Wednesday 130619

Black Box WOD/Beginner WOD:
A. In 20 minutes, work up to a heavy set of 3 romanian deadlift. Perform 4 sets at 80% of the heavy set.
B. 6 minute AMRAP: 15 wallballs 20/14, 15 american kettlebell swings 1.5/1 pood

Competition Team WOD:
REST DAY.

CFE WOD:
‘Boy meet Girl’ WOD
Teams of 2 that consist of one male and one female.
For Time:
100 Double Unders, 50 each
50 hand stand pushups while buddy holds handstand
50 Toes to Bar while buddy hangs from the bar
50 Pistols while buddy holds a wall squat
50 pushups while buddy holds a plank
100 situps

image

Automatic Class Registration Based on Membership Seniority
Abs are 380 million years old?
Anything can happen
A rather interesting way to get strong enough to do a pullup
Sumo practice at Oguruma Bay
In case you missed it: CFNYC Athlete Profile: The Burkman Brothers

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

Black Box WOD/Beginner WOD:
Squat Clean 3-2-1-3-2-1

Competition Team WOD:
To be announced.

Responses

  • Kristin

    26th Street AM results

  • BenS

    A: 275
    B: 4 + 5 rx’d

  • Brad Hoover

    I decided to check out the newest addition to the Manhattan CrossFit scene since it’s in my hood: CrossFit East River (9th st just west of ave C), which opened last Monday. For those that are curious the space is a first floor garage (yea for dropping weight) that is a rectangle a bit longer than 26th st 3rd fl. Good layout and plenty of regular/expected CrossFit equipment. First time drop-in is free.

    Clean & Jerk 95-115-120-125-130-135-140 (140# PR from prior 135#). Clean felt great. Split jerk is sometimes good and other times OK.

    • Davidslifer

      Went there last night for Filthy 50 – small but solid box.

      • Brad Hoover

        Ya, in retrospect while it is longer than 26th st it is also narrower.

  • Jim S

    Dropped in at NorCal Crossfit in San Jose. Fun WOD:
    3 rounds of four minutes with one minute rest. Start by running 400m then AMRAP 1) burpee pullup-19 2) ring pushups-28 3)kb swing-40

  • Jana B.

    Cfe with Andrew: 21:38
    “Roxanne” cash out (damn you Mike Sullivan!!)
    Wendler deload week: press and bench.

  • Kristin

    Coach Kyle’s midday results

  • Kristin

    Coach Kyle’s midday results

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

    A: Worked my way up to a heavy set of 173# (10# PR, woot!), then performed 4 sets at 143#.
    B: 3 + 7, RX… Wallballs. ‘Nuff said. -__-

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

    A: Worked my way up to a heavy set of 173# (10# PR, woot!), then performed 4 sets at 143#.
    B: 3 + 7, RX… Wallballs. ‘Nuff said. -__-

  • Jana B.

    Kyle, can you please say a word or 2 about what sort of weight we should be looking at for tomorrow?

    • Kyle J Smith

      Squat clean 3-2-1-3-2-1: Sets do not have to be touch n go. Work up to a heavy single in the first wave, do your second triple at that weight, work up to a heavier single. We will drill technique extensively before working up to our heavy sets because an ugly squat clean is not a productive squat clean.

  • Jana B.

    Kyle, can you please say a word or 2 about what sort of weight we should be looking at for tomorrow?

  • Nicki Osborn

    A: 103#
    B: 4+15 (6#, 16kg russian swings)