Bring at least $20 cash and your sweaty ass down to The Box pronto. We've got t-shirts (and hoodies)! FINALLY.
And remember, "Respect" t-shirts make a great gift for Father's Day!
Can YOUR t-shirt do a handstand? I didn't think so...
Wear this t-shirt, and you, too, will be overhead squatting 135 pounds in no time!
Since we don't have rowers or dynamax balls for tomorrow's workout, I've decided to come up with something "fun" for us to do instead.
Back Squat bodyweight, 15 reps
Front Squat 3/4 bodyweight, 15 reps
Overhead Squat 1/2 bodyweight, 15 reps
Try to complete in as few sets as possible. Scale as necessary.
Post bodyweight and results to comments.
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." – Vincent Lombardi
Thanks to everyone who made it out to today's Central Park Memorial Day workout, which included the park classic "Mugging Gone Bad" (an adaptation of "Fight Gone Bad," natch), tabata squats, and sprints, as well as tumbling and handstand practice (and a well-earned brunch afterwards). Juan G. took many photos, which you can find here (password: crossfit), and here are a few of my favorites:
My friends forwarded me this email and I thought some of you might be interested. :)
Check out acroyoga.org for inspiration
Subject: OPEN JAMS: CircusYoga in Central Park!
Hey friends,
We had a sweet time in Sheep's Meadow last Sunday, jugging, spinning, and flying. If you are in town this weekend, join us for some CircusYoga community playtime!
OPEN JAM: CircusYoga in the Park
when...
sunday, may 27 from 3-5pm (spread the word and keep it going on sundays at 3pm)
where...
in the middle of sheep's meadow (around 69th street on the west side of the park)
what...
flying partner yoga, partner acrobatics, juggling, diabolo, spinning poi, and whatever you bring!
bring...
your circus stuff, a blanket, a beverage, and your friends & kids
we'll fly, spin, juggle, and jam. so spread the word and come....
As people are off work and all over the place for Monday's Memorial Day holiday, we're diverting slightly from our usual schedule. Classes will be:
10:30am in Central Park (as ever, at the Ross Pinetum Playground; Western side of the park at 84th St., just below the reservoir.
6:00pm at The Box (1026 6th Ave.)
Mark your calendars and meet us there.
By request of our student and military members: a Paypal subscription link at the 50% discount rate:
The link in the sidebar still works for the standard rate. And as we've been hit with a slew of expenses of late, if you like the Box but haven't yet made it around to signing up, now would be an excellent, excellent time.
Friday 070525
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 070408.
Thursday 070524
"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
Post your choice of girls and rounds completed to comments.
Compare to 070416.
I knew this one was coming up. Get some!
This is another of many thanks owed to all of the following for helping make for an incredible Kettlebell seminar with Steve Cotter at CrossFit NYC this past weekend;
The man himself, Steve Cotter, whose technical mastery and strength was an inspiration to us all; Co-Owners & Instructors Keith, Josh, Michael, & Allison of CFNYC for helping to set up the physical environment while I fought traffic to JFK to pick up Steve; D & P for letting us use "their" kb's for a night and also especially Lorenzo Gregorio for lending us his nice KB's for the night without hesitation at Steve's request (Steve used one of his 50's all night). In the end we had more than enough 'bells to ensure that everyone that participated had the right size.
A special thanks to Lorraine Patten for showing up and showing us her GS Master level technique on the snatches.
Steve left us something too; his "Encyclopedia of Kettlebell Lifting", Vol. I & II. We have 5 copies of each and they will go fast. You can buy them separate for $100.00 or both together for $180. One of the Vol. II's already has a "dibs" on it-get 'em now!
P.S.
A special congratulations goes out to our own "Mr. B" on winning his recent audition for a brand new role...glad we could help you to get some!
My sources tell me that today's WOD includes lots of ab work (like L sits and knees to elbows) and handstand practice (of course--this is Keith we're talking about). If you want to know more specifically than that, you're just going to have to show up to class and find out. Get some!
Push Ups, Pull ups, Push Presses, and "Pay to Play" are just some of the highlights of the past week that I've managed to capture in photos. The ones that look very pretty are courtesy of Moon's digital SLR. The not-so-pretty ones are from my tiny little digital camera. Enjoy!
Our pull-up technique is unstoppable.
Everybody up!
Are your shoulders this flexible?
