Intermediate & advanced WODs: Saturday 120512

Saturday 120512

Intermediate & advanced WODs at HR:00 and HR:40
Scott’s Mom

With a 95#/65# barbell, max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat

First set ends when the bar touches the floor – including between exercises!

Rest, then, max reps in a single set again (with the same barbell):
Press
Push Press
Push Jerk

Post reps and “your mama” jokes to the comments.

* * * * *

High Noon Hero WOD (at noon and 1pm, be sure to pre-register through Zen Planner!)

“Badger”

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in enemy action somewhere in Iraq December 11, 2007. The facts behind his death and earlier service in Afghanistan and Iraq may never be fully known, but as Navy SEAL, he earned 3 Bronze Stars along with several other decorations. His 5 foot 5 stature earned him his nickname of Badger for his ferocious, tenacious and unforgettable character.

CFNYC member (and proud papa) James V. writes of the photo below: “Thanks Amanda Long and the 6am WOD class for their thoughtful and useful baby presents. Julien will work up to the men’s bar in no time.”

Here’s what’s on tap for Sunday’s intermediate/advanced WOD classes at HR:00:

A: Clean & Jerk 3×2

B: “Spencer Does Molly”
For time, one round:
27 thrusters
27 pull ups
27 push ups
27 goblet squats
28 (yes, 28) burpees

Responses

  • Amanda Long

    Love the picture of Athlete Luca practicing for the games – watch out Chris Spealler!!!!

    • Amanda Long

      I meant Athlete Julien!! Athlete Luca (not pictured) must be in his crib working on kettlebell swings! #familywod

    • Michael North

      Squats more than his old man…

  • Andrea

    does the hero WOD meet at 26th st or 28th st?

    • Hari Singh

      26 Street 

  • MadeleineT

    Of all WODs, Scott’s Mom is my favorite bad idea.

    25 + 25 + 70 + 7 + 5 + 6 = 138 at 85#, up from 116 in November.

  • Adam H.

    7+30+50+15+15+3 = 120 @ 95#

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

    Badger – 40:52 rx. Awesome work out today! Great energy. Loved it.

     

  • Jana B.

    Scott’s mom is a bitch.  I will be thinking of her all day tomorrow whilst trying to avoid using stairs.  Thanks 12:40 class for all the support.
    188 at 53# (20+40+75+ 20+33) 

    • Kate J

      This was so fucking epic! Nice job!

      79 @ 53#, up from 65 @43# in Nov!

    • Emily L.

       You were amazing! Thank YOU for the motivation!

  • Sara

    Badger: 34:27 rx’d

  • d_simon

    A: for quality, 5 sets: 20 hollow rocks, 30″ handstand hold

    B: 5 sets: weighted strict pullups (5-5-5-5-10)

    C: 5×3 strict press (95-105-105-115(f)-105)

    D: strict press x 19 (65, failed on 20)

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

    Badger: 31:52 at 65#. 
     
    I suppose its appropriate that a WOD in honor of a small person was the first hero WOD at which I actually excelled.

  • Jim S

    Sometimes just finishing is a victory. To wit: Badger. 75lbs. 50:38

    I blame Steve Slo for this. I also blame him that I just got on a downtown train when I’m trying to go uptown. Damn.

  • Mishik

    140 squats, 22 shoulder to overheads…

  • Steve Slo

    BADGER: 44:49. RX’d
    “Any excuse for nonperformance, no matter how valid, only weakens the character” …Jim. 

    1 Hour Rest. 
    Split Jerks up to 205# (PR).

  • Steve Slo

    To clarify… the quote is directed AT Jim, not attributed to him. 

    • Jim S

      Oh, I wasn’t blaming you for my performance. That shit show was all me. I was blaming you for the fact that I did Badger. Even if it wasn’t true. :)

      Btw, great job going RX and grinding out those pull ups.

  • 3bobby5

    Badger 32:41 rxd

    prob would of took longer but i had mike, sara and some big boxing guru yelling in my face
    thanks for the push

  • Kameron

    Badger – 36:25 Rx. Ouch.

  • Kameron

    Coach Ryan’s cautionary tale about CrossFit King of the Beach got me thinking. It would be awesome to get a group together once summer starts, take the train to Long Beach in the morning, WOD at CF KotB (which is in LB, a few blocks from the beach), and then spend the day at the beach. Road WOD + beach time = Amazing Saturday.

  • Sherry

    Dear Comment,

    I’m on the discussion board.  Very nice.  Never been here.  Good news,  I want to let you know I met Scott’s Mom for the first time (104 Reps @65lbs).  So does this mean my relationship with Crossfit is getting serious?  I graduated Elements around the end of January.  Still having fun!    I know sounds crazy but in a good way. 

    Don’t tell Scott but next time I plan to: 
    1.  Strive for 5-10 more reps on the overhead squat and press next time I meet her. 
    2.  Double the f & b squats and pp & pjs.  This is possible.  Hopefully the next time I’ll be full of energy. 
    3. Not to drop the bar when I hit the energy wall.  Sorry Coach Craig,  I was running on a very low energy tank this morning.  Need to tinker with the preworkout fuel and hyrdation levels.
     
    Looking forward to meeting Scott’s Mom again.  Not a bad lady… for now. :)

     

  • Sherry

    Dear Comment,

    I’m on the discussion board.  Very nice.  Never been here.  Good news,  I want to let you know I met Scott’s Mom for the first time (104 Reps @65lbs).  So does this mean my relationship with Crossfit is getting serious?  I graduated Elements around the end of January.  Still having fun!    I know sounds crazy but in a good way. 

    Don’t tell Scott but next time I plan to: 
    1.  Strive for 5-10 more reps on the overhead squat and press next time I meet her. 
    2.  Double the f & b squats and pp & pjs.  This is possible.  Hopefully the next time I’ll be full of energy. 
    3. Not to drop the bar when I hit the energy wall.  Sorry Coach Craig,  I was running on a very low energy tank this morning.  Need to tinker with the preworkout fuel and hyrdation levels.
     
    Looking forward to meeting Scott’s Mom again.  Not a bad lady… for now. :)

     

  • Maggie McGowan

    #60 180 Squats, 27 overhead…maybe I should work more on presses…