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

Another Red Headed Tri-Fecta for Skills and Drills.  Happy to see Little, Medium and Big Red all out for the evening WOD.  After a thorough strength warm-up we got at it.  The boys made up Angie from the other day and Red did some running/lunges and box jumps.  Pics below, thoughts to Comments.  See ya’ll out there again Wed and Thurs at 6:30PM. 

WOD:
“Angie”
100 Pullups (can sub ring rows)
100 Pushups
100 Situps
100 Air Squats 

Little Red WOD:
400m Run
3 rounds of
100 ft Walking Lunge
10 Box Jumps
400m Run

Fall is definitely here!  Refreshingly chilly morning for session 3 of the latest Crash Course.  Mike, Chiann and Andy worked the Deadlift and Sumo Deadlift High Pull (SDHP)and finished with a modified Fight Gone Bad WOD.  Keep a big chest, and fight to maintain that lumbar curve.  On to an intro to the Oly lifts on Thursday.

WOD:
3 rounds of:
1 minute Air Squat
1 minute SDHP w PVC
1 minute Box Jumps
1 minute Push Press w PVC
1 minute Jump Rope
1 minute Rest

Post Wod_Large_Medium_Small

Skills and Drills:
Tues, Wed, Thurs at 6:30 PM at Pinetum

Crash Course:
Tues and Thurs 6:30AM Session 3 & 4 at Pinetum

Bootcamp – TBD

See y’all out there.

Here’s a WOD, I hope a few of you will gather in my absence and charge on.  10AM Pinetum.  An oldie but goodie:

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

Superboy do 75 of each, Lois Lane do 50 of each.  Complete all pullups before moving on to pushups etc.  Enjoy!!

Session 2 with the newbies this muggy humid morning.  It was a great day to introduce the overhead series; Press (get that head outta the way), Push Press (dip and drive), Push Jerk (jump and land).  Keep that torso vertical.  We rounded out the session with the following WOD.  Nice work, see you next Tuesday for the deadlifts. 

WOD:
10 minute AMRAP of:
20 Push Press (PP) w PVC
10 Burpees

Post to Comments.

We had the perfect storm last night; Red, Medium Red and Big Red all showed for the Skills and Drills.  Awesome.  I’m not sure what this confluence of events will do to the space-time continuum, but I’d be careful today.  After a thorough warm-up we proceeded to WOD followed by some Double Under practice during which Big Red busted his first Double Under!  Heck Yeah.

WOD:
5 rounds for time of:
100 ft Walking Lunge
10 Burpee Box Jumps

Pics below, thoughts/results to Comments. 

A Reminder:  tonight (Tuesday) for Skills and Drills at 6:30PM we are meeting with CrossFit Endurance NYC (cfenyc.com) to improve our Running technique and get in some Running Skills and Drills.  We are meeting by the coffee stand at the southwest entrance to Central Park off Columbus Circle right by the huge statue.  We’ll bring our belongings with us into the Park where we will work out.  Come on out!

Big CF Metropolis welcome to the latest round of Newbies taking the Crash Course.  Mike, Andy and Chiann met bright and early this morning for Session 1.  We covered the Squat, Front Squat and Overhead Squat and finished with a run/squat WOD.  Remember to break parallel, keep that nice neutral spine, and drive through the ass and heels.  See you on Thursday for the Press Series.  Nice job today!

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

Group Pic below.  Post thoughts/results to Comments.

Post WOD_Newbies

Special Session:
Tues 6:30PM – Running WOD with CrossFit Endurance NYC; meet at Columbus Circle - come out and get your Run On!

Skills and Drills:
Mon, Wed, Thurs at 6:30 PM at Pinetum
Wed at 6:30AM at Pinetum

Crash Course:
Mon 7PM Makeup Session at Pinetum
Tues and Thurs 6:30AM Session 1 & 2 w Newbies at Pinetum

Bootcamp – TBD

See y’all out there.

I’m out of town for a Olympic Lifting Certification; posted below is a Bootcamp WOD.  Feel free to gather at 10AM at the Pinetum and WOD it up.  Enjoy!

