Monday 140421

All-levels/Beginner:
Skill: Jumping
WOD: Back Squat 3-3-3-3-3

Experienced:
A. Back Squat 2-2-2-2-2
B. Jump Squats 3-3-3 @ 50% of work sets.

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R.I.P., former CFNYC member Kirk MacLeod (and for those who didn’t know him, also see this post from last summer)
What it (physically) takes to run the Boston Marathon
The good morning
Slimming down alone, together
Warriors on the waves

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Sunday 140420

All-levels/Beginner:
Skill: Rowing
WOD: Baseline: 250 m row, 15 swings (32/24 kg), 25 burpees, 15 swings, 250 m row
Rest at least 10 minutes. Repeat.

Experienced:
A. Back Squat 2-2-2-2-2
B. Jump Squats 3-3-3 @ 50% of work sets.

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Saturday 140419

All-levels/Beginner:
A. Thruster 5-5-5
B. “Fran”
21-15-9 Reps of
Thrusters (95/65)
Pullups

Experienced:
9-7-5 reps:
Thruster (115/75)
C2B Pullups
rest 3 minutes
9-7-5 reps:
Thruster (95/65)
Pullups

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Friday 140418

All-levels/Beginner:
5 Sets for Weight:
5 Deadlifts
3 Hang Power Cleans
1 Shoulder-to-overhead

Experienced:
A. Deadlift 1-1-1-1-1
B. 5 Sets For Weight:
5 Clean Pulls
3 Cleans
1 Shoulder-to-overhead

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(Photo credit: Lisa Haefner)

Younger skin through exercise
Stay lean without tracking your calories or macros in 4 easy steps
Can napping help with muscular growth?
Vitamin C: Should you take it before and after surgery? Part 1, Part 2
I won’t meditate
Your Friday Funny: Lululemon Pledge

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Thursday 140417

All-levels/Beginner:
With a partner, complete:
100 Calorie Row
100 Walking Lunges
100 Alternating Box Jumps
100 Situps

Experienced:
With a partner, complete:
100 Calorie Row
100 Jumping Lunges
100 Alternating Box Jumps
100 Situps

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(Photo credit: Lisa Haefner)

There are a LOT of similarities between fitness culture in DC and religious culture in The South
The role of stretching in rehabilitation of hamstring injuries
Got rings?
Seeing the magic
Shoulder instability

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Wednesday 140416

All-levels/Beginner:
20 minute EMOM:
Hang Power Snatch (95/65) – reps in 20 seconds/rest 40 seconds
T2B

Experienced:
20 minute EMOM:
TNG Power Snatch (135/95) – reps in 20 seconds/rest 40 seconds
T2B

CFE:
20 min partner AMRAP:
5 pull-ups
10 plate ground to overhead (45/25)
15 sit-ups

Only one person working at a time, you can break up the work however you want.

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(Photo credit: Lisa Haefner)

Nutrition is complicated. Or so you’ve been told.
5 reasons why your start position in weightlifting is important
Movement variability and resourcefulness
The heart perils of pain relievers
Female bodybuilder told she’s obese by NHS nurse

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Tuesday 140415

All-levels/Beginner:
“Swinging Diane”
For time, 21-15-9 reps:
Russian KBS 24/16kg
Handstand pushups

Experienced:
“Swinging Diane”
For time, 21-15-9 reps:
Russian KBS 32/24kg
Handstand pushups

A couple shots from last Saturday’s park WOD:
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Hotel rooms for regionals
To go overhead or not–the great debate
Are you programmed to enjoy exercise (or not)?
Understanding positions during the pull
Coffee linked with lower liver cancer risk
CrossFit and autism: Walking out with a smile

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Hotel rooms for Regionals

Hey Guys, there are a whole bunch of us heading up to Regionals to represent CFNYC this year! We’ll have a CFNYC tent on sight for a home base, and we have 4 rooms left in our hotel block at the Fairfield Inn (May 30th, 31st, and June 1st). If you would like to stay in the same hotel with CFNYC and the team book your room here. The block is only reserved until midnight tomorrow, after that, the rooms get released to the public. It’s going to be a great weekend, all are welcome/encouraged to join!! Email stacey@crossfitnyc.com with questions.

Please note, everyone is responsible for their own transportation and Regionals tickets. Last year we were given free tickets, but this year, unfortunately, we are not getting any. If you intend to go to Regionals, you need to buy your own pass.

Monday 140414

All-levels/Beginner:
Back squat 3-3-3-3-3
Front squat 3-3-3-3-3
Overhead squat 3-3-3-3-3

Experienced:
Overhead squat 1-1-1-1-1
Front squat 2-2-2-2-2
Back squat 3-3-3-3-3

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(Photo credit: Lisa Haefner)

Life under the big top
Can we say what diet is best for health?
The trouble with too much T
Coffee probably doesn’t dehydrate you after all
Portraits of Boston Marathon survivors see runners returning to the finish line to look back

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Sunday 140413

All-levels/Beginner:
5 Rounds
4 min AMRAP “Cindy”
Rest 2 minutes

Experienced:
Overhead squat 1-1-1-1-1
Front squat 2-2-2-2-2
Back squat 3-3-3-3-3

Thanks to everyone who made it out to Central Park yesterday for our Park WODs! Here’s Coach Michael and Coach Josh demoing partner carries:
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