Beginner WODs: Monday 120423

Monday 120423

Beginner WODs at HR:20
A: Press 5×3, Press 1 x 20 (using approximately 60% of best 3 reps)
B: Five Rounds For Time:
1 Minute Max Reps of Kettlebell Swings (24 Kg, 16 Kg)
1 Minute Max Reps of Situps
1 Minute Rest (record results during rest time)

Post Results to Comments:
(Round 1 KB Swings, Situps), (Round 2 KB Swings, Situps), . . . (Round 5 KB Swings, Situps) = (Total KB Swings, Total Situps)

Last Friday’s CFNYC Happy Hour was a roaring success, thanks to all who came out to socialize. (From left: Paul I., me [Allison], and Kayam.):

Pathomechanics and I.T. band hell
How exercise could lead to a better brain
We need every little catastrophe
First, do a little less harm
Caffeine’s effects on your thinking

Here’s what’s on tap for Tuesday’s Beginner WOD classes, that meet at 20 past the hour:

A: Russian Gymnastics Warm-up

B: “Nicole

Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.

Note number of pull-ups completed for each round.

Responses

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

    Hi, all: We’re trying out a new format of 2 daily blog posts, one which lists the Intermediate and Advanced WODs (which is the post that follows this one) and one which lists the Beginner WODs (which is this one).  Just thought I’d put the word out in case anyone was confused…  Thanks!
    Also, just FYI, I’ve put a different photo (or video) on each post but I have reproduced the same daily links on both posts so that folks won’t have to read both posts to find the links.

    Any suggestions on how to make things clearer if anything is confusing, just let me know by email (allison at crossfitnyc dot com) or here in the comments.

  • Hari

    We’re going to try using a separate post for the Beginner
    WOD’s (currently there are 46 Beginner WOD’s per week, 
    Mon-Fri at 6:20 AM, 7:20 AM, 4:20 PM, 5:20 PM, 6:20 PM, and 7:20 PM; Sat
    and Sun at 9:20 AM, 10:20 AM, 11:20 AM, and 12:20 PM).

    Looking over the comments, it seems obvious that our new
    members could use a separate forum for posting questions and comments. I’ll try
    to provide an overview on what to expect from the WOD, how to approach it, why
    it matters, etc.I also intend to start doing more of the Beginner WOD’s,
    which are the same as the Intermediate and Advanced WOD’s, except that they are
    scaled to be more suitable for Beginners and/or experienced 54-year-olds.For the strength component today, you are going to do 5 sets of 3
    presses. By the time you start your last set, you should be less than certain that
    you are going to make the third rep. You should be starting to learn your
    current limits. If you finish this without any idea how much heavier you could
    have gone, then you missed the chance to test yourself and learn something. The
    final set of 20 reps should be done at about 2/3 of your best 3-rep set. Don’t
    obsess on the math. If you get through the 20 reps and feel you could have gone
    heavier, then you’ll know that for the next time.  You won’t be able to do a full ROM (range of
    motion) handstand pushup until you can press about 60% to 70% of your body
    weight.

  • Hari Singh

    For the metcon (metabolic conditioning) you are going to do kettlebell swings and sit-ups. How bad can that be? WOD’s that have built-in
    rest periods are among the most brutal. The classic, “Barbara,” has been cited
    as the WOD most likely to make people puke. 

    Rest periods give you just enough
    time to hit the next round all out. Today, you’re going to spend one third of
    your time resting. If you do this right, you’ll be more beat up than if you did
    the five rounds without rest.

    We only made one change to this WOD for Beginners, scaling the
    kettlebell swings from male/female weights of 2 pood/1.5 pood to 1.5 pood/1
    pood.(1 pood = 16 kilograms. 1 kilogram = 2.2 pounds. For this WOD, 1.5 pood for the men is 24 Kg or about 53 lbs,
    and 1 pood for women is 16 Kg or about 35 lbs. The kettlebells at 28th Street are
    labeled in kilograms.)To give you a sense of what the best in the world look like,
    here’s a relevant video of Annie Thorisdottir (“Iceland Annie”) doing one of
    the WOD’s from last year’s Regionals leading to the CrossFit Games. Annie won
    the 2011 Games and is currently considered the fittest woman on the planet. She
    is also one of the most polite and unassuming. The woman in second, Samantha Briggs, spoke
    here last fall as a part of our Visiting Coach Series at CFNYC.The WOD was 100 pull-ups, 100 Kettlebell swings at 1 pood (same
    as today’s weight for female beginners), 100 double unders, 100 overhead squats
    at 65 lbs. 

    http://www.youtube.com/watch?v=L2A97ILipPQ

  • Jono

    Fellow beginners: sign up for beyond the whiteboard to track your lifts/workouts (beyondthewhiteboard.com)

    CFNYC provides it free for all members. When you sign up you need to put in a credit card, but when you set up your profile add CFNYC as your affiliate. In a day or two after they’ll validate your account and your card won’t be charged.

