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

Folks – I will be out of town this weekend for a CrossFit Gymnastics Certification so Saturday Bootcamp is Self Serve.  I know VDaddy and Kiley are planning on coming out at 10AM, so join in!  Meet at the Pinetum. 

WOD:
Superman:
800m Run (once around the Great Lawn oval)
60 Box Jumps (use picnic bench)
60 Pushups
400m Run
60 Box Jumps
60 Pushups
800m Run

Superboy:
400m Run (Delacorte Theater and back)
40 Box Jumps
40 Pushups
400m Run 
40 Box Jumps
40 Pushups
400m Run

Lois Lane:
200m Run (once around the small oval on the north side of the Pinetum; the “warm-up track”) 
25 Box Jumps
25 Pushups
20om Run
25 Box Jumps
25 Pushups
200m Run

Please post thoughts/results to Comments and Enjoy!  Can sub step-ups for Box Jumps, pushups from knees acceptable.

And the sun came out!  Nice to see DJ Jonas out again this morning…and we had a great turnout this evening; Mike, Kayti, the Brick and Kiley.  Nice work folks, glad to see our CF Metropolis community growing. 

WOD:
Superman:
5 rounds of:
400 m run (to Delacorte Theater and back)
20 Double Unders (DU)
20 Hanging Knees to Elbows (K2E)

Superboy
4 rounds of:
400m run
15 DU
10 K2E

Lois Lane
3 rounds of:
400 m run
10 DU
10 K2E

You can sub Tuck Jumps (explosively jump knees to chest) for DU.  You can sub hanging knee/leg raises for K2E.  Post version/subs/thoughts/times to Comments.

Brick and Red met up with Cindy for pizza and a movie tonight.  Seems like Cindy was a tough date. 

WOD:
“Cindy”
AMRAP in 20 minutes of:
5 Pullups
10 Pushups
15 Air Squats

Sub jumping pullups/swing rows as appropriate.  Pushups from knees if needed.   

Thoughts/results to Comments.

Brick and Red show us some Muscle

4th Oly Session this evening with Pete and Smooth, reviewed everything we’ve covered in the Snatch and then introduced the Cleans.  In no time flat, these guys were cleaning (Smooth don’t use your arms!).  Next week, we’ll finish up with the Jerk and Split Jerk.  We wrapped up the session with a Tabata mash-up of Squats and Burpees.  We were briefly distracted by the large group nearby led by a trainer taking his students through a crabwalk session, but quickly were back on task for 20 secs on 10 secs off of Squats/Burpees.  Results/thoughts to Comments. 

Elove wins the Be Tallest for Time WOD

Cindy made an appearance this morning, and Mike (being the gentleman that he is) showed her a good time. 

WOD:
“Cindy”
AMRAP 20 Minutes of:
5 Pullups
10 Pushups
15 Air Squats

Pics below.  Thoughts/results to Comments. 

Morning Skills and Drills – Tues & Thurs @ 06:30AM
Evening Skills and Drills – Tues @ 8PM
                                                   – Thurs @ 7PM
Meet at the Pinetum.

Bootcamp will be self serve this weekend as I will be away for a 2 day CrossFit Gymnastics Certification.

Please email me if you plan to attend Skills and Drills.  Hope to see you out there.

Great turnout this morning on a warm, sunny July day.  Big welcome to new-comer Matt and his wife (and soon to be CrossFitter)!  Also, great to meet Mike’s family and Congrats to his son for his first CrossFit WOD.  Very cool!  And of course always good to have Green on-board whenever he can make it out and our workhorse Kiley on deck to set the pace.  All in all, a great morning and a good effort by all!  Pics below, please post thoughts/results to Comments.

WOD: 
Superman:
5 rounds for time of:
100 ft Walking Lunge
15 Burpees
25 Pullups

Superboy:
4 rounds for time of:
100ft Walking Lunge
5 Burpees
15 Pullups

Lois Lane:
4 rounds for time of:
100 ft Walking Lunge
5 Burpees
5 Pullups

Swing rows/jumping pullups/strict or kipping all legit.

