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

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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…)

Tuesday 140401

All-levels/Beginner:
A. Deadlift 5-5-5-5-5
B. 21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

Use one barbell. Have the 45# on the outside.

Experienced / Competition:
A. Deadlift work up to a heavy double in 20 minutes
B. 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Use one barbell.

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(Photo credit: Lisa Haefner)

American obesity epidemic traced to single heavyset ‘Mayflower’ passenger
Report: Seasonal depression still better than purchasing tiny sunshine lamp
Report: Imagine how good it would feel to crawl back into bed right now
Health officials urging Americans to do something, anything for 30 minutes a day
New study shows that bones are incredibly cool
Study links meat, sugar consumption to early death among those who choose to be happy in life
Least popular fitness clubs

(more…)

Monday 140331

All-levels/Beginner / Experienced /
Competition:

“KB Swing” Annie
50-40-30-20-10
Double Unders
24/16kg KBS

Thanks to all who came out for our End-of-the-Open party! Congrats on making it through all five weeks.
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Post-Open blues? Time for some good, old-fashioned introspection
A better way to wake up
How Reebok became the brand for CrossFit junkies
Exercising for healthier eyes
Mobility got you feeling stuck?
BONUS LINK for those still due to do 14.5 today: The psychology of 14.5

(more…)

Sunday 140330

All-levels/Beginner:
3 Rounds, 
Partner A: 
500m Row

Partner B: AMRAP
10 Sit Ups
10 Lunges

Experienced:
“KB Swing” Annie
50-40-30-20-10
Double Unders
24/16kg KBS

Competition:
REST DAY.

CF NYC-128

(more…)

Pizza Party+Throwdown=Happy Close to the 2014 Open Season

Don’t look now, but people are clawing their way through 14.5 as we speak! Talk about going out with a bang. Whether you participated in the Open or not, come to 28th St today at 6pm to celebrate the close of the 2014 Open Season with pizza and some paleo bites from (Pergola Restaraunt)!! Word on the street is that there’s a Coaches 14.5 throwdown from 5-6pm. So get here early if you want to cheer your coaches through this bruiser. See you there!

Also, we are offering 4 opportunities to do 14.5 on Monday. Sign up for the 6:20am, 7:20am, 5:30pm, or 6:30pm all at 26th St. Good luck!

Saturday 140329

All-levels/Beginner / Experienced: /
Competition:

Open WOD 14.5:
For time:
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

CF NYC-112

The psychology of Open Workout 14.5…and the bigger picture to boot!

(more…)

Friday 140328

All-levels/Beginner / Experienced:
Open WOD 14.5:
For time:
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

Competition:
REST DAY.

CF NYC-127

Top 6 for 14.4 and Top 10 Masters at CFNYC! / Pizza Party on Sat.!
Advice for 14.5
“The work’s fixed, the time is not.”
209,585: Rise of The Open (with quotes from several CFNYCers!)
I think Divergent is secretly about CrossFit
Butter is back
7 surprising facts about caffeine
The bonus for Sam Briggs, CF Games women’s champion (video)

(more…)

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