Swing It, Press It, Squat It

Thursday 080403
Overhead Squat 3, 3, 3, 3, 3
2 rounds for time:
10 Burpees
10 Kettlebell Front Squat Rt arm
10 Presses Rt
10 Rt Overhead Lunges alternating legs
10 Swings Rt
10 Burpees
10 Kettlebell Fr. Sq Lt
10 Presses Lt
10 OH Lunges Lt
10 Swings Lt
Post weight(s) and time to comments.


TONIGHT, 8pm: CF Games Meeting with Coach P for anyone interested in going to the 2nd Annual CrossFit Games and/or the East Coast Challenge up in Albany. You can email him at mike AT crossfitnyc DOT com.

SUNDAY, APRIL 6th (noon-2pm): Be sure to pre-register online for the Grip-Strength Workshop this Sunday afternoon with Coach P! Come learn how to use all our great new toys! Learn about the different types of grip! Drop-ins also welcome. Only $10 for members, $50 for non-members. **Currently the pre-registration is not functioning properly. Please email Mike if you are planning on attending and come to the workshop and pay on site, thanks.**

Do you dare to attempt the Rolling Thunder Deadlift (at left)? (Video here and here.)

AllisonNYC & Coach Keith at the gymnastics cert this past weekend (photo via DChap)

Want to eat locally but don’t know when various fruits & vetgetables are in season? Now you know. (For other states, click here.)
Debate over core exercises (along with some exercises)
Why you should Olympic lift (via CFSBK)
The four-week rule for fitness
Canadian Crossfitters who are 40-plus and fabulous
The sleep diet


  • Kurt

    “This phantom rowing exercise is a bitch!”
    “Oh, I am so going super-saiyan on this GHD!”

  • sam

    I knew that photo was coming but i’m still unamused about it.
    At least no one can argue I wasn’t giving it 110%

  • dan def

    “Laugh all you want, but this is the only way to get my hair looking as good as Paul’s”

  • Moon

    “Sam demonstrates the breathing and body positions he learned at last weekends CrossFit Lamaze Cert.”

  • Ewen

    “Self-inflicted motion sickness: the new weight-loss miracle?”
    About tonight’s meeting: I sent an email to CoachP AT crossfitnyc DOT com, and got the automatic “thank you for your interest” reply. Don’t know if that means he’ll get it or not. Should I resend it to another address?

  • Ewen, sorry about that. You can most definitely email Mike at:
    mike AT crossfitnyc DOT com
    You won’t have any trouble with that address because I use it to email him all the time.
    I’ll fix the references to that on the blog as well, thank you.

  • CoachP AT crossfitnyc DOT com now works as an email address for Michael Pommerening, along with mike AT crossfitnyc DOT com.

  • Moon

    Think we could get these guys to design our new space? “CrossFit: Reversible Destiny” has a nice ring to it.

  • Coach P

    Thanks Moon, that was great. When the dog come up I had to run to the john from laughing.

  • AllisonNYC

    We’re so cute.
    Great weekend.