Hope to see everybody 10AM on Saturday at the Pinetum.  Bring your friends, spouses, aunts, nephews, cousins, pets, imaginary friends; whatever.  Weather forecast is for sunshine.

Grand Finale of the morning Oly Crash Course with Kiley and V-Daddy this morning.  Today we reviewed the full Snatch and intro’d the Clean and the Jerk.  Over a 5 session course we covered a lot of ground, but ultimately these guys learned how to effectively and safely Snatch and Clean and Jerk.  Now its practice, practice, practice and slowly ramp up the loads.  Nice work gents, see you at the Olympics!  Oh yeah..we did a Squats/Burpees Tabata mash-up for today’s WOD (just like yesterday’s Skills and Drills WOD).  Short and sweet; 8 minutes of pain/love.

Looks like I caught Kiley with his eyes closed again for the Team Photo!  Sweet.

Totally Worked_Post WOD

The rain let up enough for us to squeeze in a short and sweet WOD this evening.  Mike, Kayti and the Brick got a taste of a Burpee, Air Squat Tabata mash up this evening.  Intense workout, a little mud on the hands and shirts; everybody left content.

WOD:
Tabata Squats/Burpees
20 sec Air Squats
10 sec Rest
20 sec Burpees
10 sec Rest
Repeat for 8 minutes total.

Google Tabata Intervals.  Good stuff and one of the many great training tools in the CrossFit arsenal.  Stick around, we’ll do these again.   

Results/thoughts to Comments.  Love the pic of Mike and Kayti washing off in the mud puddle after Burpees!

“DT”
5 rounds for time of:
12 Deadlifts 155#
9 Hang Power Cleans 155#
6 Push Jerks 155#

Smooth and Pete were out for our latest installment on the Oly Course.  We reviewed where we’ve come: Burgener Warmup, High Hang Power Snatch, Skill Transfer Exercises and the High Hang Snatch.  We then worked the transition to the full Snatch by moving from the explosion point to mid-thigh, and to shins and pretty quickly we were Snatching!  We finished with a FGB style WOD.  Next week we’re on to the Clean. 

WOD:
3 rounds of the following:
1 minute HHPS w PVC
1 minute OHS
1 minute Snatch Balance
1 minute dumbbell Snatch, alternate arm, 15#
1 minute Rest

Thoughts/results to Comments. 

Mike and Kayti came out for Skills and Drills on Wednesday and both made up Angie from the Bootcamp WOD.  In the morning Mike powered through a 1/2 Angie with strict pullups (some assisted) and in the evening Kayti did a 3/4 Angie with swing rows.  Nice work folks!  Pics of KT below (sorry Mike, I didn’t get out the camera this AM).  Results/thoughts to Comments.

WOD
“Angie”
For time:
100 Pullups
100 Pushups
100 Situps
100 Air Squats

WOD:
1.2 mile Swim
56 mile Bike
13.1 mile Run

Using just CrossFit training methods, successfully completed my second half ironman this weekend in Geneva New York up on Seneca Lake in the Finger Lakes Region.  (www.musselmantri.com).  Everything but the run went well (cramped up and had to walk for awhile) and finished in 5hrs 35 min.  30 min swim, 3hrs 4 min bike and 1hr 56 min run.  I’ll take it.  To put my time in perspective, the winner was just over an HOUR faster than me…WOW thats fast!    

Many thanks to the folks at Geneva Bike that were so supportive.  If you ever get up that way go to the Geneva Bicycle Center and buy all your gear.  Watch our for Hanggi and his hotdog figures and whatever you do don’t let his GI tract anywhere near your sleeping quarters.  Thanks to all you guys for your support on race day and thanks Hangtime for letting me use your badass Trek!  Also, much respect to all you Tri gals up there.  Holy crap you rock.  Danielle, Angela, Doyle; so impressed.  You should try CrossFit, you’ll love it.   

REMINDER:
Skills and Drills Sessions this week will be:
Morning:  Wed & Thurs at 6:30 AM
Evening:  Wed at 8:00PM, Thursday at 7:00PM
Meet at the Pinetum.  Please email me if you plan to attend.

