Wednesday 130417

Black Box WOD/Beginner WOD:
A. Power Snatch 5×3 (work up to the heaviest set possible with perfect form)
B. Practice: double unders
C. EMOMx16: Even: 2 Power Snatch 135 (95)/95 (65) Odd: AMRAP double unders (single unders)

CFE WOD:
Let’s go sledding, CrossFit Style! Time to induct the new sleds at 28th street!

Teams of 4: One partner does the Deadlift/Overhead Squat/Sled Pull while the other teammates do Ring Pushups, Burpee Tuck Jumps, Med Ball Cleans, & rope climbs. The team finishes when each person has done the DL/OH/Sled Pull once.

The winning team is the one with the fastest time AND the most number of reps completed!

1 partner:
10-8-6-4-2
Dead Lift (225#/135#)
Overhead Squat (95#/65#)
Sled Pull (90#/35#)
*Load a bar for DL and one for OH Squats at either end of the quadrant. Do 10 Dead Lifts and then pull the sled to the OH Squat bar and do 10 reps. Then pull the sled back to the DL bar and do 8 reps…and so on.

Rest of the team completes the following AMRAP for as long as their buddy is doing the DL/OH/Sled Pull:
10 Ring Pushups
10 Burpee Tuck Jumps
10 Med Ball Cleans
2 Rope Climbs

Coach Sofia with her Elements students (from left) Mara, Alexis, and Rich:
sofiaandstudents

FREE for CFNYCers who did the Open: NE Regionals tix / CF Games tix
The people who watch marathons / All my tears, all my love
Mental toughness
A case against “active rest” days
The importance of a solid set-up
Pulling some threads together: Sitting, posture, & gravity

Here’s what’s on tap for Thursday’s classes:

Black Box WOD/Beginner WOD:
A. Clean Deadlift 4×6, reset between each rep (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. EMOM for 5 minutes: 3 power cleans 135 (105)/95 (65) then for the remainder of the minute AMRAP push ups, rest 5 minutes, EMOM for 5 minutes: 2 power cleans 135 (105)/95 (65) then for the remainder of the minute AMRAP burpees

CFE WOD:
Tempo 1X2min, 3min, 4min, 5min then return to 2min up tempo. In between each interval is 1minute ‘recovery’ run.

Responses

  • Joe W

    C: 400 DU’s with 135lb snatches

  • reisbaron

    A: 5×3 @ 115
    B: 115 – 535 singles

  • AndyK

    For any CFE’rs this morning, I logged the workout on the WhiteBoard in the best way I could figure it out. Feel free to use it as an example.

    • http://www.facebook.com/hilores Amber Rodriguez

      Thanks for putting that together, Andy. I’m about to use your tracker now. :)

  • http://twitter.com/kjs_37 Kyle J Smith

    AM:45 results.

  • jsg

    Really enjoyed today’s WOD

    A: 115# – attempted 125# but only got 1 rep on 6 attempts (10# PR though!)

    B: 95# (should have used more weight, so did 3 reps instead of 2 and 5 reps on last round) – mostly singles with some double attempts scattered throughout.

  • BenS

    A: 95, 115, 115, 125, 135
    B: 9 reps at 135; approx. 120 DUs

  • ZF

    Can we get a couple fans in the bathrooms to circulate air and make it less of a sauna?

    • Hari Singh

      Once the air conditioning starts running, this should no longer be an issue. We’ll check on the regular fans, which should be running whenever the lights are on.

      • ZF

        Great! Thank you.

  • http://www.facebook.com/simon.jelk Simon JElk

    Is there any way to program the CFE wod on Beyond the Whiteboard?

    • AndyK

      I did my best to put it in, check my name (Andy Krna) on Whiteboard, and you should be able to log it.

      • http://www.facebook.com/simon.jelk Simon JElk

        Thanks! got it.

    • reisbaron

      This is a WOD where there’s no right answer, but using the legacy WOD builder, I came up with a version that is for time, and allows you to enter all reps, distances and exercises as accurately as you need. This one, as with most team WODs, will require editing on your part, but there is definitely a way to accurately represent the work done – http://bit.ly/XRvjix – Good luck ;-)

    • reisbaron

      This is a WOD where there’s no right answer, but using the legacy WOD builder, I came up with a version that is for time, and allows you to enter all reps, distances and exercises as accurately as you need. This one, as with most team WODs, will require editing on your part, but there is definitely a way to accurately represent the work done – http://bit.ly/XRvjix – Good luck ;-)

  • Anthony

    Sorry for the out of the blue–off the subject post. But—does anyone know anybody that has ever had a total shoulder replacement? It is a surgery I will need in the next few months and wonder what that means to my future in CF. Of course I will speak to surgeons and PT team, but, figured I’d ask the CFNYC community…

  • Anthony

    Sorry for the out of the blue–off the subject post. But—does anyone know anybody that has ever had a total shoulder replacement? It is a surgery I will need in the next few months and wonder what that means to my future in CF. Of course I will speak to surgeons and PT team, but, figured I’d ask the CFNYC community…

  • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

    10am
    A.
    1.85#
    2.95#
    3.105#
    4.115#
    5.125# PR
    B. 115#, 20 DU’s. I’m very terrible (aka I SUCK) when it comes to DU’s. practice, practice, practice. Happy about the PR though.

    • http://www.facebook.com/hilores Amber Rodriguez

      DUs require a weird re-wiring of the brain. It’s all coordination! Keep at it!

  • http://www.facebook.com/hilores Amber Rodriguez

    |8a CFE|
    Teamed up with Darshin & Mai. Great job, ladies!!
    (Deadlifts felt good, OH Squats were surprisingly OK, and sled pulls are just as fun as I imagined they’d be. Rope climbs: love ‘em, but ouch… Forgot my socks, so I taped my legs a bit. Tape doesn’t stick to sweat. And so it was NOT a good day for my shins.)

    |10a|
    A: 53-63-68-73-78(PR!!!)
    B: 63#, 136 DUs… Strung together 16 in a row at one point… Another PR, on consecutive DUs. Have to work on getting them consecutive even as I fatigue, though. They become pretty wonky after a while.

  • Jim S

    A: 75,85,95,100,100
    B: 95lbs. 410 double unders.

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

    A: 73lb
    B: 73lb / 273DU

  • Jana B.

    7am: CFE 25:20-Phew! what an awesome workout. So much friggin’ fun!
    6:30pm Black Box:
    A: up to set of 88#
    B: #68 (should have done 73#) and since I still don’t have DUs a few attempts and then did singles just to keep moving. That WOD was a blast. I felt like Coach Heidi-smiling through the whole thing.

  • Albert Insogna

    A: 95,105,115,125(fail)
    C: snatch at 95, and 420-ish DU