Intermediate & Advanced WODs: Friday 120525

CLICK HERE for MEMORIAL DAY WEEKEND SCHEDULE CHANGES (Friday night, Saturday, Sunday, Monday).

Intermediate/advanced WOD classes at HR:00 and HR:45
A: Deadlift 3×3

B: “Ten-Minute Capacity Test”
For Max Reps:
4‘ Rowing (for Calories)
Rest 60 seconds
3’ Pull-Ups
Rest 60 seconds
2’ Back Squat (males = bodyweight; females = .75 x bodyweight)
Rest 60 seconds
1’ Shoulder to Overhead (95#/65#)

Barbell starts from the rack for back squats, but from the floor on shoulder to overhead.

Recent Elements grads, Team DirtySweatyLove:

2 NOTES: (1) Effective Sunday, May 27, all Sunday WOD classes will be held at 28th Street. (2) Launching our new and expanded CFNYC running program!

Rage and expectations: Not all coaches are the same
KStarr brings mobility to the masses in Outside Magazine!
All about coffee
The weight of the nation: Documentary sends wrong message
Confessions of a glamour girl: On the dangers of stereotypes in the fitness world

Here’s what’s on tap for Saturday’s intermediate & advanced WODs (please see schedule changes for this Saturday to know intermediate & advanced WOD class times)
A: Find your one rep max on the snatch

B: 12 minutes, as many rounds as possible of:
5 Muscle-ups
10 Hang Squat Snatches, 95#/65#
15 Burpees


  • Hari Singh

    Additional Info for this weekend. (Allison delete when if the blog gets updated):

    Friday Evening:
    All Intermediate WOD’s (4:45 PM to 7:45 PM) will be combined with the All-Levels WOD’s that start 15 minutes later at 25 West 26 Street (5:00 PM to 8:00 PM)

    Saturday Morning:
    All Intermediate WOD’s (9:45 AM to 12:45 PM) will be combined with the All-Levels WOD’s that start 15 minutes later at 25 West 26 Street (10:00 AM to 1:00 PM)

    All WOD’s will be at 44 West 28 Street, Second Floor

    We will follow a Sunday Schedule with all WOD’s at 44 West 28 Street, Second Floor

    • Albert Insogna

      Is the Saturday 8am still on? What goes down in the all-levels WOD?

  • williamson

    HNHW Update: Memorial Day Weekend

    Hey guys, just missed our posting deadline, but, for those of you still in the City this weekend, come join us for McCluskey.


    Three rounds of:
    9 Muscle-ups
    15 Burpee pull-ups
    21 Pull-ups
    Run 800 meters

    If you’ve got a twenty pound vest or body armor, wear it.

    U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

    See you out there.
    -HNHW Crew

    • Stephanie

      looks great!
      the hero WODs seem to have fallen off the schedule…times & location recap?

      • williamson

        Times will be the same, I will be conducting Hero WODs at 12 and 1pm.

  • Deadlifts: 275,295,305
    Ten Min Test: 95 cal, 28 PU, 6@225 (1.15Rx), 6@135(1.42Rx). total 135.

    Underestimated how tired I was going to be after the row and PU.

  • Michael North

    A: 315-365-405 (PR)
    B: 127 total. 67 calories, 34 (green band), 16 at 225 (BW: 210 – despite what Vergara says), 10
    Pretty happy with the DLs. Pulled 405 for the first time as a single 2 weeks ago. Now a triple. Sandbagged the row a little and should have got 20 BS without re-racking. #weaksauce. Good WOD.

    • james_vergara

      Nice job, sandbagger

  • reisbaron

    DL: 315 – 365 – 405Fx3

    Test: (130 Total) 69 – 27 – 10 @ 275 – 24 @ 95

    I guess a I was a bit too careful on the row…I’d better tweak my rowing strategy before the Garage Games. Everything felt pretty good, and while I guess I could have cranked out a couple more back squats, to do 10 reps with my 20-rep max isn’t so bad in the middle of a WOD. Push Press felt like FGB.

  • Rory

    A: #245,265,285 focusing on form. Trying to keep bar close to shins. Feels much better.

    B: 146 total – 70cal, 40 pullups (rx’d), 16 squats (#185 1.1x rx’d), 20 shoulder to oh (#95)

    Thanks to the early 7am’rs for the extra push

    • Michael North

      You mean extra reps?

