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March 31, 2008
Two Announcements: CF Games Prep, Grip-Training Workshop
(1) For any and all who are thinking of participating in the 2nd-ever CrossFit Games and/or the East Coast CrossFit Challenge, Coach P requests your presence this coming Thursday, April 3rd, at 8pm. This will be the first meeting of a 10-week series of meetings to strategize, plan, and train for the Games. If you can't make that first meeting but are interested in participating, email him at Mike AT crossfitnyc DOT com.
(2) Coach P will be conducting a grip-strength-training workshop this Sunday, April 6th, noon-2pm. The cost is $10 for members/$50 for non-members. We've recently acquired various new grip-training equipment for the Box and completion of this workshop is necessary in order to be allowed access to this equipment.
During the two hours, the workshop will teach the 5 basic grip-training techniques (e.g., closed grip, open grip, pinch grip, etc.). You will learn how and when to best incorporate grip training into your overall training.
Posted by Allison Bojarski at 3:00 PM | Comments (3)
Fran-tastic
Monday 080331
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 080214.
Lyle McDonald on protein requirements for athletes
Posted by Allison Bojarski at 7:38 AM | Comments (28)
March 30, 2008
Coach P's Choice
It's a Rest Day on the main site, so you know the drill: teacher's choice. And when the teacher is Coach P, I'd suggest you expect the unexpected...
Yes, running can make you high
Little Chocolate Donuts: The Donuts of Champions!
Posted by Allison Bojarski at 12:00 AM | Comments (12)
March 29, 2008
Fighting Again
Saturday 080329
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 080319.
March 29th, 2008 a Fight Gone Bad Fund Raiser for the families of Tommy Valentine and Nate Hardy will be held at CrossFit Virginia Beach and other participating CrossFit Affiliates. Additional donations can be sent to the "Nate Hardy Memorial Fund" or the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Who says tall guys can't deadlift?
NYC Armwrestling!
Here is the one who controls your destiny for Saturday morning class. Be scared, be very, very scared...
Posted by Allison Bojarski at 12:00 AM | Comments (22)
March 28, 2008
Split the Difference
PLEASE NOTE! The next Monday/Friday Elements Class (April 2008) with Court Wing had been mislabeled as a morning class (7:30am-8:15am), when it should have been labeled as an evening class (7:30pm-8:15pm). This has now been corrected on MINDBODY Online. Thank you.
Friday 080328
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Kwasniewski: Polish for "Praise the lard and pass the butter."
Unhealthy dogma means unhealthy food
Did you hear the story about the guy who died doing CrossFit? It's true. He didn't go hard enough on "Helen" so his trainer killed him.
Fun Friday Video: Top 10 Jackie Chan Stunts
CFNYC takes it to the streets. Can you pick out all of the Black Boxers from the regular midtown pedestrians?
Supermen (and superwoman) prepare for take-off:
Posted by Allison Bojarski at 7:54 AM | Comments (21)
March 27, 2008
"Helen"
Thursday 080327
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 071231.
Lou Schuler on 40 years of Aerobics
Eat this today, feel better tomorrow: Special occasions
Buff hipsters? NY Observer on "Nerds of Steel"
Get your socks off
The boys (left to right: Tagg, Brian D., Jon, and Greg G.) get some fresh air in Bryant Park:
Jon feels the burn:
Photos courtesy of Brian D.
Posted by Allison Bojarski at 12:00 AM | Comments (53)
March 26, 2008
Important Stuff!
Wednesday 080326
Rest Day on main site. WOD at instructor's discretion.
Post time/score to comments.
SEND ME YOUR HEADSHOTS! To help with tracking membership through MINDBODY Online, I am requesting that all current members (and Elements students) send me a headshot photo of themselves to my email (allison AT crossfitnyc DOT com) so that I may upload it to our system. Please keep the photo size relatively small and a clear closeup of your face. If you don't have one, just ask me to take your photo the next time you see me at the gym.
IMPORTANT NOTICE: While we have been strongly encouraging everyone to sign up in advance on MINDBODY Online before coming to any of the WOD classes (and we appreciate those of you who have been doing so!), from here forward we are enforcing a strict policy with regard to pre-class online sign-up. You must sign up with MINDBODY Online before coming to class in order to have a guaranteed spot in that class. If you arrive without having signed up and the class is full, you will have to attend another class that day instead. Evening classes tend to fill up more than morning or lunchtime do, but no matter which class it is, if it's full and you haven't pre-registered online, we'll have to turn you away for that class. If you sign up online and do not show, your punishment will be burpees. To avoid burpee hell, just cancel your planned visit through MINDBODY Online once you realize you cannot make it to any class you've signed up for. If you have questions about how to use MINDBODY Online, please voice them in the comments.
