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

Happy and healthy New Years to you and yours.  We will all do big things in 2012!  Set some goals/priorities, personal and professional.  Write them down.  Make them happen.  Be a better you.

Sunday 1st: Closed
Monday:  AM Closed, PM Normal

As of Monday PM we’ll be all back to normal.  All WODs are now in our new spot at 156 East 100th.

Holiday Schedule:
Saturday 31st:  10AM, 11AM
Sunday 1st: Closed
Monday:  AM Closed, PM Normal
As of Monday PM we’ll be all back to normal.  All WODs are now in our new spot at 156 East 100th. 

“Hidalgo”

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.  Post time to Comments.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

We’ll have only one WOD on Friday at 6:30PM at the our new location at 156 East 100th.  We’ll spend the rest of the day organizing the gear in the new gym.  

All Day WOD:
Set up the new gym.  Swing by anytime.

6:30PM WOD:
4 rounds for time of:
500m Row
15 Thrusters, 95/65

Post time to Comments.

Moving Day.  We will spend the day hauling gear in.  We’ll kick off at app. 10am with a UHaul at the autobody shop and do laps until all the gear is moved into our new location.  We’ll have one WOD this evening at 6:30PM.  Lets run around our new neighborhood.   

ALL DAY WOD:
Move In.  Stop by anytime to pitch in.  Pick either location, you’ll find something useful to do.

6:30PM WOD:
“Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats, 95/65

Post thoughts, time to Comments.

We’ll have only one WOD on Wednesday at 6:30PM at the our new location at 156 East 100th.  However, we will not be moving gear in on Wednesday; instead we are going to take the day to CLEAN the new space more thoroughly so we can move gear in on Thursday to a nice clean spot.  

ALL DAY WOD:
Clean the New Space, stop by anytime to pitch in.

6:30PM WOD at the New Space:
Something diabolical with hill sprints, burpees and mopping.  For time of course.

We’ll have only TWO WODs Tuesday (6:30AM and 6:30PM), in Central Park.  See note below for details.

WOD:
3 rounds for time of:
400m Run
30 Pistols
20 Burpees
10 L-Sit Pullups

Post time to Comments.

REMINDER:  Please bear with us for the next couple of days while we deal with the logistics of moving into our new space.  In the meantime we will meet at the Pinetum in Central Park for some old school minimalist style WODs.  The Pinetum is just off the northwest corner of the Great Lawn, 84th and mid-park.  Look for pull-up bars and Pine Trees.  *THERE IS NO WOD AT THE GYM, JUST IN THE PARK!*

We’ll have only one WOD Monday at 6:30PM, in Central Park.  See note below for details.

WOD:
1 mile Run
40 Pullups
40 Pushups
40 Air Squats
800m Run
30 Pullups
30 Pushups
30 Air Squats
400m Run
20 Pullups
20 Pushups
20 Air Squats

Post time to Comments.

REMINDER:  Please bear with us for the next couple of days while we deal with the logistics of moving into our new space.  In the meantime we will meet at the Pinetum in Central Park for some old school minimalist style WODs.  The Pinetum is just off the northwest corner of the Great Lawn, 84th and mid-park.  Look for pull-up bars and Pine Trees.  *THERE IS NO WOD AT THE GYM, JUST IN THE PARK!*

PM Bootcamp Crew

Friends – we’ll be shut all of Sunday the 25th and Monday AM.  Stay tuned to the blog; we’ll have an evening WOD in Central Park Monday evening.

Eat.  Drink.  Be Merry!

WOD:
“DOB”
30 minute AMRAP of:
400m Run
15 Chest to Bar Pullups
20 Burpee Box Jumps
25 Walking Lunge Steps
30′ Handstand walk

Post rounds/partial rounds to Comments.

REMINDER:  Saturday 24th we will meet at the Pinetum in Central Park at 10:00AM.  The Pinetum is just off the northwest corner of the Great Lawn, 84th and mid-park.  Look for pull-up bars and Pine Trees.  *THERE IS NO WOD AT THE GYM, JUST IN THE PARK!*

Friends – it appears that our long running battle with the City of NY and our loving neighbors has been won decisively by….well, not us.  Today some very nice folks from the city arrived with a shiny little “You Can No Longer Lift Weights Here or We Will Arrest You” box wrapped in a tiny little bow with candy cane wrapping paper.  Which oddly is exactly what I had asked for this Christmas, along with my two front teeth, less back hair and regular bowel movements.  (So far batting 1 for 4).

