Tuesday 130617
Black Box WOD/Beginner WOD:
Run 1 mile, then with a partner, one person working at a time, complete: 200 lunges, 100 toes to bar (#s represent total reps between partners, break up however necessary)
Competition Team WOD:
Part A. Work up to a heavy triple Snatch Deadlift (20 minutes).
Part B1. 3-4 sets: Power Clean+10 front squats, increase load across sets
Part B2. 3-4 sets: Max set of Kipping Toes to Bar, Rest 2 minutes.
Coach Nick writes: “Because of my new job, I have to give up my hours during the week. Here are my loyal 6am and 7am athletes coming out for one last workout with me. It was an awesome morning. So many great people together early in the morning.”
Automatic Class Registration Based on Membership Seniority
Human evolution made us long-distance runners, but it didn’t make us like it.
The revolutionary guide to manly short shorts
Beginner lifters and beginner coaches
How to stay cool when running in the heat
“The only person that holds you back in life is yourself.”
Click here for another pic plus a preview of Wednesday’s classes.
Athlete Profile: The Burkman Brothers
Tens of thousands of pages have been written on improving an athlete’s performance 
through Crossfit. We tweak our nutrition, work on recovery, mobilize religiously and consume an incredible amount of articles and media in the name of increased performance. But let’s face it, for many of us we equally strive to look good naked. At some point though we have to put on some clothes, and that’s where long-time Crossfitters and independent fashion designers Doug and Ben Burkman come in. Over the past decade they’ve progressed from standout mens designers at Gap Inc. to putting their own stamp on the fashion industry with their popular clothing company Burkman Bros.
Coach Greg Glassman preaches the concept of excellence when challenging the notion that Crossfit gyms need to mass-market themselves. It all comes down to being excellent at what you do, and as long as you focus on excellence, everything else falls into place. For the Burkman brothers, they’ve been excellent for so long that their clothes are now getting the international recognition that they deserve. And the more we talk to them, the more we realize how much Crossfit fits into their big picture of excellence. For over two years the Burkman brothers have fed their fitness addiction at Crossfit NYC.
(more…)
Monday 130617
Black Box WOD/Beginner WOD:
A. In 20 minutes, work up to a heavy set of power clean + split jerk 1+2
B. Evil Wheels 3×15 (10)
Competition Team WOD:
Part A. OTM 12 minutes: (odd minutes) 12-15 box jumps and (even minutes) deficit HSPU
Part B. “Helen” 3 rounds for time of: 400 meter run, 21 kettlebell swings (24/16 kg), 12 pull ups (Sub 9 minute Helen – scale up to chest to bar pull ups and 32/24 kg swings)
Part C. 4 rounds: Max L sit hold for time into 1 minute plank hold into 30 sit ups (full sit ups, complete as fast as possible)
CFE WOD:
Every five minutes for 6 rounds:
Sprint 200 meters, for time
Run 400 meters
Rest the remainder of each five minute period.
Automatic Class Registration Based on Membership Seniority
Proper running technique in 30 seconds (video)
Why ab-rollouts
Cross-body single-leg Romanian deadlifts
Going running outdoors? Know where to find water!
Tradition: The old ba’ game
Sunday 130616
REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. In addition, please read our latest announcement: Automatic Class Registration Based on Membership Seniority.
Black Box WOD/Beginner WOD:
For Quality: 6 rounds: 12 Goblet squat 24/16 kg kettlebell per hand in front rack, 8 Ring Pull Ups (Ring Row)
Competition Team WOD:
REST DAY.
Saturday 130615
REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. In addition, please read our latest announcement: Automatic Class Registration Based on Membership Seniority.
Black Box WOD/Beginner WOD:
A. In 20 minutes, work up to a heavy single snatch.
B. “Annie” 50-40-30-20-10 Double under (parrallette jump) & sit up
Competition Team WOD:
Skill Warm up: Rope Climbs (accumulate 6-10 climbs)
Part A. Work up to a heavy power clean and push jerk in 15 minutes – mechanics and form determine loading.
Part B. 8 rounds: 4 power cleans, 4 push jerks (weight is the same for both, heavy) rest 30 seconds.
Part C. For time: 50 wall balls, 40 pull ups, 30 thrusters
Immediately complete 1 mile run following WOD for time.
Friday 130614
Black Box WOD/Beginner WOD:
2013 Regionals Individual Event 5 (Almost) 21-15-9 Deadlift 225/155, box jump 24/20
Competition Team WOD:
Part A. Snatch Complex warm up, then work up to heavy single in 15 minutes. Reduce load 10-30# for 5 minute EMOM, 2 snatches every minute. Immediately after snatch EMOM starting with snatch loading, perform 6 minute EMOM of 3 touch and go squat cleans on the minute, increasing weight as you are able.
