Wednesday 130501
Black Box WOD/Beginner WOD:
A. Power snatch + overhead squat 5×1+2
B. 10 minute AMRAP: 3 bar muscle up (C2B pull up), 6 clapping (plyo) push up, 9 jump squats
CFE WOD:
3 people on a team.
Two of the teammates will do Cindy 5 pullups, 10 pushups, 15 air squats while the third person does 50 parallette burpees. The score is the total number of reps total by the two teammates doing Cindy. The top 2 will go onto the WINNER TAKES ALL WOD that will be announced in class.
Changing the world is a walk in the park. Do double unders for a good cause, for prizes, and of course…for bragging rights!! Show your skills, this Saturday at Reebok CrossFit 5th Ave at 1pm. See this link for details and discounted registration!! Prizes for ALL who participate!!
May 2013 Scheduling & Programming Changes Begin Monday, May 6th (with new UPDATE!)
CrossFit crazies
“Broccoli has more protein than steak”—and other crap
Study: Red meat takes years off of cow’s life
Nobody throws balls like Yu
Amazing bodyweight strength moves video
Newest UPDATE as of Apr. 30: Schedule and Programming Changes, Effective Monday, May 6
NEWEST UPDATE as of APRIL 30th:
We will add 5:50 AM and a 6:50 AM All Levels WOD’s at 5:50 AM and 6:50 AM on Monday, Tuesday, Thursday, and Friday at 28 Street (Not Wednesday).
These eight additional WOD’s are intended to fill the void created by ending Sara’s Monday, Tuesday, Thursday, and Friday Black Box WOD’s. These WOD’s are 10 minutes earlier so that we don’t have two large classes ending at the same time, creating a jam-up for the showers. Also note that we are not adding these WOD’s on Wednesday, when we run Indoor CFE WOD’s, but we are adding these WOD’s on Friday, when Sara did not have AM Black Box WOD’s.
(The 28 Street WOD’s will be capped at 18 people. During the first week, there may be more than 18, because of preregistration’s done prior to these changes.)
We are trying to handle our growth and expanded programming with the minimum impact on our members’s routines. We expect that further adjustments will be necessary, and we will make those adjustments as needed.
Tuesday 130430
Black Box WOD/Beginner WOD:
A. Push Press 5×3
B. Core: 4 rounds- 30 seconds mountain climbers, 30 seconds plank hold (No score)
C. 3 rounds: 2 minute max effort row, rest 6 minutes
CFE WOD:
One mile with 20 walking lunges every minute.
Ben F. gets ready:
Find your deepest reason / Quit tomorrow
Balandin does it again
Got legs? For our longer-legged friends
Sleep mobility
May 2013 Scheduling & Programming Changes (with new UPDATE!)
Monday 130429
Black Box WOD/Beginner WOD:
A. Hang squat clean + squat clean 5×1+1
B. 8 minute AMRAP: 20 double unders, 15 russian kettlebell swings 2 (1.5) / 1.5 (1) pood, 10 T2B
CFE WOD:
4 Rounds of 4X100m sprints with a 100m jog in between. 2min rest between each set. Total number of 100m sprints: 16.
Coach Heidi says: “A bunch of us ran the inaugural Nike Women’s Half Marathon today and we dedicated our run to the victims of the Boston Marathon! We were not alone as there were many shirts that said Boston Strong and many cheers for us along the way of, ‘Go Boston!’ and ‘Run for Boston!’ It was a very special and emotional race for us as many in this group were at the Boston Marathon!” (left to right: Cecilie, Heidi, Sheryl, Mai, & Heidee)
So, I lost weight. What the heck do I do now?
Insane wingsuit flight through a hole in a mountain
Proper force transfer in weight training: Grounding, contacting, & tightening
Could wood feed the world?
Squats & ankle flexibility
May 2013 Scheduling & Programming Changes
Click here for another pic plus a preview of Tuesday’s classes.
Sunday 130428
REMINDER: This weekend & every weekend, all classes at our 28th St. location ONLY.