The good news:  we’ve been planning for this and are ready for our move into our new space at 156 East 100th.  The bad news:  well, we had hoped to have a more seamless transition, with another couple of weeks to get the new space more prepared.  But unlike a baby’s bottom, nothing is every really that smooth, so we’re left with a couple days lag time here.

Our big moving day will be this WEDNESDAY the 28th!  The next few days will be spent corralling contractors and accelerating the buildout process at the new space.  Then its all hands on deck for the biggest WOD Metropolis has ever seen.  Move, for Time.

Unfortunately, we truly cannot use our current space, at risk of arrest and fines.  (Sounds extreme I know, but who wants to mess with the burly guy who issued us the notice today – answer: Not This Guy!).

This results in the following last minute changes to our Holiday Schedule.

Friday 23rd (today):  We are Closed for the rest of the day.  Have a drink.  Go for a jog.  Find a mean looking City Official and give him/her a wedgie.  Nah, don’t do that.  Turn the other cheek (no mooning) and wish ‘em the best Happy Holiday ever.
Saturday 24th:  10am – Meet in Central Park at the Pinetum (84th and mid-park, NW corner of the Great Lawn, look for the swings and pull-up bars) for some old fashioned Metropolis WOD action.  We were born in Central Park.  Perhaps we’ll die there too.
Sunday  25th: – Closed
Monday 26th:  AM Closed.  PM 6:30pm – Pinetum WOD (84th and mid-park, NW corner of the Great Lawn, look for the swings and pull-up bars) in Central Park.
Tuesday 27th: – 6:30AM Pinetum WOD, 6:30pm Pinetum WOD

Wednesday 28th: – Its moving Time. Details TBD, but it will go something like:  Big Truck.  Stuff into Truck.  Move.  Repeat.  WOD.  Beer.
Thursday 29th: – with any luck we’ll get back to a normal schedule.

Stay tuned to the blog for further details.

Happy happy and Merry merry.  All best wishes to you and yours.  What a year it has been!  And in true fashion, we’re going out with a BANG!

Have a great weekend if we don’t see you for our Pinetum WOD Saturday 10am.

WOD:
1)  Back Squat
5-5-5-5-5

2) 3 rounds for reps of:
1 minute Push Press, 75/55
1 minute Knees to Elbows
30 sec Rest

Post load, reps to Comments.

Friends – a couple of announcements:
*CrossFit Metropolis Kids*
Its official, our CrossFit Kids program will kick-off in 2012!  As best as I can tell, there are no other CrossFit Kids program in Manhattan, and we are pleased to be a part of a Fitter Future.  Our very own Ashleigh will be leading the way.  Please spread the word to your friends and family.

*Holiday Schedule*
Sunday December 25th – CLOSED
Monday December 26th – Closed AM, Normal PM

All else normal.

WOD:
“Jackie”
1000m Row
50 Thrusters, 45
30 Pullups

Post time to Comments.  Compare to HERE.  Fun Jackie video HERE.

3 rounds for time of:
5 Muscle-ups
10 Deadlifts, 245/165
15 GHD Sit-ups
30 Double Unders

Post time to Comments.

WOD:
3 rounds for time of:
10 Overhead Squats, 135/95
30 Wallball shots, 20/15

Performed Competition Style.  10 minute time cap.  Post time to Comments.  Compare to HERE.

Dec 25th – Closed
Dec 26th – AM Closed, PM Normal

All else normal.  Simple.

WOD:
1) Squat Clean
3-3-3-3-3

2)  6 minute AMRAP of:
3 Handstand pushups
18 Walking Lunge Steps

Post load, rounds to Comments.

10am – 11am:  Metropolis Competition Team WOD 1
11am – 12pm:  Trial Session for Newbies
12pm – 1pm:  Open Gym for Members
1pm – 2pm:  Metropolis Competition Team WOD 2

WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

AKA the “Filthy Fifty”!  Post time to comments.

