I passed my CSCS exam. So I am now recognized by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS). What a mouthful! All that means is more burpees for you bitches!

LOL!

My apologies - I've been rather lax about posting after classes, apparently leading some people to wonder whether CFNYC is still cranking ahead.

Indeed, it is, with a great mix of new faces and old friends, and some new, more-painful-than-ever workouts tossed into the fray.

Per usual, there's class tonight. Swing on by.

Pic for you.

After a Tabata squat warmup, we carted a C2 upstairs (Marshall rejoice!) to recycle a recent WOD:

Three rounds for time of:
Row 500 meters
12 Muscle-ups

Our bold attendees subbed dips and pullups for the not-quite-yet-attained MU, though with great dip depth across the board they're all clearly on their way.

With a large crowd this morning, we jumped into some work on power clean form, before sending most of the group to face Liz:

21-15-9
Clean 135lbs
Ring Dips

Depending on their expertise, our brave CrossFitters scaled the weight on the cleans, and powered through.

Marshall, in a spate of masochism, faced off against Grace:

30 Reps
Clean & Jerk 135lbs

Then, as I was halfway through Grace myself, Marshall turned his masochism to sadism, asking me to test a workout I'll call Marshall Tries to Kill Josh:

Power Clean & Push Press Bodyweight (in my case, 135#)
Muscle-Ups

In theory, the workout would be three sets of ten each of those, but, given the half-Grace, I opted for just five reps instead, and still managed to see Pukie leering just around the corner.

After that, we worked on Turkish Getups and Skin-the-Cat.

Strong work.

Tonight, after the CF Warmup, we shot through two consecutive workouts, previously collectively known as Scott's Mom:

With 65# Barbell:

Overhead Squats; max reps, immediately followed by
Front Squat; max reps, immediately followed by
Back Squats; max reps.

Rep Totals:
Alan: 87
Dan: 73
Josh: 100

Then, with 45# Barbell:

Military Press; max reps, immediately followed by
Push Press; max reps, immediately followed by
Push Jerk; max reps.

Rep Totals:
Alan: 60
Dan: 100
Josh: 121

Finished up with a look at some old-time strongman moves, the Turkish Getup and the Bent Press.

A good crowd yesterday for an oft-repeated CFNYC classic:

21-15-9
KB Swings
DB Thruster
Pullups

Marshall 9:44
Preston 10:37
John 13:04
Graham 13:32
Andrew 13:41
Stanton 14:21
Christie 17:04

In our new location, we got to use actual kettlebells, though doing so required Keith and me to make more than a few farmer's walk trips from the first floor (where the 'bells are stored) up the stairs to the second (where we worked out).

Also spent some time on l-sits, and on kipping technique. An excellent class.