Heading back to our earliest roots, we're taking Sunday's workout to Central Park.

At 9:00am per usual, but at the Ross Pinetum Playground rather than the Trainer's Place gym. (For those who haven't been before, the RPP is at the north-west corner of the Great Lawn, and easily reached from the 85th or 86th street entrances on the west side of the park.)

If you have rings or other playground-friendly toys, feel free to bring them along. Whatever we do ends up freaking out the joggers anyway, so we might as well go for broke.

Wow! This was some seriously tough work tonight.

3 rounds of 1 minute at each station:

Box Jump
Deadlift High Pull 35#
Dumbbell Swings 15, 25, or 35#
Push Press 45#
Burpees

1 minute rest between rounds. Score is the total number of reps.

Matt 335
Rob 314
Marshall 285
Graham 285
Erin 133

It was an awesome workout...to watch! Wish I was in the mix.

Topped it off with some L-sit practice.

Looks like we are meeting in Central Park on Sunday! Stay tuned...Josh will send everyone an email. If you don't get it, we'll post the info on the board by Friday.

After a month on the road, I'm thrilled to have been back in town long enough to lead up three consecutive classes.� �Sadly, my blogging about those classes has been far less consistent. So, to catch this site up to real life, a quick run through the past week:

Sunday

Pukie Brewster!
For Time:
150 Burpees

I'd been wanting to try that for a while, and was lucky enough to have a couple of other suckers, er, 'fitness enthusiasts' willing to join in the fray.��

It was bad, though not nearly as bad as I'd feared.� Light enough, in fact, that we got to work our way through snatch progressions and form practice fairly extensively.

Tuesday

Started the day off with a round of Tabata squats, which my quads still haven't forgotten.� Then onto a variant of the WOD, compounding the three exercises into a single chained movement:

5-5-5
Squat Clean -> Front Squat -> Overhead Press

Graham showed off some great form on his first pass at cleans, while Marshall scored bonus points by not only adding overhead squats at the end of the chain on the first set, but also hitting a new PR on the clean (115#) with the second set, followed by yet another PR on the clean with the third (135#).

Thursday

Remind me again why we thought 7:00am was a reasonable time for a class?� I work in film damnit.� We're night people.

Nonetheless, there's nothing like blowing through Helen to get the blood flowing:

Three rounds for time:
400m Run
21 x 55# DB Swing
12 x Pullups

One of the other trainers came over afterwards, to say he was impressed by the intensity with which we blew through the workout.� With that much force behind our pullups, he said, we probably had great numbers on our bicep curls.��

Could be.� But I don't think we're likely to find out.

This is one of those stories you had a witness for. Like catching an enormous fish or meeting a talking dog.

I'm sitting in the gym and in walks a 5-foot girl with a 6-foot backpack. Her name is Shira and she says she is Israeli yet speaks with a Brazilian accent. Turns out she does capoiera. And if her well developed arms weren't a giveaway, her "It's all jerks and snatches" Norcal t-shirt made it evident that she is also a crossfitter.

I haven't had a good night's sleep in over a week and was definitely not in the mood to do a workout at 7am. But I didn't want to let this opportunity pass me by so I asked her to show me some capoiera moves. Awesome fun. I wish we had a camera. This girl is amazing. She has awesome skills. She's traveling for the next few months so look out because she might be coming to your town!

Hopefully we can get her back to the gym before she leaves New York.

Thank you, Shira.

Hey everybody! Some of you have been asking me about my yoga schedule. And since we haven't updated the site in a couple of days, I'll go ahead and post my schedule here. I hope you can join me for some fun yoga this fall. Here's my fall schedule:

Sundays at 4p at Exhale 980 Madison Avenue.

Sundays and Mondays at 6:30p at Exhale 150 Central Park South. (www.exhalespa.com ).

Mondays and Wednesdays at 12:45p Practice Yoga (www.practiceyoga.com).

Fridays at 10a at David Barton Gym 23rd St. (www.davidbartongym.com).

Fridays at 1:15 at Crunch 38th St. (www.crunch.com)

Fridays at 6:30p and Saturdays at 4pm at Sonic Yoga. (www.sonicyoga.com).

**The Art of Adjustment Workshop** I will be assisting the amazing Sundara for this awesome workshop. October 2 from 3:30 - 6:30p at Jivamukti West. www.sundarayoga.net

Look for some fun partner yoga workshops this fall.

In addition to teaching yoga classes, I am offering personal training, inversion massage and private yoga sessions. Please contact me if you would like more information.

Keith

Crossfit is great because you can get an awesome workout for your whole body in approximately 15 minutes. We all had stuff to do today so we wanted to get in and out quick. In comes "Helen": 3 rounds for time of 400 meter run, 21 x 55lb dumbbell swings, and 12 pullups. Everything three growing boys need.

Keith 13:03
Scott 16:42
Marshall 17:50

Marshall and I, both less than 24 hours off flights from Europe, jumped in with reckless abandon, testing out a workout I'm coining 'Jet Set'.

For time (and jet lagged enough that you feel vaguely like tossing your cookies even before you start):

21-15-9
95# Barbell Hang-Squat-Clean & Press
Pullups
Burpees

I rang it in at 27:01, Marshall at 30:15.

In the process, as we panted our way through the usual shocked stares, it occurred to me we CrossFitters serve a vital function at our gym: other trainees, watching us, doubtless start to think whatever they're doing isn't so bad after all.

Part of the fun of coming up with workouts is that you learn ways to refine them over time by watching what people do with them.

Today we warmed up with a one mile walk carrying a 45lb plate. It took about 15 minutes. I learned from watching myself, Scott & Marshall do this that I have to add some more limiters to this workout. The rules for the mile walk must include that you cannot stop or rest your hands on the handles of the treadmill. Furthermore, you cannot decrease your speed...only increase it...or worse, not change it at all. Nonetheless, it's a great warmup. Try it!

Workout:

For time
Run 1/4 mile
50 x air squats
Run 1/4 mile
25 x 135lb Deadlifts
Run 1/4 mile
25 x 85lb Push Press
Run 1/4 mile

Marshall 14:19
Scott 14:38
Keith 14:45