Dan and Paul team up for "Pay to Play."
Homework assignment completed.
Another Dan, doing heavy push presses.
Graham has his way with the AbMat on some back extensions.
A2 is a MONSTER!
Avery and KW do the fireman's carry.
He has a muscle up, too.
Our fearless leader, Josh, demonstrating his mad HSPU skillz.
Inspired by this.
Putting my client through "Pay to Play."
Adam's weight-vest pull-ups: when regular pull ups just aren't enough.
Many, many more photos on my Flickr photostream, starting here.
Tuesday 070522
"Michael"
Three rounds for time of:
Run 800 meters (or 50 double unders, or 500 singles of the jump rope)
50 Back Extensions
50 Sit-ups
Post time to comments.
Tony Budding, media guy of CFHQ demoing the good morning during his visit to CFNYC last week.
In this morning's class, KW had us subbing good mornings for the back extensions, at 45 pounds for the men and 20ish pounds for the women.
Image courtesy of Avery.
I want to thank the one and only Court Wing on behalf of the entire CFNYC community for all the work he did yesterday to pull off the Steve Cotter Kettlebell seminar without a hitch. I think it's safe to say that it exceeded all of our expectations. Let this be the first of many amazing seminars!
And now, today's WOD:
070521
Four rounds for time of:
5 Muscle-ups
50 Squats
Post time to comments.
This is a final notice for everyone that has signed up or wishes to sign up for the Steve Cotter Kettlebell Seminar; there has been a location change from CrossFit NYC due to an increased number of participants. The new location is:
FIGHTHOUSE
122 W 27th St, between 6th & 7th Ave., 2nd floor.
212-807-9202
This is strait down 6th Ave (Ave of Americas) from CrossFit NYC, just 11 blocks (about 10 minutes walking) and then a right on 27th, down towards the end of the block, near 7th.
If you still wish to sign up for the seminar using Paypal, please go here. Otherwise, come early to sign up and pay cash or check at the door. The seminar will start promptly at 6:30pm, so we suggest you arrive a half hour early. Be prepared to work out a bit, so dress appropriately. We will have water on hand but it's a good idea to bring your own. Also, if you have a kettlebell, we recommend you bring that as well, though we should have enough on hand for everyone. It's just better to have your preferred size with you.
We are looking forward to a great workshop with about 3 hours of hard work and instruction.
Come get some!
Squat therapy. Lots and lots of squat therapy.
That's what we'll be up to tomorrow. Make sure you show up, because your squat form sucks.
Friday 070518
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
"The squat, press, deadlift, and bench press have been used for decades by the strongest athletes on the planet. There is good reason for that. Any program that doesn’t use them is inferior to one that does, and any athlete who neglects them is doing less than that is possible in his performance, and less than what is absolutely necessary to maximize his strength." --Mark Rippetoe
Thursday 070517
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Interview with Glenn Pendlay:
http://www.bodybuilding.com/fun/core_march_1.htm
"Glenn is a big scary bastard. He runs about 6'2" and 330 these days, down from 370 at his peak in Olympic strength. After training, Glenn offered to give me a ride to a pizza joint where we planned to put the place out of business.
He had an enormous pickup truck (as you would expect from most 300lb+ Olympic weightlifting coaches from Texas.) Inside the truck sat a 357 magnum in a holster on the passenger seat. On the console was a can of Copenhagen. The stereo was playing Waylon Jennings. And Glenn had a handwritten note to himself on the driver's side sun visor. It read "DON'T BE A PUSSY!"
Wednesday 070516
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
Also please note the STEVE COTTER KETTLEBELL WORKSHOP will be held at Fighthouse
http://www.fighthouse.com/index.html
122 West 27th Street, 2nd floor
(212) 807-9202
There are still spots left. Steve Cotter is THE MAN!!! Check out the videos.
http://www.youtube.com/results?search_query=steve+cotter&search=Search
Tuesday 070515
??????
First off, apologies to any and all who showed up for the 7am class today, which did not happen. (We haven't heard from Josh yet, but are assuming he's okay.)
Secondly, as CFHQ has a rest day scheduled today, that means it's up to the first class of the day to set the WOD. Court will be teaching the lunchtime class, and what he picks will be what's on tap for the day.
For those of you who like to know the WOD before showing up to class, so that you can mentally prepare (or just agonize over?) it, think of today's class as being a bit like life: a mystery.
