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

Thanks to Kiley for getting me out and pushing me through a WOD this evening.  Its amazing what a little competition can do to keep you moving.  We did: 

WOD:
800 m Run
50 Box Jumps
50 Pullups
400 m Run
50 Box Jumps
50 Pullups
800 m Run
Fun.

Perfect evening for a little Snatch action.  Brick and Fried came out for session 2 of the Oly Crash Course.  After a warm-up and a review of last session (Burgener Warm-up) we introduced the Snatch Skill Transfer exercises; the Pressing Snatch Balance, Heaving Snatch Balance, Snatch Balance, OHS and Sots Press.  We finished with:

WOD:
“Skillin’ like a Villian”
200 m Run
25 Pressing Snatch Balance w PVC
20o m Run
25 Snatch Balance w PVC
200 m Run
25 Sots Press w PVC
200 m Run
25 OHS w PVC

Thoughts/results to Comments.  Nice work gents. 

Morning Skills and Drills – Tues &Thurs 6:30AM at Pinetum
Evening Skills and Drills – Tues & Thurs 6:30PM at Pinetum
Bootcamp – TBD

Oly Crash Course w Fried, Brick – Mon & Wed at 6:30PM at Pinetum
Crash Course w Newbies – Tues & Thurs & 7:15PM at Pinetum

Please email if you plan to attend, and always open for other sessions if anybody is looking for a WOD just shout.

Tropical Storm Danny swung through this morning, just to say hello, which was nice.  Its been a while since it rained all weekend..oh wait..its been doing this all summer! 
Anyway, the rain was no deterrent to the World Bank Bostrom (great to see you again!) who came out for Bootcamp and Tim T-Bone who came out to make up a session of his Crash Course that he missed last week.

In a little experiment, Bostrom did 1/2 Cindy, which was the same workout he had done quite some time ago when I last saw him.  How’d it feel?

T-Bone was introduced to the overhead series; Press, Push Press and Push Jerk and then we finished with a lovely rain soaked burpee/push press WOD.

WOD:
10 min AMRAP
10 Burpees
20 Push Press w PVC

1/2 Cindy:
10 min AMRAP
5 pullups
10 pushups
15 air squats

Post thoughts/results to Comments.  
 

Rain and Sweat_Bostrom Elove

See everybody at 10AM Saturday at the Pinetum.  Rain or shine; it’ll be fun.  Guaranteed to start your weekend off right!

Well, we still ran out of daylight, but we had a great WOD and excellent skill session with the latest Crash Coursers’.  And we even managed to get a couple of photos in pre-darkness.  After warming up and working out some of the soreness from last session, Jourdan, Laura and Aaron settled in for round 2 of the latest Crash Course.  We introduced the Press, Push Press (Dip and Drive), and Push Jerk (Jump and Land) all with PVC.  Remember; drive through heels, full hip extension, vertical torso, vertical bar path.  We finished up with a tasty little AMRAP:

WOD:
10 min AMRAP
10 Burpees
20 Push Press w PVC

Nice work folks.  Post to Comments.     

In keeping with a theme this week, we busted out the Rings tonight for some more L-Sit work in our “Skills” portion of tonight’s session.  Red, Kayti, Mike and newbie Heather strolled into the Pinetum for another dose of fitness nirvana.  After the Ring work we did a Team WOD.  It was the Red Heads vs. the Blondies.

WOD:
20 min AMRAP
5 Burpees
10 Overhead Squats w PVC

One partner does one round, then switches and rests while the other partner does a round.  One round at a time, tag team style.  As many rounds total as a team.   

Results/thoughts to Comments.

It wasn’t on the schedule, but Kayti, Red and I met up at the Pinetum after this evenings Oly Course and decided we’d rock hard and rock long.  We busted out the Rings for some L-Sits practice and then we did:

WOD:
For time:
100 Pullups
100 Burpees
100 Box Jumps

Complete all the Pullups before Burpees before Box Jumps.  Sub ring rows if needed.  Superboy can do 75 reps of each.

