It's up to you, New York, New York

"Gallant" 

For time:

Run 1 mile with a 20 pound medicine ball

60 Burpee pull-ups

Run 800 meters with a 20 pound medicine ball

30 Burpee pull-ups

Run 400 meters with a 20 pound medicine ball

15 Burpee pull-ups

Nor'easter

A.) Three Rounds, not for time of:

Double Unders x 50

Back Extension x 12

Handstand Hold x 30s

B.) Deadlift (3 x 5) Wendler Week 1, Cycle 2

65% +10lbs x 5
75% +10lbs x 5
85% +10lbs x 5+

C.) Bench Press (3 x 5) Wendler Week 1, Cycle 2

65% +5lbs x 5
75% +5lbs x 5
85% +5lbs x 5+

- Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle. You will add 5lbs to every upper body lift, and 10# to your lower body lifts.

- When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

D.) Superset: 

Weighted Dips: 1 x 10 (BW), 3 x 10 (Weighted)

-Rest 60s-

Weighted Chin-Ups: 1 x 8 (BW), 3 x 6 (Weighted)

-Rest 60s-

F.) MetCon: 5 Rounds for time:

15 Deadlifts (155/115)

15 Pushups

This moment, we own it.

Today's Article: It's not CrossFit's Fault

Warm-Up: 

Blackburns (Y-W-T-I) 3 sets of 15 sec. hold each position

-Video Demo at 3:35-

A.) Three Sets, not for time of:

Double Unders x 50
Handstand Hold x 30 Seconds
Toes 2 Bar x 12

B.) (AMRAP) As many rounds as possible in 8 minutes of,

5 SDHP (70/53)
5 Push-Ups

C.) EMOM for 30 Minutes,

Minute 1: 15 Calorie Row

Minute 2: 12 Alternating DB Snatches (65/45)

Minute 3: 15 Abmat Sit-Ups

D.) Three sets, not for time, of:

Bent-Over Barbell Row x 8 reps
Rest 60 seconds
Chin-Up x 6 reps
Rest 60 seconds
Weighted Hip Extensions x 8 reps
Rest 60 seconds

Anyone Ever Have Sugar Cravings? by: Angie Fenstermaker

Glutamine is an amino acid that helps build and maintain muscle and we commonly associate glutamine to weight lifting and/or body builders (it helps reduce muscle deterioration).

BUT... 

Glutamine may also help reduce cravings for sugar and refined carbs. Glutamine has a stabilizing effect on blood sugar levels: “when the levels are low, glutamine suppresses insulin to prevent further decline of the sugar levels.” It also stimulates the release of glycogen to help increase the blood sugar to normal levels. Another added bonus: Glutamine can increase our naturally occurring growth hormones! The fountain of youth!

- Angie Fenstermaker

Want more from Angie? Check her out at any of these places: 

Website: Angiesway.net

Facebook: Angie's Way Nutritional Consultants

Facebook: Angie's Angels

E-Mail: Angieswaynutrition@gmail.com

Phone: (484)515-9836

New Arrivals!

Reebok CrossFit ONE ROAD TRIP! 

NEW ARRIVALS JUST IN TIME FOR THE OPEN!

Gear up for the open at the source! Shop Reebok Fifth Ave - Fit Hub with your discount after you workout in the 10,000 square foot Box on Fifth Ave in New York City.  The Store will be stocked up just in time for the open with all the latest Reebok CrossFit gear!

*Reebok CrossFit ONE ROAD TRIP! *

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Chesapeake Bay: 10k Across the Bay!

To sign up, Click HERE!

ONE WAY | TO CROSS THE BAY

The most exciting 10k to come online in years! Don’t miss out on the chance to run or walk over the Chesapeake Bay.

A beloved Maryland tradition is coming back in a new, exciting format!

On November 9, 2014, this 10 kilometer, 6.2 mile point-to-point course will take runners over the 4.35-mile Chesapeake Bay Bridge, which reaches 186 feet at its tallest point. Runners will experience water vistas dotted with sailboats and cargo ships from atop a major dual-span bridge that doesn’t allow pedestrian traffic at any other time of the year.

The race is open to participants of various levels of fitness and physical abilities as long as you are able to complete the event at an average pace of 19 minutes/mile.

Race day also will include a kids’ race! Check back for details!

ABOUT:

THE COURSE (link to course map)

10 Kilometers * 4.35 miles Over Water * Up to 185 ft. in the air

The race will start near the base of the bridge on the Western Shore of the Chesapeake Bay then proceed directly over the Chesapeake Bay Bridge on the eastbound span. The race ends near Terrapin State Park in Queen Anne’s County.

