Workout of the Day

Coaching Profile: Alan Shaw

We are very sad to share that Coach Alan will be leaving CFNYC next week. But we’re so excited that he’ll be opening up his own affiliate this summer with Trinity Wheeler, Stan Tsoy and Gina Heo. If you want to say goodbye or visit Alan for one last class, he’ll be coaching all of the Monday Memorial Day workouts at UWS. We’ll miss you Alan!

A message from Alan: We are located in beautiful Charleston South Carolina at 700 King Street, Suite D. Our opening will be in the beginning of July. Our website hasn’t launched yet (it will in the next week) but you all can visit www.rhapsodycrossfit.com or our Instagram and Facebook under the same name @RhapsodyCrossFit.

I’m extremely excited to beginning this new chapter of my life and so thankful for everything CrossFit NYC has taught me. To own my own facility is a dream come true and I wouldn’t have been able to with the confidence NYC instilled in me.

Upcoming CFNYC Events and News:

Beyond the WhiteboardBeginner ‎/ Experienced
___________________________________________________
Our favorite reads from the week, so far:
The Crazy Story Behind a Truck Strike and Latin America CrossFit Regional
Good News: Sitting All Day Isn’t as Bad for You if You’re Fit
Older, Fitter: 3, 2, 1…. Rest!
One Mother’s Journey: From Olympic Trials to the CrossFit Games
Leg exercise is critical to brain and nervous system health

Friday/Saturday 180525-26 - Competition

Friday 5/25
A. Strict Press 3×5 (65%, use 90% of 1 RM + 5 lbs)
After each set, perform 7-10 strict Pull ups or Chest to Bar Pullups.

B. Sumo Deadlift 3×8 (30% of Deadlift)

After each set, perform 10 Single Arm Bent over Rows per arm.

C. Every 4 minutes, for 5 rounds complete:
250/200 m Row
10 American Kettlebell Swings (32/24)
10 Box Jump Overs (24/20)
10 American Kettlebell Swings (32/24)
250/200 m Row

Rest 4 Minutes

Saturday 5/26
A. Single Arm Waiters Squat 3 x 8/arm (75% 10 rep max Front Rack Box Step Up),
rest 1 minute between arms perform 10 Groiners each set

B. Hang Clean + Jerk 60-75%/(2+2)x4

C. Deadlift + Power Clean + Jerk 60-75%/(2+1+1)x5

D. 20 minute alternating EMOM:
1 – 30 second Hold at top of rings
2 – 15 Back Extensions
3 – 20 second Hold at bottom of rings
4 – 15 Hollow Rocks

Click here for a preview of Sunday’s Competition classes.

Specialty WODs 5/27-6/3

CFE
Sunday 5/27
Canceled – Memorial Day Schedule

Wednesday 5/30
Partner Chipper
For time:
120 Box Jumps (24/20)*resting Partner Holds a Plank*
120 Wall Balls (20/14)** resting Partner Hangs from a bar**
120 Calorie Row
120 Kettlebell Push Press (30/arm for each person, 24/16)
120 Synchronized Sit Ups

Partition reps as desired, but perform “chipper” style (in order, all reps completed before moving on to the next movement). When you are doing box jumps, the “resting” partner will hold a plank. When you are doing wall balls, the “resting” partner will hang from the bar. You can switch with your partner whenever you want, except when your partner is hanging from the bar. If they come off the bar, you must switch to wall balls. Time Cap: 34 minutes

Functional Strength
Sunday 5/27
Canceled – Memorial Day Schedule

Wednesday 5/30
10 rounds of:
100 ft Farmers Carry (Heavy)
Sprint 10 Burpees
Rest as needed between rounds.

OlyWOD
Sunday 5/27
Canceled – Memorial Day Weekend Schedule

Wednesday 5/30
TBA

Sunday 6/3
TBA

Barbell 5/20 through 5/31

Cycle 24 Week 1 276-279
Weekly Quota

90 minutes of Cardio
Overhead Duck Walks and Hops (snatch grip; forwards and backwards)
100 Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 5/20; 34
Hang Snatch; 12
60-75%/3×4
Snatch; 7
75%/2, 80%/2, 82.5%/2, 85%/1
Snatch Balance; 15
X/3×5

Monday 5/21; 89
Hang Clean + Jerk; 16
60-75%/2+2×4 – emphasis on jerk technique
Clean + Jerk; 24
75%/1+1, 80%+/1+1×7, 80%/2×2
Clean Pull; 9
80%/3, 90%/3, 100%/3
Back Squat tempo 20X1; 15
80%/3, 100%/3×2, 105%/2×2, 110%/1×2
Behind Neck Press; 25
X/5×5 – very light

Tuesday 5/22; 50
Hang Snatch; 12
60-75%/3×4
Block or Floor Snatch; 16
70%/3, 75%/3, 77.5%/3, 80%/2, 82.5%/2, 85%/2, 87.5%/1
Snatch Pull; 9
80%/3, 90%/3, 100%/3
Front Squat – for speed; 6
75%/2, 80%/2, 85%/1, 90%/1
Jerk; 7
X/1×7 – technique work

Wednesday 5/23; 50
Power Clean + Jerk; 20
50%/2, 60%/2, 70%/2, 72.5%/1+1, 75%/1+1, 77.5%/1+1, 80%/1+1
Clean Pull; 9
80%/3, 90%/3, 100%/3
Back Squat – for speed; 6
80%/2, 85%/2, 90%/1, 95%/1
Snatch Balance; 15
X/3×5

Thursday 5/24; 53-56
Snatch; 23
60%/2, 65%/2, 70%/1, 75%/1, 80%+/1×7, 80%/3×2, 85%/2×2
Snatch Pull; 9
80%/3, 90%/3, 100%/3
Front Squat – tempo 20X1; 14
X/2×7
Jerk; 7-10
X/1×7-10

Cycle 24 Week 2; 208
Weekly Quota

90 minutes of Cardio
Overhead Duck Walks and Hops (snatch grip; forwards and backwards)
100 Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 5/27; 55
Hang Snatch; 12
60-75%/3×4
Block or Floor Snatch; 19
70%/1, 75%/1, 80%+/1×7, 80%/3×2, 85%/2×2
Snatch Pull; 9
80%/3, 90%/3, 100%/3
Back Squat tempo 20X1; 15
80%/3, 100%/3×2, 105%/2×2, 110%/1×2

Tuesday 5/29; 50
Power Clean + Jerk; 20
50%/2, 60%/2, 70%/2, 72.5%/1+1, 75%/1+1, 77.5%/1+1, 80%/1+1
Clean Pull; 9
80%/3, 90%/3, 100%/3
Back Squat – for speed; 6
80%/2, 85%/2, 90%/1, 95%/1
Snatch Balance; 15
X/3×5

Wednesday 5/30; 50
Hang Snatch; 12
60-75%/3×4
Block or Floor Snatch; 16
70%/3, 75%/3, 77.5%/3, 80%/2, 82.5%/2, 85%/2, 87.5%/1
Snatch Pull; 9
80%/3, 90%/3, 100%/3
Front Squat – for speed; 6
75%/2, 80%/2, 85%/1, 90%/1
Jerk; 7
X/1×7 – technique work

Thursday 5/31; 53
Clean + Jerk; 30
50%/2, 60%/2, 70%/2, 80%+/1+1×5, 80%/2, 85%/2
Power Snatch; 9
50%/2, 60%/2, 65%/2, 70%/2, 75%/1
Back Squat tempo 20X1; 14
X/2×7 – build from 75%