Intermediate & Advanced WODs: Thursday 120628

Intermediate/advanced WODs at HR:00
A: Deadlift 3×3
Deadlift 21-15-9

B: Tabata Wallball

Coach Ryan Fashion Update! ;) Seriously, though, Ryan has been kind enough to model our “500 Strong” CrossFit Open t-shirt, which is complimentary for ANYONE who REGISTERED to compete in the 2012 CF Open through CFNYC. If you’re one of those folks, please come to the 26th Street location (not 28th!) to pick up & sign for your shirt ASAP. Thanks!

Fourth of July Schedule: All-Levels WODs (at 28th Street): 8:00, 9:00, 10:00, 11:00, 12:00, 1:00, 2:00, 3:00 (No AM Running WOD’s)

Go read & comment on Coach Avery’s write-up of the Garage Games!
Use your damn brain (and be better at CrossFit) / A case for the 11th fitness domain: self-confidence
How exercise “really” prevents low-back pain
Why are we here & what are we looking for? Food associations & pitfalls of the search for novelty
How bad do you want it? My journey into CrossFit (video)
Digital media & stress


And here’s the back of the t-shirt!

Here’s what’s on tap for Friday’s intermediate & advanced WOD classes at HR:00 and HR:45:
A: Russian gymnastics warm-up

B: “Man Overboard”

3 rounds of:
250m row
ring dips
kettlebell swings
pull-ups
dumbbell thrusters

In this workout you move from each of five stations after the person rowing 250 meters finishes. The clock does not reset or stop between exercises. Completion of these 5 exercises constitutes one round from which a one-minute break is given before repeating.

On call of “rotate” (by the rower when reaching 250 meters) the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where the athlete must simply complete the 250-meter row.

Responses

  • Jim S

    At Crossfit NorCal today. The *warmup* included 2x400m prowler (push sled in the parking lot) relays with three 45lb plates. That’s the closest I’ve come to seeing pukie in a while. Holy crap.
    WOD: FGB format (4min work, 1 min rest X 3) 75lb front squats, dumbbell snatch (I used only 20lbs, nursing a pulled back muscle), row for calories, and 24″ box jump. 205

    Looking forward to picking up my tee shirt this weekend!

  • Justin Katz

    A:3X3@225
    21@205
    15@215
    9@215
    B: 5

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

    3×3@305
    Worked on DL form, Still awful. I have a sprained wrist, tightness in my hip and now a tweaked back. Time to take a break from lifting :)

    • reisbaron

      I’m in a similar boat. I got up today, trying so hard to ignore a junky hamstring which started after the competition, aggravated by running and back squats on Tuesday. But there was nothing on the schedule that didn’t spell disaster, so rest day #2 it is. Tough to stay away, but there’ll be more workouts over time because of the extra rest now.

      Hope your back issue isn’t too serious. Tight hips are simply a lack of Mobility WOD, for which there is no excuse. You get a pass on the other things ;).

    • reisbaron

      I’m in a similar boat. I got up today, trying so hard to ignore a junky hamstring which started after the competition, aggravated by running and back squats on Tuesday. But there was nothing on the schedule that didn’t spell disaster, so rest day #2 it is. Tough to stay away, but there’ll be more workouts over time because of the extra rest now.

      Hope your back issue isn’t too serious. Tight hips are simply a lack of Mobility WOD, for which there is no excuse. You get a pass on the other things ;).

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

        My back pain is just from bad form on the DL. I still struggle with putting the weight back down. Just gotta roll it out when I get home. You are right about the hip mobility.

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

        My back pain is just from bad form on the DL. I still struggle with putting the weight back down. Just gotta roll it out when I get home. You are right about the hip mobility.

  • MadeleineT

    I was not entirely there today.

    A: 2-3-3 at 275#, 12-8-9 at 195#.
    B: with a 20# ball, 45 total.

  • Rory

    Outdoor wod:
    3 suicide sprints
    150 du’s
    50 mtn climbers
    2 suicide sprints
    100 du’s
    50 mtn climbers
    1 suicide sprint
    50 du’s
    50 mtn climbers

    19:40

  • The_Lisa

    Fun picking things up and putting them down this morning.
    A. 185-185-185
    B. 125, 145, 145

  • Gwachsteter

    A: 315-335-335

    B: 21-15-9 225#

    C: 80 Reps

  • BenS

    Deadlift 3×3: 315# each set
    Deadlift 21-15-9: 225# each set
    Tabata wallballs: 68 total (20# ball)

  • BenS

    Deadlift 3×3: 315# each set
    Deadlift 21-15-9: 225# each set
    Tabata wallballs: 68 total (20# ball)

  • Arun M.

    A. Deadlift 3×3: 275-295-295
    Deadlift 21-15-9: 145lb each set

    B. Tabata Wall Ball: 64 total (20lb ball)

  • Peter F

    Deadlift 3×3- 175- 180-185
    Deadlift 21/15/9- 110-125-155
    Since I dinged up the wrist, my answer to everything has been 12 kg KB thrusters. By the time the wrist is back in action, I should be doing these in my sleep.
    54 total.

  • Peter F

    Deadlift 3×3- 175- 180-185
    Deadlift 21/15/9- 110-125-155
    Since I dinged up the wrist, my answer to everything has been 12 kg KB thrusters. By the time the wrist is back in action, I should be doing these in my sleep.
    54 total.

  • Ben M

    DL 3X3: 315-385-390x2PR
    Wall balls 52 with #20

    Also got my first muscle up today.

  • Ben M

    DL 3X3: 315-385-390x2PR
    Wall balls 52 with #20

    Also got my first muscle up today.

  • Jim S

    Made up Barbie today. Back not ready for dead lifts yet.
    Rx’d: 3:16, 3:28, 3:26, 3:27, 3:32