Skills and Drills Sessions this week will be:
Morning:  Wed & Thurs at 6:30 AM
Evening:  Wed at 8:00PM, Thursday at 7:00PM
Meet at the Pinetum.  Please email me if you plan to attend.

Team, I’m out of town this weekend for the Musselman Half-Ironman in Geneva, New York.  With no sport specific training, only CrossFit, trying to continue to prove the efficacy and efficiency of CrossFit.  
So, in my absence please feel free to gather at the Pinetum (as some of you did last weekend) or do the WOD on your own schedule. 

Bootcamp WOD:
Superman version:
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats

Superboy
3/4 “Angie”
75 reps of each

Lois Lane
1/2 “Angie”
50 reps of each

Complete all of the pullups before moving onto the pushups, before moving on to the situps etc.  Scale Pullups (swing rows, jumping), Pushups (on knees) as appropriate.  Situps can be however you choose.  Just be consistent. 

Please post which version and your results to Comments!!

After too long away, it was great to see Jackie “Smiles” out this morning for our Skills and Drills session.  After a thorough warmup of jumping rope and squats we did some strength training on the Pullups.  We then jumped into the following WOD.  Nice to have you back Smiles! 

WOD:
4 rounds for time:
400m Run
7 Burpees
14 Box Jumps

Thoughts/results to Comments. 

Met up with the boys this evening for the latest installment in our Oly Crash Course.  We got out the PVC and reviewed the Burgener Warmup and the High Hang Power Snatch, then worked the Skill Transfer Exercises (Pressing Snatch Balance, Heaving Snatch Balance, Snatch Balance and Sots Press) before finishing the night off with:

WOD:
100 ft Walking Lunge
30 Pressing Snatch Balance w PVC
100 ft Walking Lunge
30 Snatch Balance
100 ft Walking Lunge
30 OHS
100 ft Walking Lunge
30 Sots Press
100ft Walking Lunge
30 High Hang Snatch

Nice work gents, lots of improvement in just one week.  Thoughts/results to Comments.  Sorry no photos, got too dark.

Good turnout this evening.  Smooth, Kayti and Mike all came out for a gorgeous evening in the Pinetum.  We spent a bit of time practicing Muscle Ups on the rings, reviewed Overhead Squats and then jumped into a modified Nancy for our Workout of the Day. 

WOD:
“Nancy”
5 rounds for time of:
400m run
30 Overhead Squats w PVC

Thoughts/results to Comments.

“Tri This Chipper”
800m Run
100 Double Unders
80 Air squats
60 Pullups
40 Knees to Elbows
20 Burpees
10 MuscleUps
800 m Run

Complete all reps of each movement before moving on.

VDaddy and Kiley made it out to the park this morning for the latest installment of our Olympic Lift Crash Course.  We reviewed the High Hang Power Snatch, High Hang Snatch, and worked the deadlift and transition into a Full Snatch.  Nice work gents, much improvement over last week.  We finished with a FGB style WOD to really focus on the proper technique and feel of the Snatch.  Next session we’ll move from the Snatch to the Clean and Jerk. 
 
WOD:
3 Rounds of the following:
1 minute HHPS
1 minute OHS
1 minute Snatch Balance
1 minute Sots Press
1 minute Dumbbell Snatch, 15# alternate arms 
1 minute Rest

5 Rounds for time of:
400 m Run
5 Muscle Ups
30 Double Unders

The Brick came out for this mornings Skills and Drills session.  We worked on Double Unders (which Brick picked up quickly) and did some strength work on Pull-ups before finishing with the following WOD.  The rest of the week, Skills and Drills are Wed. at 7PM and Thurs. at 6:30AM. 

4 Rounds for Time of:
150ft Walking Lunge
5 Double Unders
10 Pushups

Thoughts to Comments.

This weeks Skills and Drills schedule as follows:
Tues and Thurs at 06:30AM
Mon and Wed at 7:00PM

Please email me if you plan to attend.  Hope to see you all at the Pinetum!

