Tuesday 140415

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

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

A couple shots from last Saturday’s park WOD:

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


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

Back squat 3-3-3-3-3
Front squat 3-3-3-3-3
Overhead squat 3-3-3-3-3

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

(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


Sunday 140413

5 Rounds
4 min AMRAP “Cindy”
Rest 2 minutes

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:


Saturday 140412

NOTE: There will be NO WATER after 3:00 P.M. at 28th St. today, Saturday April 12th. Anyone who needs to use bathroom or shower facilities will need to go to our 26th St. location during this time. The good news is, this work should solve our hot water supply issues we have been experiencing over the past several months. Thank you for your understanding!

REMINDER: In addition to regular classes at the gym, don’t forget we’re doing Park WODs today in Central Park. DETAILS HERE! (sign up on Zen Planner here)

High Hang Snatch 3-3-3-3-3

A1. Snatch Balance 3-3-3-3-3
A2. Snatch 1-1-1-1-1-1-1 *** (alternate)
rest 3-4 minutes between sets



Friday 140411

3K Row

5K Row


Rowing technique videos from Concept2
Rowing archives for the CrossFit Journal
Albert Azaryan: Lord of the rings
The death of steady-state cardio
Play and the beginner’s mind


Thursday 140410

Press 3-3-3-2-2-2-1-1-1

5 Rounds of:
Max repetitions Body Weight Bench
Max repetitions Pull ups

(Photo credit: Lisa Haefner)

Iceland Annie in Vogue! (& written up by a CFNYCer!)
The role of the bench press in strength training
Carl Paoli: kipping pullup progression (video)
Exercise is the drug
Maintenance vs. progress
The health benefits of…pet ownership


Wednesday 140809

A. Snatch Grip Romanian Deadlifts 5-5-5-5-5

B. 4 rounds for time:
400 m run
50 squats

A. Good Mornings 8-8-8
B. Snatch Pulls 4-4-4-4
C. 3 Sets, alternating with partners:
250m Row
25 Air Squats

800 m run then
50, 40, 30, 20, 10
Double unders
Then run 800 m

(Photo credit: Lisa Haefner)

The best exercises you aren’t doing for your back (including snatch-grip Romanian DLs)
SquatRx blog on snatch-grip Romanian deadlifts (video)
Lu Xiaojun 170kg fast snatch pull (video)
Way down in the hole
CrossFit isn’t killing us
CFNYC WOD in the Park, THIS Saturday!


WOD in the Park, THIS Saturday!

Spring has sprung, so let’s get outta the box! Join us for an epic 3 WOD event in Central Park this Saturday morning.

We’ll have equipment out there for you and 3 workouts designed to bring you through the trenches. Civilian Military Combine is joining us in the park and bringing an extra dose of badass-ery. Just like the obstacle course that inspired these workouts, we will be running RAIN or SHINE!

We can’t give it all away, but expect partner work and be ready to get dirty! We are running heats at 10, 10:30, 11, and 11:30. These heats are listed on zen planner, sign up here to join the fun. The event is free for members, and you won’t need any special gear. Just bring water and your game face.

This is where we will be, get here a few minutes early to make sure you don’t miss your heat! Questions? Post here, or email me at stacey@crossfitnyc.com
Screen Shot 2013-08-16 at 3.38.16 PM (1)

Tuesday 140408

Back Squat work up to a heavy 4, then drop down 10-20# and do 4-4-4

Back Squat 2-2-2-2-2

(Photo credit: Lisa Haefner)

2014 Regional tickets on sale now
Back squat insights with David Millar, Rob Orlando, and Dave Lipson (video)
No barbell, no athlete, part 1; part 2
Antibiotics have turned our bodies from gardens into battlefields
Family man
Top 6 of 14.5!


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