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

Bootcamp has now become Kryptonite Hour at the body shop.  Nice work Mike, Doc and newbie Rudd.  And congrats to Phillip for completing the first Crash Course at the new location this afternoon; welcome to the club! 

We’re just getting warmed up; we got lots of shiny new gear to look forward to playing with.  Reminder; our new hours and rates go into effect as of Tuesday the 3rd.  See “Schedule/Rates” for the details. 

WOD:
50 Double Unders
21 Thrusters 45#
21 Burpees
15 Thrusters 45#
15 Burpees
9 Thrusters 45#
9 Burpees
50 Double Unders

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Friends – we will officially open at 327 E 84th St. on Tuesday Nov. 3.  The new schedule and membership rates will be in effect.  Please view the “Schedule/Rates” tab for details (it’s changed recently). 

*Purchase a multi-month membership between now and Nov. 15 and receive a 10% discount.* 

Follow the link on Schedule/Rates tab to sign up.

See everybody at Bootcamp on Saturday!

Saturday Bootcamp is at the Body Shop at 10AM

The first Crash Course at the Body Shop is Saturday at 11AM.  Contact Us to sign up.

Skills:  Pistols
WOD:
4 rounds of:
20 Wallball shots
20 Double Unders

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Sooo..its official.  This morning was the last WOD at the Pinetum.  We are moving indoors to the Body Shop at east 84th.  I’m gonna miss Central Park, but time to take this to the next level.  Thanks to everybody whose been out there in the rain, cold, heat etc. working your asses off.  See you indoors – Lots of new things to learn, new equipment to play with.  It’s going to be pretty darn fun.  Stay tuned for new schedules and membership details.

Thanks gents for coming out this morning. 

Skills:  Pistols
WOD:
50 Double Unders
25 Knees to Elbows
40 DU
20 K2E
30 DU
15 K2E
20 DU
10 K2E
10DU
5K2E

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The gym is coming to life!  Some flooring down and new equipment out. 

Skills:  Pistols
WOD:
20 min AMRAP
4 Pistols (2 a side)
8 Honest Pushups
20 Abmat Situps

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WOD:
For time:
Rent massive massive diesel truck in Queens
Drive to Lancaster PA in said diesel truck to Christians Fitness Factory
Get mildly lost only twice (Mapquest – what the hell?)
Realize that a massive truck drives much slower than Mapquest says, take way longer than expected
Have truck Break Down
Lock keys in truck while waiting for mechanic
Have mechanic fix truck (after breaking in), but tell you not to turn it off again, cuz it might not start again (he started it by hitting it with a hammer)
Pick up 10,000lbs of rubber floor mats with fork lift
Pick up 2,000lbs of bumper plates with fork lift
Pick up med balls, kettlebells, iron plates, squat racks, GHD
Drive back to Manhattan – Arrive around 11:30PM
Unload, (by hand!) all of the above into 3rd Floor Space
Mid WOD Half gallon whole milk, peanut butter snack
One by one carry 93, 108lb floor mats off of truck, onto elevator, into 3rd floor
Smooth talk an angry neighbor out of calling the cops for noise
Drop off Truck in Queens
10 Burpees
No, actually we didn’t do Burpees

Post to Comments.  Big Red gets the “Stud of the Year” award for coming along and hauling all this stuff with me.  My hero.  Awesome.

Nice effort this morning gents, good to see you out there at the Pinetum even with the seriously crappy weather.

Skills: Pistols, Knees to Elbows
WOD:
400m Run
40 Pullups
40 Pushups
20 K2E
20 Pistols (10 a side)
400m Run

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For those of you who didn’t get the comment by Red on the previous post, tonight’s WOD is canceled due to mechanical failure.  And by mechanical failure I mean explosive diarrhea………kidding.  Eric was, in fact, driving tens of thousands of pounds of gear through the rain somewhere on the Eastern Seaboard when his truck broke down.  His arrival in NYC is TBD.

Good luck on the NJ Turnpike Eric.  I knew driving this truck simply wouldn’t cut it, but you had to do it your way.

A little bit ‘o rain this morning gave us some mud to play with at the Pinetum.  Quote of the day courtesy of Lisa (after a few rounds of rainy pushups) - “I’ve never been this dirty before, ever.  I was a dancer!!”.  Awesome. 

Skills:  Pistols, Knees to Elbows
WOD:
20 min AMRAP of:
4 Pistols (2 a side)
6 Knees to Elbows
12 Pushups

What’s a Pistol?  Click Here.

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Reminder:  Gear arrives tonight.  7:00PM WOD As Many Rounds as it Takes to Unload 10,000lbs of rubber mats, bumper plates, squat racks, med balls, barbells.  Be there or be square.

Announcements:
1)Tuesday nights WOD: As Many Rounds as it Takes to unload 26′ foot truck filled with floor mats, bumper plates, med balls, squat racks, kettlebells.  Meet at the Body Shop at 7, drag floor mat off truck, drag on to elevator, repeat as necessary. 
2)  We’ll be kicking off our first Crash Course at our new location this coming Saturday the 31st.  Newbies out there, sign up now by sending us an email.  You can find details about the Crash Course under “Get Started” and “FAQ”.   

