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.
Friday 130517
Black Box WOD/Beginner WOD:
A. 3 rounds: 6 minutes work, 4 minutes rest: AMRAP 5 pull ups, 10 push ups, 15 air squats (Goal is more rounds than last “Cindy”)
Competition Team WOD:
TEST: Establish a 1 RM Clean and Jerk
CFE WOD:
ONE MILE TIME TRIAL. It’s time to test your one mile time. Get ready to run and run fast!
GOOD LUCK at the Northeast REGIONALS, SEAN M.!! Click here to read our blog profile of Sean and click here to see what workouts he’s doing today at Day 1 of the NE Regionals! 
The importance of being more than just a CrossFit athlete (or how not to bore your friends and family)
The Tao of snatch, Lesson 2
Some of my best friends are germs
You’re not making The Godfather: Stop taking your training so seriously
How to think about our steroid Supermen
Click here for a preview of Saturday’s classes, all at our 28th St. location ONLY.
2013 Regionals Profile: Sean McArdle
Ask the average Crossfitter how long it’s been since their first WOD and you’d be impressed if they said they’ve been doing it for a few years. Crossfit itself only started in the early 2000s, so it’s scary to contemplate the performance of an athlete who does Crossfit for the better part of a decade. Enter Sean McArdle. With over eight years of Crossfit experience as an athlete and coach, Sean has developed into an elite-level athlete, and will represent Crossfit NYC at the 2013 Crossfit Games Northeast Regional competition this weekend in Canton, MA.
Thursday 130516
Black Box WOD/Beginner WOD:
A. Power snatch: Work up to a heavy single
B. “Abs with Coach Avery”
For quality:
15 strict toes to bar (hanging leg raise)
1 min plank
15 strict t2b
90 sec plank
15 strict t2b
2 minute plank
(No score, break up T2B as necessary.)
Competition Team WOD:
A. Work up to a heavy single OHS
B. TEST: 2 k row for time
CFE WOD:
Tempo Run 6X2min up tempo with a 1min recovery ‘run’ in between.
Coach Avery oversees the pull-up masses:
There is no such thing as a calorie, part 2
The Tao of snatch, Lesson 1
This low-tech furniture doubles as a gym
The 28-day handstand challenge
Older you vs. younger you
Wednesday 130515
Black Box WOD/Beginner WOD:
A. Reverse Lunges 3×10/side (kettle bell farmer’s carry or barbell in back rack )
B. 3 rounds for quality: 10 left arm KB swing(1.5/1pood), 20 jumping lunges total, 10 right arm KB swing (1.5/1pood) (One arm swings are Russian)
Competition Team WOD:
REST DAY.
CFE WOD:
“Rowing Helen”
3 Rounds
Row 500 meters
21 KB Swings 24/16
12 Pullups
If you sit in a chair on a regular basis…you need this:
Improve your weightlifting
Book review: Salt, Sugar, Fat
How to eat an elephant
Train to be awesome
Crossfit gym owner fatally knifes intruder as he tries to strangle husband
Tuesday 130514
Black Box WOD/Beginner WOD:
A. For quality: Handstand push up (Push up) EMOMx10 (Kipping is allowed. Choose a rep range that allows you to succeed)
B. 13.2: 10 min amrap: 5 shoulder to overhead 115/75, 10 deadlift 75/115, 15 box jump (step ups) 24/20
Competition Team WOD:
A. 1 max effort set of HSPU, rest as needed then 1 max effort set of handstand walk for distance
B. TEST: Find your 3 RM Power Clean
CFE WOD:
4X300m intervals with 40 double unders, 30 situps and 20 pushups in between each interval.
CrossFit modern art?? 
Where are your eyes?
Sleep: What the research actually says
Straight-arm kipping
The scientific 7-minute workout
There’s nothing insignificant about progress
Zen Disaster
Zen Planner’s servers are down, and we don’t yet have an ETA for when they’ll be back online.
In the meantime, we will be accepting members as they arrive for classes, we will not be penalizing non-cancellations, and we’ll be generally doing the best we can under the circumstances.
We appreciate your understanding, and hope that ZP can get their servers back up shortly.
Monday 130513
Black Box WOD/Beginner WOD:
A. Back Squat 5×5
B. For quality: Death by chest to bar pull up: 1 C2B pull up in the first minute, 2 in the second and so on. Workout ends when you do not complete designated C2B pull ups in the given minute or quality is not maintained (Coach’s discretion.)
Competition Team WOD:
A. Work up to a moderately heavy thruster triple, not a max.
B. TEST: “Fran”
21-15-9 reps of:
thrusters (95#/65#)
pull ups
CFE WOD:
Sprint the Pyramid! Can you run the same times back down? 1X100m, 1X200m, 1X400m. Then repeat and race from 400m back down to 100m. Full recovery in between each sprint.
Crabwalking with Coach Sofia:
Guide to seasonal fruits and vegetables (infographic)
The posture guru of Silicon Valley
Why muscle snatch?
What is gymnastics?
Sprint your way to victory: part 1, part 2
Sunday 130512
REMINDER: This weekend and every weekend, all classes at 28th St. location ONLY!
Black Box WOD/Beginner WOD:
A. Practice: Freestanding Handstands and walk.
B. “Diane” 21-15-9 Deadlift 225/185, Handstand push up
Competition Team WOD:
REST DAY.
All-directions pullups:
