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

This week’s Skills:  Medicine Ball Clean
WOD:
Front Squats
5-5-5-5-5

Front Squat Video Here
617lb Front Squat Video Here

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Open Gym today from 11-1.  Work on a skill, make up a WOD you missed from the week or do your own thing. 

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WOD:
For time:

Superman:
100 Air Squats
800m Run
75 Burpees
800m Run
100 Air Squats

Superboy:
75 Air Squats
800m Run
50 Burpees
800m Run
75 Air Squats

Lois Lane:
50 Air Squats
800m Run
25 Burpees
800m Run
50 Air Squats

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The Kryptonite Crew

WOD:
20 min AMRAP of:
10 Pushups
15 Abmats
20 Air Squats

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What..the Giants Lost Again?!?!

Happy Thanksgiving All!

Friday schedule: 
Morning: Closed
Evening:  5:30 and 7PM

This week’s Skills:  Burgener Warm-Up, High Hang Power Snatch
WOD:
“Annie”
50, 40, 30, 20,10
Double Unders
Abmats

Speal does Annie Video Here.

Post time to Comments.  This is a CrossFit Benchmark workout.  We’ll do this again to chart your progress in the future.

This week’s Skills:  Burgener Warmup, High Hang Power Snatch
WOD:
20 min AMRAP of:
12 High Hang Power Snatch
10 Pushups

Here is a Great Oly Lifting Video  A 185lb man Clean and Jerk 470lbs to win gold.  Awesome.  (Courtesy of my Friend Brian)

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This week’s Skills:  Burgener Warm-Up, High Hang Power Snatch
WOD:
Deadlift
5-5-5-5-5

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T-Day Week Schedule:
Mon-Wed: Regular Schedule
Thursday:  Closed
Friday:  5:30PM, 7PM
Saturday:  Back to Normal

Reminder:
The gym will be open at 11AM – 1PM on Sunday.  Come in to make up a missed WOD from this week, practice a skill, or come up with your own WOD.

WOD:
For time:

Superman:
10 Burpees
25 Pushups
25 Barbell Thrusters 45#men/25#women
400m Run
20 Burpees
50 Pushups
50 Thrusters 45/25
800m Run
10 Burpees
25 Pushups
25 Thrusters 45/25
400m Run

Superboy:
3 Rounds for time of:
10 Burpees
25 Pushups
25 Barbell Thrusters 45#men/25#women
400m Run

Lois Lane:
3 rounds for time of:
7 Burpees
21 Pushups
21 PVC Thrusters
400m Run

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WOD:
REST DAY

A well deserved Rest Day folks.  A great week of work.  Have a beer, relax, do something that makes you happy!  See ya’ll on Saturday.

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This week’s Skills:  Push Press, Handstands
WOD:
3 rounds for time of:
7 Push Press (PP)
14 Overhead Squats (OHS)
21 Burpees

Post load and time to Comments.  Use the same load for PP and OHS.  Be Safe, but Go Heavy.

This week’s Skills:  Push Press, Handstands
WOD:
4 rounds for time of:
10 KB Swings
15 Wallball Shots
20 Double Unders

Post KB load and time to Comments.

This week’s Skills:  Push Press, Handstand
WOD:
Not for time, do in any order, break sets however you like.
75 GHD Situps or 150 Abmats
300 Cheek to Ground Pushups (scale to knees if needed)
60 Seconds Total Handstand Hold (on wall and/or with a Spotter)

Annie Shows us How to do Pushups Here.

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Go read the “News” tab, over there on the upper right for Announcements regarding this weekend and Schedule changes.  Get in the habit of checking that page for News!

This week’s Skills:  Push Press, Handstands
WOD:
5 rounds for time of:
15 Push Press
30 Abmats

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Congrats to Luke and Denise; the latest Crash Course Graduates.  Now you’re ready for the big time!

Luke and Denise

WOD:
Superman:
“Burping Eva”
5 rounds for time of:
800m Run
30 KB Swings, 2 Pood
30 Burpees

Superboy:
4 Rounds for time of:
800m Run
20 KB Swings
20 Burpees

Lois Lane:
3 Rounds for time of:
800m Run
15 KB Swings
15 Burpees

Superboy, Lois Lane choose your pood.  There is a 45 min cutoff for this WOD.  Post to Comments.

Eva Sweat Angel

Just a friendly reminder, the weekend schedule is as follows:

Saturday:
10-11AM Kryptonite Hour
11-3PM Crash Course for the newbies (Sign Up Here) or email us.

