CrossFit Metropolis –> Upper East Side, Manhattan, New York City

Max effort Shoulder Press
5 sets of 3 reps each set at max load
No time component

Rest as long as needed, then

Run 5 miles

Post load and time to comments.

Superman:
“Eva”
Five rounds for time:
Run 800 m
30 Kettlebell Swings 70#
30 Pullups

Superboy:
“Helen”
3 rounds for time of:
400m Run
21 Kettlebell Swings 55#
12 Pullups

“Jackie”
For time:
1000m Row
50 Thrusters 45#
30 Pullups

The Sun is Shining!  Great turnout today and great effort!  Ran into Keith and a couple of his Virtuosity members this morning.  Also newbie Paul from Georgia came out and met Alex down from Canada.  And of course Green from wherever it is they mass produce Poofters.  
What a great CrossFit morning in Central Park!  Pics below.  I’m off to the Gunks for the weekend.  See everybody Monday. 

Bootcamp WOD
AMRAP (as many rounds as possible) in 20 minutes of:
7 Burpees
14 Box Jumps
21 Air Squats

3-2-1 Go.  Post to Comments

Pleased to announce the successful initiation of CF Metropolis’ first Oly Lift Crash Course.  D Kiley and V-Daddy rolled into Central Park this morning for the first of a 5 session Crash Course devoted to learning the Olympic Lifts; the Snatch, Clean and Clean and Jerk.  Today we started by learning the Burgener Warm-up and executing the High Hang Power Snatch.  We then worked a technique oriented WOD.  Nice job gents, Snatches are looking solid.  Next session we’ll work the Skill Transfer exercises into the full Snatch. 

“7-7-7″
7 rounds of:
7 High Hang Power Snatch w PVC
7  Overhead Squats w PVC
7 Burpees

Thoughts, results to Comments.

Ziggy Marley that is.  Playing in the background at the Summer Stage in Central Park as Game made up last weeks Deadlift session.  Using PVC pipe we learned the set-up and execution of both the Deadlift and Sumo Deadlift High Pull and then finished with a variation of Fight Gone Bad.  Game really knocked the WOD out of the park (no pun intended). 
Maybe it was all of the reefer floating over the crowd from the concert but something had him focused and fired up.  Or maybe he just wanted to beat his boys at Fight Gone Bad. 

WOD:
Variation on FGB:
3 rounds of:
1 minute Air Squat
1 minute SDHP w 25#
1 minute Tuck Jumps
1 minute Push Press w 25#
1 minute Jump Rope
1 minute Rest

Here’s a great article my friend sent along to me today.  Sounds a lot like CrossFit approach to fitness.  Anybody recognize the 20 secs on 10 secs off, repeat cycle?  Yep thats the Tabata Interval, a CrossFit standard.  Enjoy!  Thoughts to Comments. 

http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/?em

AMRAP 20 minutes of:
5 Thrusters 95#
7 Hang Power Cleans 95#
10 Sumo DeadLift High-Pulls 95#

Well, I am proud to say we just wrapped up the final session of CrossFit Metropolis’ first ever Crash Course.  This morning Jackie “Smiles”, Courtney “the Captain”, and Jason “the Brick” met at the Ross Pinetum for an introduction to kipping pull-ups and the ring muscle-up.  We finished up the session with a CrossFit classic “Cindy”. 
Proud of you guys, you came a long way in just a few short weeks (tear)..and now you’re ready to graduate on to bigger and better things…like more and more CrossFit!  Look forward to kicking in regular sessions with my founding members.  Remember how today felt, you’ll look back fondly not too long from now when you nail your first pullup and muscle up.  Nothing feels better.     

WOD:
“Cindy”
AMRAP (as many rounds as possible) in 20 minutes of:
5 Pullups
10 Pushups
15 Air Squats

Results and thoughts to Comments.

Its my distinct pleasure to welcome our latest member to the Metropolis family; West Coast Kayti came out this evening for her first Crash Course.  We introduced the squat, front squat and overhead squat with PVC and then moved on to a challenging first time WOD.  Very impressed with the enthusiasm and commitment, proving that even a laid back West Coaster can get it done here in NYC.  Kayti went all out while still maintaining awareness of her technique.  Look out girls, we got a live one!

WOD:
4 rounds for time:
100ft Walking Lunge
10 Burpees
20 Air Squats

Post time and thoughts to Comments.

