Oly Sunday

REMINDER: Tomorrow our new Post-WOD Elements classes start up at 44 W. 28th St., 2nd floor. Please be sure to pre-register if you plan to attend!

Sunday 120115

Snatch – 3 @ 70%, 2 @ 75%, 1 @; 80%, 1 @ 85%, 1 @ 80%, 1 @ 75%
Clean & jerk – 3 @ 70%, 2 @ 75%,; 1 @ 80%. 1 @ 85%, 1 @ 80%, 1 @ 75%

If you’re struggling with our 30-Day Paleo Challenge, check out this flow chart… ; )


* * * * *
Here’s a preview of Monday’s WOD classes, which will run on a regular schedule:

A: Skin the cat progressions and practice

B: “Nate” (Compare to 111017)

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

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings @ 32kg/24kg

Responses

  • Hari

    We’re expanding the Post Elements classes to include Saturday 9:30 AM, 10:30 AM, 11:30 AM, 12:30 PM. (You will need to register, 12 people maximum.)

    We will be creating three Saturday Hero WOD’s (really this will be three heats of the same WOD): 11:45 AM – 12:30 PM, 12:30 PM  - 1:15 PM, 1:15PM  - 2:00 PM. (You will need to register, 15 people maximum per class. Basically, this will be a two-hour time slot for the Hero WOD. We’re just letting people decide which heat they will be in, so they can plan accordingly..)

    Regular Saturday WOD’s will be 9:00 AM, 10:00 AM, 11:00 AM, 2:00 PM, 3:00 PM 

    So there will be a total of 12 WOD’s on Saturday.

    • Matthew Trent

      Where do we register for the Hero WOD?

  • Jim S

    Love the paleo chart. Today is the end of my first month on PHD. It’s been a great month. Energy is up, jonesing for carbs way down. Started it at 184lbs and today at 176 and about an inch and a half of the waist. I’m getting a physical on the 31st and am eager to see the impact on blood work.
    A: Did about 15 snatches at a constant 65lbs. Really trying to zero in on the movement while my shoulders continue to learn who to rotate. Nailed the last few and felt great.
    B: 95, 115, 125, 135, 125, 120

  • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

    Couldn’t make in to the box so did some strength work at home.

    Warmup – 500m row

    A. Press – 5 x 65, 5 x 65, 5 x 70, 5 x 70, 5 x 75

    B. Back squat – 5 x 145, 5 x 145, 3 x 155, 3 x 155, 3 x 165

    C. Deadlift – 5 x 185 (ran out of time before the gym closed).

  • Asegal04

    Snatches
    95, and then 115 the rest of the way. Feeling much better, the training session definitely helped.

    Cleans
    135, 145, 155