Feeling sumo

FREE INTRO CLASSES:
Thur, Sept 23 @ 7pm
Sat, Sept 25 @ 10am

ELEMENTS WORKSHOPS:
#153 Mon/Thur @ 6am, starts Sept 27 (4 slots left)
#154 Tue/Thur @ 8pm, starts Sept 28 (just 1 slot left!)
#155 Mon/Thur @ 7am, starts Oct 4
#156 Mon/Wed/Fri @ 7pm, starts Oct 4
#157 Mon/Wed @ 8:30pm, starts Oct 11

Report on our Inaugural Visiting Coach Seminars
By Hari Singh, co-owner of CFNYC

Thanks to Dave Castro for launching our Visiting Coach Series. After surviving a night out on the town led by Josh Newman that included undoing a year’s worth of training for at least one CrossFit Games competitor, Dave delivered two hour-plus talks. Castro covered a wide range of topics, while carefully sidestepping a request from Deverell for detailed information about CrossFit groupies.
Dave turned in the best time at the 11:00 AM WOD (21-15-9 deadlifts @ 185# (men)/125# (women), hand-release pushups). Our own Mike Mishik was rude enough to beat that time at the 1:00 PM WOD.
The noon seminar listens in. (Photos courtesy of Grace.)
nooncrowdcastro.JPG
The 10am crowd:
10amcastro.JPG

Monday 100920

BLACK BOX WOD (skill work: sumo deadlift high pull):
12 minutes, as many rounds as possible of the following:
7 sumo deadlift high pulls (men: 75# / women: 55#)
7 push ups
Post rounds to comments.

Black Box Events:
Sept 25: Fight Gone Bad 5, the fundraiser–join Team CrossFit NYC! (or donate!)
Oct 1: Rest Day Dinner
Oct 2: Visiting Coach OPT–6 slots

Tom Sawyer workout of the day: Beer

Pour some sugar on me
Vanity sizing: it’s not just for ladies anymore

Hard work beats talent
I was wrong about veganism. Let them eat meat – but farm it properly
Meat and veggies: it’s what’s for dinner
There’s no sorry in football

Responses

  • Steve S.

    Snatch – 115x1x3
    Clean & Jerk – 165x1x3
    Snatch Balance – 95×3; 125×2; 135×1; 115×3

  • Marcos

    17 rounds + 5 SDL Rx

  • Emerson

    Can anyone elaborate a bit on what Castro talked about? Did he talk about how/why mainpage programs the way it does? Anything else of interest?

  • jenn

    15 rounds + 1 push-up Rx

  • Jai
  • Other Josh R

    So, if I want to do Saturday’s rowing WOD instead of the Sumos, do I just do it during open gym hours, in the back?

  • Isaac

    Haven’t done back squats in three months (!)
    135×6, 155×5, 175×4, 195×3, 195×2, 215×2, 225×1.
    225 was my PR last CF Total.

  • Chris

    awesome event! cant wait for more. Dave went way over time and was a wealth of info, highly recommended.

  • Elizabeth J

    12 rds + 7 SDHPs. The push ups killed me. And most of them were on my knees!

  • Jai

    53#, 11 rounds plus 1 SDLHP.

  • Mike Mishik

    Dave was awesome. A little cockly but he definitely shared a lot of interesting points. Can’t wait untill the next one

  • Eric

    14 rounds, rxed. Might have possibly been 15, I may have lost track. But SDHPs felt pretty good, just in time for FGB.
    Now, the pushups, they killed me….

  • Emily

    modified to 5 push-ups to give my shoulder a break. i’ve re-injured myself in the past doing high rep push-ups and i really don’t want to do that again…
    15 + 3 SDHP @ 53#
    really focused on keeping my core tight during push-ups. helps get rid of the “worm” effect….