To further facilitate check-in on arrival to class, please be sure to sign in to the sign-in book on the front desk with first and last name upon arrival to the gym. Your instructor needs to know who has arrived of those who are signed up online and your physical sign-in makes it easier for him/her to keep track. Thank you!
BuzzFeed picks up on the CrossFit/religion meme
Gawker sez: "I have met some people who do CrossFit, and they are scarily in shape and also not at all fun to be around." (Obviously they've never been to a free intro class.)
Own a cat, live forever
Food-borne illnesses from leafy greens on rise in U.S.
All creatures, great and over-rated
Coach Josh teaches us why it's not good to fast for 24 hours before doing Fight Gone Bad:
Ethan shows us why "Barbara" is tough on firebreathers such as himself:
Phaidra powers through the 40-situp portion of "Barbara":
Erica is a bad-ass. That's all you need to know:
Posted by Allison Bojarski at 12:00 AM | Comments (28)
March 25, 2008
"Barbara"
Tuesday 080325
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 071227.
Energy drinks rot your teeth
Cows grazing in the rumpus room
To the cheese course, prepare to add camel
USDA says more tainted beef likely
The L Word
CF Watertown responds to Heffernan's NYT piece on CrossFit
Posted by Allison Bojarski at 12:00 AM | Comments (43)
March 24, 2008
Muscle This
Monday 080324
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 080103.
Does a Western diet low in Omega-3's promote depression?
It's my neighbors' fault I'm fat
CSI Meat Room Part 1
Beware of the Big "C"
Gym class chronicles
CAPTION CONTEST!
What is Mr. Durden thinking/saying to himself in this moment of post-Fight Gone Bad pain and agony?
Posted by Allison Bojarski at 12:00 AM | Comments (30)
March 23, 2008
Pretty Pictures
Sunday 080323
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
C2 Crash B Competition featuring Ewen and Rob of CFNYC and EC of CF Boston - [wmv] [mov]
Why weightlifting shoes? (via Hyperfit USA)
It's official: men like meat (via CFSBK)
Flexible vs. rigid dieting
Dan R., who is one of the members of the Tuesday/Thursdays Elements Workshop, was kind enough to take some great shots with his digital SLR at both the Thursday evening and Saturday morning classes. Enjoy:
Coach P makes Kayla and Evan from CrossFit Coronado feel welcome at the Box
See all the photos here.
Posted by Allison Bojarski at 12:00 AM | Comments (17)
March 22, 2008
God's Workout?
It seems Ms. Heffernan has even more to say about CrossFit in this Sunday's NYTimes magazine. Please do read the whole thing and leave a comment on the article--I already have.
Saturday morning is 10am free intro class and 11am Workout of the Day. Since it's a rest day on the main site, Josh will be creating the workouts.
Get some!
Posted by Allison Bojarski at 12:34 AM | Comments (28)
March 21, 2008
FGB Pics, All-Carnage Edition
See the entire series of photos here.
Friday 080321
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Compare to 070214.
Developing the "L-Pull-up" Part 1, CrossFit Journal Preview - video [wmv] [mov]
On the Safety and Efficacy of Overhead Lifting, by Rippetoe, Starrett, Kilgore, et al.--March '08 CFJ
Gary Taubes interview by Seth Roberts
Survey says: Women eat better than men do
Report: Hostess May Have Marketed Unhealthy 'Twinkies' To Minors
Conquering your fear of the box jump
Posted by Allison Bojarski at 12:00 AM | Comments (30)
March 20, 2008
Is CrossFit a Cult?
Whoops. Busted. Maybe we are a cult.--Lisbeth Darsh, CrossFit Watertown
Thursday 080320
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Compare to 080123.
Leaving behind the trucker hat
The fat pack wonders if the party's over
That's right, I said it: "Candied bacon ice cream"
Another CF news story: Short, feverish workouts are a draw
Semper Fi to the third degree:
The gang's all here:
Josh enforces the new lengthening-and-toning program:
Posted by Allison Bojarski at 12:00 AM | Comments (16)
March 19, 2008
Yes, Virginia, There Is a CrossFit in NYC...
and you should come train with us.
"I can’t stop thinking about CrossFit. Greg Glassman, the founder, has, since 2001, been building a video-driven online fitness empire. Is empire the word? It’s more like a ministry. A tyranny. With bellowing and dogmatic seminars and psych-up speeches that make you sit like a sheep and think you finally understand the secret of existence...."--"Our Warm-Up Is Your Workout," Virginia Heffernan, New York Times
Ms. Heffernan, who co-wrote one of my favorite comedic books in years, seriously should come check us out. Let her know in the comments of her blog post why she needs to try CrossFit with us, why dontcha? I already left my own comment, though it's currently pending because NYT moderates their comments.
