Wednesday 140716

A. Deadlift 7×1
B. 10 Min AMRAP:
Lateral Over the Bar Burpees
Deadlifts (up 65% of max today or deadlift weight you used 7/10/14)

A. Deadlift 5×3
B. For time:
25 Burpees
3 Rounds:
15 Ring Dips
50 Double Unders
25 Burpees

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.


ICYMI: How-To Seminars are BACK at CFNYC!
How structure affects function
Should you stretch before running?
How to be more confident, according to science
Why so many kids can’t sit still in school today
6 tips to develop the overhead squat


Tuesday 140715

A. Skill: Handstands
B. 3 rounds for time of:
30 Sit ups
30 America Kettlebell Swings (24/16 kg)
30 Tuck Jumps
30 Goblet Reverse Lunges (24/16 kg)
Rest 3 minutes

A1. Bench Press 5×5 @ 75-80% of 1RM
A2. Barbell Row 5×5-8 @ 50-65% of Bench Press 1RM
B. 5x250m Row sprints


Movement that is more visually appealing also tends to be safer
Why coaches fight; OR, why you shouldn’t care
Is microwaving your food safe?
Shorter sleep may speed brain aging
30 things I’ve learned


‘How To’ Seminars are back!

CFNYC we have good news! Really, it’s good news, I swear.

We’re firing up ‘How To’ seminars again. We plan to be running them on a 6 month cycle, two a month, typically on the 2nd and 4th Sunday of every month, with the cycle repeating at the conclusion of the 6 month period. (Obviously, we may have to make minor adjustments here or there.)

The seminars have been so popular in the past, and we want everyone to have a chance to hit any topics that interest them, or even repeat it later in the year, if they so wish. So keep in mind, if you don’t get in the first time, don’t fret, it will come back around. As always, these seminars are free to our members, they will be announced on the blog and then open for signing up on zen planner.

The 12 topics include, in no particular order:

How to:
-kip,butterfly pullup || double under || mobilize and recover || row || squat(squat therapy) || snatch || muscle up || kettlebell || eat || clean and jerk || get gymnasty || handstand,hspu,kipping hspu

The first seminar, will be on Sunday, July 27th at 9AM,10AM, and 11AM. “How to Mobilize and Recover” will be led by Coach Kyle. This is what Kyle has to say about the class:

“Do you have trouble recovering from tough weeks of workouts? Do you have a nagging issue that is slowing down your training? This seminar will provide a framework for shoring up your recovery efforts and will share helpful mobility tips and tricks to make you the best mover and shaker you can be.”

Monday 140714

A. Back Squat 5×5 (80%+5# of 5RM, 7th Exposure).
B. EMOM 12 Minutes, 3-5 Strict Pull ups (Scale: 1-2 Negatives with static hold above the bar.)

A. Back Squat 5×5 (7th Exposure)
B. AMRAP Back Squat (20X0 tempo at 65-70% of weight)

(Photo credit: Lisa Haefner)

CrossFit, neuroscience, surviving the zombie apocalypse: Is your workout a fraud?
Save your skin
2014 Games workouts (so far)
Outdoor pullup bar
Vision involves a bit of hearing, too
Your Monday motivation: Muhammad Ali: I am the greatest (video)


Sunday 140713

Park WOD:
Announced upon arrival in the park! :) Details about Park WOD here.

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest, wear it.

A. Back Squat 5×5 (7th Exposure)
B. AMRAP Back Squat (20X0 tempo at 85% of weight used for 5×5)

(Photo credit: Lisa Haefner)


Saturday 140712

All levels:
Open Test #2:
21-15-9 reps for time of:
Thrusters (95/65)
Pull ups

“Fran” is a classic benchmark WOD, perhaps the most infamous of all the “Girl” WODs. In class, coaches will review scaling and the difference between good reps and bad reps. We want to hold our athletes to a high standard of ROM for both movements, so we can accurately compare your RX’D or scaled score to others.

Here are some average times for CrossFitters to compare to…

For Men:
10:00+ or Scaled Fran (Beginner)
10:00-4:30 (Intermediate)
4:30-2:45 (Advanced)
2:45 or less (Elite)

For Women:
12:00+ or Scaled Fran (Beginner)
12:00-5:30 (Intermediate)
5:30-3:15 (Advanced)
3:15 or less (Elite)

(Photo credit: Lisa Haefner)

PARK WOD tomorrow! / Women’s Open Tanks


New Pricing and Membership Options

Effective August 1, we will be offering a new “Off Peak” membership option for $149 per month. The off-peak membership will exclude only those classes that start on weekdays before 8:30 AM and weekdays at or after 4:30 PM. All other weekday classes and all weekend classes will be included.

