WOD 5.18.08

5 Rounds For time of:
20 Overhead Walking Lunges (40% Body Weight)
20 Knee to Elbows

Post loads and time to comments.

"Does my butt look big in these?"

Cook some organic chicken breast on a non-stick pan with a little bit of olive oil. Once the chicken is about 90% done you can add a generous helping of swiss chard and asparagus into the mix. I prefer to broil the asparagus with oil, pepper and garlic for about 10 minutes before I add it to the pan but that's really only to preserve some texture.
Season with some pepper and lemon before enjoying. If you're zoning you may want to add some fruit for dessert. Preferably berries.
This meal took about 15 minutes from start to finish.




Post Loads to Comments.


Tale of a CrossFit Die Hard Part 6, AllisonNYC WMV MOV
Milk, Does it Do a Body Good? Part 1 Part 2

Do you consume dairy products? Post opinions and experiences to comments.


CFSBK 5.16.08

"Achieving the Muscle-Up"
By Jon Gilson of AgainFaster

Coach Allison will be at the "CrossFit Kids" cert this weekend and the "CrossFit Olympic Lifting Cert" next weekend.

Senatorial Candidate Introduces New Low-Carb Platform


Deadlift 1-1-1-1-1-1-1 reps

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There 6 mats left downstairs. Anyone who wants to come a little early to help bring them up would be appreciated greatly.

Zak Posts Some Numbers

Post Work-Out. How did our flag get all the way up there??

Roy & HG Commentary: Syndney Olympics 2000 Weightlifting


30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Heat 1 sets up.

Cool Down/Unload:

Alternating Reverse Barbell Lunges 60% BWx8ex3

3 Rounds:
20 OH Sit-Ups
20 Reverse Sit-Ups

Here is the "Muscle-Up Formula" from the 6pm Class:
Pull-Up + Transition + Dip = Muscle-Up
Pull-up = False Grip + Full ROM pulling strength
Transition = Technique + Rotational Strength
Dip = Full ROM pushing strength + Ring Support

Why your elbows must stay in front of the bar during Presses.



We've added a few new Beginner's Classes to our program!

Here is a detailed list of all our class times:

Beginner's Class Schedule
Monday: 6pm (Free for Foundation's Participants)
Wednesday: 6pm
Saturday: 11:15am
Sunday: 11am

Group Class Schedule
Monday: 7pm
Wednesday: 7pm
Saturday: 10:15am
Sunday: 12pm

We are now offering Weekly Unlimited Class Cards for 50$. If you go to 4 classes per week you save 30$, if you attend 3 classes per week you save 10$. Your may use the card for either Group or Beginner classes.

Athletes are encouraged to come early or stay late (depending on which class they participate in) and work on a skill or performance deficit in an open gym atmosphere. We all have things that we need to work on and this is a great opportunity to do just that. For example If your strength is lacking you may choose to supplement your training with some additional Back Squatting. Maybe you're after that first muscle up and need to work your transition and pulling strength, go for it. Are you tight? Spend an extra 20 minutes doing mobility drills and open up those joints.
Note: The running class gets equipment and space priority.

Monday night beginner classes will now be FREE for anyone who has completed any of our Foundation's Program cycles.

Foundations Cycle 3
We have confirmed the dates for our next cycle of the Foundation's Program. Classes have been scheduled for every Sunday at 1pm for the following 6 weeks (5/18, 5/25, 6/1, 6/8, 6/15, and 6/22).  Interested participants should send me a confirmation email so that we can solidify your slot.

The program will cost 180$ which must be paid either in cash or check (made out to David Osorio) by the second class. Students will receive a digital syllabus including a program overview, homework assignments and additional educational resources.

Space is limited and filling up FAST.

Which member of CFNYC left us this gem?


Overhead Squat

3-3-3-3-3-3-3 reps

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11am Class:
Max reps in one minute at each station. Today's WOD is 4 rounds.

Wall Ball 20 lbs.
Box Jumps 20"
Kettlebell Swings 16kgs.

Post score to comments.

Cleiser Calcines

Nation's Joggers Sick of Finding Dead Bodies.