Squats and more squats

Friday 120406

WODs at HR:00 and HR:40
A: Front Squat 3×5
Back Squat 1×15-20

B: 3 Max Single Set Pullup Attempt

WODs at HR:20 and HR:30
A: Ring Rows 3×20

B: Three rounds for time of:
Turkish Get-up, 24kg/16kg kettlebell, 21 reps
Run 400 meters

Be sure to CLICK THROUGH to read this blog post where we’ve published an article by Coach Sara Carr (pictured below) entitled “3 Years of CrossFit and This Is What I Have Learned.

(photo courtesy Kayam R.)

It’s all about intention
Why are there so few (actual) vegetarians?
Vintage weight-loss ads
The pros & cons of Oly lifting with regards to larger training goals
Strong finger extensors: how you can get them and why you want them
Have you become an unhealthy healthy person?

Dr. Eugene “Bo” Babenko, PT, (pictured below) likes to stand on his head, match his sneaks to his KBs, AND, more importantly he also likes to do FREE 20-minute consults for his fellow CFNYCers. There are still a few slots left for his consults this Saturday from 10am-2pm. The sign-up sheet is at 25 W. 26th St. and the consults will take place there up on the 4th floor.

Matt and Dan side-planking:

(photo courtesy of Coach Sara)

Here’s what’s on tap for Saturday’s classes, including the High Noon Hero WOD!

WODs at HR:00 and HR:40
A: Russian gymnast warm-up

B: Open WOD 12.1 (Compare to 120223)

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

WODs at HR:20
A: Front Squat 3×5
Back Squat 1×15-20

B: 3 Max Single Set Pullup Attempt

* * * * *

HNHW (“High Noon Hero WOD”) Update

Hey guys, we’re back!

Hope you are all sufficiently recovered from the CrossFit Open and back into your regular training. For our first WOD back (that takes place tomorrow, Saturday, April 8th) we are doing “Klepto.”

Klepto

4 rounds for time of:
27 Box jumps, 24″/20″ box
20 Burpees
11 Squat cleans, 145#/100#

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Show up and help us welcome back the HNHW. Remember to signup via Zen Planner so we can run this efficiently at 11:45am, 12:30pm, and 1:15pm. Look forward to seeing you all on Saturday at the 26th Street Box!

Responses

  • Dickie

    Sara, why don’t you stick your tongue out during overhead lifts? I hear it helps.

  • Zoe

    Great articles, Avery and Sara! And in the spirit of competition and having fun as mentioned in Sara’s post, is there any chance we might have some sort of friendly in-house competition one of these days? I remember talk of an AM/PM challenge and last year we had a big team battle with everyone that was a lot of fun. Any thoughts?

    • Dickie

      I remember the team competition from two springs ago. It’s when I first became scared of (and met) Cassie.

      • Anonymous

        The Cain Games…video footage is somewhere.  I agree inter-box competition is necessary…possibly culminating with an AM vs. PM tug of war that will stretch the length of 6th between 26th & 28th.

        • Mike K

           some of the CAIN games videos are here – http://www.youtube.com/user/arcane218

          We have done tug of war before, but never between locations.  Also, maybe we can sub rope climbs through the window for the stairs on running WODs….

          Awesome articles Sara and Avery!!  It has been a pleasure to train and work with you both over the past few years!

          • CAIN

             CAINgames II? New space?

          • Brett_nyc

            That was a disaster. 

            3rd wod of the night had my teammate Sara punching me in the back and butt because I was moving too slow on a sub 3 Grace. 

            Sara = The Real Deal

            Avery = The Real Deal + Baking Skills

          • Greg Sprich

            I would really like to see another inter box competition.  Doing the last few opens, caingames, etc, I know i never push my self harder than during those times.  I know its a logistical issue with a box the size of ours, but maybe the box can be broken up in such a way to make it more managable?  Also, and this may be before my time here, but didn’t there used to be a sort of Friday night call out night?  Even if we just have a day & time set up once a month where a group of people can show up at a specific time to face each other in an idv or team format would be pretty awesome.  Just a thought.

          • keller

            punching brett in the butt is the real deal

          • Avery W

            I still want to hold the lifting and dessert bake off competition….

          • Mike K

            I’m down. 

  • Amanda Long

    A. Front Squats (3 sets of 5): 93, 103, 123; Back Squats (1 set of 20): 103
    B. Strict Pull-ups (3 sets – max): 8 each set

    #redlipstickfriday…If only I had my red heels!!!

    • Anonymous

      Nice work, Amanda…and nice lipstick!

