I hope you guys enjoy the pulling session form Tuesday.  We will continue to expand on it in the coming weeks – adding speed to the pulls on the deadlift and shrug in the Clean Pulls.  We even saw some Clean PRs.  Keep pulling hard and keep tight. Another CrossFit.com workout posted in recent weeks, we may have some equipment issues if classes are full, so I’ve posted a workout that can run concurrently. Workout of the Day Gymnastics For the first minute, spend as much time in the handstand as possible Kickups, holds, lowers and walks are all in play For the second minute, rest Repeat for a total 7 rounds, or 14 minutes Conditioning 7 2 Minute Rounds Row 20/15 Calories Perform as many setups as possible in the remaining time. There is no rest between rounds.Read more

Monday was a heavy duty volume day – 600 fast reps.  Instead of going fast and long, we will go heavy-ish.  Instead of just pulling heavy off the floor, were are going to work on extending range of motion. First, we will spend 10 minutes pulling clean grip deadlifts from a deadlift.  We have done this before.  In 10 minutes, you should get in 5 to 7 lifts.  You probably will not be able to build to a heavy lift in this time.  We do not want to see candy cane backs.  It’s June,  not Christmas. Second, we will spend 10 minutes pulling a deadlift double with a clean grip into a shrug.  We are not looking for anything herky-jerky.  This should be a controlled, 2 second pull, with a 1 second pause/squeeze at the top of the shrug.  We are also not looking for you to rock back, and...Read more

I’ve been holding onto Monday’s workout since CrossFit.com posted it.  It’s a repeat workout from July, 2006.  That’s the month I started CrossFit, which means I likely did the workout at Harbor Fitness in Bay Ridge, Brooklyn.  I don’t have a record of my time, because I didn’t post in the comments section at the time.  That’s how we decided who was the fittest in the olden days – you posted your score in the comments section. Normally, we would do this type of workout mid-week, but Monday is the coolest day of the week.  I would prefer to do 100 pullups when it’s not 100 plus degrees out.  We will Deadlift on Tuesday and continue to Close Grip Bench Press on Friday.  We will also do the Granite Games workouts on Friday and Saturday. As you have probably noticed, there have been updates to the kids area. We love...Read more

Granite Games #1 workout has 2 parts – so be prepared to LIFT post wod! RX 14MIN TIME CAP 15 Burpees Over Rower 40/30 Calorie Row 15 Burpees Over Rower 40/30 Calorie Row 15 Burpees Over Rower In the remaining time… Establish a 1-RM Snatch Intermediate 14MIN TIME CAP 15 Burpees Over Rower (CAN step over) 35/25 Calorie Row 15 Burpees Over Rower 35/25 Calorie Row 15 Burpees Over Rower In the remaining time… Establish a 1-RM Snatch Scaled 14MIN TIME CAP 10 Burpees Over Rower (CAN step over) 30/20 Calorie Row 10 Burpees Over Rower 30/20 Calorie Row 10 Burpees Over Rower In the remaining time… Establish a 1-RM SnatchRead more

I originally said we would be deadlifting on Friday, but as the Granite Games has 3 scored workouts, we will knock them out over the weekend.  Workout 2 on Friday, Workout 1a and 1b on Saturday. Workout of the Day Granite Games Qualifier #2 With a 12 minute cap 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar Strength Close Grip Bench Press 3 sets of 5Read more