WOD:
For Time:                                        
Superman:                                        Superboy:                      Lois Lane:
800m Run                                         400m Run                     400m Run
50 Pullups                                         35 Pullups                      20 Pullups
50 Pushups                                       35 Pushups                    20 Pushups
50 Hanging Knees 2 Elbows        35 K2E                             20 K2E
50 Air Squats                                   35 Air Squats                20 Air Squats
800m Run                                         400m Run                      400m Run

Nice job tonight folks.  This was a tough WOD and you all gave 100%.  We did a modified “Daniel”, a hero WOD, named in honor of a fellow CrossFitter that was killed in Iraq.  I was stoked by everybody’s effort tonight; very rewarding to have you guys out and giving 100%; nights like this make me love my job!  Have a good weekend everybody.

WOD:
Superman:
For time:
50 Pullups
400m Run
21 Burpees
800m Run
21 Burpees
400m Run
50 Pullups

Superboy:
35 Pullups
400m Run
15 Burpees
400m Run
15 Burpees
400m Run
35 Pullups

Sub ring rows for pullups.  Please post to Comments.

Big props to my girl Kayti for making it out this evening.  After a thorough warm-up we did some Double Under practice and proceeded with:

WOD:
“Annie”
50 Double Unders
50 Situps
40 DUs
40 Situps
30 DUs
30 Situps
20 DUs
20 Situps
10 DU
10 Situps

Awesome job!  Post to Comments.

The Reds made it out this evening; Red and Big Red for a little Skills and Drills action.  And Gus of course.  After warm-up we did a bunch of Ring Rows – 100 to be precise.  50 ring rows for time, 1min 30 sec rest, 50 more ring rows for time.  Good fun.  We then finished with:

WOD:
4 rounds for time of:
30 Box Jumps
30 Sit-ups

Post to Comments. 

Slight changes to Skills and Drills this week; adding a Wed. session and foregoing the mornings this week. 

Skills and Drills:
Tues, Wed and Thurs, 6:30PM at the Pinetum

Crash Course:
Aaron, Laura make-up session TBD

Bootcamp:
Bootcamp will be self-serve this week.  10AM at the Pinetum.  I will be up in Boston for an Olympic Lifting Certification all weekend. 

Hope to see you all out there this week!

Hope to see you all out there; Saturday 10AM at the Pinetum!  Rain or shine.

Our fellow Crossfitting brethren over at CrossFit Virtuosity/Brooklyn Barbell Club are running 3-month strength training intensives beginning this month.  They are offering two courses: Starting Strength (the dead, presses, squats) and Olympic Lifting (snatch, clean & jerk).   Starting Strength starts September 9th (there’s still time to register!)  Olympic Lifting starts September 22nd.  

Go on over to www.brooklynbarbell.com for more information!

Hope everybody can make it out for the CF Metropolis Social – Thursday Sept. 10th.

Who:  The CF Metropolis Community and all associated friends and family.
What:  A WOD followed by drinks at Back Page (83rd and 3rd).
Where:  We’ll have a WOD at the Pinetum, then hit up Back Page 83rd and
3rd after for some sodas.
When: Thursday Sept. 10th, 7:00PM if you want to join the WOD, 8:00ish PM if you want to just join the drinking.

Great sessions this evening.  Red, Kiley and Kayti were out for Skills and Drills and then the not-so-Newbies finished up their Crash Course right afterwards. 
During Skills and Drills we got out the Rings and reviewed the Muscle-up; a lot of work but you guys will get there with continued practice.  We then made up the Bootcamp WOD from this past Saturday.
Then for the Crash Course we introduced basic CrossFit gymnastics.  Spent a bit of time getting used to the Rings, then tried Ring Dips before working through the Muscle-up progression.  From there we hopped on the high bar and got a brief intro to the kipping pullup.  We then finished with an all time CrossFit classic WOD – Cindy.  Excellent job guys, congrats on completing your Crash Course.  Now; go forth and CrossFit!

Skills and Drills WOD:
10 Burpees
40 Pullups
10 Burpees
40 Pushups
10 Burpees
40 Box Jumps
10 Burpees

Crash Course WOD:
1/2 Cindy:
10 minutes AMRAP
5 Pullups (sub ring rows)
10 Pushups
15 Air Squats

Post thoughts/results to Comments.

Skills and Drills:
Tues – 6:30 PM
Thurs – 6:30 AM, 7:00 PM
Don’t forget the CF Metropolis Social Thursday evening after the Skills and Drills WOD.  Beers to celebrate CrossFit and NFL season opener (thanks Fried for the reminder).  Meet at Back Page 83rd and 3rd for beers after the WOD. 

