070430

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

For time.

Also please note that Swingaring is having its 4th Annual Swing a Ring Day
Saturday, May 5, 2007 • 1:00-4:00 PM in riverside park. We should maybe have a CrossFit field trip as this a lot of fun. www.swingaring.com

Friday 070427

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

Today's adventure is 30 muscle ups for time. Various substitutions are 120 pullups and 120 dips, 60 jumping muscle ups and, for the puppies, 30 partner assisted muscle ups.

I chose the puppy workout.

Other workouts today included moving large, heavy rolls of rubber matting and big wooden platforms. I am looking forward to posting some new pics/videos of the Box with all the new toys.

Back in NYC after the weekend cert, we're armed with new ideas and new enthusiasm for outgrowing our current space on the way towards a facility as great as our hosts', the beautiful Hyperfit Ann Arbor.

Today, however:

Linda Belle

10-9-8-7-6-5-4-3-2-1

KB Deadlift
KB Floor Press
KB Clean

Mix up either arm as you fit, and storm through for time.

1. The gym will be temporarily closed, this Friday (4/20) through Sunday (4/22), as we have some new construction taking place (o-lifting platforms, jump boxes, etc.), and we Four Musketeers will be off upping our CF certifications to the next level. Apologies for the inconvenience; at least know that you'll be coming back Monday to a better gym with better coaches. We think it's worth the couple of days.

2. Schedule change! As people are sitting around for a half hour for no reason between the two classes, we're shifting the 7:30pm weekday evening class to 7:00pm, and the 12:30pm weekend classes (KB and O-lifting) to 12:00pm. The schedule page is updated to reflect this. New times start this Monday (4/23).

3. And, finally: If you want in but haven't already done so, sign up for the Steve Cotter kettlebell seminar; it's already halfway sold out after less than 24 hours.

Now back to your regularly scheduled workout programming.

CrossFit NYC is proud to host Steve Cotter's first ever Kettlebell seminar in New York City!

Steve is well known as one of the most skillful and accomplished KB instructors in the US, the author of the outstanding "Encyclopedia of Kettlebell Lifting" Vol. I & II, as well as a two time full contact kung fu champion. He is a strength and conditioning consultant for the NFL's San Francisco 49ers and San Diego Chargers and other professional sports teams, as well as to the US Marines at Quantico Marine Corps Base. He is a renowned expert in leg strength and stability and was recently featured in the CrossFit Journal and Alwyn Cosgrove's article in Men's Health and MSN frontpage for his ability to perform one-legged squats (or "pistols") with two 88 lb kettlebells, as well as jumping pistols. He was a competitor on the US National Girevoy Sport team, competing in Latvia this past year at the World's GS International. Afterwards, he traveled throughout the former Eastern Bloc countries to learn from the most advanced practitioners and now brings us the latest refinements in training technique.

Steve will cover the fundamentals of KB techniques including the Swing, Clean, Jerk, Snatch and Squat. He will also cover bodyweight conditioning derived from his years of Chinese Internal Martial Arts training, as well as his degree in Kinesiology and expertise as a master BOSU trainer.

This is a rare opportunity to train with Steve on the East Coast, as he will be a featured lecturer and teacher at Donna Karan's Urban Zen Initiative, speaking on a guest panel with Lou Reed, Professor Robert Thurman and Dr. Vijay Anand on Monday, May 21.

As such, we will be hosting the seminar Sunday, May 20 from 6:30-9:30pm.

Due to the relatively short notice and opportunity of this event, we are offering this seminar for a one-time only price of $125 ($99 for CFNYC members). You will never again see the chance to train with Steve Cotter directly for three hours at such an affordable rate. Make the most of this opportunity to train with one of the foremost kettlebell and movement experts in the US.

We are expecting a very high degree of interest in this first time seminar and space will be limited, so sign up now!

$125 for non-members:

$99 for members:

A rest day double header:

1. Max pullups

Then

2. For time, 45 x 1/2BW thruster

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Still checking on insurance issues, but the gym *may* be closed this weekend (Fri-Sun) as the four of us idiots in charge are off to Ann Arbor to up our certification levels, and not sure we can officially let anyone else lead things up.

Also stay posted for details on KB guru Steve Cotter's first ever NYC seminar, which we'll be hosting.

Three rounds for time:

Run 400 meters [sub 2 minutes jump rope]
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

With the weather warming, at least some of us idiots ran around the block rather than subbing indoors. Consider doing the same.

By member request, attempting to keep pace here with our daily class programming.

Yesterday:

As many sets possible in 20 minutes:

5 Double Unders
10 Broad Jumps
15 Jumping Pullups

Today:

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Go heavy or go home.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Get some, go again.

The good news is, our membership has been growing, fast.

The bad news is, our membership has been growing, fast.

Of late, classes have been packed fuller than we'd like. So, as of this Monday (4/9), we're switching to a new schedule, which adds in a whole lot of new classes. Additionally, the new schedule breaks classes into WOD and On-Ramp classes.

WOD classes are, as the name implies, a chance to simply do the WOD in a group setting. The class will feature a warm-up, the WOD (usually in sync with crossfit.com), and perhaps a little advanced skill practice (levers and planches, or the transition in the O-lifts). These classes will have almost zero instruction, and, as a result, are open only by instructor permission. In short, they're intended for experienced CrossFit'ers looking to simply get in and out fast.

On-Ramp classes, conversely, will focus much more intensively on form, technique, and building up to full CrossFit intensity. They're what we've been doing in classes thus far. If you're not sure, you belong in the On-Ramp classes. If you've never been to a class before, you belong in the On-Ramp classes.

We're also adding in two more new kinds of classes: a Kettlebell class and a Weightlifting class. As the names imply, they diverge from standard CrossFit programming, to focus in on one specific aspect each. The Kettlebell class will take aspiring Girevik from the basics of the swing through the fine points of KB juggling. The Weightlifting class will similarly focus on taking athletes' slow and Olympic lifts to new PRs. Both, hopefully, will also serve as the launching pad for CFNYC competition teams in the KB and O-Lifting worlds. And, despite that ambition, both of these classes are open to anyone who'd care to participate.

So, without further ado:

[O = On-ramp; W = WOD; KB = Kettlebell; WL = Weightlifting]

As ever, this schedule is an evolving work in progress, so let us know how we can make the gym serve you better. Looking forward to seeing you in class.

We've done it again. Thanks to all of your hard work, I've been able to compile another video.

Enjoy!

To those who showed up last night to find the gym closed, my sincere apologies. I managed to get food poisoning, and communicated that mainly with my toilet, rather than Keith, Court or anyone else who might have covered.

That said, all classes are on, the gym is moving at full speed, and we're now putting into place a handful of backup plans so something like that doesn't happen again.

Similarly, starting next week, we'll be adding a 6:00pm class, and sub-dividing Saturday and Sunday mornings into a 10:00 and 11:00 class. Look for details here, and apologies again.

'Pukie' Newman

Here's the latest video capturing some of the highlights from the past week. Check it out! Forward it to your friends.