We are phasing out our six-month and one-year memberships. We will grandfather our current members who wish to renew at these rates, but after August 1, we will be offering only the monthly option of to new members.

If you would like to switch your membership from the regular option to the off-peak option, you may do so as follows:

If you are on monthly auto-renew, simply email us (email is preferable, so we have a record) and when your renewal comes up in August, we will charge you at the new $149 rate. Your new off-peak membership will become active on that day.

If you currently have a six-month or a one-year membership and wish to switch, email us, and effective August 1, we will calculate how many days remain on your long-term membership, and we will extend your membership by 1 day for every 3 days you have remaining (effectively charging you ¾ the rate for the remainder of your membership). Once your extended membership is up, you will only have the option of renewing monthly at $149.

Also, effective August 1, we will be ending our student memberships (which have not been offered to new members for the past several months). Students will have the choice of switching to off-peak memberships as described above.

We believe this change will be a significant improvement for all of our members. Those who can attend only during the peak hours will see more class slots available. Those who are able to attend during less busy hours will pay a lower rate. None of our members will see their rates increase, with the exception of students who wish to attend during peak hours. However, the point of student discounts is to encourage use during off-peak business hours; to the extent that we have been not doing so, we have been less than fair to those who pay full price.

Our strategy is to provide the highest level of of CrossFit coaching at the lowest possible price. Given the challenges of operating in Manhattan, we constantly need to adapt and improve. We believe that these changes are another step in the right direction. Our monthly rates will now be 20% to 50% lower that other local affiliates and will have no strings attached.

Friday 140711

Team Chipper:
30 cal row
30 (each leg) walking lunges
30 Russian kettlebell swings (32/24 kg)
30 wall balls (20/14)
30 shoot thrus on parallettes
30 jump squats
30 hang power cleans (95/65)
30 plank ups
30 V-Ups

This team workout will be performed “Follow the Leader” style. The first athlete starts with the row. The next athlete cannot start the row, until the first athlete is done with the row and moves onto the lunges. Each athlete will follow in order and may not move to the next part of the chipper until the station is completed by the athlete in front of them. The score is the time it takes for all athletes to complete the chipper in order.

10 Rounds NFT:
3 Tempo Pike Pushup or Wall Facing Strict HSPU
5/leg Deck Pistol
15 Straight Leg Sit-ups

2 rounds for total reps:
90 sec Russian kettle bells swings (32/24)
30 sec rest
90 sec box jumps (24/20)
30 sec rest
90 sec sit-ups
30 sec rest
90 sec double unders
30 sec rest
90 sec hand release push-ups
30 sec rest

(Photo credit: Lisa Haefner)

PARK WOD this SUNDAY! / Women’s Open Tanks
How much exercise makes you smartest?
The not-so-ugly truth about gluten
Can exercise reduce Alzheimer’s risk?
How long will it take?
Your Friday funny: Cannibalism won’t necessarily make you fat


Women’s Open Tank Tops

Hey Ladies-

Anyone who bought a women’s Open tank top has another tank here at 28th St. for free. There was a printing error and the ink cracked on many of the shirts, so they reprinted the shirts for us on a “burnout” tank that won’t crack the ink.

If you bought a women’s Open tank, come by 28th Street this week or next to pick up your freebie. :)

Thursday 140710

A. Deadlifts: Work up to a heavy double in 8 minutes.
B. For time:
800 m Run
21 Deadlifts*
400 m Run
50 Box Jumps
400 m Run
21 Deadlifts*
800 m Run
*Deadlift weight based on percentage of 1 RM – 65% or less

A. 10 minutes to establish Max Height Box Jump
B. 7 sets: Squat Clean + Hang Squat Clean + Split Jerk

(Photo credit: Lisa Haefner)

PARK WOD! This Sunday! Two sessions!
Debunking the (rowing) myths: Damper setting, stroke rate, and intensity
It’s a myth: Science says you can swim right after you eat
What’s the difference between fartleks, intervals, and tempo runs?
Basic biomechanics of you + the barbell
Twitter rallies against critics body-shaming Prince Fielder’s ESPN cover (and see the whole “Body” issue here)


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