Thursday, September 26, 2013

Posted on: September 25th, 2013 by Vadim 1 Comment

 

Upcoming weekend schedule: This Saturday we are going hiking! Leaving the gym at 8am! If you have a car - drive it to the box. Think of it as a day trip and plan on being back in the city by early evening (we are shooting for 2:30-3pm come back time).

 

We will still hold 10am class on Saturday for those who only have an hour to workout this Saturday and no spare time to hang out and hike. Saturday 11am class is cancelled.

 

Sunday is Team "Linda" at 10am, then our new food delivery service - Custom Fit Meals - will make a short presentation with their food tastings, and then we are off to "midway through the nutritional challenge brunch"! We can hit HU Kitchen at Union Square or stay local - suggestions are welcomed!

 

Every 2 min for 5 rounds:
A. Hang power clean x1 (ascending weight)
+
Every 3 min for 4 rounds:
B. Weighted strict dip x1 (ascending weight)
+
6 sets for times:
15 pushups
30 double unders
rest 1 min

 

Astami, Kettlebell Swing!
IMG_7834

Wednesday, September 25, 2013

Posted on: September 25th, 2013 by Vadim

 

Custom Fit Meals
We are excited to announce our new partnership with Custom Fit Meals! We will soon be offering you another easy, convenient and affordable way to eat healthy. Here’s what you need to know about Custom Fit Meals:

 

How it Works. CFM will prepare and deliver FRESH, healthy meals to our facility for you to pick-up. All meals are prepared in a fully licensed commercial kitchen by a team of culinary chefs, delivered safely to our gym via refrigerated vehicle, and stored on-site in the Custom Fit Meals cooler.

 

There are no contracts or commitments. All orders are placed week to week. Simply place your order on-line at www.customfitmeals.com before Wednesday each week to receive your meals for the following week of service. On-line ordering system allows you to choose the number of meals you want and the types of foods you like. Gluten-Free, Primal (includes dairy), and Paleo meals are available. There are 15 menu items offered each week to choose from and 6 weeks of rotating menus. Meals are sold in increments of 5, with an average meal price of $9 - $10/meal.

 

Custom Fit Meals’ nutritional philosophy is based on eating real food – fresh, natural food like lean meats, vegetables and fruit. Their meals are comprised of foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, as opposed to processed foods that have more calories but less nutrition. All meals are made from FRESH, unprocessed ingredients!

 

Food quality is extremely important. CFM maintains the highest standard in selecting the foods that go into their meals. They use only USDA-certified All Natural chicken, grass-finished Certified Angus Beef®, all natural turkey and pork. They source the majority of these proteins and as much of their fresh produce as possible from local sources. The service is based on Custom Fit Meals’ founder Mike Clay’s personal weight-loss journey. He lost 100 pounds using this service and here is his story.
 

For anyone interested in trying out this service, sign up on the CFM interest sheet at the check-in kiosk upfront and receive a special promotional discount when we start taking orders. Stay tuned for a start date. For more info on CFM, check out www.customfitmeals.com

 

Upcoming weekend schedule:
This Saturday we are going hiking! Leaving the gym at 8am! If you have a car - drive it to the box. Think of it as a day trip and plan on being back in the city by early evening.

 

We will still hold 10am class on Saturday for those who only have an hour to workout this Saturday and no spare time to hang out and hike. Saturday 11am class is cancelled.

 

Sunday is Team "Linda" at 10am, then our new food delivery service - Custom Fit Meals - will make a short presentation with their food tastings, and then we are off to midway through the nutritional challenge brunch! We can hit HU Kitchen at Union Square or stay local - suggestions are welcomed!

 

Every 3 min for 3 rounds:
A. Front squat @30X1, 3-4 reps
+
Every min for 6 rounds:
B. Squat clean x5 TnG @50-55% 1RM
+
4 min amrap pistols
+
10 muscle-ups for time

 

Colette is doing a ton of handstand work with ease! Congrats on the new accomplishment!
IMG_7899

Tuesday, September 24, 2013

Posted on: September 24th, 2013 by Vadim

 

Every 5 min for 5 rounds:
A1. Close Grip Bench Press @20X1, 3-4 reps
A2. Dumbbell bent over row @3111, 3-5 reps/arm
+
10-9-8-7-6-5-4-3-2-1 for time:
KB Swings
Handstand Push-Ups

 

Victor has gone wild!
IMG_7668

Monday, September 23, 2013

Posted on: September 22nd, 2013 by Vadim

 

Have you found two teammates for the Team Linda next Sunday? And remember - on Saturday we are going hiking! The weather is setting up to be beautiful (as of now) - 70s and sunny!