Post WOD_Happy Customer_Happy Coach

For time:
10 rounds of
3 L-sit Pullups
5 Strict Pullups
7 Kipping Pullups

Its the Brick doing the Deads. 
Met up with the Brick to make up the Deadlift series from earlier in the week.  Intro to the Deadlift, Sumo-Deadlift High Pull (SDHP) and a variation on a Fight Gone Bad (FGB).  Brick got a great workout, with solid form balanced with the required intensity.  I like to think it was the magical powers of the new CF Metropolis T-shirt that pulled him through.   

WOD:
3 rounds of:
1 minute Air Squats
1 minute SDHP w 15#
1 minute Push Press w 15#
1 minute Jump Rope
1 minute Rest

Score is total number of reps summed across all rounds.  Thoughts/results etc. to Comments.  The FGB WOD is a CrossFit classic designed for UFC Champion BJ Penn to mimic the time domain of a UFC championship fight; 5 minutes on 1 minute off for 3 rounds.  We’ve modified it slightly here, but still very potent.  Just ask Brick. 

So in my on-going evangelist effort to convert the world to CrossFit cult membership, I convinced another friend to come out for a session on a Friday evening.  Thank fully the sun was out for precisely the second time since April.  And she knocked it out of the park!  Please welcome the Blonde Bomber to CF Metropolis.  This girl is very dedicated to her fitness and has a cult of her own called Physique 57, but I’m confident in time that we’ll be able to break her down and bring her over to our side..can I get a CrossFit Amen! 
We got introduced to the Air Squat and the Overhead Squat and then a short and sweet WOD to introduce the Sport of CrossFit.  BB’s form was excellent, next time we’ll ratchet up the intensity on the WOD now that we know what she’s made of. 

WOD:
4 rounds for time of:
200m run
5 Burpees
15 Air Squats

Thoughts/results to Comments.

Folks we’re on for Saturday Bootcamp at 10AM.  Chance of rain but what else is new.  You know what they say; June showers brings July humidity.  Let me know if you plan to attend.

For time:
50 Thrusters 65#
50 Pullups
35 Thrusters 65#
35 Pullups
20 Thrusters 65#
20 Pullups

Short and sweet post:  very proud of my Mom for venturing into the world of CrossFit.  She’s down visiting me from Maine this week and asked for a couple of sessions.  So far she’s learned the Air Squat, Overhead Squat, Burpees, and scaled Pushups against a bench.  She’s 61.  Watch out girls.  If there is ever a 60+ age bracket at the CrossFit Games, Mom will be there. 
Hop on comments and tell my Mom how stoked you are to welcome her to our team.  If she can do it, so can you.  Shhh..don’t tell anybody but this stuff really works for people of all ages and abilities. 

WOD:
4 rounds for time:
100ft Jog
5 Air squats

Followed by 1 round of:
5 Air Squats
5 Pushups
5 Burpees

Results:  5:50

Sorry for late post.  For non-Crash Course folks out there, today’s WOD:

“7-7-7″
7 rounds for time of:
7 High Hang Power Snatch 65#
7 Overhead Squats 65#
7 Burpees

Half way through this mornings variation on Fight Gone Bad, as the sky pissed down on us, Courtney looked at me with a grin and said “this takes dedication”.  After the WOD, we reminisced about high school sports and the rainy days being at worst irrelevant and at best among the most memorable games/practices.  I personally remember doing diving header (soccer practice) drills in mud puddles and just loving it.  Why should things be different now that we are all “grown up”?  I can only speak for myself, (but I think Court would agree) it was hard to get out of bed this morning at 5:30, listening to the rain on the roof..but damn it felt good to get out there and workout and I know my day will be better of for having done it.  Nice work Court.  

This morning we made up a missed Deadlifts session (Deadlift and Sumo Dead Lift High Pull) and worked a variation of Fight Gone Bad.

WOD:
3 rounds of:
1 minute Air Squats
1 minute SDHP w PVC
1 minute Push Press 15#
1 minute Jump Rope
1 minute Rest

This results in 12 minutes of work and 15 minutes of total time.  Post to Comments.

Soaking Wet and Happy

So apparently the sun’s nagging wife is only allowing it to come out to play one day per week this summer.  Fortunately for Brick, Court and Smiles, Wednesday was the day.  We had a great sunny early  morning session to cover the High Hang Snatch and the Burgener Warm-up.  Remember the cues folks – Down UP, Elbows High and Outside, Muscle Snatch, Land, Drop.  Down and Up is explosive and aggressive and key to making the lift.  Complex moves and you guys picked ‘em up pretty quick.  
We then worked a feisty little WOD of
7-7-7
7 rounds for time:
7 High Hang Power Snatch w PVC
7 Overhead Squats w PVC
7 Burpees

As always, thoughts, results, salacious stories about the Osprey to Comments.   And sorry, not as many photos this time, was too focused on watching Snatch technique.

