It’s Official – CF Metropolis is in the Club

Team, its official; we’ve crossed the i’s and dotted the t’s and completed the formal affiliation process.  CrossFit Metropolis can be found linked from the Main Site (www.crossfit.com/cf-affiliates) on the affiliates section.  Pretty sweet to be a part of the global family of CrossFit affiliates!  Give yourselves a pat on the back; you’re a part of something cool.

Monday 6/15 WOD

Skill work:
10 minute practice Hand Stand Push-ups

WOD:
5sets  of 3reps max effort deadlifts

There is no time component.  Take as much time as needed to allow for max effort on each set.  Post load to Comments.

Sunday WOD 6/14 – WATCH THIS VIDEO, DO THIS WOD!!

I love this video.  Love it.  This is CrossFit.  Watch this video (“Nasty Girls” below), if it doesn’t fire your ass up to go do CrossFit then NOTHING will!  This video is some of the original CrossFit girls, Nicole, Annie and Eva doing the WOD “Nasty Girls”.  I get emotional watching Nicole gut through her last reps; a thing of beauty!  A great WOD, as always, thoughts/results to Comments.       

From the main site (www.crossfit.com): “Nasty Girls”

WOD:
3 Rounds for time of:
50 Air Squats
7 Muscle Ups (sub 28 pullups + 28 dips if no muscle up)
10 Hang Power Clean, 135# (start in the high hang position, end in partial squat position, stand tall)
If you don’t know how to do a Clean yet, don’t just stand there, contact me and we’ll set up a session for you.

Saturday 6/13 Bootcamp – Yeah Sun!

Finally some sun here in NYC!  Perhaps monsoon season has finally passed.  A short but sweet WOD today in the park with the UN, World Bank and Robbie Smooth.  Smooth also ran a 10k race in the park before the WOD in 45 minutes.  Well done!  Thanks for coming out folks.  As always, results and thoughts to Comments.   We’ll keep working on the pullups, next week we can practice kipping again.  And next week, we’ll go harder, I think I let you all off a little too easy today with the Superboy version.  I didn’t see enough blood, sweat and tears Post WOD; all standard markers of an effective WOD. 

WOD:
Superman:
For Time:
Walking Lunge 100ft
21 Pullups
21 Situps
Walking Lunge 100ft
18 Pullups
18 Situps
Walking Lunge 100ft
15 Pullups
15 Situps
Walking Lunge 100ft
12 Pullups
12 Situps
Walking Lunge 100ft
9 Pullups
9 Situps
Walking Lunge 100ft
6 Pullups
6 Situps

Superboy:
3 Rounds for time of:
Walking Lunge 100ft
20 Pullups (jumping or ring rows)
20 Situps

Bootcamp Crew Post WOD

Bootcamp Crew Post WOD

Morning Crash Course – the Jonas Brothers

Irony?  Coincidence?  Not sure, but humorous none-the-less.  This morning, there was a Jonas Brothers concert in Central Park as part of Good Morning America.  Fittingly, all except for my boy Jonas bailed out on me this morning.  So to the soothing sounds of thousands of screaming teeny boppers and the Jonas Brothers in the background, Benny “DJ Jonas” was introduced to the Deadlift and the Sumo-Dead Lift High Pull (SDHP) and then trounced a modified Fight Gone Bad.  At one point I believe we heard over the loudspeaker “Tina and Kristina, please report to the gate, your Grandmother is waiting for you”.  Good Morning CrossFit America!

WOD:
A variation on a theme:  Fight Gone Bad
3 rounds of the following:
1 minute Air Squats
1 minute SDHP w PVC
1 minute 25# Push Press
1 minute Burpees
1 minute Rest

Score is the number of reps summed across all rounds.  Pics below, thoughts to Comments.