Another gorgeous morning!  VDaddy and Kiley continued their quest for the perfect Snatch this morning in our third session of the Oly Crash Course.  We reviewed the Burgener Warmup and the Skill Transfer exercises and got some practice on the High Hang Squat Snatch (catching all the way down in the hole vs. the power stance).  We then worked on the transition from mid-thigh and the deadlift.  We’ll have to spend some more time on the deadlift next time but pretty soon we’ll have the full Snatch down.  Sorry, no pics today, forgot the camera. 

WOD:
4 Rounds for time:
100ft Walking Lunge
5 Burpees
5 one arm Dumbbell Snatch each arm, 25#

This weeks Skills and Drills schedule as follows:
Tues and Thurs at 06:30AM
Mon and Wed at 7:00PM

Please email me if you plan to attend.  Hope to see you all at the Pinetum!

Team, last minute change of schedule and I won’t be at Bootcamp Saturday.  I’ve posted the WOD below so its self serve style, please gather and do the WOD if you like at 10 or on your own schedules and please post your results.  I hope everybody has a great weekend!

Bootcamp WOD:
800m Run (once around the whole Great Lawn Oval)
40 Pullups (use swing rows if required, kipping, jumping all legit)
40 Pushups (scale to knees if required)
400m Run (down to the Delacorte Theater and Back)
40 Pullups (use swing rows if required, kipping, jumping all legit)
40 Pushups (scale to knees if required)
800 m Run (once around the whole Great Lawn Oval)

Post thoughts/results to Comments.

PS.  If you are not aware, check out the main site (crossfit.com) across the weekend for latest updates on the 3rd Annual CrossFit Games out in California.  Some of the fittest people on the planet duking it out CrossFit style.  We’ll be there next year!

5 Rounds for time of:
500m Row
21 Thrusters, 95#

Hope to see everybody 10AM Saturday at the Pinetum.

Another gorgeous evening in Central Park!  Met up with Mike this evening for some Skills and Drills.  After a brief warm-up, we spent a couple of minutes practicing double unders and kipping pull-ups then finished strong with a Tabata mash up of Squats, Pushups and Situps. 

WOD:
Tabata Squats (20 secs on 10 secs off for 4 minutes)
Tabata Pushups (20 secs on 10 secs off for 4 minutes) 
Tabata Situps (20 secs on 10 secs off for 4 minutes)  

Score is sum or reps summed across the three intervals.  Nice work Mike.  Post thoughts/results to Comments.

Kayti will be doing Pullups before the summer is out!  I can see the determination in her eyes.  We worked some pullup strength training (negatives and ring rows), threw in a little OHS refresher and concluded with a tasty WOD.

WOD:
For time:
3 rounds of
400m Run
30 Air Squats
15 Knees to Elbows

Nice work!  Thoughts/results to Comments.

Met up with the boys this evening for session 1 of their 5 session Olympic Lifting Crash Course.  We got sidetracked at first practicing some Hand Stands then hopped into the Burgener Warmup and the Hang Power Snatch.  Focused on finding the “explosion point” and staying on the heels as long as possible and getting under the bar quickly.  Nice work gents; next week the Snatch Skill Transfer Exercises will get you comfortable working down in the hole.  We then worked an aggressive variation of yesterdays Skills and Drills WOD.

WOD
For time:
4 rounds of
400m Run
50 Air Squats
25 Hanging Knees to Elbows.

Speed award to Smooth.  Form and tenacity award to Game.

Results/thoughts to Comments.

Second installment of the latest Oly Crash Course this morning.  Not to jinx anything, but as crappy as the weather was in June, there’s been some goodness in the air this July.  Hope this holds.  Met up with Kiley and V-Daddy this morning for a review of the Burgener Warmup and an intro to Skill Transfer Exercises for the Snatch.  We worked on the Pressing and Heaving Snatch Balance, Snatch Balance, Overhead Squat and the Sots Press with PVC, then capped the morning off with a skills oriented WOD.

WOD:
“Skillin’ like a Villain”
200m Sprint
30 Pressing Snatch Balance
200m Sprint
30 Snatch Balance
200m Sprint
30 OHS
200m Sprint
30 Sots Press

Thoughts/results to Comments.

