Intermediate & Advanced WODs: Friday 120504

Friday 120504

Intermediate & advanced WODs at HR:00 and HR:40
A: Front Squat 5×3
Back Squat 1×20

B: 5 times:
1’ double-unders
1’ rest

Coach Ryan knows: you’ve got to start them young! (Zoe gets some lessons on the erg.)

PLEASE READ OUR LATEST SCHEDULING NEWS: New class, new class times
The Great Saunter is tomorrow (tell me more about The Great Saunter)
Final notice to notice
“I want to look good naked”
Bouchon Bakery’s gluten-free cherry chocolate scones recipe / Paleo coconut macaroons
Washington goes soft on childhood obesity
WAP me pretty

Here’s what’s on tap for Friday’s intermediate and advanced WOD classes at HR:00 and HR:40
“Workout 12.3″ (compare to 120310)

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps 24″/20″
12 Push press 115#/75#
9 Toes-to-bar

For a preview of the High Noon Hero WOD for this Saturday, please stay tuned to the comments on this post. Thanks.

Responses

  • Dickie

    Who’s got two thumbs and is road-tripping with Coach Ryan to the CrossFit Kettlebell Cert in Boston this weekend?  

    —> THIS GUY <—

    • http://www.facebook.com/pfinlon Peter Finlon

      I just got mine in Toronto,  Have fun!

    • james_vergara

      #bromance

    • Dickie

      @RyanCWoods:disqus : Are you bringing a towel?  I’ve got my “Rumours” album, a chain-saw, and a mini statue of Jesus for the dashboard.  Can you bring the lye?

      • Rory

        no Coach Glassman Bobblehead for the dash?  #disappointed

        • Dickie

          I’ve got his b@ll$ hanging from the rear-view mirror.

          • http://timbroder.com Tim Broder

             Nice, heading to Boston myself tonight

  • Sara

    Allison   Those macaroons sound good. Why don’t you bake some for your Dad’s birthday !

  • Justin Katz

    FS 135-155-175-195-200X1
    BS 175X18 Last time I did 145# 1X20 so this is  PR for me

    I practiced my single unders

    • james_vergara

      Great job, Justin!

  • Rory

    James V – North and I assume you decided to go to 24 hour fitness this morning instead of joining us for squatting…did they have a good body pump class u couldn’t pass up??

    • james_vergara

      Worried about getting too bulky so went to soulcycle instead. Going to bikram this afternoon I you guys want to catch up later…

      • james_vergara

        And Michael North, you should really think about that bikram class…

        • Michael North

          Not sure I want to get stood up twice in one day…

          • james_vergara

            Look at the bright side: you got rory all to yourself this morning…

      • Dickie

        None of my clothes fit anymore.  Time to go on a 6 week juice cleanse.

        • james_vergara

          I’m into my sixth six-week juice cleanse…still waiting for results

        • Rory

          juice cleanse and some physique 57 classes will shape you right up

          • paul s

            guys, there is a sad thing crossfit does in making fun of other methods of getting in shape.  soul cycle and physique 57 classes are incredibly challenging, if you haven’t done them before, you would be sore for quite a few days afterwards… Im just saying.  its a bad vibe that we crossfit and say its the only way.  Sounds like a unhealthy religion. thats my 2 cents.

          • Rory

            paul you are 100% spot…definitely just kidding around…don’t think for one second though they aren’t all also making fun of the crossfit cult and how it ruins peoples bodies…oh and also how big it makes you (for women)

          • Michael North

            Both Rory and I were (and continue to be) extremely disappointed in James lack of effort in attending the 6am class this morning

          • james_vergara

            Touchy

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

    FS: 5×3 205,205,205, 210, 215, BS: 1×20 205

    double unders: 152 total. – feeling more comfortable with them, now I need to work on bringing my arms in closer to my hips. 

    Great workout today with Jeff K,  you rocked those DU’s!

  • Kameron

    Hope – 224 Rx

    This is worse than FGB IMO. The thrusters and snatches while fatigued require a lot of concentration.

  • Amanda Long

    A. May man-makers and tabata push-ups (86) with Athlete Gina
    B. front squats – 83, 103. 123, 133, 143 (PR)
    C. Double unders (17, 25, 17, 30, 26) – getting better, but I still suck at these

    Thanks for the tips on the front squats Coach Avery

  • meret

    i’m totally jealous of all the action on the “intermediate/advanced” blog. why doesn’t anyone post on beginners?! i posted and replied to myself 2 to make up for it.