WOD:
3 rounds for reps of:
1 minute Sumo-deadlift high-pull, 75/55
1 minute Push press, 75/55
1 minute Strict Pull-ups
1 minute Box Jump, 30″
1 minute rest

Post reps to Comments.

WOD:
1) Split Jerk
1-1-1-1-1-1-1

2) 5 rounds of:
Hollow rocks, 30 seconds on, 20 seconds off
Abmat Situps, 30 seconds on, 20 seconds off

Post load to Comments.

WOD:
“Helen”
3 rounds for time of:
400m Run
21 KB Swings, 1.5
12 Pullups

Post time to Comments.  Compare to HERE.  OPT does Helen HERE.

WOD:
10 minute AMRAP of:
10 Front Squats, 155/105
10 Ring Dips
30 Double Unders

Competition Style!  Post rounds to Comments.  Take Front Squat from the rack.

WOD:
1) Power Snatch
3-3-3-3-3

2) Against a 5 minute clock:
25 Burpees
30 Box Jumps, 24′
In the remaining time, accumulate max KB Swings, 1.5/1

Post load, KB Swings to Comments.

10am – 11am:  Metropolis Competition Team WOD 1
11am – 12pm:  Trial Session for Newbies
12pm – 1pm:  Open Gym for Members
1pm – 2pm:  Metropolis Competition Team WOD 2

WOD:
“Blake”
Four rounds for time of:
100′ Overhead Walking Lunge, 45lb plate
30 Box Jump, 24″
20 Wallballs, 20lb
10 Handstand push-ups

Post time to Comments.  Compare to HERE.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

WOD:
3 rounds, each for time of:
400m Row
15 Thrusters, 95/65
15 KB Swings, 1.5/1
1 minute Rest

Post time to Comments.

WOD:
10 minute AMRAP of:
7 Deadlifts, 255/165
14 Toes to Bar
21 Double Unders

Performed Competition Style.  Post Rounds to Comments.

WOD:
1) Tabata squats, bottom to bottom

2) Not For Time:
5 sets to failure of:
GHD Hip Extensions, for max reps
Hollow rocks, for max time
Static Handstand Holds, for max time.  Those of you proficient at using the wall, try free-standing.

Post results to Comments.  Video of bottom to bottom Tabata Squats at the Original Santa Cruz box HERE.

WOD:
800m Run
21-15-9
Hang Power Clean, 135/95
Ring Dip
500m Row

Post time to Comments.

WOD:
1) Overhead Squats
5-5-5-5-5

2) Max Consecutive Double Unders, best of 5 attempts.

Post load, reps to Comments.

Our own Coach Brendan doing Double Unders back in the day at Santa Cruz; video HERE.
Glassman talks basics about the Overhead Squat video HERE.

10am – 11am:  Metropolis Competition Team WOD #1
11am – 12pm:  Trial Session for Newbies
12pm – 1pm:  Open Gym for Members
12pm – 1pm:  Metropolis Competition Team WOD #2

WOD:
“Hansen”
5 rounds for time of:
30 KB Swings, 2/1.5
30 Burpees
30 GHD sit-ups

Post time to Comments.

Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.  Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Courtesy of Marilina and her top-notch editorial staff; pleased to present to you the Metropolis December Newsletter.  Find it HERE.

*New Class Schedule to begin Monday Dec. 5th!*
Monday:  6AM, 7AM, 9AM.  5:30PM, 6:30PM, 7:30PM, 8:30PM
Tuesday:  6AM, 7AM.  5:30PM, 6:30PM, 7:30PM, 8:30PM
Wednesday:  6AM, 7AM, 9AM.  5:30PM, 6:30PM, 7:30PM, 8:30PM
Thursday:  6AM, 7AM.  5:30PM, 6:30PM, 7:30PM, 8:30PM
Friday:  6AM, 7AM.  5:30PM, 6:30PM

Saturday:  9:00AM, 10:00AM, 11:00AM
Saturday:  12:ooPM-3:00PM Crash Course (Required for New Members)

Sunday:  10AM-11AM Metropolis Competition Team WOD
Sunday:  11AM-12PM Free Trial Session for Newbies
Sunday:  12PM – 1PM Open Gym for Members

WOD:
15 minute AMRAP of:
5 Pullups; strict, no kip
10 Wallball Shots
15 KB Swings, 1.5/1

Post rounds to Comments.