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

11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members

Ok Folks, the Nutrition Challenge starts today! Post your goals and get jiggy with it. 2 months of monastic discipline starts today.

WOD:
“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps, 24″
30 Wallballs 20m/15w

Post time to Comments.

Lauren Towers over Brock

WOD:
1)  Jerk (split or squat, behind the neck or front rack)
3-3-3-3-1-1-1

2) “Fran”
21-15-9 reps for time of:
Thrusters, 95lb
Pullups
8 minute time cap.

Post load, time to Comments.

WOD:
1) 6 minute running clock, max L-Sit Hold

2) “Roy”
5 rounds for time of:
15 Deadlift, 225lb
20 Box Jumps, 24″
25 Pullups

Post results to Comments.

WOD:
Run a CF Metropolis 5 miles
- Leave the gym, head over to Central Park on 84th
- Into the park and hop onto the Reservoir Path
- Twice around the Reservoir
- Return to the Gym

Post time to Comments.

Ok, so there’s been some muttering amongst the masses for some form of Nutrition Challenge at the gym.  A way to force some discipline onto your daily routine of coffee, doughnuts, cigarettes, potato chips, coca-cola, street meat and oh yeah, booze.  Here’s a preliminary thought:

Who:  Anybody who responds to this post and says they are down with it.
What:  An 8 week commitment to yourself starting August 1. 
Where:  Anywhere that discipline is lacking.
When:  Starting August 1.  Ending October 1.
Why:  Hell if I know, you asked for it.  Nah just kidding.  Because it may just change your life.    
How:  First, post here under Comments and say you want to join.  
Second, YOU set the parameters of the Nutrition Challenge for you.  Do a little research, ask a few questions and decide what you think is best.  For Example:  My Challenge will be to eat Zone Paleo.  Or My Challenge will to be to drink only 3 beers a week, and eliminate sugar.  Or My Challenge is to go hardcore Paleo.  My Challenge is to eat more meat and veggies and eliminate starch and sugar.  My Challenge is to go cold turkey on the sauce.  Or My Challenge is to go hardcore Zone.  Or My Challenge is to eat nothing but pizza etc. etc.  You get the point.  You decide your Challenge.  Once you do so, you will Post it for the World to see on August 1. 
Third, you will get paired up with another participant.  Every day, you will email your pal and me (consider this your support group) on how you did that day.  It can be as simple as “yep, on track”, or as complicated as an item by item list of your intake.  Whatever works for you.  The email and your peers will hold you accountable.  Trial by a jury of your peers.
Lastly, we’ll do a handful of Benchmarks at the start and end of the Challenge.  Who knows, maybe you’ll get faster/stronger.  More importantly hopefully you will feel healthier and better about yourself for sticking to something that is worth sticking to.  Sounds Sticky. 

Let me know what you think.  Any Suggestions or Thoughts are welcome.

WOD:
1) Steroid Cindy
20 minute AMRAP of:
5 C2B Pullups
10 Ring Pushups
15 Back Squats, 95m/65w

2) Practice Handstands, Hand Walking

WOD:
1) Box Squats
3-3-3-3-3

2) 7 rounds for time of:
7 K2E
7 Dips
7 Air Squats
7 Pushups
8 minute time cap

Post load, time to Comments.

11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members

WOD:
“LB”
With 1 barbell, 155m/105w
75 Double Unders
30 Deadlifts
10 Burpees with lateral jump over your barbell
25 Power Cleans
10 Burpees with lateral jump over your barbell
20 Front Squats
10 Burpee/lateral jumps
15 Shoulder to Overhead
10 Burpee/lateral jumps
10 Back Squats
10 Burpee/lateral jumps
75 Double Unders

In honor of LB, our lovely Social Chair.  This is her last KHour before moving to London. 

Post load, time to Comments.

WOD:
3 rounds for time of:
8 Thrusters, 155m/105w
15 Chest to bar pullups
400m Run w 20lb medball, carried anyway

Post load, time to Comments.

Don’t forget our big bash on Saturday evening.  Show of hands, whose coming?  Also; KHour WOD on Saturday….get ready LB, this one’s for you!