      • Amanda Long

        #redlipstickeveryfriday :)

        • Anonymous

          #fortheboystoo

        • keller

          #comingtoanamclassoneofthesedays

    • Anonymous

      Nice work, Amanda…and nice lipstick!

    • Anonymous

      Btw, I heard somewhere that it’s actually easier to squat in heels…

      • Anonymous

        With some of the squishy shoes I’ve seen people rock for squats lately, it’s similar enough.  On that note, remember if you’re getting into heavy territory (and you absolutely should on these squat days), it’s better to remove your shoes if you have anything from INNOV8s to Nikes or any other type of running shoes on.  The stability of a flat platform is so key to getting comfortable with heavy weight, and I cringe sometimes when I see someone with 3 plates on either side wearing running shoes.  No bueno.

        • Naveen

          I find Inov-8 230s to be ok, but 195s are little squishy.  that said, me+my weights << Reis+his weights.

      • Amanda Long

        Well, in that case #heelseverysquatday

      • Jason W

         I have a picture somewhere of williamson squatting in his kenneth coles cause he forgot his shoes one day.

        • Mike K

          I would squat in dress shoes over sneakers or barefoot.  much more stable that way.
          Ask Brett to show you his Inov-8s for an example of how squishy they really are for squatting

  • Anonymous

    Nice strength day with John and Hunter this AM:
    Front Squats 5 x 135, 185, 225
    Back Squats 15 x 225
    Max strict pull-ups: 7, 5, 4

    #stayingpositivesoCoachSaradoesntsmackme

    • Amanda Long

      Awesome job James!!!!!

  • Anonymous

    Nice strength day with John and Hunter this AM:
    Front Squats 5 x 135, 185, 225
    Back Squats 15 x 225
    Max strict pull-ups: 7, 5, 4

    #stayingpositivesoCoachSaradoesntsmackme

  • Anonymous

    A.  Front Squats 185 (5)- 205 (5) – 225 (2) fail  
    Back Squat 185 (8) fail

    B. 18 – 10 – 10

    fucking love strength days…

  • Anonymous

    A.  Front Squats 185 (5)- 205 (5) – 225 (2) fail  
    Back Squat 185 (8) fail

    B. 18 – 10 – 10

    fucking love strength days…

    • Dickie

      You looked the part.

      • Anonymous

        Greg was wearing his hoodie in protest

        • Anonymous

          not protest… in support!

          • Jim S

            You aren’t a Bill Belichick fan are you? :)

          • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

            did he have the sleeves cut off?

          • Anonymous

            It was actually a denim hoodie with cutoff sleeves

          • Anonymous

            It was actually a denim hoodie with cutoff sleeves

  • http://www.facebook.com/leienming Andrew Louie

    A: Front Squat 155, 185, 215×4, 
    Back Squat 15×205

    B: 12, 4, 5(chin up) – This counts for the April pull up challenge day 6!

  • Jeff K

    Back squats: 5×170, 3×190, 2×225*.
    *PR – nice to get 2 45′s on each side. Thanks to Jamie and Peter for spotting/ yelling (Jamie) at me.
    Pullups (strict) – 9 and 7. 

  • Jana B.

    A: Front Squat 103-123-123 (I think?) ×5Back Squat 1×1 113 (fail – or more accurately, fell)); 15 x 103; and 15 x 113
    B: 10, 9 (ran out of time) (black band)

  • Naveen

    FS: 155, 165, 175.  
    BS: 155×20
    PU: 14, 8, 6 (?)

    right knee and lower back didn’t feel right today.  Maybe time for a week off….

    • Anonymous

      You mean your lower back didn’t feel right after back squats Monday, deadlifts Tuesday and front & back squats today? 

      #OHS4me2day

      • Naveen

        More-or-less, but I think it was actually the back extensions in the warm-up where things got weird.  Hamstrings/glutes felt asymmetrical, and then it was twisty was from there on out.

  • Jason W

    Front Squat + Jerk 1-1-1-1-1-1-1-1
    95-115-135-155-175-185-195-205

    12 min time cap,
    10 rounds of cindy
    1 rm shoulder to overhead

    cindy: 6:58
    1rm: 195# tried for 205 but missed.

    2 x 800m run. rest 3min between
    3:16
    3:19

    On a side note, i seem to have misplaced my voodoo floss/jumpstretch pt band on wednesday. if anyone has seen it, i’d love to get it back. it looks like this:
    http://www.jumpstretch.com/osc/catalog/images/PTstrip3.jpg

    thanks!

    • Sean M

      It was left in one of the cubbies yesterday. I figured it was yours so I put it in the back near my Oly shoes (check the right shoe). Didn’t want someone to walk off with it.