Part B. 5 minute AMRAP: 15 kettlebell swings (70/53), 7 toes to bar. REST 3 minutes. 2 minute AMRAP: Squat Clean (205/135)
Part C. Collect 2 minutes in an L-sit in as few sets as possible.
CFE WOD:
How fast can you run 2miles (with a buddy)?
Bring your fast CrossFit buddy and let’s see.
In teams of 2, you will alternate running 300m as fast as you can until you have accumulated 2miles. One buddy runs while the other buddy rests.
Automatic Class Registration Based on Membership Seniority
Greg Glassman on virtuosity
How (and why!) to do a Jefferson deadlift
Dock Ellis and the LSD No-No
Classic cool-down and PNF stretching (video)
This is your brain on coffee
Thursday 130613
Black Box WOD/Beginner WOD:
A. In 20 minutes, work up to a heavy set of 3 push press
B. For Quality: 100 (75) hollow rocks, 100 (75) superman (with one second pause), 100 (75) hip thrusts- break up reps as necessary.
Competition Team WOD:
Part A. 5×4 bench press
Part B. For time: 60 push ups, 50 box jumps (24/20), 40 push press (155/105)
Part C. Tabata double unders
Part D. 3×15 strict toes to bar
Sorry, but Science Says Running is Good for You, Not Bad
Risk vs. reward
How to fix a broken diet: 3 ways to get your eating on track
Cool down, NOT lay down
Diet Coke NOT as bad as meth
Automatic Class Registration Based on Membership Seniority
Automatic Class Registration Based on Membership Seniority
We have been experimenting with allowing long-standing members to automatically register for up to four classes per week. We initially opened this program to about 10% of our members who have been with us for over two years. We are now offering this option to everyone who has maintained a continuous membership for 18 months or longer.
If you have maintained a continuous membership with CrossFit NYC since on or before December 31, 2011, you can be automatically enrolled in up to four classes per week. For example, if the Mon, Tues, Thurs, and Fri 7:00 AM are your regular preferred classes, we will permanently reserve a space for you in those classes. Thereafter, you will not need to register for these classes. You will, however, absolutely need to cancel, if you cannot make one of your classes.
If you take advantage of this option, once you are given a reserved spot in a class, you will be responsible to cancel each and every time you do not attend. If you fail to cancel, you will be removed from future classes. You should choose this option only if you have a fairly stable schedule.
Our goal is to make it easier for our long-time members to maintain their routine. However, we cannot fill up classes with people who do not show and then fail to cancel in a timely fashion. If you need to cancel, you should do so as far in advance as possible. For early AM classes, that should typically be the night before. (So far, those participating have been among the best at canceling in advance.)
(Please note that we expect no more than 25% of our class spots to be reserved by people using this program. To date, the program accounts for less than 1% of our class spots.)
PLEASE NOTE: If this option applies to you, you must email Kristina (kristina AT crossfitnyc DOT com) to be given this option in Zen Planner. Thanks.
Wednesday 130612
Black Box WOD/Beginner WOD:
25-20-15-10-5 burpee, pullup
Competition Team WOD:
REST DAY.
CFE WOD:
CrossFit Relay
Teams of 3
1200m Relay Race (400m per person)
100 pullups
100 burpees
100 situps
100 box dips
100 wall balls
1200m Relay Race (400m per person)
*One teammate works, two teammates rest
“A good coach is that voice of reason…”
The myth of “just do it”
Australian Surfer Takes Paraplegic Mother Surfing…By Duct-Taping Her to His Back
The Onion on the science of weight loss
The awful truth about jogging
Tuesday 130611
Black Box WOD/Beginner WOD:
Work up to a heavy set of 5 on the back squat
Competition Team WOD:
A. 20 minutes to work on 3 position snatch (High Hang, Below the Knee, Floor)
B. Back Squat: 1×10 reps (35%), 1×10 (45%), 1×10 (55%), 1×10 (65%), then max reps at 70% with 20×1 tempo, Rest 2-3 minutes between sets.
C1. 3×15-25 GHD sit ups
C2. 3×15-25 GHD back extensions
The 7 biggest CrossFit mistakes and how to avoid them
Less sleeping, more slacking
CrossFit: The Golden Girls (video)
45 things I have learned in 45 years
Overcoming handstand fear and motivation