    • reisbaron

      Meret you are welcome to post here as much as you like.  Way back in the day when there was one blog, I was a beginner too (still am in many ways) and I would ask questions, post results, and feed off the knowledge and experience of the advanced members of the gym.  It’s a huge part of the beginner’s development.

    • Rory

      Dickie, get involved

  • reisbaron

    FSx3: 185 – 225 – 275 – 285* – 300* (3-rep PR)

    BSx20: 275×13 – 275×7

    Miserable mental failure on back squat. Weight was fine…didn’t control breathing well and panic set in.  Not one of my finer moments…got the rest of them 2 minutes later but it still wasn’t the real 20.  Next time…

    • Michael North

      I feel bad for cheating on you with the 6am class now. I would have never allowed you to make this mental error to occur. You have totally got 275 for 20 reps in you.

      I am blaming no-show Vergara for this.

      • james_vergara

        Reis, my lack of testicular fortitude that caused me to miss 6am clearly rubbed off on you today. I apologize profusely. Fly barre class to make it up to you?

        • Michael North

          Lulz

    • Rory

      impressive effort regardless

      • reisbaron

        Thx…hey Rory here’s KStar talking about hydration re: our conversation today: http://bit.ly/IyCioa

        • Michael North

          I heart Nuun. I am a believer. Great for avoiding (and relieving) a hangover too.

          • Rory

            tell me more…where do i get this stuff…GNC? #maybeiwillbesomerippedfuelwhilei’mthere

          • Michael North
          • reisbaron

            5 bucks a tube at Vitamin Shoppe on 21st & 6th. I dig the lemon-lime & berry

        • Jim S

          I’m working out at K*’s gym tomorrow. Very exciting. Anyone want an autographed tee shirt? :)

          • reisbaron

            I’ll take a signed voodoo floss band.

    • james_vergara

      Big points for effort, Reis! Well done.

  • Williamson

    HNHW UPDATE

    Hey guys, come and join us for Manion.  This week was a sad one for the Manion Family.  Not only did it mark the anniversary Lt. Travis Manion’s passing, his mother, founder of the Travis Manion Foundation  (http://www.travismanion.com/janet-manion-1954-2012.html), was lost after her long battle with cancer.  So come honor and remember the fallen and those who kept on fighting.

    “Manion”

    Seven rounds for time of:
    Run 400 meters
    135 pound Back squat, 29 reps

    Post time to comments.

    TravisManionHero_th.jpg

    Enlarge image

    First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

    -HNHW Crew

  • RyanCWoods

    Greg Watermelonsauce or however you spell it, your ipod is behind the desk if you want to pick it up next time you are in

    • reisbaron

      …few people get the right spelling on the first try Ryan…well done!

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

        Wokstedder? Is that right?

        • Kameron

          Nick, it’s Worcestershire. Come on, dude. ;-)

    • Gwachsteter

      thnx mang. 

    • Gwachsteter

      i am beginning to get really into Amanda’s Teen Bop Vol. 7 mix

  • BenS

    Front squat 3×3: 155, 3×175, 185
    Back squat 1×20: 155
    Double unders: not so much

  • Michael North

    A:
    5×3 FS: 185 -195 – 205 – 210* – 215* (*PR)
    1×20 BS: 255 (PR)

    B:
    DU: 15 – 14 – 12 – 16 – 17

    Good working out with the 6am crew (sans James Vergara…) today. Starting to feel more comfortable at the bottom of my FS. Still need to work on mobility in thoracic spine and shoulders to keep elbows up. Backsquat felt good, mentally challenging though. Weight is getting to a point where I am down to doubles and singles the last 10 reps. Double unders slowly coming along. Fun to do with heavy legs after the squats…

    Great work by Rory and Aussie Nick today to keep fighting for every rep. Well done!

  • Michael North

    A:
    5×3 FS: 185 -195 – 205 – 210* – 215* (*PR)
    1×20 BS: 255 (PR)

    B:
    DU: 15 – 14 – 12 – 16 – 17

    Good working out with the 6am crew (sans James Vergara…) today. Starting to feel more comfortable at the bottom of my FS. Still need to work on mobility in thoracic spine and shoulders to keep elbows up. Backsquat felt good, mentally challenging though. Weight is getting to a point where I am down to doubles and singles the last 10 reps. Double unders slowly coming along. Fun to do with heavy legs after the squats…

    Great work by Rory and Aussie Nick today to keep fighting for every rep. Well done!

    • james_vergara

      Well done, Michael North. Well done! Want to hit Barry’s Bootcamp over lunch?

      • Rory

        #sellout

        • james_vergara

          #isitjulyyet

      • Michael North

        Are you working out tomorrow? Maybe you could make up the 20RM to atone for your sins?