Note to the rest of the crew; as tonight demonstrates, if you ever are looking for a WOD send me an email, just because its not on the schedule doesn’t mean we can’t make it happen. 
Post to Comments. 

Sweet day here at CF Metropolis.  Really enjoy teaching the Oly lifts, so happy to kick off the latest Oly Crash Course with Fried and the Brick this evening.  We worked through the Burgener Warmup and the Hang Power Snatch (Pop that hip! Jump!)  in great detail and then finished with:

WOD:
5 rounds for time of:
50 ft Walking Overhead Lunge w PVC
20 Hang Power Snatch w PVC

Thoughts/results to Comments.

Big CF Metropolis welcome to the latest crop of Crash Coursers.  Jourdan, Tim, Aaron and Laura all came out this evening for the first session of their Crash Course.  We talked “what is CrossFit” for a few minutes then headed into the Squats.  We learned the Squat, Front Squat and Overhead Squat w PVC pipes and then finished the evening with a simple yet potent couplet.  Sorry folks, no pics tonight; it got dark too quick.  And Laura, I won’t question you again; 4 rounds it is!  Nice work everybody, see you on Thursday.

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

Post time/thoughts to Comments.

Red and Mike partnered up for a team WOD this evening.  Gus was also in attendance but he mostly barked and chewed on sticks.  Lazy.  We busted out the Rings for starters, working Ring Dips and L-Sits for skill/strength work.  We then did a team WOD consisting of:

WOD:
For time as a team:
Run 400m
200 OHS w PVC
80 Strict Pullups
200 OHS w PVC
Run 400m

Nice work guys!  Pics below, thoughts to Comments.

Great Crash Course wrap-up session with Fried this evening.  One of the best weather days we’ve had in a bit; sunny, no humidity, not too hot.  Brought out the Rings this evening and we worked on some basic CrossFit Gymnastics.  Got familiar with the Ring dip, hollow position, the false grip and the Muscle-up.  We then hopped over to the bar and worked on the kipping Pull-up.  After all the skill work, we finished the session with a little intro to our old friend Cindy.  Great job Matt, look forward to seeing you for the Oly Crash Course next. 

WOD:
“Cindy”
2o minute AMRAP of:
5 Pullups (sub ring rows)
10 Pushups
15 Air Squats    

Post to Comments.

This week’s schedule is below.  Please note slight changes this week for Evening Skills and Drills. 

Morning Skills and Drills:  Tues and Thurs 6:30AM at Pinetum.
Evening Skills and Drills:  Tues and Thurs 6:30PM at Pinetum.
Bootcamp:  Saturday at 10AM at Pinetum.

Crash Course:
Session 5 w Fried:  Monday at 6PM at Pinetum.
Session 1&2 w Newbies:  Tues and Thurs at 7:30PM at Pinetum.
Oly Session 1 w Fried & Brick: Wed at 6PM at Pinetum.

The rain held off for us this morning and we had a great team WOD today.  Big CF Metropolis welcome to Aaron and Michael who came out for their first CrossFit taste test.  We broke into teams of two (Aaron and Fried, Michael and ELove) with each person completing one round, while one person rested; alternating rounds for as many rounds as possible as a team in 20 minutes. 

WOD:
20 minute AMRAP of:
5 Burpees
10 Box Jumps
15 Air Squats

Photos below.  I think my team won by default, because the other team forgot how many rounds they did!  Post to Comments.

Awesome turnout for this evenings Skills and Drills.  Welcome to newbies Justin and Jordan.  Hope to see you guys again.  Nice group photos below.  Post version/number of rounds/thoughts to Comments.

