Strength:
Back squat:
5-5-3-3-1-1-1

Conditioning:
Against a 7 minute clock:
3 Toes to bar
3 V Sit-ups
6,6
9,9
…and so on up the ladder.

Post load, reps to Comments.

——————————-

EVENTS/ANNOUNCEMENTS

Monday, May 27 @10AM  – Annual WOD-nic
Join us in Central Park for Murph and hang out afterwards

Information on the Murph Fundraiser

**Please be sure you sign in** 

We now have a computer set up at the front desk. Enter your “Last Name”
and a pop up window appears to select the appropriate WOD time. 
If you have any issues, you can still use the clip board.

———————–
The CrossFit Craze via Huffington Post

CFM Leaderboard  let us know if you deserve a spot

WOD:
3 rounds for time of:
10 Clean and jerks, 135/95
15 Burpees

Post time to Comments.

——————————–

Mr. Zee’s Apple Factory: Story of Processed Foods
Weightlifting Lessons from Natalie Burgener

WOD:
“Karen; Interrupted”
50-40-30-20-10 Wallballs, 20/14
10-8-6-4-2 Deadlifts, 255/170

Post time to Comments.

———————-

Good luck to our runners doing the Brooklyn Half Marathon today

Coach Dave, Coach Lauren, Brian S, Brian A , Ben F ,  Sandy , Johanna, Karin, Ron,
Jessica , Courtney A. and, Laura W.

You can track our runners here

Post Half Marathon Celebration @ Bierhaus Tonight at 6:30PM 

———————-

Wallball Shots via AgainFaster
Wallball tips from KStarr taken from his 13.3 feedback
That’s Right we’re talking sh!* via CF Invictus

Strength:
Establish a 1 rep max Front squat

Conditioning:
3 rounds for time of:
1 Hill sprint (all the way down, all the way up)
21 KB Swings, 1.5/1

Post load, time to Comments.

———————

EVENTS/ANNOUNCEMENTS

Tomorrow, May 18 @ 6:30 PM – Join us at Bierhaus NYC 

Good luck to our members running the Brooklyn Half Marathon tomorrow!

———————

Solving Front Rack Problems via MobilityWOD
CrossFit – Front Squat

WOD:
2 rounds for time of:
12 L-sit pull-ups
30 Walking lunges
9 Hand stand push-ups
30 Walking lunges
6 Bar muscle-ups

Post time to Comments.

———————

Bar Muscle Up Tips from Dusty Highland
6 Things a CrossFitter Won’t Tell You via Tabata Times
How to Make an Injury Worst via Dr. Mike

WOD:
“Jackie”
1000m Row
50 Thrusters, 45
30 Pull-ups

Performed Competition Style.  12 minute time cap.

Post time to Comments.

——————-

Guess who’s birthday it is today…

Happy Birthday Coach B!!

——————

Jackie Scores at the CFM – get after it! 

Strong Mind via EliteFTS
Beastmode does Jackie

WOD:
4 rounds for reps, each round against a 4 minute clock:
400m Run
12 Push-ups
Max reps shoulder to overhead, 155/115
No rest between rounds.

Post total reps to Comments.

————————-

ANNOUNCEMENTS

Spring Cleaning Sale – Tees on Sale $5 (XS/S) 

Monday, May 27 @10AM  – Annual WOD-nic
Join us in Central Park for Murph and hang out afterwards

Information on the Murph Fundraiser

June 8: Team Throw Down “Sun’s Out, Gun’s Out“

Participate in our summer throw down by coming to any WOD time on this date. Team assignments will be posted in the gym later in the month.

—————————-

Get your Dip Game Tight via LBEB
Traveling or have an affiliate you’d recommend? Check our listings for suggestions.
What your Coffee Says about You

]]> http://www.crossfitmetropolis.com/tuesday-35/feed/ 49 http://www.crossfitmetropolis.com/monday-28/ http://www.crossfitmetropolis.com/monday-28/#comments Mon, 13 May 2013 01:30:06 +0000 elove1 http://www.crossfitmetropolis.com/?p=11475

Strength:
Establish a 3 rep max Overhead squat

Conditioning:
3 rounds NOT for time of:
2 Rope climbs
15 Back extensions
25 GHD Sit-ups

Post load to Comments.