Skills and Drills:
Morning:  Tues, Wed, Thurs at 6:30AM at the Pinetum in Central Park
Evening:  Tues, Wed, Thurs at 7:00PM at the Body Shop (East 84th)

Bootcamp:
Saturday at 10AM at the Body Shop

Crash Course:
Inaugural Crash Course at the Body Shop – Saturday 11AM – 3PM; please email to sign -up.

Please post or email what sessions you plan to attend.

Good showing this morning folks.  The weather turned out to be aok, almost balmy in fact.  Tonya again gets the ”Loudest Expletive Award”, delivered at peak volume to a crowd of families and children on the swing set during the last round of her squats.  What can you say, CrossFit can get emotional! 

WOD:
1/2 “Murph”
800 m Run
50 Pullups
100 Pushups
150 Air Squats
800 m Run

Post to Comments.  Look at all those pearly whites! 

Read about Murph.

Murph gets 2 Thumbs Up

A little experiment tonight; see if we can do sprints on 84th street.  Mike, Jimmy, Big Red mingled in traffic and survived.  The sidewalk burpees scared a few dogs, but the passersby did the New York thing and just looked the other way.   

WOD:
4 rounds for time of:
Run to end of street and back
10 Burpees
20 Air Squats

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Last night’s WOD seemed so potent, figured we’d test it out on this morning’s crew as well.  Yep, still potent. 

Skills: Pullups
WOD:
5 rounds for time of:
100ft Walking Lunge
30 Double Unders
30 Pushups

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Big CF Metropolis welcome to Jimmy and Matt tonight.  And of course happy to see my feisty gals Red and Tonya who cursed me out the entire workout, but managed to gut it out with a smile in the end.

WOD:
5 rounds for time of:
100 ft Walking Lunge
30 Double Unders
30 Pushups

Post to Comments.  As a reminder Thursday 6:30AM WOD at the Pinetum in Central Park, Thursday 7:00PM WOD at the Body Shop. 

Nice work this morning folks, glad to see Lisa back in action.

Skills:  Pullups
WOD:
4 rounds for time of:
40 Box Jumps
40 Situps

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Still nothing but an open concrete space, but we managed to bust a quality WOD.  Mark your calenders; I will be pulling up next Tuesday evening with a big ass rental truck with about 10,000 lbs of gear and rubber flooring inside.  Next Tuesday’s WOD:  As Many Rounds as It Takes to unload and move 10,000lbs.  3-2-1 Go.  Please join in; its going to be awesome.  Bumpers, med balls, kettlebells, squat racks, barbells and lots and lots of rubber flooring.

Skills:  Honest Pushups
WOD:
Tabata Squats/Burpee Mash-up
Repeat
20 secs of Squats, 10 secs Rest
20 secs of Burpees, 10 secs Rest
for 8 minutes.

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Good effort this morning Doc, Chiann and Andy. 

Skills: Pullups
WOD:
4 rounds for time of:
400m Run
10 Burpees

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Reminder; this evenings session will be at the Body Shop on the Upper East Side at 7PM.

Morning Skills and Drills – Tues, Wed, Thurs at 6:30AM at the Pinetum
Evening Skills and Drills – Tues, Wed, Thurs at 7:00PM at the Body Shop

Bootcamp – Saturday at 10AM, location TBD

Please post or email if you plan to attend.

Happy to report we held our inaugural (say that ten times fast) Bootcamp WOD at the Body Shop this morning.  The raw concrete and dirty floors were no deterrent for Mike, Doc, Big Red and newbie Lauren as they blasted through the first ever CF Metropolis Bootcamp WOD at our new home.  Awesome job!

WOD:
20 min AMRAP
5 Honest Pushups
10 Double Unders
15 Air Squats

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Last minute change here - tonight’s 7:15 Skills and Drills – let’s meet at the body shop for the first ever WOD at our new box.  I guarantee you we will do burpees.  If anybody wants to just swing by to see the place, I’ll be there from 7:00 to about 8:30.

See below post for location details.

Its official folks; we’re going live!

It has come time to move out of the park and take your fitness experience to the next level. 

I humbly announce that CrossFit Metropolis will open its doors at 327 East 84th St,(btw 2nd and 1st) effective immediately.  We’re on the north side of the block above the Body Repair Shop (Autobody that is).  Look for a big arse grungy concrete building.  We have a huge concrete box waiting for us to turn into the perfect CrossFit gym.  Barbells, Bumpers, Squat Racks, Rings, Ropes, Boxes, Pullup Bars will all start arriving in the next couple of weeks.     

We will begin using the space immediately (in its primitive and barren state) but the Grand Opening will be on Nov. 21.  Mark your calenders;  Pizza, Beer, WODs.  Details to come. 

Many thanks to all of you that have been coming out to train rain or shine all summer!  We exist because of you.  Just you wait and see what you will be able to accomplish once we get fully up and running.   

Also many thanks to the other area affiliates (TheRock, Brooklyn Barbell, SouthBrooklyn, Gotham,Long Island City, Queens, NYC, CFE-NYC, Harlem, eXodus) for passing on knowledge and insights and I look forward to being part of this community.