AFTER | THE RACE

The Race Is Over – Time To Celebrate!

Following the race, there will be an awesome after-party near the finish line for runners, friends and family. Join us from 10am – 2pm for live music, great food, refreshing drinks and family friendly activities.

All registered race participants will have access to complimentary shuttles to official race parking locations following the event. Shuttle maps and scheduled departures will be included in each registrant’s race packet.

I'm Bouncing Off The Walls Again

The Mobility Doc himself, John Giacalone representing his Be Epic shirt.

MetCon: As many reps as possible in 7 minutes of,

Wall Balls (20/14)

*EMOM 5 Deadlifts (225/155)*

-Start with Wall Balls, then do 5 Deadlifts on the top of every minute.

-Score is total Wall Balls completed in 7 minutes

MetCon: For Time

100 Alternating DB Snatches (55/35)

Core: 3 Rounds, not for time of:

20 Alternating Single Arm Ring Extensions

10 Double Arm Ring Extensions*

*Sub Barbell or Ab Wheel Rollouts*

-Link above has a demo of both exercises-

Active Recovery Row

Today's Reading: Bodybuilding Movements: Useful or Not?

Active Recovery Rowing Workout (Taking place of the Track, since weather hasn't currently permitted our track workouts. Hoping to get back to them next week)

Thank you goes out to the NC Lab for this one:

1000m mod
200m easy
300m sprint
100m easy

90 sec rest

800m mod
200m easy
300m sprint
100m easy

90 sec rest

600m mod
200m easy
300m sprint
100m easy

90 sec rest

400m mod
200m easy
300m sprint
100m easy

90 sec rest

200m mod
200m easy
300m sprint
100m easy

Total: 6000m

Easy pace: 2000m PR pace + 15-30sec
Mod pace: 2000m PR pace + 5-15sec
Sprint pace: 2000m PR pace or better

Spend some quality time on mobility exercises afterwards. Your body will be plenty warm after this one.

Raise The Bar.

Today's Article: Olympic lifting shoes: Wear or Wear Not? When or When Not? By Courtney Shepherd

Warm-Up: 2 rounds of

10 Jumps (box, squat, or broad)

10 Inch Worms

10 MB Slams

10 Back Extensions

90ft Farmers Carry

Strength: Deadlift (5-5-5)

(Wendler Week 1, cycle 1)

65% x 5

75% x 5

85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Deadlift is 290#, your percentages will be based off of 90% of 290# (260#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: EMOM for 20 min,

1 Deadlift (95/65)

1 Hang Power Clean (95/65)
1 Front Squat (95/65)

1 Deadlift
1 Hang Power Clean
2 Front Squat

1 Deadlift
1 Hang Power Clean
3 Front Squat

Keep adding 1 Front Squat until you get to 20 Front Squats. If you don’t make it to 20 – switch to 1 Deadlift, 1 Hang Power Clean, and (6) Alternating Front Rack Lunges for the rest of the EMOM.

Cash Out: Banded Good Morning 5 x 12

Success.

Warm-Up: 50-40-30-20-10

Double Unders (Unbroken)
*4 burpee penalty if you trip up*

-If you do not have double unders yet, use this time to practice and just get your body warmed up.

-We do a lot of double unders, I believe the jump rope is easily one of the best conditioning tools out there.

MetCon: EMOM for 10 minutes

5 Pull-ups (sub Ring Rows)
10 Push-Ups
15 Air Squats

Strength (Superset): 4 Sets of,

Bent Over Barbell Row x 10
45 second plank hold

-Not for time. Use a weight that allows you to perform every rep perfectly.

MetCon: 

10-1 Box Jumps (24/20)

1-10 Toes 2 bar 

-Ex. 10 box jumps, 1 T2b, 9 Box Jumps, 2 T2b, etc...

25 Days of Christmas:

Row for MAX meters in 5 minutes.

Sunday Funday

MetCon: 10 Rounds, for time of:

250m Row
50 Double Unders (sub 150 Singles)

*25 Minute time cap*

MetCon: 6 round for time,

10 Alternating DB Snatch (55/35)
10 Deadlifts (185/135)
15 Lateral Bar Hops

Spotted at the gym! Last chance T-shirts!

Spotted some good friends wearing their cmXfit "Be Epic." T-shirts at the gym! Epic workouts!

Just a reminder, this Monday we will be placing a second order on the "Be Epic." T-Shirts. This will be the last order for this original version of the T-shirt.

Contact Chad or Mike with your size.

Cash Only: $25.00