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

Rest Day

Here’s to a happy and healthy 2010.  Let’s get down to business and get fit.  Real fit.

WOD:
20 minute as many rounds as possible of:
4 Handstand Pushups
8 Kettlebell Swings
12 GHD Situps

Sub ring pushups or feet elevated pushups for HStands as needed.  Sub abmats, or knees to elbows for GHD as needed.  Post subs, Kettlebell load, rounds to Comments

WOD:
Front Squats
2-2-2-2-2-2-2-2-2-2; take 20 seconds rest btw each set of 2 then;
1 minute rest
Deadlift
1-1-1-1-1-1-1-1; take 20 seconds rest btw each set of 1

Post load and impressions to Comments.

WOD:
4 Rounds for time of:
12 Overhead Squats
10 Ring Dips

Post OHS load and time to Comments.

Friends – hope you all are having a happy and healthy holiday season.  Please find this week’s WOD schedule below. 

Tuesday 29th - 6:30AM, 5:30,7,8PM
Wednesday 30th - 6:30AM, 5:30,7,8PM
Thursday 31st - 6:30AM
Friday 1st – Off
Saturday 2nd – 10AM Kryptonite, 11AM Crash Course
Sunday 3rd – 11-1 Open Gym
Monday 4th - Back to Normal

Things will be pretty quiet around here for the next few days.  I’ll be out of town and officially the gym is shut from the 24th through the 28th.  My friend Matt has the key to the gym and will be busting a WOD a few of those days.  He’ll post to Comments when he’s coming in, so just chime in if you’d like to join him.  Otherwise see everybody back in action on the 29th and have a fantastic Christmas!

“A Christmas Chipper”
15 Cleans (155#m/100#w)
30 V-Ups
30 Box Jumps
15 Muscle Ups
30 Push Press (95#m/65#w)
30 Double Unders 
15 Thrusters (135#m/90#w)
30 Pullups
30 Burpees
300ft Overhead Walking Lunge (45#m/25#w)

Ok.  We’re going out with a bang before xmas.  This WOD was the last WOD completed at the 2009 CrossFit Games.  The top competitors did this in the 20min range.  We will be doing lots of scaling and subbing so that everybody can get through this.  It will be fun. 

Post load, subs, time to Comments.

WOD:
5-5-3-3-1-1-1 reps of
Deadlift
or
Power Snatch; your choice.

Post exercise and load to Comments.

Team – the plan is to close the gym this Thursday (24th) through Monday (28th).  Please let me know if this is a major hassle for anybody and we can work something out.  Otherwise have a fantastic holiday and we’ll see you back here on the 29th.

Skills:  Push Jerk Review
WOD:
4 rounds for time of:
12 Push Jerk
12 V-Ups (sub knees to elbows)
12 Pushups

Post push jerk load and time to comments.

WOD:
3 rounds of the following:
1 minute Pistols
1 minute Double Unders (sub tuck jumps)
1 minute Pullups (sub ring rows)
1 minute Thrusters (75#m/50#w)
1 minute Pushups
1 minute Rest

Your score is your cumulative reps summed across all three rounds.  Post score to Comments.

Rest Day – enjoy!

This week’s Skills:  Muscle-Up
WOD:
20 min AMRAP of:
7 Push Press (115#m, 75#w)
14 Burpees
21 Double Unders (sub tuck jumps)

Post load, subs, time to Comments.

1) The 7:30AM and 4:30PM Group Sessions are no longer on the schedule - those times will now be used for one-on-ones.

1) Skills Acquisition:  As you all know by now, we are very focused on acquiring competence across a broad and increasing universe of skills.  Every session we take 15-20 minutes to Warm-Up.  This is a time to practice and perfect these skills.  Sunday Open Gym is another time.  Stay late, come early.  
So far we have covered the following skills.  Take note of what you are good at, and what you are not and take responsibility to master them all:

Air Squat, Front Squat, Back Squat, Overhead Squat, Press, Push Press, Push Jerk, Deadlifts, Med Ball Cleans, Bergener Warm-Up, Hang Power Snatch, Power Snatch, Pistol, Double Unders, Box Squats, KB Swings, Pullups, Pushups, Walking Lunges, Ring Dips, L-Sits, Handstands, V-Ups, Ring Pushups, Muscle-Ups. Abmats, GHD Situps, GHD Back Extension, Knees to Elbows, WallBall, Thrusters, Burpees

This week’s Skills:  Muscle-Up
WOD:
Not For Time:
50 Pistols
50 V-Ups
50 GHD Situps
50 GHD Back Extensions
50 Ring Pushups
50 Pullups (strict)
120 Seconds Total L-Sit Hold
120 Seconds Total Handstand Hold

Focus on form; Controlled Full Range of Motion Reps each time.  Scale numbers/substitute as appropriate.  Post thoughts and subs to Comments.