 

Every 2 min for 4 rounds:
A. DB OH walking lunges, 12 total reps, alternating arms per round
+
For total reps:
amrap wallballs x4, 20#/14#
rest as needed

 

How to pick-up a woman at a CrossFit competition! Ben and Deanna.
Photo courtesy of superclearyphoto.com

how-to-pick-up-a-woman

Sunday, September 22, 2013

Posted on: September 22nd, 2013 by Vadim

 

Note: Our on the water rowing event was canceled by the rowing club due to the weather conditions. We are trying to reschedule to either October 6th or October 13th. If you were planning on doing this one please let me or Bre know which date works best for you.

 

Good luck to Brandon and Charlotte at the weightlifting 2013 Rudy Sablo Memorial meet in Garden City, New York today!

 

Weekly Make-up Day: pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on.

 

NASA astronaut Mike Hopkins spends time skiing, backpacking, running and participating in CrossFit. Read more - “Train Like An Astronaut”.

Saturday, September 21, 2013

Posted on: September 20th, 2013 by Vadim 1 Comment

 

"Elizabeth" (squat cleans)
21-15-9 reps, for time
Clean 135/95 lbs
Ring Dips

 

Ryan, first Muscle-Up! This is how we do it!

Friday, September 20, 2013

Posted on: September 20th, 2013 by Vadim

 

Every 4 min for 3 rounds:
A1. Overhead Squat @3211, 3-5 reps
A2. Weighted pull-up @21X1, 3-4 reps
+
5 rounds for time:
8 front rack step-ups
250m row
30 sec side bridge L
30 sec side bridge R
8 db thrusters

 

Filippo, Clean. Great finish position!
IMG_7687

Thursday, September 19, 2013

Posted on: September 19th, 2013 by Vadim

 

Every min for 12 rounds:
A. Hang power clean x2
+
Every 3 min for 3 rounds:
B. amrap strict dips
+
10 rounds for time:
5 kb swings
5 hand release push-ups

 

3-2-1-GO!
IMG_4982

Wednesday, September 18, 2013

Posted on: September 17th, 2013 by Vadim

 

Every 3 min for 5 rounds:
A. Front squat @30X1, 4-6 reps
+
Every min for 8 rounds:
B. Squat clean x4 TnG @50-55% 1RM
+
10 min amrap
12 pistols
5 strict pull-ups

 

Ash, rowing sprints
IMG_7456

Tuesday, September 17, 2013

Posted on: September 16th, 2013 by Vadim

 

Team "Linda"

 

Relax… we are not doing "Linda" today. However we did have it coming up in our program in a couple of weeks, and Hank gave me a great idea to do it as a Team Workout, the way Rob Orlando has done it in his gym for some time. So there you have it: Team "Linda" is coming up on Sunday, September 29th, starting at 10am!

 

If you don't know and/or haven't done it yet, Linda is one of the toughest "girls" in CrossFit. Linda looks like this: 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift @ 1.5 bodyweight
Bench press @ bodyweight
Clean @ 0.75 bodyweight

Set up three bars and storm through for time.

 

We've never done "Linda" as a team workout and indeed, it does sound like a blast! Watch Rob Orlando’s awesome video below explaining how it will roll. So, from now until Sept 29th you have to find yourself two teammates. Teams will weigh-in on Sunday before the workout. We will add the weights together for the three teammates and find the average. The barbells will be set according to the average weight. Each athlete will start at a different station/movement – Deadlift, Bench Press, and Squat Clean. After all teammates have completed a set of 10 reps at their stations, they will rotate. When everyone returns to their original positions, they start their round of 9 reps, continuing in the same way until the end of the workout. The workout obviously can be done Rx or Scaled, though do try to find your teammates of roughly similar bodyweight and level of fitness. 3 - 2 - 1 - Find Your Teammates!

 

Every 5 min for 5 rounds:
A1. Close Grip Bench Press @20X1, 4-5 reps
A2. DB bent over row @3111, 4-6 reps/arm
+
7 min amrap:
10 burpee box jumps
10 handstand push-ups
2 muscle-ups
+
side bridge - accumulate 2 min on each side