November 2008 Archives

It's something else!

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Sunday, 30 November 2008

"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.

Add up your total reps and share with us! Compare your results to 18 August 2008 for pride points.

Backfilling (thanks Time Warner)

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Ok - internets are back up!

Saturday 29 November 2008

Deadlift 3-3-3-3-3 reps

What did you lift? Tell us. Pleeezzz....

Compare to 13 October 2008.

*yawn*...:) So maybe I slept a little....

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Thursday, 27 November 2008


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

We did this back on 1 October 2008.

I don't have a fancy post today (as opposed to other days) on the idea of being Thankful but I will say that I am very thankful that I get to participate in a place that has drawn together some of the best people in the city, many of whom I am honored to be able to call my friends.

The past is gaining on us!

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Wednesday, 26 November 2008

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Seem familiar? It was last done on 10 October 2008.

Don't forget - the big move in midtown happens on Saturday! Meetup is at 11am on Saturday at 39 W. 38th St. Get in early and claim one of the 17 psychic energy loci in the new space before someone else does!

Tuesday, 25 November 2008


Five rounds for max reps of:
Body weight bench press

Last done way back on 06 November 2008. Random is random.

By Thor's Hammer!

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Monday, 24 November 2008.

Today is an official Rest Day! However it happens to fall on a night where Justin (aka Thor), Greg and myself will be running things, so we figured we would come up with our own little surprise for you all.

With regards to upcoming holiday hours:

It seems we have enough coverage resources to allow for the following:
Thursday - Closed unless someone really wants the place open.
Friday, Saturday and Sunday - Open Weekend Hours: 1:00 Beginners, 2:00 regular WOD.

If there are other times (many - or at least a vocal few) people REALLY want the gym to be open, do let us know.

Don't forget to consider pitching in to help Midtown on Saturday at 11:00. For those of you who missed out on the previous move, please enjoy the lack of stairs!

The rope the rope the rope is on fire

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Sunday, 23 November 2008

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
6 Rope climb ascents (Sub 12 ring pullups if needed)
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 3 lengths of the gym

Post time to comments.

Good news - Court has granted us a new propane tank! Come on in tomorrow and enjoy!

I am a time machine!

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Saturday, 22 November 2008

Clean and Jerk 1-1-1-1-1-1-1 reps


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Friday, 21 November 2008

Run 5 K

Post time to comments.

Alternative options (Row 5K, 2500 jumpropes, etc) will be made available, so come on in!


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Thursday, 20 November 2008

While a rest day for those on the strict 3:1, locked-in calendar, let's throw this out there for those who have missed a day or two this week.


5 Pull-ups
10 Push-ups
15 Squats

Performed each min on the min for 30 min

Yes, this can be done entirely indoors. You're welcome.

Calling all Nicoles!!!

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Wednesday, 19 November 2008


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

"Max rep Pull-ups" means get on the bar and do pull-ups until you let go of the bar. When you do, it's time to run again...

Let's see some folks hit double-digit rounds!

Back to the bar!

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Tuesday, 18 November 2008

Push jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

They left off an "L"...

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Monday, 17 November 2008


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

This came up on 21 August 2008, so some of you should have your times standing by for comparison. Whip 'em out, people - this is the method by which your progress is measured.

Post your times and whines to the comments.

It's also Day 42 of the Challenge-O-Rama! Aside from its important usage in the works of Douglas Adams, I have gotten along greatly with the number 42, especially when it occupies its "natural" (IMHO-YMMV) role in being the product of the coefficients 6 and 7. Curiously, this feeling of familiarity is absent when the multiplicand and multiplicator roles are filled by 14 and 3, respectively. The feeling is something along the lines of seeing your favorite play with understudys in the lead roles. I suspect the bounds of my early 12x12 multiplication table chart worship left such 14 multiple relationships out in the cold.

Let us rest...