WOD:
7 rounds for time of:
3 Cleans, 205lb
4 Ring handstand pushups

Post load, time to Comments.

WOD:
5 rounds for time of:
7 Deadlift, 315m/205w
14 Pistols
21 Double Unders

Post load, time to Comments.

WOD:
1200m Run
63 KB Swings, 1.5m/1w
36 Pullups
800m Run
42 KB Swings
24 Pullups
400m Run
21 KB Swings
12 Pullups

Post time to Comments.  25 minute time cap.  This was the second WOD for the individuals at the 2010 Games.  Top male time 16:59 (Graham Holmberg, 1st place overall).  Top female time 17:53 (Annie Thorisdottir, 2nd place overall).

Folks:  I’m happy to report that our own Jimmy Page has successfully completed his Level 1 Certification and is going to start doing some training here at Metropolis.  As you all know, Jimmy is a great athlete and has been very dedicated to all things Metropolis and we’re lucky to have him.  I’d say give him a big Congrats and pat on the back when you see, but he specifically requested that we set up a big spanking line like we used to do at our 8 year old birthday parties instead.  Hey whatever floats your boat my friend:-).   Welcome Aboard!

WOD:
9-7-5 reps for time of:
Muscle Ups
Squat Snatch 135m/95w

First WOD from the individual competition at the 2010 CrossFit Games.  Top Male time 3:29 (Chris Spealer).  Top  Women time 5:04 (Kristan Clever).

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11AM-Noon:  Free Intro Session for Newbies
11AM-1PM:  Open Gym for Members

Hopper Challenge!

The workout will be made up on the spot.  Participants will put a series of skills and drills into a hat and we’ll pull random tasks out and the WOD will be born.

WOD:
1) Squat Snatch 3-3-3-3-1-1-1

2) “Isabelle”
30 reps for time of:
Snatch, 135lb

Post load, time to Comments.

WOD:
5 rounds for time of:
15 Thrusters, 135m/95w
400m Run

Post time to Comments.

WOD:
For reps:
10 minutes HSPU
6 minutes Ring Dips
4 minutes Pistols
2 minutes Double Unders

Post reps to Comments.

WOD:
1) 12 minute running clock complete:
Row 2000m
Max reps of Deadlift, 315m/185w

2) Practice Free Standing Handstands/Hand Walking

Post deadlift reps to Comments.

WOD:
1) Back Squats
5-5-3-3-1-1-1

2) 10 minute AMRAP of:
8 L-Sit Pullups
12 Box Jumps, 30″m/24″w

Post load, rounds to Comments.

11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members

WOD:
“Fight Gone Bad”
3 rounds for reps of the following:
1 minute Wallballs, 20lb
1 minute SDHP, 75lbs
1 minute Box Jump, 20″
1 minute Push Press, 75lbs
1 minute Row for Calories
1 minute Rest

Post total reps to Comments.

REST!

Announcement: As of next Friday (16th), we’ll start offering 6:30AM sessions on Fridays.

Reminder: Come celebrate Happy Hour at 7PM this evening at the Boat Basin; get hydrated for Saturday KHour.

WOD:
1) Overhead Squat, 5-5-3-3-1-1-1

2) 3 rounds for time of:
10 C2B Pullups
20 Wallballs

Post load, time to Comments.

WOD:
1) 4 rounds for time of:
800m Run
3 minute Rest

Post run splits to Comments.

WOD:
5 rounds for time of:
40 Double Unders
30 Box Jumps
20 KB Swings

Post time to Comments.

WOD:
1) Squat Cleans, 5-5-3-3-1-1-1

2) 8 min AMRAP of:
12 Deadlift
9 Power Clean
6 Push Jerk
all with one barbell, 155lb

Post load, rounds to Comments.

Reminder:  No morning session on Monday, just 530 and 7PM sessions.  Back to normal on Tuesday.

Have a fantastic Holiday!

Reminder: we will also be closed Monday morning. Monday sessions are at 530PM and 7PM only.

WOD:
“Murph”
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Post time to Comments.

REST!

Reminder:  Tomorrow Kryptonite Hour is at 9AM.  After the WOD we’ll gather for Argentina vs. Germany.