Saturday 090328
Rest Day on the main site.
21, 15, 9 reps of the triplet:
Stiff Leg Deadlifts 115#
Overhead squats 95#
Snatches 55#
For good measure do 21 situps and 21 pushups in between the rounds.
Post time to comments.
Compare to 080929.
Members also have the option of making up any of the past 3 workouts: 5x3 front squats, 800m sprint intervals, push-ups/pull-ups.
Lots of love for our very own Torch: Byers, BEE
A different kind of fast
Pace ladders
Joseph works the wallball:
Don't forget that tonight is the free 2-hour Z-Health Seminar with Z-Health founder, Dr. Eric Cobb. I cannot emphasize strongly enough what a great opportunity this is. Hope to see you all here tonight at 6pm!
7am and 12:30pm classes will be doing the following rest-day WOD:
Monday 080929
"Marshall Law"
21, 15, 9 reps of the triplet:
Stiff Leg Deadlifts 115#
Overhead squats 95#
Snatches 55#
For good measure do 21 situps and 21 pushups in between the rounds.
Post time to comments.
Eight ways to lower your testosterone
Hamstrung
I want your antibodies
Brian D. on extremes of training
My big fat Greek diet
Announcing the 2009 CrossFit Games
Gymnastics seminar with The Beast himself (in VA)
Manhattan Elements #20, post-"Fight Gone Bad" (they don't look too rough, considering). From left to right: Ryder, Jacob, James, Matt, Joe.
from Hari Singh, co-owner of CFNYC:
The following five Manhattan classes will be held at our Brooklyn location (817 Metropolitan Ave.--take the L train to Graham Ave.):
10:00 AM Saturday, September 27 Beginners' Class
11:00 AM Saturday, September 27 WOD Class
12:00 PM Saturday, September 27 Elements Workshop
10:00 AM Sunday, September 28 Beginners' Class
11:00 AM Sunday, September 28 WOD Class
Six months ago, we had expected that we would be in our permanent location by early fall. Back then, we committed to hosting a "Z Health" Certification. We need to honor this obligation.
We apologize for the inconvenience.
We will pick up the drop-in charge for any Manhattan member chooses to make up one or more of the three re-located WOD's at MidCity gym.
On a more positive note, we now expect to be in our new permanent location on or before December 1, 2008. Details to follow.
In addition, a positive benefit of this Z-Health Certification being scheduled this weekend is that Dr. Cobb, the founder of Z-Health, has been kind enough to offer us a free 2-hour Z-Health Seminar on Monday, September 29th to all of our members in good standing (no drop-ins please). Because Monday is a scheduled rest day, we decided to take the opportunity to offer this rare opportunity to learn more about Z-Health from Dr. Cobb himself. We had initially been planning on doing the "Marshall Law" WOD and will still offer that option at our 7am and 12:30pm classes. Any members should feel free to attend either or both the earlier WOD and the Z-Health 2-hour seminar. Be sure to arrive promply at 6pm, thanks.
Hey not-yet-crossfitting lurkers (we know you're out there!)...
Don't forget, every Saturday and Sunday morning at 10am we offer free beginners' classes at the Manhattan location of the Black Box (you can also find free beginners classes at our Brooklyn location). If you're considering signing up for an Elements Workshop, please come try a beginners' class to make sure CrossFit NYC is right for you (and feel free to keep coming to beginners' classes while you're doing Elements!
And now, to our CrossFit NYC members...
We've decided to take a temporary hiatus from the Rest Day Seminars in favor of some blasts from the CFNYC/Black Box past. Saturday's Workout of the Day class at 11am will be tackling the following:
Saturday 080913
3 rounds, 1 minute rest between each:
250m row (the rower serves as "timekeeper"--rotate when each rower finishes)
ring dips
KB swing
pullups
DB thrusters
Score one point per rep. (No points accrue while rowing.) Post score to comments.
Compare to 060504.
Upcoming Rest Day WOD Schedule:
Wednesday, September 17: "Scott's Mom"
Sunday, September 21: "Full Court Press"
Thursday, September 25: "KettleHell"
Monday September 29: "Marshall Law" (7am, 12:30pm), FREE Z-Health 2-Hour Seminar with Z-Health founder, Dr. Eric Cobb (from 6-8pm, open only to members in good standing)
Friday, October 3: Baseline test (taken from Petranek Fitness)
Tuesday, October 7: "Burping Fran" (21-15-9 of BB thrusters, pullups and burpees)
Moving for time: Craig, Good Sam, Juan, and Zach help Court move
Obsessing over healthy diets: a new eating disorder
Manhattan gets a mozzarella bar
Today Marshall came in inspired and suggested we do this workout:
21, 15, 9 reps of the triplet:
Stiff Leg Deadlifts 115#
Overhead squats 95#
Snatches 55#
and for good measure do 21 situps & 21 pushups in between the rounds.
David 17:45
Keith 20:25
Scott 25
Marshall 30:40
David decided that the 95# bar was fine for snatches and the rest of us decided the 55# bar was fine for both OHS & Snatches. It was hard no matter what.
Joe joined us after the main workout and we got him involved in our skills work which included L-sits, handstands, planches and mannas.
