Begin with: Overhead Squat 1-1-1-1-1-1-1
WOD: AMRAP in 7 min of:
Weighted Overhead Sit-up (45/25#), 7 reps
Box Jump, 7 reps

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Reading Corner:  from Mark Sisson:
In Defense of Meat Eaters, Part 1: The Evolutionary Angle
In Defense of Meat, Part 2: Animal and Human Well-Being

Hiroshi, training for the next Matrix sequel

Skill/Strength: 5 rounds of: 3 Front Squats & 3 Jerks
WOD: 21-15-9 reps of:
Burpees
DB Snatch, left hand
Burpees
DB Snatch, right hand

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Holidays Schedule:
Christmas: Thursday, December 24th: There are no 7pm and 8pm classes.
Friday, December 25th: CLOSED all day.
New Year’s: Thursday, December 31st: There are no 7pm and 8pm classes.
Friday, January 1st: CLOSED all day.

Yinh, warming up. Is there a warm-up movement you’d rather NOT do?…

Registration for the January Foundations Program is open!  This class will meet on Tuesdays and Thursdays at 8pm.  Reserve your spot here.  The class size is limited to 6 trainees. More information on our Getting Started page.

Today is the Rest day in our full weekly cycle.  For the restless here is what’s on the plate:

Skill: Pistols (Negative, Box, KB)
WOD: 3 rounds (NOT FOR TIME) of:
4 Turkish Get-Ups
9 Muscle-Ups
Skin the cat

Post your thoughts to comments

Linda, Turkish Get-Up.. Why is Turkish Get-Up “Turkish”?

Skill: Practice Handstands
WOD: 5 rounds for time of:
10 Knees to Elbows
20 Wall Balls
30 Double Unders

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Announcement: Registration for the January Foundations Program is now open!  This class will meet on Tuesdays and Thursdays at 8pm.  Reserve your spot here.  The class size is limited. More information on our Getting Started page.

Reading Corner:  from CrossFit Invictus: Prehab: Stabilizing the Shoulder part 1 – “Y”;  part 2 – “T”

Al and Ryan; what is it that they are practicing here?

Skill: Practice L-Sits on parallettes (accumulate 3min at your scaling level)
WOD: “Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Watch the Video: Intro and Event 1: 7K Run – Men’s 09 Games (the first installment of the Complete 2009 CrossFit Games Video - 49min 5sec):
Download as 720p HD MP4 - HD file size: 1.8 GB
Download as SD Windows Media - SD wmv file size: 587 MB
Download as SD Quicktime - SD mov file size: 516 MB (iPhone/iPod compatible)

Who is the cupcake on the bench? (check the guys’ hands on the background..)

Skill: Snatch
WOD: Deadlift 3-3-3-3-3

Post loads to comments

Reminder:  Next Sunday, December 20th we are going skiing/snowboarding to Windham Mountain. We are driving, and will be leaving from the box at 6am sharp. Please let me know via email if you are coming (if you didn’t send me an email yet) as we need to make sure we have enough room on our “party van” (courtesy of Al).  There are discounted lift tickets available via liftopia. Details here. This will be FUN!

Announcements: We no longer offer a free week trial (those who signed up last week can still finish their trial during this week.)  We will now have a weekly Saturday Free Introductory Session at 11am for those new to CrossFit. 

We are also starting a twice a week, 4 week long Foundations Program that will cover the fundamentals of CrossFit, the basic movements, proper technique, scaling and nutrition.  The first Foundations Program will begin in January. See more details on our Getting Started page.

Linda, warming up with the handstand wall runs

Reading Corner:  What Do We Know? – free CrossFit Journal article

Rot vs The Tire

Skill: Skin the cat, Back Lever
WOD: 5 rounds for time of:
10 Shoot through push-ups/dips
10 Deck Squats

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Reminder: After the morning class we are going ice skating! More info here

Have you seen this?  “Iron Will, Iron Bodies“  from the CrossFit Journal 

Ryan and Matt, practicing headstands

Begin with: Sots Press – Clean, KB Sots Press
WOD: “Helen”
3 rounds for time:
Run 400 meters
1.5 pood Kettlebell, 21 reps
12 Pull-ups

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Reminder: Tomorrow after class we are going ice skating! More info here

Mark your calendars: CrossFit Games 2010!

• New York / New Jersey Sectional Qualifier: March 27-28, Montclair, NJ (Regional Seeds: 30 men, 30 women)
• NorthEast Regional Qualifier: May 22-23, Albany, NY (CrossFit Games Seeds: 3 men, 3 women)
• Affiliate teams will have to qualify at the Regionals to compete in the Games this year.
• 2010 CrossFit Games – July 16-18, 2010, Aromas, CA

CrossFit Games 2010 website is up!

Skill/Strength: Front Squat 5×3
WOD: 5 rounds for time of:
200m Run
HSPU, 10 reps

Post time to comments.

Have you seen this?  Beauty in Strength – from The CrossFit Journal

Heather, practicing Straddle L; Check out the socks!

Skill: Power Clean
WOD: Power Clean 3-3-3-3-3

Post loads to comments

Who is hiding behind the bar?

Begin with: Broad Jump Test
WOD: 15-12-9-6-3 reps of:
Sandbag Shoulder to Overhead Anyhow,
Toes to bar

Post Broad Jump test and WOD time to comments.

Mark your calendars: This Saturday after class we are going to go ice skating right here in Long Island City! If you didn’t know, City Ice Pavilion is a walking distance from our box and is the only roof top skating rink in New York City. Olga will give a skating lesson for beginners. The Pavilion’s admission is $8, skate rental is $5. We will leave the box after the 10am class, around 11:30am. If you are late or lost, or would like to join us there, call Vadim at 646-415-8363. The address is 47-32 32nd Place, Long Island City, (718) 505-6230

Hmm.. What kind of workout was this?
Was there Dancing on the whiteboard?