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Sunday, 16 November 2008

Rest Day

Come on in to find out what magical adventures Kevin and I have in store for you!

Also, yesterday's instructor meeting was probably the best one ever. I'll post up much of the official results once we get them but I'll just say we have exciting news for people who have wanted to take Elements but have had difficulty managing aligning the fixed schedule of the class with their own availability.

See ya there!

Back to the bar...

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Saturday, 15 November 2008

Back Squat 5-5-5-5-5 reps

Look! That's it! No running! No pairing with pullups or handstands! It's glorious!!!

Oh, and post weights to comments.

Better late than never!

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Friday,14 November 2008

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Day 39 for those who are still on the Challenge Circuit!


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Thursday, 13 November 2008


For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Shall we play a game?

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Wednesday, 12 November 2008

Remembering that it is a "rest day" and everyone went hard on FGB yesterday, let's borrow a classic equipment-(relatively)-free workout from for today:

"Double Deck"

Going through a shuffled deck of cards, do the number on card according to suit. Numbers are numbers. Jack = 11, Queen = 12, King = 13. Ace = 15.

Round 1:
Hearts = pull-ups
Spades = Push-ups
Diamonds = lunges each leg
Clubs = Squats
Jokers = 20 Burpees

When that's done, go through the deck again for a second round!

Hearts = Sit-ups
Spades = 4 count bicycle crunches
Diamonds = 4 count flutter kicks
Clubs = Squat Jumps
Jokers - sprint 400 meters

You can bring a deck if you like but we should have a couple card decks in the gym that we can use for this. "Uno" decks are not allowed - so there will be no skip-skip-reverse action going on.

Record times to comments.

A fight gone bad...

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Tuesday, 11 November 2008

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

"In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point."

This is a fun one! Elements people - dig up those class scores to compare! This was also done on 7 September 2008.

Pullup/Angie Challenge: Day 36. A personal favorite as there are so many ways to get there that feature some of my most beloved numbers! 4x9, 6^2 or 3x12.

This was BEFORE it got busy last night...

Yup - "inverted".

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Monday, 10 November 2008

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments.

As stolen from the Midtown site: "*The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee. (photo sequence here, video sequence here)"

Day 35! Stay alive!

Guess that rest day got skipped...:)

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Sunday, 9 November 2008

Power clean 1-1-1-1-1-1-1 reps

Heard great things about yesterday's classes. Here's hoping for a great turnout today as well!

34 pullups or Angie sets on the wall, 34 pullups or Angie sets...

Short and sweet

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Friday, 7 November 2008

Four rounds for time of:
Run 400 meters
50 Squats

Post up your times with pride - after all, they are uniquely yours.

Day 32. The ole 8x4...

"Pullup Sweeps Week" Continues!!!

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Thursday, 6 November 2008


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Last done on 29 June 2008. We're starting to get closer and closer for our new Brooklyn people to really get some quality comparisons as to their performance gains. Believe me when I say that the pride felt and then impact on motivation is substantial.

Pullup/Angie - Day 31. First "month" complete! Take care of those hands!

Ok - that's about as political as I'll get. :)

Wednesday, 5 November 2008

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Post rounds completed to comments.

It's Day 30 - do you know where your pullups are?

Election Day = Rest day

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According to the regular CF calendar, this is a Rest Day. So Option 1 is rest.

If that doesn't work for ya, try one of the state-based WODs as listed over at CrossFit NYC.

Finally, for those of us on various Challenge Programs, it's Day 29. Max respect for those who decided to jump on this and buy in now!

Also, apparently there's some sort of election going on today. You may want to check it out - even take part - as it looks like this could even be on the news tonight!

Monday, 3 November 2008


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

A pretty recent repeat, last done on 16 September 2008. So let's see some progress!

Game on!

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Sunday, 2 November, 2008

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 3, July 2008.

And we're on Day 27 of any respective challenges to which you have challenged yourselves. Good luck!!!


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