Wednesday 080319
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 070721. Also compare to 080215.
Excellent explanatory video of FGB on the main site today. Please take the time to watch it: [wmv][mov]
More cert pics:
Michelle vs. the really big tire. Guess who won? It wasn't the tire.
Moon gets his slamball on.
Stair lunge variations from the Diesel Crew
Pumping iron on two sides of Haiti's class divide
Wall Street Journal on kettlebells
Posted by Allison Bojarski at 12:00 AM | Comments (32)
March 18, 2008
Certifiable!
Recovery is important. Sleep is critical. Even 60 Minutes has done a story on the importance of sleep. Watch the two part series and decide for yourself if more sleep would do you some good. If you don't believe 60 Minutes, then read this book. Take the time to get some rest and recover and come back refreshed and stronger.
080318
3 Rounds for time:
30 Situps
15 Kettlebell Clean & Jerks with each arm, 24kg
Post load to comments.
Here's a few pics from the Level 1 cert that Moon, Michelle, and Sam attended. More photos to come.
Fatigued in 15.
Become an Athlete: 10 Effective (and Slightly Bad-Ass) Ways to Just Do It
Bad boys. Bad boys. Whatcha gonna do? Steroids!!!!
Posted by Allison Bojarski at 9:22 AM | Comments (14)
March 17, 2008
"Nate"
Monday 080317
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 080212.
Watch Eva T. do this WOD at CF HQ. [wmv] [mov]
PLEASE NOTE UPCOMING ELEMENTS WORKSHOPS:
The next Tuesday/Thursday Elements Workshop (6-6:45pm) starts tomorrow, March 18th, and lasts for four weeks with Keith Wittenstein teaching. This workshop is sold out.
The first-ever Sunday Elements Workshop, taught by Michael Pommerening, will begin on April 6th and will meet from 9:30am-11am. Unlike the twice-weekly Mon/Fri and Tues/Thurs Elements Workshops, this Sunday-only Elements will condense the relevant material into just 4 classes. We recommend this Sunday Elements for anyone who has trouble doing weekday evenings. The workshop is capped at 8 people and is already half full, so if you want in, act fast before the workshop sells out.
The next Monday/Friday Elements Workshop with Court Wing (7:30-8:15pm) will run for the month of April. Sign-up is not yet available on MindBody Online, but as soon as it is, we'll post that info here on the blog.
If you have any questions regarding Elements, email us at info AT crossfitnyc DOT com.
Posted by Allison Bojarski at 12:07 AM | Comments (53)
March 16, 2008
"Nicole"
Sunday 080316
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 070927.
Posted by Allison Bojarski at 1:32 AM | Comments (10)
March 15, 2008
Snatch!
Saturday 080315
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080124.
Posted by Allison Bojarski at 9:49 AM | Comments (7)
March 14, 2008
Rest Day Inspiration
I don't know what Jacinto plans to do with the morning class tomorrow, but given that it's a Rest Day on the main site, we'll see if he comes up with something interesting again. At lunch class, which I'm covering, I'll be taking requests and seeing what types of things people are in the mood to do.
In the meantime, though, I'd like to ask everyone to post their favorite quotation, especially if it's of the inspirational variety (though it need not be). It doesn't have to fitness related, either. Just good.
Vern Gambetta on building an aerobic base (and whether it's necessary at all)
Soil vs. dirt
Meet the bar
The Modern Forager reviews Michael Pollan's In Defense of Food
Posted by Allison Bojarski at 12:00 AM | Comments (56)
March 13, 2008
Michael
Thursday 080313
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 080109.
CAPTION CONTEST!
What the heck is going on with Coach Court and his client? Do tell, in the comments. (And please, keep it clean!)
Robb Wolf on Evolutionary Fitness and CrossFit
Prescription drugs found in drinking water across U.S.
Questions about soy formula
Pamela MacElree: "Stronger or vulnerable?"
"How I burn 600 calories a day blogging"
Posted by Allison Bojarski at 12:00 AM | Comments (35)
March 12, 2008
"Tommy V."
Wednesday 080312
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Posted by Allison Bojarski at 7:48 AM | Comments (61)
March 11, 2008
5K?
Tuesday 080311
Run 5 K
Post time to comments.
Compare to 080216.
Obviously, we'll be doing some sort of alternative(s) to this workout--perhaps rowing a 5K? Come in and find out!
REMINDER to our members: Tonight, March 11th, starts the first-ever CrossFitNYC Running Clinic with Brian Harkins and Brian DeGennaro.
REMINDER to those interested in the next Elements Workshop: The next Elements Workshop starts a week from today on Tuesdays and Thursdays, 6-6:45pm, for four weeks. If you're interested, be sure to sign up ASAP (just click on hyperlink then click on the "Workshops" tab to get to the page with the sign-up info).