Had the pleasure of giving the boys a high level intro to the Olympic Lifts this evening.  We worked our way through the Burgener Warm-Up, and practiced the High Hang Power Snatch.  We then briefly touched on the High Hang Clean before rounding out the evening with a lovely WOD that I like to call:

“The 7-11 Slurpee”
For time 7 rounds of:
11 High Hang Power Snatch w PVC
11 Box Jumps
11 Burpees

The goal here was to hammer home technique on the Snatch by using the PVC but while operating under duress from exertion on the very simple movements of Box Jumps and Burpees that don’t require much thinking.  So the WOD feels something like this:

3-2-1 GO…ok, here we go…technique, what are these Snatch things again, thats right, ok now I remember..Down and Up..Elbows High and Outside, ok I got this, Down and Up, Land..ok..Done!…put on the gas, Box Jumps, oh hell yeah, I can crank these, Done!..Burpees, push it, get those feet underneath, cycle through…feeling the effects, working it..whew done with those, my heart is pounding…ok ok, focus, Snatch again..what the? ok..I remember now..Down and Up, Elbows High and Outside, Muscle Snatch, Land, Stand Tall, Reset, Repeat.  I need a Slurpee.

As always results/thoughts to Comments.

Team, its official; we’ve crossed the i’s and dotted the t’s and completed the formal affiliation process.  CrossFit Metropolis can be found linked from the Main Site (www.crossfit.com/cf-affiliates) on the affiliates section.  Pretty sweet to be a part of the global family of CrossFit affiliates!  Give yourselves a pat on the back; you’re a part of something cool.

Skill work:
10 minute practice Hand Stand Push-ups

WOD:
5sets  of 3reps max effort deadlifts

There is no time component.  Take as much time as needed to allow for max effort on each set.  Post load to Comments.

I love this video.  Love it.  This is CrossFit.  Watch this video (“Nasty Girls” below), if it doesn’t fire your ass up to go do CrossFit then NOTHING will!  This video is some of the original CrossFit girls, Nicole, Annie and Eva doing the WOD “Nasty Girls”.  I get emotional watching Nicole gut through her last reps; a thing of beauty!  A great WOD, as always, thoughts/results to Comments.       

From the main site (www.crossfit.com): “Nasty Girls”

WOD:
3 Rounds for time of:
50 Air Squats
7 Muscle Ups (sub 28 pullups + 28 dips if no muscle up)
10 Hang Power Clean, 135# (start in the high hang position, end in partial squat position, stand tall)
If you don’t know how to do a Clean yet, don’t just stand there, contact me and we’ll set up a session for you.

Finally some sun here in NYC!  Perhaps monsoon season has finally passed.  A short but sweet WOD today in the park with the UN, World Bank and Robbie Smooth.  Smooth also ran a 10k race in the park before the WOD in 45 minutes.  Well done!  Thanks for coming out folks.  As always, results and thoughts to Comments.   We’ll keep working on the pullups, next week we can practice kipping again.  And next week, we’ll go harder, I think I let you all off a little too easy today with the Superboy version.  I didn’t see enough blood, sweat and tears Post WOD; all standard markers of an effective WOD. 

WOD:
Superman:
For Time:
Walking Lunge 100ft
21 Pullups
21 Situps
Walking Lunge 100ft
18 Pullups
18 Situps
Walking Lunge 100ft
15 Pullups
15 Situps
Walking Lunge 100ft
12 Pullups
12 Situps
Walking Lunge 100ft
9 Pullups
9 Situps
Walking Lunge 100ft
6 Pullups
6 Situps

Superboy:
3 Rounds for time of:
Walking Lunge 100ft
20 Pullups (jumping or ring rows)
20 Situps

Bootcamp Crew Post WOD

Irony?  Coincidence?  Not sure, but humorous none-the-less.  This morning, there was a Jonas Brothers concert in Central Park as part of Good Morning America.  Fittingly, all except for my boy Jonas bailed out on me this morning.  So to the soothing sounds of thousands of screaming teeny boppers and the Jonas Brothers in the background, Benny “DJ Jonas” was introduced to the Deadlift and the Sumo-Dead Lift High Pull (SDHP) and then trounced a modified Fight Gone Bad.  At one point I believe we heard over the loudspeaker “Tina and Kristina, please report to the gate, your Grandmother is waiting for you”.  Good Morning CrossFit America!

