If you didn't read the blog this weekend, then you missed out on our big announcement: we're hosting our first CrossFit cert on Feb. 28-March 1, 2009. It's a kettlebell cert with the wonderful Jeff Martone.
We decided to take the profits from said cert and turn them around into offering a $100 credit to the first 12 members and/or trainers of CFNYC to sign up for the cert. So far these 11 people are getting back $100: Chris O., Allison B. (i.e., me), Jacinto, Sam F., Erica, Dan D., Moon, Zach, Hari, Melissa, and Johnny R. So that means there's still 1 spot left for a discount. Whoever is next to email me their confirmation of sign up will get that discount. I just got my 12th email confirmation from Vadim, so there are no more $100 credits available.
There's a max of 35 attendees allowed for the cert so if you're considering going, I'd suggest signing up as soon as possible.
In other (good!) news, 2 of our 4 new showers should be operational by this afternoon and anyone who comes in for a WOD during the morning class can go upstairs to Mendez Boxing on 5 to take a shower (we made arrangements with them for coverage of the morning in case we needed it). We can expect the 3rd and 4th showers to be done in the next couple days, max, so don't forget to pack a towel!
Monday 090105 (4)
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080414.
NEW DAYS/TIMES for FREE BEGINNERS' CLASSES!
Tues/Thurs 10am with Jacinto
Wed 7pm with Josh
Sat 10am with Josh
Sun 10am with Justin
UPCOMING ELEMENTS WORKSHOPS
Mon/Thurs 8pm with Court (Jan 5-29)--SOLD OUT!
Tue/Fri 7pm with Allison (Jan 6-30)--SOLD OUT!
Wed (8pm)/Sat (noon) with Josh (Jan 7-31) (just 1 spot left)
Mon/Thurs 7pm with Court (Jan 12-Feb 5)
Rippetoe on NPR: "Everybody thinks that arms equals muscles" (audio)
A great read: The northbound train
The 100-burpee cookie, a.k.a., are you paleosexual?
What will change everything? (via)
Dark chocolate more satiating than milk chocolate? (via)
Your choice of CF/Zone nutrition seminars: The Tyler Durden School of Cooking (NYC), EC helps you "cut the crap" (Connecticut)
Welcome Vadim, one of our newest members, who yesterday pulled what looks to be a pretty considerable weight! (Thanks, Juan, for the vids. You can find more of his videos and pics here.)
115#
120#
125#
130#
135#
145#
150#f, 145#
Black Box (4,3)
Good work, Vadim! Looking forward to seeing more of you at the Box.
Biggest morning crew I've ever seen! Guess those New Year's resolutions are kicking in... Nice work running it all Jacinto.
Warm-up:
3 rounds of:
1 min jump rope
20 weighted partner sit-ups w/ 20# medball
20 weighted partner twists w/ 20# medball
5 burpees
WOD:
155, 175, 185, 175, 175, 175, 175
(thanks to Brian for correcting my various form errors, etc...Damn knees going in...)
Post-WOD WOD:
A little kicker to see how fast you can go...
AMRAP in 3 minutes (yes, three):
10 strict pull-ups (NO kipping!)
10 push ups
10 sit ups
10 squats
3 rounds (just...)
Byers gives NYC some big shout outs!
http://byerscrossfit.blogspot.com/2009/01/best-of-byers-blog-edition.html
What class schedule are we working off of now?
Weeknight WOD's are at 6:00, 6:30, and 7:30, effective today. Weekend schedule is unchanged.
1/5 (4,3)
1/3 cwfu-10
as rx'd 7x1 HPCL
95 x 5
105 x 1
115 x 1
125 x 1
135 x 1
145 x 1
150 x FAIL
140 x 1
NOTES: Legs still a bit shot from Murph and DL's in the last 48 hours. Back good after DL's. Core still sore from CL/GHD work 5 days ago. 145lb and 140lb reps may have been too deep. Historically, my HSQCL = my CL implying that either little velocity ws generated from the floor or that it was not transferred. Seems like both my transition from DL to Hang CL is weak and the top of the lift / shrug is ineffective.
hang squat clean
135 pr. it was not
a hang power clean.
but I'll take it.
(2.1)7x1
ok sorry to be a dolt but can someone point me back to the post where it exlains how/when we we pay the ten bucks and come in and make up a wod or work out on our own-i.e if i need to makeup the deadlifts from yesterday abnd i am level one certified when can i do that today... thx
What an auspicious day! While walking back to work from my lunch at the Hawaiian barbecue I came across a 25# standard plate lying on the sidewalk!
