Wednesday 140709

All-levels/Beginner:
A. 5 sets: Snatch+2 Overhead Squats
B. 10 minute EMOM: 10 alternating pistols and 10 hollow rocks each minute

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

CFE:
1 mile run
40 wall balls (20/14#)
40 sit-ups
40 kettlebell swings (24/16kg)
800 m run
30 wall balls (20/14)
30 sit-ups
30 kettlebell swings (24/16)
400 m run
20 wall balls (20/14)
20 sit-ups
20 kettlebell swings (24/16)
200 m run
10 wall balls (20/14)
10 sit-ups
10 kettlebell swings (24/16)

IMG_3604
(Photo credit: Lisa Haefner)

So who CAN win the 2014 CrossFit Games?
The benefits of running less
Pavlok is a habit-forming wearable that will shock you (literally)
8 things nutrition experts wish you would stop saying about food
Body’s pain perception mapped for the first time

(more…)

Tuesday 140708

All-levels/Beginner:
20 min AMRAP:
5 Toes to Bar
10 Push Ups
15 Russian Kettlebell Swings (32/24 kg)

Experienced:
A. Kip/Butterfly Pull up Practice
B. 4 Rounds each
Partner A: 500 m row
Partner B:
3-5 Strict Chest to Bar Pull up
ME Wallballs (25/16)
Score = Wallballs

IMG_6258
(Photo credit: Lisa Haefner)

Like fantasy football for the 2014 CF Games: “The CFG Analysis 2014 Games Pick ‘Em”
BMI charts put this woman into the overweight category…and she has something to say about it
Because your push-ups could still use some improvement (video)
The ACSM let Gatorade distort science
David Sedaris: Living the Fitbit life

(more…)

CFNYC represents at Tri-State Games!

wpid-screenshot_2014-07-06-19-06-19-1.png

A Big Congratulations to the three CFNYC teams that competed at this year’s Tri-State Games in Sayreville, New Jersey last weekend. This was an RX division only team event. All teams displayed excellent teamwork and had outstanding finishes in their events. Overall finish: Chris and Kaylin – 8th place, Nick and Merlyne – 11th place, Patty and Luis – 24th place.

Click here to read more

Monday 140707

All-levels/Beginner:
Back Squat 5×5 (80% of 5 RM, 1st Exposure) or Find your 5 RM (if you missed last week) [click here if you haven't already read the Back Squat Cycle update]

Experienced:
Snatch Technique
A. 2 Snatch Deadlifts +1 Snatch, 3 waves
B. Snatch Grip Romanian Deadlift 3×3 @ 110% of A

IMG_3678
(Photo credit: Lisa Haefner)

CFNYC represents at the Tri-State Games!
Land safely. Land like a dancer. (video)
CrossFit proposal somehow makes burpees seem romantic
Why not even exercise will undo the harm of sitting all day–and what you can do about it
Your brain’s got rhythm and syncs when you think
Monday inspiration: woman goes to gym for 100 days and makes this time-lapse video

(more…)

Sunday 140706

All-levels/Beginner:
Partners A and B AMRAP:
1 length Wheelbarrow each
1 length Farmer’s Carry each (AHAP)
While Partners C and D each complete:
150 Squats
100 Sit ups
Partition reps as needed.

Switch After completion of the couplet.

Partners A and B AMRAP:
1 length Bear Crawl each
2 lengths alternating Waiter’s Walk (1 bell)
While Partners C and D each complete:
1 mile run (run together)

Switch After completion of the couplet.

Experienced:
Snatch Technique
A. 2 Snatch Deadlifts +1 Snatch, 3 waves
B. Snatch Grip Romanian Deadlift 3×3 @ 110% of A

IMG_3592
(Photo credit: Lisa Haefner)

(more…)

Saturday 140705

All-levels/Beginner:
Conditioning Intervals (40 s on/40 s off)
1. TGUS, alternate each rep (16/12 kg)
2. Row for Calories
3. Wall Walks
4. 10 Unbroken Wall Balls (20/16) then AMRAP No Push up Burpees
5. Double Unders
7 rounds

Experienced:
Conditioning Intervals (30 on/30 off)
1. Wall Balls (25/16)
2. Double Unders
3. Russian Kettlebell Swings (32/24 kg)
4. 5/3 Chest to Bar Pull ups then AMRAP Strict HSPU (no kipping substitution)
5. 6-12 alternating pistols
6 rounds

IMG_6292
(Photo credit: Lisa Haefner)

(more…)

Friday 140704

All levels:
The Seven
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/170)
7 Burpees
7 Kettlebell swings (32/24 kg)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

IMG_3778
(Photo credit: Lisa Haefner)

(more…)

Fourth of July

Psst. Tomorrow is the 4th of July, and you may be off from work, but I hope you didn’t think we’d let you off that easy.

You may notice on the blog, that there is a Hero WOD called The Seven scheduled for tomorrow. This is the history that CrossFit HQ has provided:

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

If a good Hero WOD doesn’t quench your Fourth of July thirst, Team Dangerous is hosting a team competition tomorrow at the UWS location from 1-3pm. You’ll meet some new friends from CFNYC and various local Boxes, do a few tough (but FUN) workouts, and enjoy the always friendly and playful environment of a TD event. Come see for yourselves and start your 4th off with a bang. See the event details here. Tickets are $10 with all proceeds going to charity. See you there, in your best red, white, and blue!

Thursday 140703

All-levels/Beginner:
Complete 3 rounds of:
5 Minute AMRAP
6 Push Ups
9 NP Burpees
12 Jump Switch Lunges (6 ea/leg)
18 Double Unders
Rest 5 minutes

Experienced:
A. Back Squat 5×5 (75% + 35-40#, 6th Exposure)
B. Accumulate up to 30 Weighted Pullups or 50 Strict Pull ups during the class.

IMG_3804
(Photo credit: Lisa Haefner)

Why you love avocados and other foods you used to hate
Why aren’t shoes preventing running injuries?
Athletic improvement: Past vs. present
Torpedo school 2: Learn to turn
A fighter’s comfort zone
Is obesity OK?
The Onion on popular fitness trends

(more…)

Wednesday 140702

All-levels/Beginner:
A. 15 Minutes to Establish max height Box Jump
B. 5-7 sets: Clean + Hang Clean (Below Knee)

Experienced:
A. Back Squat 5×5 (75% + 35-40#, 6th Exposure)
B. Accumulate up to 30 Weighted Pullups or 50 Strict Pull ups during the class.

CFE:
“Kelly”
5 rounds for time:
400 m run
30 box jumps (24/20)
30 wall balls (20/14)

IMG_3600
(Photo credit: Lisa Haefner)

Exercise: It’s what’s inside that counts
Here’s proof going outside makes you healthier
The hows and whys of lateral lunges
What keeps you up at night
Moms-to-be still working out
“I call it RossFit…”
9-volt nirvana (audio)

(more…)

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