————————

EVENTS/ANNOUNCEMENTS

May 18 @ 6:30 PM – Join us at Bierhaus NYC 

**New Sign In Procedure**

We now have a computer set up at the front desk. Enter your “Last Name”
and a pop up window appears to select the appropriate WOD time. 
If you have any issues, you can still use the clip board.

———————–
A Nation in Need of a Pick Me Up via TIMES
Overhead Squat via AgainFaster
Overhead Squat Tips via GWOD

WOD:
Against a 12 minute clock:
3 Shoulder to overhead, 135/95
3 Chest to bar pull-ups
6 S2O
6 C2B
9,9..and so on.

Post total reps to Comments.

————————-

HAPPY MOTHER’S DAY! 

Be sure to show her some love .

———————–

Human Powered Ferris Wheel
Finding a New Community: Marion Jones
Chest 2 Bar Pullups with Carl Paoli

“Nancy”
5 rounds for time of:
400m Run
15 Overhead squats, 95/65

Post time to Comments.

————————

EVENTS/ANNOUNEMENTS

May 18 @ 6:30 PM – Join us at Bierhaus NYC 
Monday, May 27 @10AM  – Annual WOD-nic
Join us in Central Park for Murph and hang out afterwards

Information on the Murph Fundraiser

———————–

Hormones, Homeostasis, and Why You (probably) Need Carbs
All CF Regional Events Released

WOD:
2 rounds for time of:
50 Double unders
30 Push-ups
50 Double unders
20 Ring dips
50 Double unders
10 Hand stand push-ups
50 Double unders
5 Muscle-ups

Post time to Comments.

—————-

Clearing our inventory 

TShirts $10 (XS/S); Hoodies $25 (M)

—————-

What the Internet is Doing to our Brains 
Parents would die for their children; why don’t they cook for them? 

Strength:
25 minutes of Snatch work.
Rookies accumulate quality reps.
Vets work up to heavy singles.

Conditioning:
9 minute AMRAP of:
6 Burpees
12 Box jumps, 24/20
18 Walking lunges

Post load, rounds to Comments.

—————————–

The Tao of Weighlifting by Diane Fu

The Pump Garage Games – September 21 & 22 (NJ)
Interested in competing, let us know

WOD:
15 minute AMRAP of:
5 Back squats, 225/150
15 Pull-ups

Post rounds to Comments.

—————————

UPCOMING COMPETITION

Tri-State Games 

Interested in competing enter your email

—————————————

Full Listing of Upcoming Competitions
CFM Leaderboard
10 Awesome Health and Wellness Infographics

WOD:
4 rounds for time of:
10 Power cleans, 155/105
15 Knees to elbows
10 Shoulder to overhead, 155/105

Post time to Comments.

—————————-

In case you missed it
CrossFit Metropolis Monthly Newsletter – MAY

——————————————

Power Clean via CF Paradiso
K2E Efficiency Tips via Chris Spealler

Train Like a Champion via Catalyst Athletics

Strength:
Establish a 3 rep max Thruster

Conditioning:
3 rounds, not for time of:
10 Dead-hang pull-ups
15 Back extensions
25 GHD Sit-ups

Post load to Comments.

——————————–

ANNOUNCEMENTS/EVENTS

SAVE THE DATE: May 18 @ 6:30 PM – Join us at Bierhaus NYC 

Monday, May 27 – Annual WOD-nic; Time: TBC
Join us in Central Park for Murph and hang out afterwards
Dr. Mike May Sign Up

————————-

Thruster Tips from Jason Khalipa
37 Ways to be a Total Badass

WOD:
4 rounds for time of:
5 Hang squat snatch, 135/95
7 HSPU

Post time to Comments.

—————————–

3 Jewels of Crossfit via Tabata Times
HSPU Efficiency Tips from Chris Spealler 

WOD:
15 minute AMRAP of:
5 Thrusters, 135/95
10 Toes to bar
15 KB swings, 2/1.5

Post rounds to Comments.