Sunday:
11AM-1PM Open Gym
11AM-1PM Snatch Clinic

Skills:  GHD Situps
WOD:
For time:
Run 5k

From the body shop head west to Central Park, enter the Park and hop on the Reservoir path.  Run 1 lap around the Reservoir, leave the park, run back to the shop.  Run hard and fast.

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Intro to POSE Running Video.
More on POSE Running.
One More.

Go Heavy or Go Home

WOD:
You choose max effort of either:
Thrusters 5-5-5-5-5
Or
Deadlift 5-5-5-5-5

Post Skill and Load to Comments.

And PS.  The “Go Home” portion of the intro statement, is not actually a choice.  So you’re left with only one choice and that’s: “Go Heavy”.

Metropolis will be open from 11AM-1PM on Sunday.  Come in to make up a WOD you missed, work on a skill, organize a new WOD. 

I will also be teaching the Snatch to anyone who is interested, and I know you are all interested.  Don’t be left behind.  Olympic lifting will be a big part of programming moving forward and it all starts with the Snatch.  That means you too Tonya; smart ass!

Olympic Weightlifting is Your Friend Video

WOD:
20 minute AMRAP:
6 Pistols (3 a side)
12 Pushups
18 Double Unders

Crazy Jumping Fool Video Here.

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Reminder:  all newbies are required to take a Crash Course before full membership.  Please sign up now for the next Crash Course this coming Saturday the 14th.  You can sign up here.  You can also email, or call with any questions.

WOD:
5 rounds for time of:
5 Deadlifts
10 Burpees

DL/Burpee WOD from 2008 CF Games Video Here

Post deadlift load and time to Comments.

This weeks skills: Deadlifts, GHD Situps
WOD:
40 Double Unders
20 KB Swings
30 DUs
15 KB Swings
20 DUs
10 KB Swings

Check out this Video on KettleBell Swings.  Good Stuff.

Choose your KB pood wisely.  Post to Comments.

1)  Considering a Schedule Change:  Friday’s have been traditionally a quiet one at Metropolis..sooo, I am considering closing the gym on Friday’s and opening on Sunday’s instead.  Sunday schedule would be something like a 10-11 Skills and Drills followed by 11-1 Open gym.  We’ll also often have special events on Sunday afternoons (see #2 below).  Please let me know your thoughts.   Post to comments or email me.

2)  Free Snatch Clinic – Sunday November 15 from 11-2.  The Olympic lifts are a huge part of CrossFit and we need to learn them.  The Snatch is unparalleled in its capacity to develop speed, strength, power, coordination, flexibility, agility, balance.  Come learn this lift.  Its free to members.  $75 to non-members.  Sign up Here.

Watch this Oly Lifting Video.  You can do this too.

Congrats to Shiraz and Tonya; the latest Crash Course Graduates!  Welcome to the family. 

The gym will be open from 11AM-1PM today.  Come in and work on a skill, make up a missed WOD from this week, or organize a new WOD.

WOD:
Superman:                          
5 rounds for time of:              
100ft Overhead Walking Lunge 25#/15# 
21 Wallball Shots 20#/15#                                   
21 Burpees

Superboy:
4 rounds for time of:
100ft Overhead Walking Lunge 15#/10# 
15 Wallball Shots 20#/15#
15 Burpees

Lois Lane:
3 rounds for time of:
100ft Overhead Walking Lunge 15#/10#
10 Wallball Shots  20#/10# 
10 Burpees

How to Do Walking Lunges (and Headbang) Video Here.

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WOD:
20 min AMRAP of:
10 Overhead Squats 65#
15 Pushups

Scale load as needed.  Post to Comments.

You Have Entered The...

WOD:
“33″
3 rounds for time of:
33 OHS 45#
33 Abmats
33 Wallball Shots 20#
33 Double Unders
33 Thrusters 45#

Scale loads as needed.  Post to Comments.

All the bad ways to do a WallBall Shot Video.

Reminder:  all newbies are required to take a Crash Course before full membership.  Please sign up now for the next Crash Course this coming Saturday the 7th.  You can sign up here.  You can also email, or call with any questions.

Skills:  Overhead Squat (OHS)
WOD:
Max effort OHS
5-5-5-5-5

Tabata Pushup/Abmats

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Skills:  Overhead Squats (OHS)
WOD:
Modified “Nancy”
4 rounds for time of:
400m Run
15 Overhead Squats

Here is a cool video of “Nancy”.

And check out this OHS video.  I want to marry Nicole.  15 reps of bodyweight overhead squats.  Impressive.

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