      • Rory

        Ha yeah…clean out your ears

        • Michael North

          I apologize. I didn’t realize you needed a coach to listen for Avery to say “time”. Won’t happen again. Boom!

    • james_vergara

      Nice job, Rory! I’ll take extra reps any way I can get them.

  • Malcolm

    154 – 81 cal row, 30 pu, 13 squat, 30 push press

  • Hari Singh

    The Schedule Announcement currently has a mistake:
    On Memorial Day, we will be following a Saturday schedule (not a Sunday schedule).

  • Jana B.

    A: 3×3 DL, 153-183-203 (203 was my 1RM PR so I guess that’s changed)
    B: 109 (wrote down the breakdown but left it at the gym; green/blue band, 113# BS and 65 press). I really liked this WOD a lot, though I think the hardest thing was trying to calculate 75% of my body weight at 6:45am.

  • Chadron

    The test: 172.
    Deadlifts: 405-405-405. With the “greasy” bar.

    • james_vergara

      Nice scores on both!

    • Michael North

      Those York barbells are a little “greasy”

  • John Grosso

    A: 163: 75cal – 52 pull – 20 @ 205 – 16 @ 95
    B: 3×3 @ 315(PR)

    Had to do these reverse this morning. Need to plan better next time
    with the positioning of the weight; only had 30s to push press due to
    changing from 205# squats. Have never done butterfly pulls for a WOD, so
    had to stop a few times to get momentum in check, but these were huge for speed.

  • This morning on the patio on an overcast Cape Cod morning:

    20 Minute AMRAP:

    30 Double Unders

    20 Air Squats

    10 Pushups

    10 Rounds + 28 DUs.
    Nice way to start off the long weekend.

    • james_vergara

      Way to rub it in, fnw…

  • Amanda Long

    Mud bug 5K: 23:45 – not my fastest time, as I am not quite used to running in 90 degree weather and 100% humidity (sorry for the excuses Coach Sara – guess I am suffering from not hearing “no one gives an f how tired you are” all week!!!

  • sherry

    10mn Test (127)
    Row (gotta figure out the technique. 🙁 + pullups 20w/ green band, 15w/green&red + BS 105#@20, 95#@15. (Have no idea about my weight, eventually I will find a scale) + Press 65#@23

  • james_vergara

    Nice change-up today to the 3pm crew:

    Warm-up sprint from 26th to 28th street

    DL: lighter focusing on form

    87 cal, 34 pull ups (sets of 7), 23 squats @ 205 ( bw+20#), 25 push press @95#
    169 total

    • Dickie

      How fun to run into you on the street!

      • james_vergara


    • Michael North

      Nice work! Although it might be BW + <20#. Just sayin'…

      • james_vergara

        Ok, bw + 17#. Happy???

  • Total today: 79
    Was not my best day ever, nothing really fell into place for me today (got to work on that). 🙁

    But you know. Don’t panic & bring a towel 😉

    • james_vergara

      Love your Douglas Adams reference! Good work today. Showin up is half the battle

  • Allison Dembek

    106 Total: 58 cal, 25 PU (red and black band), 13 BS (83#), 10 Push Press (53#)

  • AriMeisel

    157: 78cal – 50 PU – 14 BS – 15 PP

  • Steve Slo

    Snatch Practice for form at 115#

    Deadlift (short on time) 2 sets at 295#

    Row: 82
    Pull-Ups: 24
    Back Squats at .8 BW (180#): 14
    Should to Overhead: 22
    TTL: 142

  • J.J.

    Hey Allison, That article about the Weight of the Nation documentary is totally off base. The doc series DOES blame sugar and processed foods made from unhealthy grains and dairy, as well as the US’s over-dependance on / subsidizing of foods that are bad for us such as corn and soy. It doesn’t blame fat in food. It doesn’t blame people for being lazy. Quite the opposite in fact: it discusses what a struggle it is to eat healthfully in today’s food environment as well as what goes on biologically speaking that makes keeping weight off such an uphill battle. Not sure the author of the article even watched the series. It is utterly misinformed.

  • rjharbitter

    Forgot to give a huge thumbs up to Coach Will for running a 7:45AM Ten-Minute Capacity Test like a PRO.

  • rjharbitter

    Forgot to give a huge thumbs up to Coach Will for running a 7:45AM Ten-Minute Capacity Test like a PRO.