WOD:
A variation on a theme:  Fight Gone Bad
3 rounds of the following:
1 minute Air Squats
1 minute SDHP w PVC
1 minute 25# Push Press
1 minute Burpees
1 minute Rest

Score is the number of reps summed across all rounds.  Pics below, thoughts to Comments. 

Bootcamp is on for this Saturday at 10AM at the Ross Pinetum on the northwest corner of the Great Lawn in Central Park.  Hope to see you all there.  Weather is supposed to be ok, unlike the shite week we’ve had.  Fingers crossed for some sunshine baby!

Sticking with this mornings theme, this evenings Crash Course worked the Deadlift and the Sumo-Dead Lift High Pull.  Amidst the hustle and bustle of the JPMorgan Corporate Challenge in Central Park, Pete and Robbie Smooth and I grabbed some lawn space and introduced the deadlifts with some PVC.  The boys caught on very quickly to these great movements.  You’ll be lifting 2x body weight in no time.  Why do we deadlift?  How else are you going to pick something heavy up off the ground dummy?
After hearing that the boys were sore from our last WOD, I decided to take it easy on them (right boys?) with a modified Fight Gone Bad.

WOD:
A Variation on a Theme: “Fight Gone Bad”
3 rounds of the following:
1 minute Air Squats
1 minute 25# SDHP
1 minute Tuck Jumps
1 minute 25# Push Press
1 minute Jump Rope
1 minute Rest

This workout results in 15 minutes of work and 3 minutes of rest.  Of note; the original Fight Gone Bad workout was developed by CrossFit for UFC champion fighter BJ Penn.  The workout mimics the time domain of an UFC fight (3 rounds of 5 minutes fight time, with 1 minutes rest between rounds).  Pics below, as always results and thoughts to Comments.     

Met up with the girls this morning for the latest installment of the Crash Course.  We tried a new venue today; East River Park at 6th Street in the Lower East Side.  It turned out to be a great place for a workout, plenty of turf space, a track for running and pullup bars nearby.  Might have to workout there more often.
After a hearty warm-up, we spent some time getting introduced to the deadlift (DL) and the sumo-deadlift high pull (SDHP) then pounded through a variation of a CrossFit classic workout; Fight Gone Bad.  Pics below.

WOD:
Variation on a Theme of:  “Fight Gone Bad”
3 rounds of:
1 minute of Air Squats
1 minute SDHP w PVC
1 minute Push Press 15#
1 minute Jump Rope
1 minute Rest

This workout results in 12 minutes of work and 3 minutes of rest.  Score is number of reps summed across all rounds.  Nice work ladies!  See you next week for an intro to the olympic lifts (clean, clean and jerk, and snatch).

Met up with Red for a little evening WOD:

“10-10-10 Wins”
10 rounds for time of:
10 Air Squats
10 Push ups
10 Step ups

Pics below, thoughts to Comments.

I dragged out the dumbbell chariot tonight so the boys could slug it out with some 25lbers.  We had a great session spending about 45 minutes getting introduced to the press, push press and push jerk followed by a tasty little couplet to work the shoulders.  WOD (Workout of the Day) and Pics below.  Nice job gents, next evening session Wednesday at 7.  Same bad time, same bad channel!  As always, thoughts and results to Comments.

WOD:
10 Minute AMRAP (as many rounds as possible) of:
10 Push Press (25lbs)
10 Burpees

The press is all about the aggressive turn around in the Dip and Drive.  Explode that hip and keep the back straight up and down.  Burpees are all about gutting it out, and getting those heels all the way up under you so you can jump out of the hole quickly and efficiently. 

WOD:
For time
1.2 Mile Swim
56 Mile Bike
13.1 Mile Run

Elove Result:  5hrs 37 min
P-diddy Result : 5hrs 18 min

General Physical Preparedness (GPP).  A ready State.  Prepared for the Unknown and Unknowable.  All aims of CrossFit.  I hope my results today provide some evidence that verify the efficacy of CrossFit in achieving these aims.  With no sport specific training, and following only CrossFit WODs I was able to complete today’s Half Ironman in a perfectly respectable time; not a world record by any stretch but damn good for a first timer on a rented bike.  I haven’t swam since I was a kid, or biked in who knows how long.  Much respect to my good buddy P-diddy (who I will continue to hound to try CrossFit) for setting a personal best of 5 hrs and 18 minutes.  I like to think all my CrossFit smack talking ahead of time helped motivate him to whoop my ass.   