Strength/skill work:  Pullup

WOD:
20 minute AMRAP
Superman:
5 Burpees
10 K2E
30 Double Unders

Superboy:
5 Burpees
5 K2E/Knee Raise
15 DU

Lois Lane:
5  Burpees
5 Knee Raise
5 Tuck Jumps

Latest installment of the Crash Course with Fried last evening.  A little threat of rain, but in the end, pretty solid weather.  We introduced the Burgener Warm-up and the High Hang Power Snatch with PVC.  Matt picked it up quickly.  Create momentum and elevation on the bar through the hips.  Arms are along for the ride.  We finished with “7-7-7″.

WOD:
“7-7-7″
For time:
7 rounds of
7 Hang Power Snatch w PVC
7 Overhead Squat w PVC
7 Burpees

Mike and Kiley came out this evening for a little action in the humidity.  After a warmup we did some skill/strength work on V-Ups and Knees to Elbows.  We then made up a WOD from last week that everybody missed out on; Barbara, a real beauty!  Sorry gents, no photos, my camera is on the fritz. 

WOD:
Superman:
“Barbara”
5 rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats

Superboy:
5 rounds for time of:
20 Swing Rows
20 Pushups
20 Situps
20 Air Squats

Kicked off the week with the Deadlift session of a Crash Course with Matt “Frizzle”  Fried.  We briefly reviewed the press, push press and push jerk from our last sessionthen introduced the deadlift and sumo deadlift high pull.  We finished the session with a Fight Gone Bad variation of:

WOD:
3 rounds of:
1 minute Air Squats
1 minute Sumo Deadlift High Pull (SDHP) w 15#
1 minute Tuck Jumps
1 minute Push Press w 15#
1 minute Rest

Fried goes Overhead

And we’re back live here at CF Metropolis.  This week’s schedule is below.  Had an awesome week back in Maine with a couple of sweet climbing trips to Acadia and Katahdin.  Some Katahdin photos below.  

Morning Sessions:  Tues and Thurs 6:30AM at Pinetum
Evening Sessions:   Tues and Thurs at 7:ooPM at Pinetum
Saturday Bootcamp: 10AM at Pinetum

Please email if you plan to attend.  Look forward to catching up with everybody.

On Vacation!  Here is a WOD to do on your own or gather at the Pinetum.  Post to Comments.

WOD:
Superman:
4 rounds of:
15 Burpee Pullups (Burpee, then as you jump to complete burpee, grab pullup bar and pullup)
30 Air Squats

Superboy:
4 rounds of
5 Burpee Pullups
25 Air Squats

Lois Lane
4 rounds of:
5 Burpees
20 Air Squats

On Vacation!  Here’s a WOD to do on your own or gather at the Pinetum.  Post to Comments.

WOD:
Superman:
As Many Rounds as Possible in 20 minutes of:
7 Burpees
14 Box Jumps
21 Air Squats

Superboy:
AMRAP 15 minutes of:
7 Burpees
14 Box Jumps
21 Air Squats

Lois Lane:
AMRAP 10 minutes of:
7 Burpees
14 Box Jumps
21 Air Squats

On Vacation!  Here’s a WOD to do on your own or gather at the Pinetum.  Post to Comments. 

WOD:
5 rounds for time of:
800m run
2 minute rest

On Vacation!  Bootcamp is Self Serve.  Meet at the Pinetum at 10AM and bust a WOD.

WOD:
“Barbara”

Superman:
5 rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats

Superboy:
5 rounds for time of
10 Pullups
15 Pushups
20 Situps
25 Air Squats

Lois Lane
4 rounds for time of:
5 Pullups
10 Pushups
15 Situps
20 Air Squats

Complete Pullups before moving on to Pushups before Situps before Squats.  Sub swing rows for Pullups (no jumping pullups! due to high volume of pullups jumping pullups can cause injury).  Situps are however you like; anchored feet or unanchored, just be consistent.

Headed back home to the great state of Maine for a wedding, some time with the folks and a trip up Mt. Katahdin.  I will post WODs for Bootcamp and Skills and Drills for those interested to do on your own, or gather at the Pinetum and do as a group.
I hope everybody has a great week!

