Getting back into the swing of things after the long weekend, we spent the day focusing in on Olympic lifts, drilling the snatch extensively on PVC pipes, then switching to the hang squat clean to slowly inch up the weight. With a combination of newbies and old hands, there were impressive performances all around.
Also worth noting: Dan D. seems to be closing in on the fabled muscle-up. With another member of the club here in NYC, we'll be chasing down Santa Cruz in no time at all.
[First, a quick reminder that there's no class this weekend or Monday. Second, a recap of Wednesday's class from Dan:]
Today our crossfitters wrestled with the workout of the day from May 18, 2006:
Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips
We modified the Sumo deadlift high pull weight between 60 and 75 lbs.
Times were between 9 and 15 minutes. We finished off with some knees to elbows. It was fun for the whole family and a good time was had by all.
Though we've been lax with posting, the two parallel beginner series have been rolling ahead, as have our Wednesday and Saturday 'open' classes, some yielding the best attendance we've had on the books since moving south to Five Points.
In the works: a rain check on the Central Park workout, additional class times during the week, a better monthly pass price, and some CFNYC press coverage. Stay tuned.
I am back from the CrossFit certification seminar and boy is my whole body tired! It was awesome. Who knew you could do so many squats in 3 days? So many great people there. Of course, now I will take it out on all of you, er...I mean, I'll show you all the great stuff I learned.
Looking forward to the CrossFit Onramp this weekend. I think I have one spot left, so email me if you are interested in starting your CrossFit journey.
Dan, Juan and I had a date with Fran tonight (21-15-9 of thrusters and pullups), blazing through with such blistering intensity that I, for one, ended the workout laying on the ground, my forearms cramping sufficiently to leave my hands involuntarily curling into fists.
After a brief period leaving sweat angels on the rubber floor mats, we headed upstairs to work on front lever and planche progressions, and to play some balance games - including a drill devised by Dan of ring pushups with feet on a medicine ball.
We'll all doubtless be feeling this one tomorrow.
Though I unexpectedly headed out of town, CFNYC rolled on without me.
The inimitable Dan DeFilippi weighs in with these class descriptions:
"Fight Gone....Easy!?!?"
On Monday May 8, we mashed through a Fight Gone Bad workout. 5 stations one minute each station with one minute rest after all 5 stations. 3 rounds. The goal is to perform as many reps as you can in one minute at each station.
C2 Row
Box Jump
Kettle Bell High Sumo Dead Lift
Dumbell Thrusters
Standing Military Barbell Shoulder Press
Upon conclusion, Christine stated "Ya know... I think we could have done a fourth round..."
Right.
We finished up with some BOSU ball squats. For those who don't know, a BOSU ball is a 2 foot round exercise ball cut in half with a platform placed on the cut half side. It gives a great ab/core workout... as we found out last night.
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Fight Gone Orange
Inspired by Chirstine's captivating orange socks, we did another, yet different, fight gone bad workout. The catch this time is we added a 6th exercise to each round and did (read Christine made us) a fourth set:
Ring Push Ups
Burpies
Gravitron Pull ups
Medicine Ball Clean and Jerk
Jump Rope
Knees to Elbows
1 minute each staton, 1 minute rest after all 6 stations completed for 4 rounds.
We finished off with some Turkish Getups and some barbell-wedged-into-base-of-wall-standing-ab-twists.
Good times. Good times.
In what can only be described as "a massive miscalculation," I scheduled the Crossfit Onramp for Memorial Day weekend. Alas Five Points Fitness will be closed that weekend. So we will be skipping a weekend and having sessions 3 & 4 on June 3 and 4. Hopefully that will work better for everyone involved. Please contact me kwittesq@gmail.com if you want to sign up for the new and improved weekend session.
In other news, I went down to the Swing a Ring (www.swingaring.com) festivities in Riverside Park this afternoon and saw some amazing swinging. Fellow CrossFitters Stan, Ben & Cesar came down and got their swing on too. We are holding a CrossFit class out there one day for sure! Too much fun!
This morning's workout was good. We had Jordan, Juan and newcomer Deb. We did yesterday's dumbbell WOD. It went very well. We did a handstand contest and Deb won. She came in second to Juan on the situp contest and Jordan smoked everyone in the rowing contest.
Monday classes have filled up, be we still have a few slots left for the Sat/Sun morning series.
Yes, it's weekend mornings, but nothing cures a hangover quite like a CrossFit workout (trust me, I know), so stop being a pansy and sign up.
Over the past few months, we've received a slew of emails along the lines of: "I really want to start CrossFit, but I'm not familiar with a lot of the exercises, I'm not in the kind of shape I'd like to be, and I'm worried I'll look like an idiot / not be able to keep up."
So, bowing to popular demand, we're launching a four-session series of beginner classes that will ramp you up to CrossFit intensity and arm you with the form and technique you'll need on CrossFit's core exercises.
The beginners classes will run at two different times:
Monday nights at 7:00pm, 5/15, 5/22, 5/29, 6/5
and
Saturday and Sunday mornings at 9:30am, 5/20, 5/21, 5/27, 5/28
The rough agenda is:
Session 1: Body Control. Pullups, dips, air squats and more.
Session 2: Strength. Squats (front, back, overhead), deadlift, and push press.
Session 3: Explosiveness. Swings, snatches and the clean & jerk.
Session 4: Putting it all together. Metabolic conditioning. Get some, go again.
The cost for the series is $120.
As we're limiting each class to eight people, to make sure we can give everyone plenty of attention, email us ASAP if you'd like to lock in a slot.
Regular classes will continue apace at Wednesday nights at at 7:00pm and Saturday mornings at 10:30am.
A quick, belated post about Monday's and Wednesday's excellent workouts.
Monday was a return to Man Overboard, a circuit workout using the 250m row as timekeeper. Stations included:
250m Row
Ring Dips
KB Swing
Pullups
Push Press
Situps
Then, last night, we did an ascending Thruster and KB Swing countup.
1st Minute: 1 Thruster
2nd Minute: 2 KB Swings
3rd Minute: 3 Thrusters
4th Minute: 4 KB Swings
etc.
On both days, we spent some extra time playing on rings, working on kipping form, practicing l-sits and planches, and generally having fun.
