WOD 12.22.07

4 Rounds For Time of:
Deadlift 10 Reps
Dumbbell OH Sit-Up 15 Reps

Burgener Warm Up

Learning the Dumbbell Hang Power Snatch.


WOD 12.16.07

Deadlift 3-3-3-3-3 reps.

Additional work today included Jump Rope mechanics and B2B Tabata Squats.

Jacinto helps Michele set her back. She pulled a new PR of 115x3 a few sets later!


WOD 12.15.07

10-9-8-7-6-5-4-3-2-1 Reps of:
Dumbbell Hang Power Clean
Push Press
Overhead Squat

Bear Crawl

Each of the three lifts done in sequence is counted as one rep.  Follow each set with a Bear Crawl across the Lyceum.

Jeremy makes it look easy.


15 Extra Minutes of Sleep

Saturday's classes will now be starting at 10:15am and going until 11:15am. Please continue to arrive 10 minutes early to help set up so that we can start on time.

I've also posted 2 new CrossFit Journals under the "Nutrition Resources" tab located in the right column.

"Zone Meal Plans" is a technically simple overview of the Zone, complete with block prescriptions and sample menus.

"CFJ Issue 15: Nutrition"
is a guide to avoiding dietary induced metabolic derangement. The Deadly Quartet, Responsible Diet Books and a host of other topics are addressed here.

Both Journals are available Free through Knowledge is power! Happy reading.


WOD 12.09.07

"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 8 intervals are sit-ups, and finally, the last 8
intervals are squats. There is no rest between exercises.

Today's "Skills" Segment was Pressing Form. Nice work, Michele.


WOD 12.08.07

4 Rounds For Time of:
10 DB Snatches Each Arm
10 OH DB Lunges Each Arm
10 Burpees

Men use 30# DB's while Women use 20#'s

Camera phone was the best we had today!


December 8th!!

We've finally been squared away with the Lyceum and will resume training on Saturday, December 8th at 10am. There were some scheduling conflicts this weekend which prevented us from starting on the 1st, however we now have guaranteed Saturday and Sunday slots for the next 5 weeks.  After a few trial classes, the Lyceum will entertain our proposal to add a Wednesday class as well as one-on-one sessions in the near future. 

Our new space includes; permanent storage for more strength equipment, 4000sq. feet of open space, convenient location off a major avenue and subway line, bathrooms, an in-house coffee shop for refreshments and free publicity for further expansion. For more information please check out the updated "Location" link on the left column of our site.