Saturday 130525
REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. Regular schedule today and tomorrow. Monday runs on a Sunday schedule (but no Elements and no CFE)
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”
B. Skill: Review DB Snatches. Perform 3×12 reps, unbroken as possible each side with proper mechanics.
C. Snatch Complex for warm up, then every minute on the minute for 12 minutes, 2 hang snatches starting at 60% of max, increasing weight as form and speed allows.
D. L-seat progression: 50-75 reps per leg for quality.
Sara H.’s beautiful L-sit!
Click here for a preview of Sunday’s classes, all at our 28th St. location ONLY.
Friday 130524
HOLIDAY WEEKEND SCHEDULE ANNOUNCEMENT: Regular schedule Saturday, regular schedule Sunday, Monday runs on a Sunday schedule (no Elements classes and no CFE 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
B. For time: 50 wall balls (25/16#), 40 overhead lunges (45/35#), 30 pull ups
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)
Athlete Profile: Caley Crawford
Being the best at something takes a lot of work. Whether you’re an athlete, fire fighter, desk 
jockey or even the star of a Broadway show, Crossfit can help you be the absolute best at what you do. So in March of this year when the St. Louis Post Dispatch reviewed the upcoming performances of the Broadway show A Chorus Line, they set their sites on Crossfit NYC member Caley Crawford. Their take on her performance? “Crawford was all around the best thing in the show.”
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.
Thursday 130523
Black Box WOD/Beginner WOD:
“Fran” 21-15-9 Thrusters 95/65, Pull Ups
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).
B. 2-3 sets of push ups, 3 minutes rest between sets: Complete 1 set with 1-2 reps left in the tank, then a 2nd set to failure. Anyone with weaker push ups can add a 3rd set to failure. Those that can perform 50+ unbroken push ups with solid mechanics can sub in weighted, dynamic, ring or banded push ups for additional resistance.
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
Schedule Changes, Effective June 3rd (UPDATED!)
On the first Monday in June, we will substantially expand our schedule. Our goal is to decrease the athlete-to-coach ratio throughout the day. We will be instituting a hard cap of 18 on the number of people in any class having one instructor.
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 130522
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.
Here’s the suit and movement pairings:
Hearts = Burpees
Clubs = Pullups
Diamonds = Air Squats
Spades = Ring Dips
When it comes to reps, multiply the value of the card by 3. So an 8 of hearts is equal to performing 24 burpees as a team. Face cards are 30 seconds (10 x 3). Aces are 33 seconds (11 x 3) of the modality.
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?
Tuesday 130521
Black Box WOD/Beginner WOD:
Squat Snatch 6×1.1 (Includes extended snatch warm up)
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.”
Monday 130520
Black Box WOD/Beginner WOD:
For time: 1000 meter row/run 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.
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
Click here for more pics of Sean at Regionals plus a preview of Tuesday’s classes.
Sunday 130519
REMINDER: This weekend (and every weekend) all classes occur 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.
Coach Kyle & Julie S.:
Saturday 130518
REMINDER: This weekend (and every weekend) all classes occur at our 28th St. location ONLY.
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):
Click here for a preview of Sunday’s classes, all at our 28th St. location ONLY.