Tuesday 28JAN14

January 27, 2014WOD

SOTB 2014

Nutrition, Nutrition, Nutrition:
We haven’t been open a year yet and we’re already running our 2nd Paleo Challenge. Allow us to take a second to underscore the importance of nutrition for reaching your individual fitness goals. Paleo Challenge 2.0 is only the beginning! We have plans in the works to fill 2014 with even more food-related events. Stay hungry, friends.

Staying a Neighborhood Gym:
We’re growing, it’s not a secret; it’s a good thing! No matter what, we’re committed to staying a warm, welcoming and inclusive gym. CrossFit is the synthesis of so many amazing sports, training disciplines and sports science. CrossFit didn’t create itself in a vacuum. As athletes we cannot train in a vacuum. We need a dedicated community to support us on our personal fitness journey. This is what we foster at CFER.

Bringing in SMEs:
You don’t know what you don’t know. CrossFit is composed of such wide and varied disciplines that it’s impossible for one person to be a perfect repository of CrossFit knowledge. We were amazed and honored that Kendrick Farris was willing to pay us a visit in November. Rest assured that we are diligently working behind the scenes at CFER to dream up ways to bring athletic talent and subject experts to our East Village training hall.

Programming beyond the WOD:
The TEAM program is our first foray into programming outside of normal WODs. We’re starting to see regular faces and we’re looking forward to creating a stable of fire breathers at CFER. Expect to see more additional training sessions offered at CFER. CrossFit will always be what we do at CFER. There’s no reason that spending extra time pounding the pavement, getting in the water, or time under the bar won’t make us better CrossFitters. Endless variety is a core tenant of CrossFit!

In case anyone is wondering what happens during the TEAM sessions it kind of looks like this:

(Yes, the wrong workout went up, sorry!)

1)Deadlift
Establish 3 RM

2) For total reps using Tabata intervals

8 Rounds alternating between:
Snatches (95/65)
T2B

Rest 1 minute

8 Rounds alternating between:
Thrusters (95/65)
HSPU

Rest 1 minute

8 Rounds alternating between:
Front Squats (95/65)
Bastards

Rest 1 minute

8 Rounds alternating between:
Deadlifts (95/65)
Push-ups

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