Get mobile, recover better!


Over the years of CrossFit NYC’s development, we have always sought to teach and provide the highest movement standards possible, even given the volume and frequency of our classes. Initially many of our members and instructors came from a movement background via martial arts or extreme sports but as we’ve grown, many members are coming to us with little to no such background or due to the demands of an 8 to 10 hour workday spent at a desk, they have lost some (or a lot) of their former ability.

In each class, we always try to provide basic mobility and movement prep for that day’s workout but many would (and need) more in-depth and detailed instruction in stretching and basic to advanced mobility. CFNYC has been a pioneer in this effort from the beginning, with many of our instructors seeking certification in mobility (via Z-Health and others) and we were the first in NYC to host Kelly Starrett, CrossFit HQ’s mobility cert coach. So now we will begin offering a Mobility & Recovery class two nights a week, Monday and Wednesday at 7:30, taught by head trainer and CFNYC co-owner and co-founder Court Wing.

In our classes, you will learn all the basic ranges of motion to attain all the exercises from the CF catalog, learning several methods and tools to assess and develop them, with special emphasis on;

* hips
* shoulders
* spine
* ankles
* wrists & elbows

You’ll learn many basic routines that you can use to warm up and develop your overall flexibility and help you prevent (and recover) from injuries while improving your movement and stability allowing your WOD performance and recovery to dramatically increase.

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Tuesday 111206

A. Plank holds

B. “Chunky Style” (Compare to 110921.)

As Many Rounds As Possible in 12 Minutes of:
10 95#/65# Squat Cleans (Post Elements: 75#/53#)
10 Ring Dips (Post Elements: Bar Dips)

Are you a CrossFaker?

Empire State Building Run-Up race entries will be chosen randomly, for the first time ever
Dedicated to the tall ones
A tool to detect Photoshop
Are there health benefits to sex?
Don’t throw out that turkey carcass

We had quite the crowd for our first High Noon Hero WOD last Saturday. Stay tuned to tomorrow’s blog post for a write-up and more photos!

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Here’s what’s on tap for Wednesday’s WOD classes:

30-25-20-15 reps of the following:
Box Jumps 24”
Toes to Bar

Compare to 100821.