted sit ups 45/25

Competition Team WOD:
A. Back Squat 5×3 reps, work up to a heavy set of three
B. Snatch Grip Romanian Deadlifts 5×5, heavy
C. 100 hollow rocks for time, in as few sets as possible

CFE WOD:
Burpee Quarter Mile. Yep, this means what it sounds like: It’s a 400m that is accomplished only through burpees.

Black Box WOD/Beginner WOD:
A. Hang squat clean: Work up to a heavy single
B. Alternating rounds with a partner: 20 minute AMRAP- 10 power clean 135/95, 15 no push up burpees over the bar

Competition Team WOD:
TEST: “Fight Gone Bad”

A bunch of CFNYCers up at NE Regionals cheering on Sean M. (catch the mention of Sean in this article by fellow CFNYCer Keka Schermerhorn):

Here’s what’s on tap for Sunday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
A. For quality: Alternating Turkish Get Ups (8 minutes)
B. Push Press: Work up to a 3RM

Competition Team WOD:
REST DAY.