Thursday
Jun042009

WOD 6.4.09

Complete 7 Rounds of
:20 Deadlift, 225lbs
:40 Rest
:20 Burpees
:40 Rest

Todays WOD is a modified version of a CF Football WOD.  If 225 is too much for you to
Deadlift, divide your 1RM by 1.4 to scale.

Post reps completed to comments

compare to 4.23.09

Accessory Work
Chest Stretch
Dumbbell Strict Press, 3x5

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George and Lisa get their stretch on

Is anyone interested in afternoon classes? If so what times are ideal for you?

Westside Barbell Gym Tour Hardcore Strength Coach
How to Fight
How to Workout at Home

Wednesday
Jun032009

Mid Hang Power Clean

5-5-5-5-5

Post loads to comments.
compare to 1.16.09

Accessory Work
Technique Couplet
Double Under Practice
Ring Support Practice

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An army of CrossFitters

We're starting a new MEBB strength cycle today.  We'll be rotating Mid Hang Power Cleans, High Bar Back Squats and Bench presses over the next three weeks as well as some skill work and Posterior Chain moves. Some of you may remember the TREMENDOUS gains people were making at the beginning of the year when we did an "Effort CrossFit" cycle. Check out the calendar for more info!

The Relaxation Response

Tuesday
Jun022009

Rest Day

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Laurel and Aiden enjoy a beautiful afternoon in Brooklyn

What fitness related websites do you check regularly?

What is CrossFit? CF Seattle
Maxfit USA

Monday
Jun012009

Deadlift

3-3-3-3-3

Post loads to comments
compare to 3.08.09

Accessory Work
Group Foam Roll

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Congratulations to everyone who participated in our Annual Memorial Day Murph! (Belated edition)

Today is June's first Foundations class. Good luck to all our new athletes over the next 4 weeks!!

CrossFit Olympic Lifting Certification at CrossFit Black and Gold, Dec. 9 (hasn't gone main site yet)
Gillie Beans on the Affiliate Blog

Sunday
May312009

"Murph"

1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run

For Time. Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run. If you've got a twenty pound vest or
body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body
Armor.' From here on it will be referred to as 'Murph' in honor of the
focused warrior and great American who wanted nothing more in life than
to serve this great country and the beautiful people who make it what
it is. Read more...

Post time to comments.
compare to 5.26.09

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Hooray Running!

Saturday
May302009

WOD 5.30.09

Tabata Interval the following three movements
Double Unders
Kettlebell Swings, 1.5 Pood
Box Jumps, 20"

Post total number of reps per movement to comments.
compare to 4.30.09

Accessory Work

Squat Therapy

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Swings and Weighted Lunges

Remember we're only having one class tomorrow at 11am and will be doing "Murph". Check out Friday's post for more details.

Tour of San Fransisco CrossFit CrossFit
The First CrossFit Affiliate Nicki Violetti
"X-Fit"
Healthy Lifestyles Wane in US BBC
The Surgical War on Fat Slate

Friday
May292009

Rest Day

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Brandy at the Qualifiers

This Sunday at 11am, we will finally be getting our Murph on! Regular 10am, 11am and 12pm classes will be canceled, so that we can all do this workout together.

 The workout consists of the following:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

The pullups/pushups/squats can happen in any order and combination, but the workout must begin and end with the runs.

For those of you less accustomed to very high volume workouts, please consider scaling to:
1/2 mile run
50 pullups
100 pushups
150 squats
1/2 mile run

Afterwards, we'll head to Prospect Park, Grand Army Entrance for a picnic/BBQ to refuel and celebrate Laurel's bday. Some food will be provided, but everyone should bring whatever they want for grilling and chowing down. We should get there by about 1:30pm.

Happy Birthday Laurel and Allan!!!

Jeremy hits WOD 3 at the NEQ
The Difference
Again Faster
What's so exciting about a 2K row? Byers Gets Diesel