Excellent turnout this evening.  Welcome to the big fella from Oklahoma, Mark, and great to see Mike, Trey and family again.  As always Kiley setting the standard and Red fighting to keep up with the guys.  And of course I got to hang out with Gus.  We had a quick run through on form in Knees to Elbows and L-Sits and right into the WOD we went. 

WOD
Superman:
For time
400m run
20 L-Sits Pullups
20 Box Jumps
400m run
20 Knees to Elbows
20 Box Jumps
400m run
20 Strict Pullups
20 Box Jumps
400m run

Superboy
400m run
10 L-Sit Pullups
10 Box Jumps
400m run
10 K2E
10 Box Jumps
400m run
10 Strict Pullups
10 Box Jumps
400m run

Post results/thoughts to Comments.

Fuzzy Group Photo_Post WOD

Couple of great sessions with Fried and Kayti and new-comer Laura Wednesday evening. 

Matt continued to master the CrossFit basics with session 2 of his Crash Course.  We introduced the Press, Push Press and Push Jerk then finished with a 10min AMRAP of 10 Burpees, 10 Push Press w 15#.  Matt you’re a quick learner, you’ll be jacking weight overhead in no time.

We rounded out the evening with Kayti and Laura by introducing Laura to the Squat and the Burpee as part of our warm-up/skill development, then jumped right into a challenging WOD that the girls pounded through with flying colors.  And of course my camera batteries died so I have no sweaty group photos to show off:-(
 
3 rounds of:
1 minute Double Unders
1 minute Burpees
1 minute Situps
1 minute Air Squats
1 minute Rest 

Post thoughts/results to Comments.

Many thanks to the Brick for dragging out some of his friends for an Intro to CrossFit session.  We briefly discussed ”What is CrossFit” and then jumped right into the Squat, Burpee and Walking Lunge.  It was a fun session for me; always great to get the chance to introduce new-comers to CrossFit.  And I was very impressed by everybody’s ability to quickly learn new movements and execute with reasonable intensity.  Lets do it again soon!  Please post your thoughts/results to Comments.

Workout of the Day (WOD)
Superman:
5 rounds for time of:
100 ft Walking Lunge
25 Burpees
25 Air Squats

Superboy
4 rounds for time of:
75 ft Walking Lunge
15 Burpees
15 Air Squats

Lois Lane
3 rounds for time of:
75 ft Walking Lunge
5 Burpees
10 Air Squats

Grand finale with Smooth and Pete this evening finishing up our Oly Crash Course.  We reviewed everything we have covered, the full Snatch and Clean then added on the Jerk and the Split Jerk.  It was great fun working with you guys, there will be more to come.  I will look forward to watching your CrossFit progress.  Tear.

WOD:
4 rounds of:
10 Burpee Pullups
10 Dumbbell Snatchs, alternate arms, 15#

Post thoughts/results to Comments

Smooth DumbbellSnatch_Pete BurpeePullups

Great early morning sunshine session with Mike.  We did some strength work on the pull-up bar then a simple yet punishing WOD.

WOD:
“Stroll in the Park”
3 rounds of:
1 minute Double Unders
1 minute Burpees
1 minute Situps
1 minute Air Squats
1 minute Rest

Nice work Mike, see you Thursday.

Mike_Morning Air Squats

Excited to kick off the latest Crash Course with Fried (pr. Freed) last evening.  We briefly discussed what we are trying to accomplish with CrossFit and then quickly got moving.  After a little warm-up and stretching we introduced the Squat, Front Squat and Overhead Squat w PVC.  We then finished with a WOD to reinforce the Squats.  I think it became clear how potent these simple movements can be.  Nice work Fried, look forward to the overhead movements during our next session. 

WOD:
3 rounds for time of:
400 m Run
40 Overhead Squats (OHS) w PVC

Fried_Working the OHS

Morning Skills and Drills – Tues and Thurs @ 6:30AM at the Pinetum

Evening Skills and Drills – Tues @ 7:30PM, Thurs @ 7PM at the Pinetum.