So just show up and take your chances. Get some!
Monday 070514
15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups
Post time to comments.
Sunday 070413
Back squat 5-5-5-5-5 reps
Post loads to comments.
At this morning's 10am class, some of us were predicting that Sunday's WOD would be a heavy lifting day. I'm glad to see we were right.
Highlights from one of our fun workouts.
Some recent highlights, including skill work, heavy "Fran," rope pull-ups, a visitor from Australia, injuries, and the hell that is "Scott's Mom"--in other words, just another typical week at the box:
For more photos, start here.
Saturday 070512
50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions
(since we don't have a GHD, I recommend Knees-To-Elbows, but it's up to Josh)
Post time to comments.
Thursday 070510
Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups
Post time to comments.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
"Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max."
Mark Rippetoe
An oldie but goodie, invented by early CFNYC'er Scott Blanchard, and so named because we had quite a bit to say about his mother during our first run of the workout.
Max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat
Workout ends when the bar touches the floor - including between exercises!
Rest, then, max reps in a single set again:
Press
Push Press
Push Jerk
Same weight for both halves, benchmark of 95# men, 65# women.
Monday 070507
3 rounds, for time:
10 Turkish Getups (alternate left and right, in any way you choose)
20 Knees-to-Elbows
30 Box Jumps
Post time to comments.
This workout is Keith's creation, as CFHQ has a scheduled rest day today. So blame him.
Here's some photos from the lunchtime class:
I took a bunch more pics and posted them to my Flickr page, starting here. Enjoy.
Thanks to Moon for taking these great photos at the Swing-A-Ring celebration. Below, you will find pics of Keith, Ron, and "A2" (also known as Allison or Allie, and not to be confused with me).
I've posted the rest of the photos Moon sent me on my Flickr page, starting here.
Sunday 070506
Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps
Post rounds completed to comments.
"With that in mind, and counter to the conventional industry wisdom, here are some more unfortunate truths:
• Your muscles cannot get “longer” without some rather radical orthopedic surgery.
• Muscles don’t get leaner—you do.
• There is no such thing as “firming and toning.” There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
• You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion."
Mark Rippetoe.
Saturday 070505
Power Snatch 3-3-3-3-3-3-3 reps
Post loads to comments.
Don't know what the heck a power snatch is? Never fear, just watch this video on CFHQ's site. And while you're over there, check out the jumping squats as well. Brutal!
This past week or so at The Black Box seemed to be more like the International House of CrossFit than anything else, with visitors from Finland, CrossFit Manchester, and two different dudes from Stockholm, Sweden on the same day who didn't even know each other (but will soon--we passed along contact info). CrossFit truly is an international phenomenon!
Remember, Saturday morning's schedule is 10am WOD class, 11am on-ramp class, and noon kettlebell class. Then we're heading up to 4th Annual Swing-a-Ring celebration in Riverside Park. Hope to see you all there!
Friday 070504
Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps
21 Jumping pull-ups
Post rounds completed to comments.
Set-up so that your pull-up bar or rings about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar/rings.
Remember Swing A Ring this weekend. Also De la Hoya vs. Mayweather. Cinqo de Mayo. Reserve your spot for the Steve Cotter seminar!
"The interesting thing is that everybody really already knows this, because there are few examples in life that don’t follow the basic rules of the universe, the ones that dictate the behavior of everything. One of the most basic of those rules is that, with the exception of the occasional lottery winner, you pretty much get out of an effort what you put into it. We’re all quite familiar with this reality, although we are often willing to believe people who tell us otherwise, about exercise and about life. The sooner everybody—both halves of the population—accepts the fact that effective exercise is more like training for athletics and less like lying around on the floor, more about performance and less about appearance, the sooner it will be understood that women really don’t need their own figure salon."
From Mark Rippetoe's article in the May CrossFit Journal.
Today's workout: "Kettlehell"
(Courtesy of Keith's sick and twisted mind, and in honor of Court, who requested a KB workout today.)
5 rounds for time (or call it at 30 minutes, which is what happened in this morning's class)
20 deadlifts
20 sumo deadlift high pulls
20 2-arm swings
10 right-arm swings
10 left-arm swings
10 right-arm snatches
10 left-arm snatches
ON-RAMP CLASS: half the reps
Here are two more videos for your viewing pleasure. Enjoy!