    Allison/Hari/whoever posts the workouts on BTWB: the beginner workout up for today is Saturday’s metcon

  • Allan R

    4 sets on the press before tweaking my neck: 95-115-145-165
    On the workout started at 24kg
    29-24; 26-24; 10@24,12@16-20; 26-19; 30-20

  • Hari Singh

    A: 5x3x120 press, 20×95 (sub push presses)
    B: (27,39), (28,39), (25,34), (21,24), (20,26) = (121,162)

  • Aurelia729

    A: 4X3X53 and 1x3x63 presses; 20×33 cont. presses
    B: (27, 33), (27, 33), (27,33), (30, 33), (30, 33) = (141, 165)

  • Marisa M

    A: Press – 1x3x43, 1x3x48, 1x3x53, 1x3x58, 1x3x53
    B: Started with 8kg for first two rounds, then switched to 12kg
        (29, 30), (31, 23), (18, 21), (19, 20), (20, 20) = (117, 114)

  • Steve

    A: 5×3 presses (95,95,110,135,145)
    B: (30,15), (26/17), (25,15), (26/15), (24/15) = (131,62)

  • Edward Chung

    A: 5×3 Press: 85# 1 set, 115# 4 sets
    B: (35,25) (34,23) (31,21) (26,22) (26,21) = (152,112)

  • Nelson

    A: 5×3 press (95/115/120/120/120)
    B: 16kg
        (30/21) (30/21) (27/19) (24/17) (21/19)

  • Maria L

    A. 5×3 press, 43/48/48/48/48
    B. KB swings 8#, 27/33/31/27/31
    Situps 33/22/16/16/17

  • thebrownster

    Press is a major weakness but got some great assistance from Hari.
    5×3 at 65, 85, 75, 75, 75. Although I got the 85 the technique was horrible so dropping down helped.
    For the WOD I also scale down to 16kg KBs again for technique.
    (27-35), (29-31), (27-28), 25-30), (27-34) = (135-158)

  • AtilioC

    A: 5X3X85
    B: (26-21) (29-21) (28-21) (28-20) (28-22) =  (139-105)

     all with the 16kg bell

  • MattLiebowitz7

    5×3 presses (95, 95, 85, 85, 85)

    With a 16kg kettle ball (28/30), (28/28), (28/25), (28/28), (31/28) = 282

  • Jonathan K

    5×3 presses — 135, 145, 145, 155 (x2), 145
    24kg kettle ball — 30|32, 32|31, 26|26, 26|25, 27|26

  • Ali Huberlie

    5×3 press–53, 63, 63, 63, 63

    WOD score: 232 (116 KB swings, 116 situps)

  • Hall C.

    5×3 presses — 95, 115, 145, 145 (coach mentioned i was using knee), 115 better form
    24kg kettle ball first set 20|30
    20 kg kettle ball 22|32, 22|30, 20|34, 25|30

  • Michael Song

    5×3 (95, 115, 135, 155×2, 145)
    Kettle Bell 24kg – 21/24, 18/22, 12/20, 17/21, 17/22

    Lower back is cursing me as I write this – Need to keep back tighter on the k-bells

  • Jason Lucking

    5x3x(105,115,115,115,115)
    20kg KB 23/26 25/26, 23/27, 20/29, 20/29

  • jeremy s

    5×3 (105, 115×4) 
    WOD 236 (24/28, 20/27, 20/25, 17/25, 22/28)

  • Dave B

    5×3 (95, 115, 125, 135, 135 2x)   WOD 210 24kg (103 kb, 107 situps). 

  • Randy Lampert

    I don’t like being forced to comment…

    115,135,135,135,135 press
    269 total rx’d for the kettle bells – sit-ups 
    #twoblogpostsareconfusingandsilly

  • Cassius_Cohen

    went to the 8:20 class. liked the new setup in the gym and having 2 coaches there – coach sully and coach no beard (didn’t catch his name). was disappointed to realize that after exhausting myself with a 25kg KB that i really was only using a 20kg. oh well….
    238 total – 29/25, 25/25, 24/23, 20/23, 20/24

  • Stuart W

    5×3 (115, 125, 115)
    Wod – 251 @ 16 kg

  • http://www.facebook.com/profile.php?id=1330380159 Melanie Pastuck

    5×3 (53, 53, 53, 53, 58)
    288 reps (with 12 lbs KB) 

  • Spencer Hawes

    5×3 (65, 95, 115, 115, 135/115 – got 1 rep at 135 then backed down to 115)

    wod – 201 @ 20kg

  • Barry Gurin

    5×3 (95/115/125/135/135)
    (32/30 35/30 34/28 32/28 31/29)=309

  • Rafi

    Didn’t track my numbers too closely today.  Taking it slow as I get back into the swing of things.  Day 2 back again, so glad to see my old cross fit buddies today and a ton of new faces.  The new place is great.

  • Jon

    KB Swings (16kgs) – 112
    Situpts – 87
    199

    5×3 (85/95/115/125/135)

  • Matt Tierney

    5×3 Presses:145, 145, 145, 155, 155
    24kg (28,21) (27,23) (25,24) (21,20) (25,21) 

  • Tomdavis313

    5×3 Presses: 95, 95, 105, 105, 95
    Kettle/sits (24,20) (24,19) (24,19) (24,20) (25,21)

  • Chathorn24

    5×3 Presses: 85, 95, 95, 100, 100
    WOD: 203 reps w/ 16kg

  • Kylembernhard

    5×3 presses 95, 115, 125, 135, 135
    WOD (26, 23) (23, 21) (20,21) (23, 21) (22, 23)

  • Lynne Lamendola

    A: Press – 1x3x43, 1x3x48, 1x3x48, 1x3x48, 1x3x48B: 8kg (29,28), (31,29), (30,29), (25,29), (26,28)

  • Anthony

    A: Press 1x3x95, 1x3x115, 1x3x115, 1x3x120, 1x3x125 (20kg)
    B: (27,18) (27,18) (24,17) (21,16) (27,19) = (126,88)

    Need to pick up the sit ups

  • Sean M

    A: Press 5 x 3 95, 105, 115, 135, 135 

    B: WOD – 229 w/24 to 20kg

  • Anna Eckhardt

    5×3 press–53, 63, 63, 63, 63
    WOD score: 196 (96 KB swings, 100 situps)

  • Darragh

    5×3 press:  95, 125, 140, 155, 155
    WOD: 210

  • Julie of Ithaca

    B. 30/32, 30/31, 30/30, 31/30, 30/30, so I guess 151/153 = 304?