————————–

Fascinating Facts about Sleep via TNation
What your Sneeze Says about your Personality via NBC
You got a lot of Freaking Problems via Catalyst Athletics

Strength:
Take 20 minutes to work up to 1 rep max Push press

Conditioning:
Tabata mash-up of:
SDHP, 95/65
Burpees

Post load, score to Comments.

————————-

3 Questions for Better Workouts via TNation
Push Press Technique via Technique WOD
Dmitry Klokov 225KG (496lbs) Push Press

“Jerry”
1 mile Run
2k Row
1 mile Run

Get it.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

WOD:
5 rounds for load and reps of:
5 Back squats, heavy
Max reps pull-ups

Post load, reps to Comments.

—————————-

CrossFit Metropolis Monthly Newsletter – MAY

Training with Purpose via EliteFTS
14 Foods You Should Never Eat  via Rodale
10 Ways to Improve your Squat via BoxLife Magazine

Strength:
Split jerk:
20 minutes of work.
Rookies accumulate quality reps.
Vets work up to heavy singles.

Conditioning:
21-18-15-12-9-6-3 reps for time of:
Wallballs, 20/14
Weighted sit-ups, 45/25

Post load, time to Comments.

———————————-

ANNOUNCEMENTS/EVENTS

SAVE THE DATE: May 18 @ 6:30 PM – Join us at Bierhaus NYC 

Monday, May 27 – Annual WOD-nic; Time: TBC
Join us in Central Park for Murph and hang out afterwards

Dr. Mike May Sign Up

————————————-

Health and Diet Claims via EliteFTS
Train like a Champion via Catalyst Athletics
The Split Jerk: Start to finish via CFJournal

]]> http://www.crossfitmetropolis.com/tuesday-33/feed/ 47 http://www.crossfitmetropolis.com/monday-26/ http://www.crossfitmetropolis.com/monday-26/#comments Mon, 29 Apr 2013 01:30:54 +0000 elove1 http://www.crossfitmetropolis.com/?p=11375

WOD:
12 minute AMRAP of:
7 Deadlift, 315/210
60 Double unders
14 Pistols

Post round to Comments.

——————————-

ANNOUNCEMENTS

Congrats to the Metropolis Maniacs on a 4-0 winning streak!

Be sure to check the lost and found. It will be emptied next Sunday

———————————

Breathing Smarter for Better Performance via Gizmodo
Is Gluten Free the Key to Clearer Skin via Huffington Post
Mastering Pistols via Rx’d Review

]]> http://www.crossfitmetropolis.com/monday-26/feed/ 27 http://www.crossfitmetropolis.com/saturday-29/ http://www.crossfitmetropolis.com/saturday-29/#comments Sun, 28 Apr 2013 01:30:16 +0000 elove1 http://www.crossfitmetropolis.com/?p=11351

WOD:
12 minute AMRAP of:
3 Power cleans, 185/125
12 Ring dips

Post rounds to Comments.

—————————-

Ring Dips via CF Park City
Why We’re Motivated to Workout or Not via NYT
Your Sunday Funday Sucks
Rest vs. Recovery via CF Hoboken

WOD:
800m Run
50 Wallballs, 20/14
40 KB swings, 1.5/1
30 Deadlift, 225/150
20 Knees to elbows
10 Hand stand push-ups
400m Run

Post time to Comments.

——————————–

New Endorsement for Fish via NYT
CrossFit First Aid Kit via Men’s Fitness
Spasm, Spasm, Dang It! via Catalyst Athletics

WOD:
4 rounds for reps of:
1 minute Thrusters, 95/65
30 seconds rest
1 minute Pull-ups
30 seconds rest

Post total reps for Thrusters and Pull-ups to Comments.

———————————

How Big Can a Person Get via VSauce
How Long Does it take to get Hydrated via BreakingMuscle
Fainting May Be Genetic via Huffington Post

Strength:
Press
5×5

Conditioning:
8 minute AMRAP of:
21 Overhead walking lunge, 45/25
14 Push-ups

Post load, rounds to Comments.

—————————-

SPRING CLEANING SALE

Hoodies (M) $25 and Tees (XS/S) $10

——————————–

Five Important Olympic Lift Drills via CF Journal
Can Tylenol Resolve Feelings of Dread via TIMES
The Extraordinary Science of Addictive Junk Food via NYT