Empire State CrossFit

MAP Training

Dec. 28

Power clean

5 sets

1.1.1 rest 10 seconds between singles-goal is to get up to 90% of 1rm

on a 3 min. clock

row 300

max double unders

rest 3-6 min.


I am gonna buy one of these, I have bulging disks and have heard good things


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Dec. 18



Work up to a heavy power clean

6 min. amrap

3 power cleans 185/120

6 box umps 30/24

9 pullups

rest 4 min. then repeat

Nov. 19

1. Hoodie orders are being placed $50 give your size & money to myself or Traps who is gonna be helping me out with Administrative stuff, so I can focus on class and training. The artwork will be a little further down on the sweatshirt by the shoulders, this is just to give you an Idea

2. End of the year party and 2 year anniversary will be immediately following the inhouse competition this year on Saturday Dec. 8  We will have catered food from Trattoria Vivolo and booze will be sponsored most likely by Juniors mini mart down the street.

3. Need more people to sign up for this inhouse comp.

4. the black clamps that lock the weight on the barbells have been dropping like flys, I just found the  fourth broken clip this week, these are ridiculously expensive like 32 bucks a pair, so if you guys want me to keep buying and not the old spring collars, you must treat with respect. Not toss on ground with weights on top.

Front Squat




3 sets

row 250

30 wallballs

15 burpees

rest 4 between sets or till a rower opens up

November 14

“Nothing in the world can take the place of persistence.  Talent will not, nothing is more common than unsuccessful men with talent.  Genius will not; unrewarded genius is almost a proverb.  Education will not; the world is full of educated derelicts.  Persistence and determination are omnipotent.  The slogan ‘press on’ has solved and always will solve more problem of the human race.”
-Calvin Coolidge, 1923.  “Silent Cal” did not speak often, but when he did, people listened.
8 min. amrap
5 burpees
3 muscle ups or 10 pullups
15 box jumps 24/20
rest exactly 5min
20 k.b. swings 53/35
30 situps
40 dubs
cash out work on halting clean deadlift

Nov. 9

Good Luck to Everyone from ESCF competing in the garage games this weekend!!!

3 months and they only got 4 out of 17, should have come to ESCF, they could have got pullups and a heavy clean and jerk

ny times article

While the pull-up has been used by everyone from middle-school gym teachers to Marine drill instructors to measure fitness, the fact is that many fit people, particularly women, can’t do even one. To perform a pull-up, you place your hands on a raised bar using an overhand grip, arms fully extended and feet off the floor. (The same exercise, performed with an underhand grip, is often called a chin-up.) Using the muscles in your arms and back, you pull yourself up until your chin passes the bar. Then the body is lowered until the arms are straight, and the exercise is repeated. The Marines say a male recruit should be able to do at least 3 pull-ups or chin-ups, but women are not required to do them. In school, 14-year-old boys can earn the highest award on the government’s physical fitness test by doing 10 pull-ups or chin-ups: for 14-year-old girls, it’s 2.

To find out just how meaningful a fitness measure the pull-up really is, exercise researchers from the University of Dayton found 17 normal-weight women who could not do a single overhand pull-up. Three days a week for three months, the women focused on exercises that would strengthen the biceps and the latissimus dorsi — the large back muscle that is activated during the exercise. They lifted weights and used an incline to practice a modified pull-up, raising themselves up to a bar, over and over, in hopes of strengthening the muscles they would use to perform the real thing. They also focused on aerobic training to lower body fat.

By the end of the training program, the women had increased their upper-body strength by 36 percent and lowered their body fat by 2 percent. But on test day, the researchers were stunned when only 4 of the 17 women succeeded in performing a single pull-up.

“We honestly thought we could get everyone to do one,” said Paul Vanderburgh, a professor of exercise physiology and associate provost and dean at the University of Dayton, and an author of the study. But Vanderburgh said the study and other research has shown that performing a pull-up requires more than simple upper-body strength. Men and women who can do them tend to have a combination of strength, low body fat and shorter stature. During training, because women have lower levels of testosterone, they typically develop less muscle than men, Vanderburgh explained. In addition, they can’t lose as much fat. Men can conceivably get to 4 percent body fat; women typically bottom out at more than 10 percent.

So no matter how fit they are, women typically fare worse on pull-up tests. But Vanderburgh notes that some men struggle, too, particularly those who are taller or bigger generally or have long arms. This is related to an interesting phenomenon: if you compare a smaller athlete to an athlete who has the same exact build but is 30 percent bigger, the bigger athlete will be only about 20 percent stronger, even though he has to carry about 30 percent more weight.

“We’re a combination of levers; that’s how we move,” Vanderburgh said. “Generally speaking, the longer the limb, the more of a disadvantage in being able to do a pull-up. I look at a volleyball player and wouldn’t expect her to be able to do a pull-up, but I know she’s fit.”

work up to a heavy power clean

5 sets for reps

on a 2min. clock

5 power cleans 165/110

2 shuttle sprints down and back

max double unders

rest 2min

Oct. 26

I want to Thank everyone for their generous donations we have raised a lot of money! Tomorrow begins at 10 am sharp heats going off every 15 min.

Back squats

10-8-5-3-3-2 stay conservative

3rds on a 4 min. clock

8 shuttle sprints

max double unders

Rest 2 min.

Barbells for Boobs is this Saturday Oct.27. Heats will start at 10am and will run every 15 mins.

Please arrive early and get yourself warmed up. Please also plan to help out with counting for others and helping set up barbells.