And of course thanks to all the folks at CFHQ for given us the chance to succeed.  Fingers crossed.

Big welcome to newbie Doc this morning.  Nice work.

Skills:  Overhead Squats, Double Unders
WOD:
400m Run
3 rounds of:
25 OHS w PVC
25 Honest Pushups
400m Run

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Skills:  Pullups, Double Unders
WOD:

Superman:
5 rounds of:
21 Thrusters w PVC
21 Pullups

Superboy:
5 rounds of:
15 Thrusters w PVC
15 Pullups (sub ring rows)

Whats a Thruster?  (this link is kind of loud, so turn down your speaker at work before you open)

Modern Man a Wimp - yes, but we’re changing that one WOD at a time.

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Skills:  Double Unders
WOD:
Superman:
5 rounds of
100 ft Walking Lunge
10 Burpee Box Jumps

Superboy:
4 rounds of
100 ft Walking Lunge
8 Burpee Box Jumps

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Skills and Drills:
Morning – Tues, Wed, Thurs – 6:30AM at the Pinetum
Evening – Tues, Wed, Thurs – 7:15 PM at the Pinetum

Crash Course:
Tues, Thurs – 6:15PM at the Pinetum

Bootcamp:
Saturday – 10AM at the Pinetum

Please email if you plan to attend.

Awesome turnout this morning, great work everybody.  Mike, Chiann, Lisa, Tonya and newbie Ginger got a hearty warm-up, followed by some Double Under practice and a modified Jackie for the WOD.  Give yourself a pat on the back for getting Double Unders! 

Post to Comments.
WOD:
10 Burpees
800m Run
40 Box Jumps
40 Pullups (sub ring rows)
10 Burpees

REMINDER:  Coach Glassman is in Harlem this evening (6PM kick-off) and Brooklyn on Saturday.  See below post for details.

*SPECIAL EVENTS*
The founder of CrossFit, Greg Glassman, will be in New York City this week giving free “CrossFit 101″ Q&A sessions.  Coach Glassman is an excellent speaker and these sessions are designed to address any and all CrossFit questions you may have.  Highly interactive, personal and informative and open to the public.  You have two chances to join the dialogue; one on Thursday evening in Harlem.  One on Saturday in Williamsburg.  Please email me to reserve a spot.  These sessions fill up very quickly so please email me now.  Believe me, you don’t want to miss this.  Details below:

Thursday, October 8th, at 527 West 125th Street.  Coach arrives at 5, and officially starts at 6PM.  
And
Saturday, October 10, 2009
At The Brooklyn Barbell Club
221 North 8th St. (between Driggs and Roebling)
Brooklyn, NY 11211
9:00am Doors Open, Coffee
10:00am Q&A Session
1:30pm CrossFit Workout
2:00pm Beer Social
Please RSVP to info@crossfitmetropolis.com if you want to attend.  Do it now, its worth every penny (and its free). 

Skills and Drills:
Morning – Wed and Thurs at 6:30AM at the Pinetum
Evening – Tues at 6:30PM at the Pinetum
(thurs will be in Harlem listening to Coach)

Crash Course:
Tues 6:30AM Session 5 with soon-to-be-not-so-newbies
Mon & Wed 6:30PM Session 1 &2 with newbies

Bootcamp – Bootcamp is self-serve, I’ll be listening to Coach Glassman speak Saturday morning at the Brooklyn Barbell Club, and so will you. 

See ya’ll out there!

Great turnout for Bootcamp!  Big CF Metropolis welcome to newbies Stephen and Lisa.  And great to see some of the original gangsters out for a WOD – World Bank, UN, Jonas, the Marathoners!  Hope to see you all again soon.

WOD:
CrossFit Baseball:
Bases separated by app. 100m.
1st Base – 15 Ring Rows
2nd Base – 7 Burpees
3rd Base – 15 Box Jumps
Home Plate – 15 Air Squats

Score as many runs as possible:  run around the bases as fast as possible, stopping to perform the prescribed movement at each base.  Finishing the Squats at Home Plate scores a run.

Pics below.  Post to Comments.

The Reds plus newbie Tonya (great work!) out this evening.  Everybody got Double Unders tonight which is awesome.  Now you are officially cool!  Double Cool. 

WOD:
10 Double Unders
40 Pushups
10 DU
40 Ring Rows
10 DU
40 Situps
10 DU
40 Box Jumps
10 DU

 Sorry no pics, forgot the camera tonight.  Post to Comments.

Session 4 – Intro to Olympic Lifting with the gang this morning.  After a solid warm-up we jumped (and landed) into the Burgener Warm-up as a tool to learn the High Hang Power Snatch.  Its all about jumping and landing, creating momentum on the bar through the hip, lead with the elbows not the hands.  Jump and Land!  Nice work folks.  Session 5 – Basic Gymnastics next Tues.

WOD:
“7-7-7″
7 rounds for time of:
7 Hang Power Snatch w PVC
7 OverHead Squats
7 Burpees

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Big Red in tha House!

WOD:
4 rounds of:
400m Run
25 Box Jumps
25 Ring Rows