What affects your immune system?
San Francisco CrossFit on Sport and Fitness
An "unsettling" look at industrial agriculture
Posted by Allison Bojarski at 12:00 AM | Comments (41)
March 10, 2008
Rest-Day Mystery Workout, Split-Khakis Edition
I'm not sure what tomorrow's workout will be, because Keith usually posts it but he's out of town and either Jacinto or Brian are teaching tomorrow's 7am class. I will be covering the lunchtime class and will most likely teach whatever WOD they create.
But in the meantime, enjoy this photo of our fearless leader Keith and learn from his mistake: Never squat in khakis!
Grab your nuts...and roast them!
Why kids get fat, and how to help them get lean
Mirrors: Do you need them for weightlifting?
Women's training resources
What is functional strength?
Posted by Allison Bojarski at 12:32 AM | Comments (18)
March 9, 2008
Lynne Again
Sunday 080309
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 080222.
The exciting conclusion: Boston vs. New York, Part 2 [wmv] [mov]
And happy birthday to Xuan Mai!
Posted by Allison Bojarski at 11:03 AM | Comments (19)
March 8, 2008
How They Hanging?
Saturday 080308
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 080220.
Mike, Brian & A2 represent: Boston vs New York Part 1 [MOV]
Posted by Joshua Newman at 12:23 AM | Comments (17)
March 7, 2008
Fri Di
Friday 080307
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 080111.
Posted by Keith Wittenstein at 12:00 AM | Comments (76)
March 6, 2008
Work Day
Thursday 080306
Warmup: Burgener Warmup 3x with PVC
Heavy Lifting:
Power Snatch + Overhead Squat + Snatch Balance
3, 3, 3, 3, 3
MetCon:
5 rounds for time:
15 Kettlebell Swings
15 Medball Cleans
Post loads and times to comments.
Bacon, donut, and egg burger--WTF??!
The new science of happiness
Interview with a 500-pound deadlifter (who's also a woman)
Squat with a loved one
Posted by Keith Wittenstein at 12:00 AM | Comments (28)
March 5, 2008
Cin City!
Wednesday 080305
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 080128.
Immune systems increasingly on attack
Blogging's good for your health
How to improve your ankle mobility
The cure for exhaustion? More exercise
Yes, MSG, the secret behind the savor
March Elements is off to a great start!
The Filthy Fifty
Posted by Keith Wittenstein at 12:00 AM | Comments (55)
March 4, 2008
It's going to be one of those weeks.
You know when your Monday WOD is "Linda" and Tuesday is the "Filthy Fifty" that it is just going to be one of those weeks. As Eva T. says, "just smile to yourself."
Tuesday 080304
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 080115.
The horrifying 12-day Cool Whip experiment (with photo documentation)
Eric Cressey: Active vs. passive restraints
“I’ve never had to be coordinated at the gym before coming here.”
My knee is killing me...No, really.
Posted by Keith Wittenstein at 12:00 AM | Comments (58)
March 3, 2008
Looking for a few good people
NOTICES:
1. We are looking for a few good people to work for us. Sign people in, tidy up, run errands and greet new people. Pretty easy. Email keith@crossfitnyc.com if you're interested and want more details.
2. As most of you know we are looking for a new home. As the clock is ticking, we need to increase our efforts. If you have any leads on spaces or real estate people that can help, please forward that information to keith@crossfitnyc.com.
3. We have decided to cancel the 8:15pm classes. Please try to come in for the earlier classes. We apologize for the inconvenience.
Monday 080303
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 071104.
Your bag is a collector's item!
courtesy Washington Post
"Eating with the fullest pleasure--pleasure, that is, that does not depend on ignorance--is perhaps the profoundest enactment of our connection with the world. In this pleasure we experience and celebrate our dependence and our gratitude, for we are living from mystery, from creatures we did not make and powers we cannot comprehend." --Wendell Berry
My forbidden fruits (and vegetables)
Farmed fish fed cheap food may be less nutritious for humans
Dems work to keep agribusiness subsidies
Posted by Allison Bojarski at 12:00 AM | Comments (31)
March 2, 2008
Sevan's Ass Whooping
Sunday 080302
5 rounds for time
7 pullups
7 thrusters, 75#
7 burpees
Post time to comments.
Posted by Keith Wittenstein at 9:21 AM | Comments (11)
March 1, 2008
The way it used to be...
Saturday 080301
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 071211.
According to Hari 150 is the new 100. So this workout now seems quaint and outdated: a throwback to an earlier, simpler time.
Posted by Keith Wittenstein at 12:00 AM | Comments (20)