Any suggestions on what to do with it?
oops.
(2,2)
Gonna have to make up that DL WOD on Wednesday...
Jeff, would that be L&L?
I would carry it overhead the rest of the day. To meetings, to the bathroom, on the train, at your desk. One arm or two. Just keep it overhead. It can be put on the floor while typing. Actually just type with one hand and hold it overhead with the other.
Yeah, Jeff and when you're going to the bathroom just pinch-grip it...
Congrats on the cert!! That's excellent news.
95-115-115-115-120-120-120 (4,2)
125, 135, 145, 155F, 140, 155F, 145
Court
When you say to pinch-grip it while in the bathroon, you're referring to the plate?
Haven't had a chance to review this yet, but this was posted on the CF boards:
http://www.youtube.com/watch?v=dW-hv2u6lZY
Yes, Brett. It was L&L. I got the Super Atkins plate. Today, my Super Atkins plate consisted of 3 eggs over easy, 3 chicken katsus, a grilled pork chop, a hamburger patty, and some kalua pork. I saved the kalua pork for later. But I used the hamburger and eggs along with a small side of brown gravy to make my own loco moco (without rice).
Also, I got a kick-ass L&L shirt which I will proudly show off to my fellow CFers in the near future.
Michelle,
During the hours that there are not two classes (either 2 WOD classes or a WOD class and an Elements Workshop) in session, we will allow approved Level 2 trainers to train clients and approved Level 1 trainers to train alone.
As of December 1, 2008, there will be a $10 per hour fee for:
All Level 2 Instructors either training clients or training alone
All clients of Level 2 Instructors
All Level 1 Instructors training alone
http://crossfitnyc.com/2008/12/sun-dec-7.html
(I don't yet have an answer to your previous question about members who refer people.)
Jeff, yeah i love L&L, first had their stuff on the West Coast a few years ago. You should try the pork Lau Lau if they still have it.
190# a pr
190# a pr
190# a pr
m/29/5'8/156
As Rx'd
Hang Power Cleans
115-125-135-145-155-165(f)-160-165
Black Box (4,4)
135-155-175-185-195F-195F-185
155, 175, 185, 195, 205, 205(f), 205
Thanks for the help Brian D.
No PRs today :( Made up yesterdays WOD along with HPC. Its next to impossible to eat "paleosexual" on a military base living in the barracks and I think the nasty chow hall food has already gotten to me.
DLx3
315
365
415
435
415
HPCx1
135
185
185
205f
185f
185
195
185, 205, 215(f), 215, 225(f), 225, 230(f)
Thanks Brian and Kevin...some good instruction tonight
Oh yeah - (4,4)
125, 125, 125, 125, 115, 115, 115
(4,3)
73, 78, 83f, 83, 80f, 80, 80
Brian and court great instruction thanks so much. Rip would be proud that I made it back to thepr from his cert long ago. (he wouldnt rerally give a rats but I am proud)
ladies-awesome effort. Martin-go see Billy Elliot.
Made up deadlift wod quickly before 7:30 class came in. Best $10 ever spent for 10 minutes because I made it to 195 for three reps which I believe is a pr for that many reps. May have been some back rounding but not nearly as much as usual. Was no back rounding at 175 according to Court which is huge news for me. Never made it to round five as Seven thirty class was coming in. Felt great though.
Place looks amazing and yay we have thin pull up bars.
Great work everyone.
Tony -deadlift challenege next week.
135
145
155
160(F)
155
160(PR)
165(F)
135, 145, 145(f), 145(f), 135, 135, 135, 145(f)
really pissed I couldn't get 145. just couldn't get aggressive enough.
thanks to brian d for all the great coaching tonight
(3, 2)
73-83-93(f)-93(meh)-88-88-88
(4,2)
Thanks to Court and Brian for the helpful pointers.
84, 84, 94, 94, 104F, 94, 84
(4,2)
Michelle - Bring it on!
Hang Power Cleans
135, 155, 175, 185, 195, 205, 210, 215(f)x3.
Deadlifts
225, 275, 365x1 then (f), 315, 315
Wasn't counting my reps.
My work sets ranged between 135 and 175. Backed off from 175 to try to correct the hip bend.
Topped out at 155. Good coaching tonight, learned a lot. (4,3)
155,165(new PR),165,165,175(f),165, 170(f)
Thanks for the pointers guys.
Didn't write down exact numbers but my HPCs ranged between 63-88#. Thanks, Brian, for all the help with my form.