Back at Five Points, we stormed through a 21-15-9 triplet of:

DB Sumo Deadlift High Pulls
DB Push Press
Burpees

Special commendation goes to Dan, who followed up the workout by laying the best 'sweat angel' we've seen so far on the black floor mats.

After the workout, we headed down stairs, and then back up and down and up and down them, with kettlebells in hand.

Worried by the way the floorboards were flexing under our stomping climbs, we then stuck to the second floor, doing loops of kettlebell carries - waiter walks, farmer walks and the like - before ending with a kipping practice pullup ladder.

Crossfit NYC marches onward and upward with ever increasing numbers. Today we tackled a 21-15-9 (meaning 21 reps the first set, 15 second and 9 the third) workout of:

dumbbell sumo deadlift high pull
dumbbell standing push press
burpies

dumbbell weights ranged from 20 pounds to 35 pounds.
times ranged from 7 to 13 minutes.

This was followed by Turkish get-ups. (see
http://www.crossfit.com/cf-info/excercise.html)

Next was kettle bell fun of walking exercises consisting of stair climbing/descending, waiters walk, grocery carry, horns up and bottom down variations. Weights varied from 1/2 pood (about 18 pounds) to 1.5 pood (about 54 pounds).

Still standing (somehow) we closed out with pull up kipping practice, 5 sets, starting with one the first set and increasing one rep each subsequent set.

What a scorcher! We had a good group in the park today. Too bad we didn't bring a camera.

The crew:
Keith, Josh, Kris, Justin, Leslie, Dave, Drew and Graham.

The warmup:
Tabata squats
400m run

The workout
3 rounds for time:
400m run
10 burpees
10 pullups
10 bench jumps
10 pushups

Scores ranged from 14:50 to 19:30. Not too shabby.

L-sits and skin-the-cats and muscle up practice. Great work.

We are going to up the frequency of these park workouts. It's too nice out now, so we are thinking of having one every other Sunday. I might even try to bring some weights to the next one.

We're trying again this Sunday, June 18 at 10 am.

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

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.

PS - If it's raining, I'm staying home this time.

Joined by recent on ramp graduates, Crossfit NYC grinded through a variation of the classic fight gone bad workout:

Box Jump
Towel Pull ups
Ring Dips
Kettle bell swings
Dumbbell thrusters
C2 Rower.

Score is reps completed using the C2 rowing machine as a timer (about a minute) for each of the six stations. Three rounds with a one minute (or two minute) rest between each round.

We ended the festivities with Olympic lift PVC pipe practice.

Despite stress fractures and Sybil's presence (or was that Melissa?) a solid workout was had by all.

Justin, Leslie and I tackled todays WOD with some heavy thrusters. Good stuff. Look out for next weekend's workout in the park. Details coming soon.

Four of us put our lower backs on the line, to re-face Kettle-hell, a great workout consisting of:

3 Rounds:
20 KB Deadlifts
20 KB Sumo Deadlift High Pulls
20 2-arm KB Swings
20 KB Snatches (or one-arm swings), left hand
20 KB Snatches (or one-arm swings), right hand

Ouch.

Coming down the home stretch of our second parallel beginners' course, we this evening worked our way through the basics of the Olympic lifts.

And, let me tell you, the yoga class in the room next to us certainly appreciated our loud, synchronized stomping as we practiced moving from the jump to landing stances.

With a slew of new CrossFitters outfitted with basic knowledge and raring to join the fray, our future classes should be bigger than ever. Excellent news considering that, in the world of CrossFit, more people suffering together equals more fun.

We had a group of three put through some metabolic conditioning today.

Row 2 minutes at maximum wattage. The goal is to get the average wattage over your bodyweight.

Tabata squats. Everybody's favorite.

3 rounds
Max reps for 1 minute each of the following:
Box jumps
Kettlebell swings
Situps

Rest 1 minute between each round.

Skills:
Handstands, skin-the-cat, fun fun fun.

We had fun little beginner class today that spilled over into a full-fleged workout.

The beginner class worked on the Burgener snatch warmup. Then we did some sets of 3 with a 35# training bar. Snatches, cleans and jerks. After that we did a workout previously dubbed "Scott's Mom."

Max reps of
Overhead Squats
Front Squats
Back Squats
without putting the bar down on the floor.

Rest
Max reps of
Press
Push Press
Push Jerk
without putting the bar down.

We then did a pullup ladder up to 9 reps. Then did some rope climbs. Finishing finally with a 1 minute knees-to-elbows contest.

The Algeras managed an impressive 200 squats each. Then did a ridiculous amount of push jerks. Clay also put up some ridiculous numbers...but I ran out of fingers so I lost count. Impressive work today.