December 2009
52 posts
Thursday 2009.12.31 →
Have a safe and fun New Years Eve. The gym will be closed tomorrow for New Years Day. See you on Saturday at 11am. Ladies’ Night “Fran” 21, 15, 9 reps for time of: Thrusters, 95lbs Pull-ups
Dec 31st
Wednesday 2009.12.30 →
Today in Heavy Metal Deadlifts 5, 5, 5, 5, 5 5 rounds for time of: 21 Double Unders 7 Hang Power Cleans, 135lbs 3 Push Jerk, 135lbs
Dec 30th
Friday 2010.01.01 →
Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man. —Benjamin Franklin Happy New Year!!! Rest Day The gym is closed today. Spend…
Dec 29th
Tuesday 2009.12.29 →
Today in Gym-Nasty Handstand Push-up practice 21, 15, 9 reps for time of: Knees to Elbows Box Jumps Push-ups
Dec 29th
Monday 2009.12.28 →
Today in Hell’s Bells Pistol practice 5 rounds for time of: 7 Burpees 7 Dumbbell Thrusters. 2x50lbs 7 Pull-ups
Dec 28th
Sunday 2009.12.27 →
Open Gym Stop by at 11am for open gym: make-up any WOD from this week or just burn off that Christmas ham with some burpees!
Dec 27th
Saturday 2009.12.26 →
Heroes & Sheroes “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third…
Dec 26th
Friday 2009.12.25 →
Merry Christmas! Rest Day
Dec 25th
Thursday 2009.12.24 →
Today the gym will be open at 11am for a Christmas class. Please come on time. You can choose from a variety of workouts. The following is a workout I came up with a couple of years ago. The…
Dec 24th
Wednesday 2009.12.23 →
Today in Heavy Metal Deadlifts 3, 2, 2, 1, 1, 1, 1 Complete as many rounds as possible in 7 minutes of: 3 Thrusters, 135lbs 5 Knees to Elbows Compare to 2009.10.07
Dec 23rd
Tuesday 2009.12.22 →
Today in Hell’s Bells 1-arm Push Jerks Max reps for 2 min, each arm 10 rounds for time of: 10 Kettlebell Swings 10 Burpees Compare to 2009.10.06
Dec 22nd
Monday 2009.12.21 →
Hell’s Bells Slosh Pipe Zercher Squats 5 x Max Reps 3 rounds for time of: 10 Renegade Rows, Right arm 20 1-arm Dumbbell Swings, Right arm 10 Renegade Rows, Left arm 20 1-arm Dumbbell Swings,…
Dec 21st
Sunday 2009.12.20 →
Open Gym Stop by at 11am for open gym: make-up Nicole, the Filthy 50, any other WOD from this week, or do your own thing!
Dec 20th
Thursday 2009.12.24 →
Kurt will be putting you all through some technique drills and intervals. Since it’s Christmas Eve, class will be at 11am this week! Workout 4 x 800, 2 minute recovery between sets. All out. Foul if…
Dec 20th
Sunday 2009.12.20 →
1. 2000m Time Trial Let us hope we have improved since the first 2000m time trial. Compare your results in the comments. 2. Tabata Row for 2000m Row for 20 seconds on and 10 seconds off until your…
Dec 20th
Saturday 2009.12.19 →
Heroes & Sheroes “Filthy Fifty” 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…
Dec 19th
Friday 2009.12.18 →
Today in Hell’s Bells Dumbbell Snatch 5, 5, 5, 5, 5 each arm 5 rounds for time of: 10 Reverse Sandbag Throws 10 Burpee Box Jumps
Dec 18th
Thursday 2009.12.17 →
Ladies’ Night “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of rounds and the number pull-ups completed for each round to comments.
Dec 17th
Wednesday 2009.12.16 Intervals →
Stop by at 7pm with your bike and trainer for a kick-ass interval workout with Adam Lake! Warm-Up 3 rounds: 30 seconds on / 30 seconds off 2 rounds, 5 minutes descending: 2:00 on, 1:00 off 0:45 on,…
Dec 16th
Wednesday 2009.12.16 →
Today in Heavy Metal Band Deadlifts 3, 3, 3, 3, 3 5 rounds for time of: 7 Push Presses, 135lbs 21 Double Unders
Dec 16th
Tuesday 2009.12.15 →
Today in Hell’s Bells 1-arm Dumbbell Bench Press 3 x Max Reps with each arm, 50lbs Tabata Dumbell Thrusters, 45lbs Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between…
Dec 15th
Monday 2009.12.14 →
Today in Hell’s Bells Dumbbell Overhead Squats 10, 10, 10, 10, 10, each arm 30, 20, 10 reps for time of: 1-arm Overhead Walking Lunges, 45lbs Pull-ups V-ups
Dec 14th
Sunday 2009.12.13 Rate Priority →
This week is a rate priority test. Review your best 500m time from the previous workouts. Use that time as your rate ceiling. Row as long as you can at that rate or below without slowing down. Record…
Dec 13th
Sunday 2009.12.13 →
Open Gym Stop by at 11am for open gym: make-up Murph, Jackie, any other WOD from this week, or do your own thing!
