Despite the absence of Josh, Crossfit NYC pressed on with a variation of the March 18, 2006 WOD that was repeated again on April 27th, but we did it yesterday before it was posted as todays WOD. Weird.

Anyway....

500 M C2 row
50 kettle bell swings (1 pood or 1/2 pood)
50 ring push ups
50 burpies
50 dumbell thrusters (15 or 20 lbs)
50 Gravitron Pull ups
50 push press with 45 lb barbell
50 box jump using a bench press bench.

Times for the most part were in the 30-40 minute range.

One of our fearless crossfitters brought his new sexy next generation rings. Josh would have been slavating. We finished off our WOD with these rings by doing some skin the cats, archer pushups, and iron cross push ups.

Unfortunately, I cannot attend this event, but you definitely should!

Third Annual Swing a Ring Day

Saturday, May 6, 2006 � 1-4 PM
Riverside Park, NYC � 105th Street
� Free Ring Swinging Demos & Individual Instruction by Santa Monica & NYC Experts
� Two Sets of Rings for Adults & Youngsters
� Free Sand Sculpting Clinic by Award-Winning Artist Matt Long
� Live Music & Refreshments at the Hudson Beach Caf�

Go to www.swingaring.com to see some crazy videos of what is possible on these rings.

First, be on the lookout for a ONE-DAY SALE on Kettlebells from Dragon Door. This is a rare event. If you are looking to get some Kettlebells for your collection, Wednesday is the day for you.
http://forum.dragondoor.com/training/message/399942/

Second, Josh and I have been kicking around the idea of an Intro To Crossfit series. We are still working out the details but please stay tuned. The series will probably be in four parts that will cover the basics that you need to get up and running with CrossFit: bodyweight exercises, slow lifts, explosive lifts and metabolic conditioning. More details are going to follow. Please post comments or email us if you are interested.

Third, there is a saying, "there is no such thing as overtraining, just under-recovery!" With that in mind, I'm leading a yoga retreat to the Standard Spa in Miami from June 23-25. It's going to be a decadent adventure in recovery. Contact me for details.

Finally, email me directly if you are interested in private instruction or if you want yoga info. kwittesq@gmail.com.

Despite the torrential downpour, four of us showed up in Central Park this morning, storming through a first water-logged round of a run / slam ball / pullup / squat circuit before wisely yielding to the weather, and retreating to a nearby restaurant for a round of Tabata coffee-drinking and omelettes for time.

We'll be scheduling another attempt at a park workout soon, though keeping our fingers crossed for sunnier skies the second time through.

A great workout tonight:

One Ton Sally
5 Rounds of:
5 front squats
5 push presses

Not for time, but rather for weight, score being the total weight lifted across all 50 reps. The name derives from the fact that, even with just a 45# Olympic bar, you'll have put up more than a ton - 2,000 pounds - of weight over the course of the workout.

Followed up with some body rows on the rings, then a variety of kettlebell walks: variations on farmers walks and waiter walks, as well as a suitcase walk relay running up and down a flight of stairs.

We did a scaled down version of the WOD this evening:

3 rounds for time:
21 burpees
21 barbell overhead squats
21 air squats
21 thrusters

Even scaled, that's a whopping 252 squats. Followed up with some l-sit work.

With the weather turning warm, we're once again kicking off our monthly Central Park workout tradition.

When: Sunday, 4/23 @ 10:00am

Where: The Ross Pinetum Playground; Western side of the park at 84th St., just below the reservoir.

What: We'll be doing the classic CFNYC workout Mugging Gone Bad, then playing around on the rings.

The workout is free, though if you have rings, medicine balls, or other toys to bring along, we'd certainly appreciate having them.

Hope to see you there.

I forgot to post Saturdays workout.

Warm up:

3 rounds of
8 squats
8 pullups
8 pushups
8 situps
8 back extensions

Quickie workout

3 rounds for time:
5 squats
5 dumbbell hang squat cleans
5 thrusters
5 walking lunges

Hang clean practice with a light barbell.

3 sets of 3 reps

Cool down:
1 minute handstand
1 minute situps
1 minute handstand
1 minute windshield wipers
1 minute handstand

Dianne hit Dan and me like a ton of bricks, with Pukie hovering just around the corner for much of the workout.

"Diane"

For time, 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Ouch.

Did some snatch practice to round things out. We'll definitely be feeling this tomorrow.