For time:
21, 18, 15, 12, 9, 6, 3 reps of
Front Squats, 185#
GHD Situp

Do 21 Front Squats, 21 GHD Situps, 18 Front Squats, 18 GHD Situps..and so on.

6:30 AM and 7:00 PM Skills and Drills WOD below.  

Happy to welcome a new member Mike to the CF Metropolis Club!  Mike previously trained at a CrossFit affiliate in Florida, and has recently moved back to NY.  Thanks for coming out this morning, and nice effort.  You’ll get that intensity back in no time!

For time:
400m Run
3 rounds of
40 Air Squats
20 Hanging Knees to Elbows
400m Run

Post thoughts/results to Comments.

Perfect weather today, and a great final session to wrap up the latest evening Crash Course.  Met up with West Coast Kayti at the Pinetum and got introduced to the Muscleup and the Kipping Pullup then finished strong with a CrossFit classic; Cindy.  Nice work on completing your Crash Course Kayti, we’ll be seeing you soon for more WODs and continued skill development (you’ll be busting out kipping pullups before the summer is out!).

“Cindy”
AMRAP in 20 Minutes of
5 Pullups (sub ring rows)
10 Pushups
15 Air Squats

Pics below.  Thoughts to Comments. 

“Murph”
For time:
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

Partition the pulls, push and air squats as you see fit.
This is one of the classic, more challenging body weight CrossFit WODs out there.
Enjoy!

Post to Comments.

“Jason”
For time:
100 Squats
5 Muscleups
75 Squats
10 Muscleups
50 Squats
15 Muscleups
25 Squats
20 Muscleups

Met up with West Coast last evening for the latest installment in the Evening Crash Course.  Introduced the High Hang Power Snatch via the Burgener Warmup followed by a WOD to reinforce the movement.  Nice work Kayti!  And holy cow, wouldn’t you know; it didn’t rain until we were finished the session! 

WOD:
“7-7-7″
7 rounds for time of:
7 HHPS w PVC
7 OHS w PVC
7 Burpees

Thoughts/results to Comments. 

5×3 max effort Squats
5 sets of 3 reps each of max effort back squats.  No time component, then;

“Randy”
For time:
75 Power Snatch with 75#

Bar from the ground, caught overhead in the partial squat or “power” catch landing.

I think most everybody will be out of town this weekend, so no Bootcamp.  If I am wrong and you are around though, please shoot me an email to let me know and we’ll fire up a WOD. 
Have a safe and relaxing weekend.

Finished up the latest Crash Course with Game, Smooth and Warrior last evening.  We introduced the kipping pull-up and the muscle-up.  And these guys rocked it.  Everybody got muscle-ups essentially on their first try which is awesome; must be my stellar coaching, that or the excellent shoulder strength these guys bring to the table.  Really nice work gents.  Seriously, it takes most folks a couple weeks of practice to finally get a muscle-up.  Everybody also made great progress on the kipping pull-up (stick with it Pete).  I’m sure you all will be there soon.  We finished the session with a 1/2 Cindy. 
Great job on your Crash Course, really enjoyed training with you guys.  Now you are ready to graduate on to bigger and better things; More CrossFit!  Have a great 4th!

 A lovely evening of Crash Course sessions on Tuesday.  Of course it rained, but no fear CF Metropolis marches on!  We are so used to the rain by now.  

Met with West Coast Kayti to work through the Deadlift and Sumo Deadlift High Pull and a variation on Fight Gone Bad.  Then we met with Jamie Game to make up a session on the Olympic Lifts.  We introduced the Burgener Warm-up and the High Hang Power Snatch.  We finished with a technique oriented WOD.

Kayti WOD:
3 rounds of:
1 minute Air Squats
1 minute SDHP w 15#
1 minute Tuck Jumps
1 minute Push Press w 15#
1 minute Jump Rope
1 minute Rest
Score is total of all reps summed across rounds.

Game WOD:
“7-7-7″
7 rounds for time of:
7 High Hang Power Snatch w PVC
7 OHS w PVC
7 Burpees

Nice job guys, inclement weather and all.  Post thoughts/results to Comments.