Crash Course:
Tues – 7:15PM Session 5 w Newbies
Wed – 6:30PM Oly w Boys

Hope everybody had a great holiday weekend; see you out there.

Bootcamp is Self Serve this weekend.  I’ll be away climbing, but please gather at the Pinetum and WOD it up.  10AM Saturday.  Enjoy and have a great weekend!

WOD:
Superman:
For time, in order:
10 Burpees
40 Pullups
10 Burpees
40 Pushups
10 Burpees
40 Box Jumps
10 Burpees

Superboy:
7 Burpees
30 Pullups
7 Burpees
30 Pushups
7 Burpees
30 Box Jumps
7 Burpees

Lois Lane
5 Burpees
20 Pullups
5 Burpees
20 Pushups
5 Burpees
20 Box Jumps
5 Burpees

Post to Comments.

Good session with the gents this evening.  Nice work on a difficult set of moves.  Got a little stymied by the Hang Power Snatch, but you’ll get it, stick with it.  We got introduced to the Burgener Warm-up and then put it all together with the Hang Power Snatch.  Jump and Land boys!  Then finished with a nice WOD as the day light faded.  Hope everybody has a great Labor Day Weekend! 

WOD:
“7-7-7″
7 rounds of:
7 HPS
7 OHS
7 Burpees

Post to Comments.

Found myself flying solo this evening for Skills and Drills; Labor day weekend getting in the way for most people I think.  Since I had my Rings I put myself through Ryan.  Thanks to Jourdan for keeping time, and hello to the lovely family from Greece.

WOD:
“Ryan”
5 rounds of:
7 Muscle Ups
21 Burpees

Lots of Oly action in the Pinetum Wednesday evening.  Tim the T-Bone made up the Oly session of his Crash Course and Fried and the Brick worked through Session 3 of their Oly Crash Course.  TBone got introduced to the Burgener Warmup and Fried and Brick reviewed the Skill Transfer Exercises and then we transitioned from the Hang position to a full Snatch from the shins.  Good stuff gents.  I do believe, of all the poor saps out there running laps or doing some strange “lean back and pull on the band that you’re paying your trainer $100/hour to hold”, you guys were doing the coolest workout.  And you now know how to Snatch; and you can’t beat that with a PVC stick.   

TBone WOD:
“7-7-7″
7 rounds of:
7 HPS w PVC
7 OHS
7 Burpees

Fried/Brick WOD:
3 rounds of:
1 minute HPS w PVC
1 minute OHS w PVC
1 minute Snatch Balance w PVC
1 minute alternate one arm dumbell snatch w 15#
1 minute Rest

Pics below, Post to Comments.

Friends!  Let’s have a get together!  Thursday Sept. 10th; save the date.
Details below.  Feel free to bring along friends and family.

Who:  The CF Metropolis Community and all associated friends and family.
What:  A WOD followed by drinks at a nearby watering hole.
Where:  We’ll have a WOD at the Pinetum, then find a bar nearby for sodas.
When: Thursday Sept. 10th, 7:00PM if you want to join the WOD.  8:00ish PM
if you want to join the drinking.  Drinking establishment TBD.

Session 3 this evening with the latest crop of soon to be not newbies; Big Red, Beefcake and Round 4.  We worked the Deadlift (DL) and Sumo Deadlift High Pull (SDHP) as the sun set and then finished with a modified Fight Gone Bad.  Pop that hip (SDHP), Dip and Drive (PP), ass out, fold over the bar (DL).  Get on those heels.   

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

Mike was flying solo this evening for Skills and Drills, even with a serious case of the H1N1, avian, bovine, swine flu.  After some Ring work as a warm-up we did a modified Jackie.  Mike ran the 800m at a ridiculously slow pace, BUT, as it turns out that was because he stopped to use the bathroom on his way ’round the oval.  Coming soon to a WOD near you, 4 rounds 100 ft Walking Lunge, Public Urination.  For time.

WOD:
“Modified Jackie”
800 m Run
50 Box Jumps
50 Pullups

As always, Post to Comments.

CrossFit has been good to Elove.

Chubby Elove_Red_Heady