Wednesday 140809

All-levels/Beginner:
A. Snatch Grip Romanian Deadlifts 5-5-5-5-5

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

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

CFE:
800 m run then
50, 40, 30, 20, 10
Double unders
Sit-ups
Then run 800 m

10154991_10152291945468555_4687909194788538871_n
(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!

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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
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Tuesday 140408

All-levels/Beginner:
Back Squat work up to a heavy 4, then drop down 10-20# and do 4-4-4

Experienced:
Back Squat 2-2-2-2-2

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(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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Top 6 for 14.5 and your Open Tees!

Deadline for Open Tees extended! Order your shirt here. One per member, the cost for everyone is $6 for a tee, $9 for a tank. If you did not enter a payment method for your shirt, please email stacey@crossfitnyc.com with your payment of choice. You can use the card on file or pay cash when you pick up your shirt. Thank you!

And now, here are your top 6 athletes for the 5th and final 2014 Open WOD!

Screen Shot 2014-03-04 at 1.53.01 PMjoshua 14.5bretton 14.5kate 14.4anne 14.4kaylin 14.6

Sean McArdle(10:13), Joshua McGregor(10:30), Bretton Buehler(10:53),Kate Denny(12:04),Anne Lieberman(12:39), and Kaylin Rostron(12:43)

Open Shirt deadline extended to Monday night:

Get your shirt order in by Monday night, and you’re covered.
If you are a member of CFNYC and you completed all 5 WODs as a registered Open participant, you are entitled to your hard earned Open shirt. All you have to do is click the link below, complete the order form, and click submit (only complete the form once, as there is only one shirt per customer). We’ll take care of the rest.

Open shirt order form.

Monday 140407

All-levels/Beginner /
Experienced
:
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30 meter handstand walk

Post rounds completed to comments.

CF NYC-73

Knees-to-elbows progressions (video)
Pistol (one-legged squat) progression, part 1; part 2 (videos)
Handstand walk progression, part 1; part 2 (videos)
Behind the CrossFit Games, 2013 (video)
Is there really such a thing as “beauty sleep”?

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Sunday 140406

All-levels/Beginner:
With a Partner:
100 Double Unders
80 Wallball 20/14#
60 Alternating Box Jumps
40 Pull Ups
20 Deadlifts @225/155#

Experienced:
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30 meter handstand walk

Post rounds completed to comments.

1533861_10152252444713555_1683507953_n
(Photo credit: Lisa Haefner)

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Saturday 140405

All-levels/Beginner:
3 Rounds:
400m run
10 power cleans 135/95#

Experienced
3 Rounds:
400m run
10 Power Cleans 155/105#
(Scale weight up if desired)

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(Photo credit: Lisa Haefner)

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How to order your Open shirts:

Let there be shirts!

NYC_Tank_FrontNYC_Tank_BackNYC_MensTee_FrontNYC_MensTee_Back
If you are a member of CFNYC and you completed all 5 WODs as a registered Open participant, you are entitled to your hard earned Open shirt. All you have to do is click the link below, complete the order form, and click submit (only complete the form once, as there is only one shirt per customer). We’ll take care of the rest. Make sure that you answer all of the questions. Also, please note that you have the option to charge the card we have on file for you, pay cash, or provide a different credit card. If you opt to use a different credit card please be sure to provide all of the requested card information on the form. The deadline to order your shirt is tonight at midnight. And there is only ONE per member.

Open shirt order form.

Friday 140404

All-levels/Beginner:
5 Rounds
5 Hang power Snatches 95/65
20 Tuck Jumps

Experienced:
5 Rounds
5 Snatches 135/95
20 Tuck Jumps

image

Lessons from the Level 1
Persona-based strategies for hitting your macros
Kendra can
5 common reasons misses happen in the snatch
K2E/T2B efficiency tips / Kipping K2Es (videos)

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