My biggest weakness by far was the bike.  It is effing painful as all get out to sit leaning forward like that for over 3 hours.  My back was in serious pain the entire bike ride, and I got whooped on that section.  I bet I got passed by close to 200 people on the bike.  Humbling.  Some incredible athletes doing this long distance stuff, and I’ve got nothing but respect.  But just maybe CF Metropolis earned a bit ‘o respect today too.   See everybody this week!

Team, please find below this week’s Bootcamp WOD.  Unfortunately I will not be in attendance as I will be traveling to NH to participate in my first triathlon; the Mooseman Half Ironman.  (see my earlier posts about endurance vs. crossfit).  My hope is to put in a reasonable showing after following nothing but a CrossFit training regimen to prove the efficacy and efficiency of CrossFit in producing general physical preparedness vs. a traditional high volume, long distance training protocol.  I’ve been training 4-5 hours per week, which is probably a fraction of the time most endurance athletes spend.  Of course there’s a 50/50 chance I could drown, but we’ll see how it goes. 

Back to the Bootcamp:  see the WOD below, please be sure to post your time to Comments.  Also, I realized today, that particularly for those of you that only come to Bootcamp we really haven’t established enough “benchmarks” to chart our improvement against.  So, consider this a Benchmark WOD.  We’ll do this again in a few weeks to see how much better you’ve gotten at CrossFit.  As usual, meet at the Ross Pinetum at 10AM.  Enjoy.

WOD:
Superman
800 m Run (app. once around the great lawn)
50 Double Unders
75 Pullups
100 Air Squats
800 m Run

Superboy:
800 m Run
30 Double Unders (sub Tuck Jumps – jump high drive knees to chest)
40 Pullups (use jumping, kipping, strict, swing rows, any, just record which)
50 Air Squats
800 m Run

Lois Lane
800 m Run
20 Tuck Jumps (jump high, drive knees to chest)
25 Pullups (however you can; jumping, swing rows etc)
30 Air Squats
800 m Run

Post to Comments.

Skill Work:  Spend 10 minutes practicing Hand Stand Push Ups.

WOD:
Superman:
5 rounds for time of:
100 ft Walking Lunge
20 Burpees
30 Air Squats

Superboy
4 rounds for time
100 ft Walking Lunge
15 Burpees
25 Air Squats

Lois Lane:
3 rounds for time
100 ft Walking Lunge
10 Burpess
20 Air Squats

Post time to Comments.

This morning we had the pleasure of putting The Brick through the press series; press, push press and push jerk.  There was a little drizzle this morning, but the weather was no match for the big fella.  After working overhead with a PVC pipe and hammering on fundamentals we worked a sweet little WOD (see below).  The next morning Crash Course is at 06:30 Tuesday. 

WOD:
AMRAP (as many rounds as possible) in 10 minutes of:
10 Push Press, 25# dumbbell
10 Burpees

Pics below, results and thoughts to Comments.  Next morning Crash Course on Tuesday at 06:30.

I am very pleased to introduce the latest new members of the CrossFit Metropolis family;  Warrior Pete, Robbie Smooth and Rocky Marciano.  We met this evening for Session #1 of our evening Crash Course and the boys put in a stellar performance.  We worked through the squat, front squat and overhead squat with PVC pipe with lots of emphasis on technique then busted out a solid WOD.  Nice job gents, you did a great job.  You really focused on form, and gave it your all in the WOD (see below).  I can tell that you will be excellent CrossFitters.  I am looking forward to working with you and welcome aboard!  See you for Session #2 where we will work on the press series.  Some pics below; sorry lighting wasn’t so great, so pics are a bit dark and everybody has eyes of the possessed. 

WOD:
4 rounds for time of:
400m Run
30 Air Squats

Please post results and any thoughts to Comments. 

WOD:
Superman:
800 meter run (one loop around the Great Lawn)
40 L-sit Pull-ups
800 meter run
40 strict Pull-ups
800 meter run
40 kipping Pull-ups

Superboy:
800 meter run
20 Hanging Knees to elbows
800 meter run
20 Pull-ups (any style; jumping, kipping, strict, rows, etc.)
800 meter run
20 Pull-ups (any style; jumping, kipping, strict, rows, etc.)

Lois Lane:
400 meter run (from the Pinetum to the Delacorte Theater and back)
25 Situps
400 meter run
25 Ring/swing rows
400 meter run
25 Ring/swing rows

Post time to Comments.