      • keller

        this is a mature and un-angry maneuver sean 

      • Jason W

         Sean M is my hero.

        thanks!

  • Jamie F.

    AM/PM/OpenGym/HNHCrew/Invictus/Football/NewEngland/Endurance Throwdown …

    Let’s do this!

    (Did I forget any cfnyc cliques?)

    • Allison Bojarski

      Paleo? LOL.

      • Naveen

        Non-paleo would wash that down with a milkshake.

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

        Are you including the Jaminet crew in Paleo or are they a separate clique?

    • Allison Bojarski

      Paleo? LOL.

  • Novak Stefanie

    whats the deal for hero wods tomorrow? jason said he’s still doing it at the usual times but its not up here. i also remember you posting last week that they would resume tomorrow…. info pleeeease.

    • Peter F

      I second this. Hankerin for a hero WOD.

    • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

      Info posted now!  Blame the HNHW organizers (read: Williamson) for not getting the info by last night…  ;)

  • Zoe

    A. Front squat: 83, 93, 103 (w/ very ugly form), one more set at 93 trying to focus on fixing form… thanks Jenn and Ryan for the advice
    Back squat: set of 15 at 93
    B. Max pullups (strict, overhand grip): 12, 8, 6… those dropped off pretty quickly
    Cash out: 100 sit ups (unanchored) for time: 2:54

  • Meret Hofer

    7:30am post-elements: 

    russian gymnastic warm-up
    a crapton of turkish get-ups.

    tired. met dickie, he’s so famous.

  • Avery

    Yesterday: lots of front squat singles and doubles at 163# and 173 focus on position and speed

    Today: snatch and cleans from below the knees then 20×173# on the back squat

  • Jim S

    I’ve been on Jaminet’s Perfect Health Diet for 4.5months now (Thanks Dev!). I got bloodwork done on Jan 31 and again on April 3. Having moved to a diet that is based on fat I wanted to make sure for myself that the counterintuitive aspects of this diet actually worked.

    The results look good. Total cholesterol = 200, HDL = 89, LDL = 99, and Triglycerides = 60.
    During the 2 month interval the deltas look like -2, + 5, – 8, and + 7. The only number trending in the wrong direction was triglycerides, but it was so low to begin with I’m not very concerned. The key thing in my mind is that HDL is still going up while LDL declined. All of them are in good ranges according to http://www.mayoclinic.com/health/cholesterol-levels/CL00001

    During that same 4.5 month interval I dropped 12lbs (great for pull-ups!) and dropped about 4% body fat according to the estimates on beyond the whiteboard. By the way, I liked Sara’s comments about doing the work vs. diet, but for me the diet aspect is about longevity by avoiding things like diabetes. Leaning out and gaining definition is just a nice bonus.

    Anyway, just thought I’d share the data for anyone else on or thinking about the PHD.

  • Asegal04

    A. 185, 185, 195

    Kevin helped with my form

    B. 14, 8, 13

  • Jim S

    A: front squat: 155, 165, 170 (pr for x5)
    B: back squat 135×20
    C: max strict pull ups 10, 6, 5

  • Michael North

    Great working out today with Reis, Joe and Sean (visiting NYC).  Those are some strong boys.

    A: FS: 185, 185, 205
    B: BS: 225 x 20 (PR, previous 20RM was 185)
    C: Chin-ups strict: 3, 2, 2
    D: Week 2, day 3 Armstrong pull-up program (all sets strict with green band) – Pull-up 3×5, Narrow chin-up 3×5, Wide grip pull-up 3×4

    Impressive to see Joe FS 275×5 and BS 265×20 unbroken, Reis OHS 185 and BS 245×20 and Sean bang out 20 strict pull-ups.

    • Sully

      Michael, Reis, Joe and Sean 3PM WOD was more than a bro session, it was a Beast session. Great work guys, AMers and PMers moving lots of weights Mid-day.

  • Mike_C

    Anyone else having trouble reserving a spot for the Hero wod?  Shoes up under the normal calender but when I click “reserve class times” on my profile it doesn’t show up on the schedule. 

    Please put me down for 11:45 Hero WOD. Thanks

    • Allison Bojarski

      Fixed!

  • Steve Slo

    Really great 6pm class with Kevin. Love these strength days. Also, first day back after a sick week…

    A) 175, 185, 185
    B) 155# x20
    C) 3, 4, 3
    D) Snatch practice up to 125#

    Not my best set of numbers, but it still is great to be back. On Monday, shit gets real. Might be joining the 8am crew.

    • Jim S

      I thought you were quiet for a while. Glad you feel better!