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!

(more…)

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”?

(more…)

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)

(more…)

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)

1922303_10152252444403555_4709393_n
(Photo credit: Lisa Haefner)

(more…)

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)

(more…)

Thursday 140403

All-levels/Beginner:
A.Back Squat 5-5-5

B.7 min AMRAP
7 Front Squat 95/65#
7 Push Ups
7 T2B

Experienced / Competition:
A.7 min AMRAP
7 Front Squat 155/105#
7 Clapping Push Ups
7 T2B

B.Back Squat 5-5-5

CF NYC-75

How to work on your split jerk
Beer marinade could reduce levels of potentially harmful substances in grilled meats
All access: Part 1
What supplements should I take?
The marble hand illusion
How to order your Open shirts!

(more…)

Wednesday 140402

All-levels/Beginner:
Split Jerk 5-5-5-3-3-3

Experienced / Competition:
A.Split Jerk 1-1-1-1-1-1
B.Weighted Box Step up with BB in front rack, 20″ box:
3-3-3-3-3 (each leg)

CFE:
3x:
400 m run
21 kettle bell swings (24/16kg)
15 pull-ups
9 burpees

CF NYC-78

Next up: Masters and Regionals Athletes
“There is no reason to be alive if you can’t deadlift.” (video)
Why runners can’t eat whatever they want
It’s no substitute for the sun
Tips from a silver-medalist rower (video)
The best coconut water (based on nutrition and taste)
How to order your Open shirts!

(more…)

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