An entertaining WOD this evening.  I wanted to do “Erin” and I wanted to workout outdoors (so much better than the gym) so I knew that this meant I would need to drag my dumbbells all the way up to the Pinetum.  I don’t have 40s but I have 25s, so I strapped those to an old luggage carrier thingy and ambled on up to the Pinetum to meet Red for a WOD. 
Upon arrival I was shocked to see literally hundreds on itty bitty pre-schoolers and their parents running all over my precious Pinetum. 
I think there were 4 little rug rats hanging off the pull-up bar with their proud Dads holding them up when I arrived.   Well, after walking 20 something blocks with 50lbs of dumbbells in tow, I wasn’t about to let 400 zillion little squealing monkeys and their dawdling parents get in the way of my WOD. 
So, I cleared a little space by the pull-up bar, threw down the dumbbells and went at it.  And I have to say, it all went fairly harmoniously.  Nobody even really looked at me.  And apart from one Dad who got in the way a couple of times showing off to his kid doing Pull-ups, basically every time I needed the bar, the kids cleared out.  It could have been that my appearance (dripping in sweat, frothing at the mouth, and panting like a rabid basset hound) scared them off, but in any event all went relatively smoothly and I conquered Erin (w 25# dumbbells, not as rx’d) in 11:44.  I do however, have to add that a highlight was; mid-round 4 a little speck of a baby boy strolled up to a tree not 2 feet from me.  I watched as he squirmed with severe discomfort before Mom came round the bend with what appeared to be a frisbee, which she stuck under his bum while he nervously took a nice little steamer.  Awesome. 

A few pics below of the crowd and me all sweaty.  Also some pics of Red working dumbbell snatches and push-ups.  She did
5 rounds for time of :
10 Snatches (5 a side)
10 Push-ups
9:00.  Nice work Red.   

“Erin”
5 Rounds for time of:
40# Dumbell Split Clean, 15 Reps
21 Pullups

40# dumbell in each hand.  Clean from ground to shoulders, landing in the split jerk stance.  If 40# is too much; scale weight as appropriate.  Pullups are anyway you can perform them; kipping, jumping, assisted, rows etc. 

Please contact me if you want to participate in this WOD.

I really love this shit.  And since this is my website, I can say shit.  I love that shit too.  
Every once and a while we all have a crappy day, for some reason or no reason at all.  Today I was feeling a bit sluggish,  having some second thoughts about a bunch of stuff, and was even thinking about skipping out on the WOD (*gasp from the crowd*).
However, in the general CrossFit spirit that leads us to just sack up and tackle our weaknesses head on, I headed into Central Park to meet “Ryan” for the first time.  All I needed was 20 minutes, a big tree, some plastic Rings and I got rocked.  A workout of a lifetime.   I was thoroughly humbled (as always), and left gasping for air.  
And lo and behold, I felt all gee-whiz and hunky dory about life again.  And it seems to work every time.  I always feel like a million bucks after a CrossFit workout.  Always.  Of course, I mean after I catch my breath after a CrossFit workout.  And if you’re a CrossFitter you know what I mean.  Like me, you have watched yourself continually get stronger, leaner, meaner, more confident, more capable, more skilled.  You’ve burned off fat, built muscle.  You look better, feel better, think better.  Hell, you probably even smell better.  A CrossFit WOD is an accomplishment, you did it.  You’re proud.  Was your old fitness regime this satisfying?!?!   
With the risk of pissing off (again) a huge majority of my friends…IF YOU’RE NOT DOING CROSSFIT YOU’RE SERIOUSLY MISSING OUT ON SOME OF THE COOLEST SHIT AROUND, AND WORSE YET, YOU’RE PROBABLY WASTING MOST OF YOUR F%&ING TIME!
(Censors got me on the F%&ing..or maybe just my self-conscious since I know my Mom reads my site.  HI MOM!).

Feel free to post comments.

I found the perfect tree to hang Rings on for Muscle-ups in Central Park.  Contact me if you want to join for today’s WOD at 6:00PM as follows:

“Ryan”
Five rounds for time of:
7 Muscle-ups (MU)
21 Burpees

Sub 3 pullups + 3 dips for each Muscle-up if you don’t have the MU and you can partition however you like i.e. 10 Pullups then 10 Dips, then 10 PU, 10 Dips and so forth. 
Each burpee full range of motion (ROM) includes getting 6″ off the ground at each jump.  (stealing this standard from Freddy over at CrossFit One World; thanks Freddy!)

Post results to Comments.