Short Stuff

This week’s Skills:  Muscle-Up
WOD:
5-5-3-3-1-1-1
Overhead Squat

Coach Glassman Speaks on OHS Video Here

Post load to Comments.

This week’s Skills:  Muscle-Up
WOD:
For time;
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (225#m/150#w)
Pullup

Scale load as needed.  Sub ring rows for pullups as needed.

Post load, subs, time to Comments.

Sunday Open Gym from 11-1.  Make up a WOD you missed, come up with your own WOD or do some skill work.

WOD:
Superman:
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Air Squats

Superboy:
3/4 “Angie”
75 Pullups
75 Pushups
75 Situps
75 Air Squats

Lois Lane:
1/2 “Angie”
50 Pullups
50 Pushups
50 Situps
50 Air Squats

Sub ring rows for Pullups as needed.  Scale to knees on Pushups as needed.

Post time to Comments.

WOD:  Rest Day
Friday is our off day.  See ya’ll for Saturday’s Kryptonite Hour.

This week’s Skills:  L-Sits, V-Ups, Push Jerk
WOD:
4 rounds for time of:
100ft Walking Lunge
15 Knees to Elbows
15 KB Swings

Choose your pood wisely.  Post load and time to Comments.

Another day at the Office_Lunges_KBs

This week’s Skills:  L-Sits, V-Ups, Push Jerk
WOD:
3 rounds for time of:
25 Power Snatch 75#m/45#w
25 Wallball Shots

Power Snatch Video Here

Scale load as needed.  Post load and time to Comments.

This week’s Skills:  L-Sits, V-Ups, Push Jerk
WOD:
5-5-5-5-5
Back Squat

Post load to Comments.

This week’s Skills:  L-Sits, V-Ups, Push Jerk
WOD:
“Cindy”
20 min AMRAP of:
5 Pullups
10 Pushups
15 Air Squats

Post rounds to Comments.

Open Gym today from 11-1.  Come make-up a WOD you missed, come up with something new or practice a skill.  Its cold out, bundle up.

Post to Comments.

Today CrossFit affiliates all over the country will be performing the LumberJack 20 Memorial Workout.  
LumberJack CrossFit, a military affiliate at Fort Hood, lost 4 soldiers/CrossFitters in last months shootings at the base and this WOD is dedicated to them.   Click Here to Learn More

WOD:
LumberJack 20:     
20 Deadlifts (275#)
400m Run
20 KB Swings (2 pood)
400m Run
20 OHS (115#)
400m Run
20 Burpees
400m Run
20 Pullups (chest to bar)
400m Run
20 Double Unders
400m Run
20 Med Ball Cleans
400m Run

Scale loads as needed.  Post time, load, subs, thoughts to Comments.

LumberJack 20 Crew and Latest Crash Course Grads

Friday is our off day.  We’ll see everybody Saturday at 10AM for Kryptonite Hour.

This week’s Skills:  Medicine Ball Clean
WOD:
“Fran”
For time:
21,15,9 of
Thrusters 95#m/65#w
Pullups

Fran Video Here – Greg and Annie, Original CrossFitters

Scale load as needed.  Sub ring rows/assisted pullups as needed.  Post time and load to Comments.

This week’s Skills:  Medicine Ball Clean
WOD:
“Nancy”
For time:
5 rounds of:
400m Run
15 Overhead Squats 95#men/65#women

This is one of the “Girls”; a CrossFit Benchmark Workout.  We’ll do this again in the future to chart your progress.  You can compare to the variation we did on Nov 3 for a benchmark.   

“Nancy” Video Here

Scale loads as appropriate.  Post load and time to Comments.

This week’s Skills:  Medicine Ball Clean
WOD:
For time:
50 Med Ball Cleans
50 Pushups
500ft Walking Lunge (5 gym laps)
50 Abmats
50 Burpees

Good Medicine Ball Cleans Video Here

Post time to Comments.