        • james_vergara

          I’m all for atonement. #raisedcatholic. Planning a visit either this pm or tomorrow to repent. Do you want to go to bikram anyway?

          • Michael North

            I am prepared to forgive you and will join you for squats tomorrow.

          • james_vergara

            That’s a brilliant idea. What time do you usually go on Saturdays? We probably have to go to 28th I think.

          • Michael North

            Earlier the better. Wouldn’t mind doing 12.3 also

          • james_vergara

            9am?

          • Michael North

            Yes! And then bang out squats post-WOD?

          • Michael North

            26th St (12.3) OR 28th St (beginner WOD – squats and DU)? Or both?

          • james_vergara

            As much as I applaud your gusto, I think it will just be squats and du for me tomorrow. I was just planning to skulk in the corner at 26th street. But I guess we could go to 28th. I’ve never done a real class there so would be fun. We can train muscle ups after

          • Michael North

            What’s a muscle up?

          • james_vergara

            It’s like a back squat, but with rings and using those things that hang off from the end of your shoulders.

          • Michael North

            The back squat bar holders?

        • reisbaron

          Michael listen to James.  I did Bikram up to 6 days a week almost ten years ago and I still have excellent flexibility because of it.

          • Michael North

            I have done some yoga in my time. Agree it helps with flexibility. Need to work it into my schedule somewhere…

  • Jim S

    Worked out at Crossfit Santa Rosa this morning. Nice facility and nice people.
    A: Deadlift 3×5 255, 260, 260
    B: 4 rounds of 130m farmers carry (2x25lb bumpers), 12 burpees with 6″ target  11:02

  • Rory

    A: Front Squat x 3 #195/#205/#210/#215 (PR)
    B: Back Squat x 20 #205 (PR)

    got a chance to squat with the legend Michael North…love the look on his face after the 255 20 rep set…Aussie Nick, you’re no slouch either!!! great lifting gents

    Reis thanks for sharing some knowledge this am

    #vergara=sellout

    • james_vergara

      2 PRs today! Nice job, rory. Looks like you need to avoid me more often.

      Wanna grab a smoothie later?

      • Rory

        @ energize cafe

        • Michael North

          He will stand you up

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

    Since I squatted AND did 300 Double Unders yesterday, I decided to do:
    The 300 Workout:25 Pullups50 Deadlifts 135#50 Pushups50 Box Jumps 24″50 Floor Wipers50 KB Clean and Press (1 Pood)25 Pullups15:48 1:34 PR from when I did this last pre crossfit and I did most of my pullups with one of those machines that supports your BW. Lame…..

    For those who don’t know, floor wipers are:
    http://www.youtube.com/watch?v=VQLtfH9clx4

    • http://www.facebook.com/pfinlon Peter Finlon

      Ohh, thats what you were doing today.  I did a hilariously scaled version of this pre-Crossfit (for box jumps I stacked up 6 plastic step aerobics risers) and am dying to see what I can do now. 

  • http://www.facebook.com/pfinlon Peter Finlon

    Yesterday: Hope 194 with 65#  Really liked this one, though probably 75% of my reps were burpees and pull ups

    Today:  Front squat 120/125/130/135/140 (x2 fail)
                 Backsquat x20: 110 (20 rep PR, probably could have swung more)
                  Double unders:  21/22/25/28/32

  • Georgine

    A little shout out for Cross Fit, and lots of shameless, shameless self promotion. wink.

    http://www.btsh.org/bruise/

    gp

  • Jeff K

    Good workout w/ Andrew today. Fs: 165,175,180,180,180. Back squat 155 (12) – gotta work on this. Double unders were glorious: 51,54,51,51 and 60.

  • Jamie F.

    Anybody see Spealler’s 1:52 Diane?  On games site.  Amazing.

    • Nick W.

      Sick. It’s like HSPUs in fast forward.

    • Dickie

      It’s easy for me to say it, so I will, but I think a few of those dead lifts didn’t show full extension.

  • Asegal04

    FS: 185×3 195×3 205×3 225×3 (pr, my one rep was 215)

    BS: 185×20

    Double unders: 250 ish

  • Jenny A

    Thanks for all your help with the squats, Avery!

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    A: 83, 103 x 4 (back squats 103)
    B: 137

  • Jay_Goebel

    3 unbroken muscle ups (PR)
    false grip w/ turnout

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

    Starting Strength Day 6.

    A. Back Squat 3 x 5 x 205
    B. Bench press 3 x 5 x 125
    C. Pull ups 3 x 5 w/ double blue band
    D. Double Under WOD from today.

    Loving all the back squats.