Dec 13th
Thursday 2009.12.17 →
Kurt will be putting you all through some technique drills and intervals starting at 6pm on Thursday! Warm-Up Half Tabata Squats Workout 4 x 400, 90 sec recovery. All out. Cool-Down Half Tabata…
Dec 13th
Saturday 2009.12.12 →
Saturday is the day we get down and do a benchmark WOD. Today’s Heroes & Sheroes workout is “Randy.” In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed…
Dec 12th
Friday 2009.12.11 →
Today in Gym-Nasty Hollow Rocks 10 rounds: 30 seconds on; 30 seconds off. For time: 50 Squats 50 Sit-ups 50 Burpees 50 Mountain Climbers
Dec 11th
Thursday 2009.12.10 →
Ladies’ Night “Lynne” 5 rounds: Max reps Bench Press, bodyweight Max reps Pull-ups There is no time component to this workout.
Dec 10th
Announcing the Great 2010 Goal-a-palooza! →
Gear up to start off the 10’s right: set yourself some good old-fashioned fitness goals for the year ahead!
Dec 10th
Wednesday 2009.12.09 Intervals →
Stop by at 7pm with your bike and trainer for a kick-ass interval workout with Adam Lake! Workout details will be posted soon!
Dec 9th
Thursday 2009.12.10 →
Kurt will be putting you all through some technique drills and intervals starting at 6pm this (and every) Thursday! Workout details coming soon.
Dec 9th
Wednesday 2009.12.09 →
Today in Heavy Metal Rack Pulls 3, 3, 3, 3, 3 For 10 minutes: Complete as many Double-Unders as you can. Every time you miss or stop, you must complete 1 round of “Cindy”: 5 kipping Pull-ups, 10…
Dec 9th
12 Days of Christmas Workouts →
The holidays can involve a lot of time away from the gym, often in places where it’s hard to find any equipment to work out with. But never fear — we’ve come up with 12 awesome workouts you can do…
Dec 9th
Tuesday 2009.12.08 Intervals →
This week’s interval workouts are: 1. Tabata Row for Calories Set the rower for 20 seconds work and 10 seconds rest and change the units to calories. Complete 8 rounds of 20 seconds of rowing with 10…
Dec 8th
Tuesday 2009.12.08 →
Today in Gym-Nasty Ring Dips 5x Max Reps For time: 50 Hip Extensions 50 Box Jumps 50 Sit-ups
Dec 8th
Monday 2009.12.07 →
Today’s Heavy Metal workout is brought to you by Coach Maximus: Front Squats 3, 3, 3, 3, 3 5 rounds for time of: 5 Thrusters, 155lbs 10 Burpees
Dec 7th
Sunday 2009.12.06: Time Trial →
7 minute row for max distance. Please post your score to the comments.
Dec 6th
Sunday 2009.12.06 →
Open Gym Stop by at 11am for open gym make-up Murph, Jackie, any other WOD from this week, or do your own thing!
Dec 6th
Saturday 2009.12.05 →
Heroes & Sheroes “Murph” 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Rest and Recovery Today at 12pm we will be having our Rest and Recovery class where we will stretch…
Dec 5th
Mix ‘n’ Match Memberships →
Beginning Monday December 7th, we’ll be offering more flexible membership options.
Dec 4th
Friday 2009.12.04 →
Today in Gym-Nasty Hanging Leg Raises 5 x Max Reps 4 rounds for time of: 25 Pull-ups 25 Squats
Dec 4th
Thursday 2009.12.03 →
Ladies’ Night “Jackie” For time: 1000m Row 50 Thrusters, 45lbs 30 Pull-ups Compare to 20090813
Dec 3rd
Wednesday 2009.12.02: Intervals →
Warm Up: 30s on, 30s off, 3 rounds 1m on / 1m off / 45s on / 45s off / 30s on / 30s off / 15s on / 15s off / 15s on / 30s off / 30s on / 45s off / 45s on / 1m off / 1m on 4 rounds: 5 mins on […]
Dec 3rd
Guest Coach Maximus Lewin →
Saturday, December 5, Maximus Lewin will be guest coaching our Heroes & Sheroes class. Maximus is a long-time CrossFitter and one of the veterans of the early CrossFit NYC days at Five Points…
Dec 2nd
Monday 2009.11.30: Intervals →
The team should perform these two workouts this week. Workout #1 4 x 500m +/- 5sec Rest as needed between each 500m row. The objective is to keep each 500m split within +/-5 seconds of the first row….
Dec 2nd
Wednesday 2009.12.02 →
Today in Heavy Metal Deadlift 3, 3, 3, 3, 3 3 rounds for time of: 12 Sumo Deadift High Pulls, 75lbs 24 Push Presses, 75lbs 36 Squats
Dec 2nd
Thursday 2009.12.03: First Class →
Stop by Thursday December 3rd at 6pm for our first NYC Endurance running class led by Kurt Tullar!
Dec 2nd
Kipping Pull-Ups →
This month we are implementing a Skill Of The Month. This month’s skill is the Kipping Pull-up. That means that every day in December we will work some kipping pull-ups or drills related thereto into…
Dec 2nd
Running Starts Thursday December 3rd →
Stop by Thursday December 3rd at 6pm for our first NYC Endurance running class led by Kurt Tullar!
Dec 2nd
Rowing Intervals: Week of 2009.11.30 →
The team should perform these two workouts this week. Workout #1 4 x 500m +/- 5sec Rest as needed between each 500m row. The objective is to keep each 500m split within +/-5 seconds of the first row….
Dec 1st