Black Box WOD/Beginner WOD:
A. Push Up or Dip EMOMx10 (choose a rep range that allows you to succeed, try to go up from last week on some/all sets)
B. Ring rows: 3×8-12 (as difficult as possible)
C. For time: 1000 meter row, then for quality: 75 (50) v-ups (sub), 75 (50) banded good mornings, 75 (5) lunges total (break up the sit ups, good mornings and lunges as necessary)
Everyone listens to Coach Kev:
Saturday 130427 — Throwdown & After-Party TODAY!
REMINDER: This weekend & every weekend, all classes at our 28th St. location ONLY. See everybody this afternoon for our throwdown & after-party!
Black Box WOD/Beginner WOD:
A. Clean Deadlift 4×4, reset between each rep (4-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. For time: 10 strict pull ups (10 partner pull ups) – 10 squats – 10 strict pull ups (8 partner pull ups)- 20 squats – 10 strict pull ups (6 partner pull ups)- 30 squats – 10 strict pull ups (4 partner pull ups)- 40 squats – 10 strict pull ups (2 partner pull ups)- 50 squats
Partner pull ups should be as difficult as possible, partners will squat together
Coach Joe says: “Just got in a WOD with thrusters, sledge hammer swings, and double unders at my home gym Crossfit Initiative in Reno, NV. I thought there was a lot of irony in this picture. Tell the kids at Black Box I miss them, and no excuses on not training while you’re on vacation.”
Click here for a preview of Sunday’s classes, all at our 28th St. location ONLY.
Friday 130426
Black Box WOD/Beginner WOD:
Partner 25 minute AMRAP (one person working at a time, complete entire round then switch): 20 double unders (60 single unders), 8 (per leg) step ups, 8 (per arm) single arm kettlebell push press 16/12 kg
CFE WOD:
Tempo day 7X2min up tempo with :30 recovery ‘run’ in between each interval
Peter & Paul on handstands:
UPDATED: May 2013 Scheduling & Programming Changes
REMINDER: Jason’s going-away party and throw-down is this TOMORROW!
On the benefits of coffee
The prone plank push-pull
Combat juggling
Eating fish as a child may curb allergies
How long does it take to get hydrated?
Click here for a preview of Saturday’s classes, all at our 28th St. location ONLY.
Crossfit NYC Shines at the Meadowlands
Cleo Kirkland
Last Sunday the Crossfit competition Mayhem in the Meadowlands lived up to its name, as teams from boxes around the region put it all on the line at Giants Stadium in East Rutherford, NJ for an all-day, multi-WOD battle. 15 athletes from Crossfit NYC’s Competition Team were on hand to give the field a run for its money, and the results show that the team’s past year of hard work in the gym has more than paid off. We asked coach Avery for her impressions of the team’s performance, and if these Mayhem WODs ended up playing into the hand of anything specific in the team’s programming:
Thursday 130425
Black Box WOD/Beginner WOD:
A. Hang Clean 6×2 (work up to the heaviest set possible with perfect form)
B. 3 rounds: 15 box jumps, 12 unbroken pull ups, 9 plate ground to overhead 45/25, rest 2 minutes (lower rep range if you cannot complete unbroken)
Score is total time
CFE WOD:
Tempo day 4X3min up tempo with 1min recovery ‘run’ in between
It pays to be strong: Shannan won an iPad mini at “Mayhem in the Meadowlands” for having the biggest deadlift of all the women competitors (a 750# pallet deadlift that she described as a “wheelbarrow” deadlift and compared to a barbell DL of half that weight). Congrats, Shannan!
Which of these two displays of athletic quickness is more incredible?
Movement reserve: Enhancing the physiological buffer zone
Fitness and stress: Some thoughts on how to manage yourself
Cooked: A DIY manifesto / Kick me in the…
UPDATED: May 2013 Scheduling & Programming Changes
REMINDER: Jason’s going-away party and throw-down is this Saturday!
REMINDER! This Saturday’s is Coach Jason’s going-away party (plus the CFNYC Throw-down!)
From Coach Jason:
As many of you know, I will be leaving at the beginning of May to move to Virginia. And what better way to have a going away party than to put our gym’s top athletes through a fun (and painful) competition? I have chosen a select few people based on CrossFit NYC’s top finishers in the CrossFit Games Open to participate. Even if you are not competing, come cheer these amazing athletes on, volunteer as a judge (more details below), and/or enjoy the company of your fellow CrossFitters. I will miss this community dearly, and would love for everyone to come out for this event.