Tuesday 130716

All-levels WOD/Beginner WOD:
8 rounds: Squat clean + hang clean + split jerk 1+1+1

Competition Team WOD:
Part A. Back Squats: 12 reps x30%, 12 reps x40%, 12 reps x50%, 12 reps x60%, AMRAP 65% at 20×0 tempo

Part B. EMOM 5 minutes – every 15 seconds perform 1 Power Snatch. Rest 3 minutes. 2 minutes max ring dips. Rest 3 minutes. 2 minutes max strict pull ups.

P1230279

What is “Naughty Nancy”?
How to get rid of sciatica
The terrible and wonderful reasons why I run long distances
Paul Jaminet on omega-3’s and cancer
Garrett’s fight

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

All-levels WOD/Beginner WOD:
“I hate the ‘80s” For time: 80 american kettlebell swings 1.5/1 pood, 80 pistols (step ups,) 80 weighted sit ups 45/25, 80 jump squats

Competition Team WOD:
REST DAY.

CFE WOD:
“Time to Roll The Dice”
Teams of 4
At the start of the clock, 1 team member will roll a set of dice.
Every team member must complete the exercise shown on the dice before rolling the dice for the next exercise. Time Cap of 20minutes. Total is highest rep score.

2=2 wall climbs
3=3 handstand pushups
4=4 pistols (2 per leg)
5=5 burpees
6=6 hand release pushups
7=7 box jumps (24#/20#)
8=8 walking lunges w/plate overhead (45#/25#)
9=9 wall balls
10=1X400m run
11=11 ab mat situps
12=12 air squats

Responses

  • Brad Hoover

    Stayed at 105 for the squat clean + hang clean + split jerk sequence. After yesterday morning’s WOD and last night’s CFE plus this morning’s epic warmup I decided not to not crush my legs any further.

  • AndyK

    Got through 6 rounds (95,115,135,155,165,175).

    Again, great warm-up complex from Coaches Mike and Chris this morning, keep those coming on strength days!

  • BenS

    Got through 4 rounds: 125, 145, 165, 165

  • reisbaron

    Got through six work sets: 135 – 155 – 175 – 185 – 205 – 225

    For me this was all about getting the bar back to the hang without losing it. Tough at the heavier weights.

    • michael saterman

      Though In needed a rest day, I’m sorry I missed this – I needed the bar work.

      7am? I hate the ‘80s :)

      • reisbaron

        See you Thurs…

        • michael saterman

          …I thought I’d see you Monday :(

  • ST

    Great work on the new shirts. They’re great.

    • michael saterman

      shirts? Did I miss a post?

      • ST

        I didn’t see an official announcement. Saw Coach Michael and Coach Sophia wearing them this morning. Blue and Black versions. “CFNYC Est. 2004″ on the front.

        • AndyK

          Lettering is done in the style of CBGB. Good looking shirt – and only $10!

  • Kristin

    26th Street AM results

  • Kristin

    28th Street AM results

    • Christine

      Can you please post an image of today’s WOD that Coach Kyle had listed on his board?

      • Kristin

        Sorry, I only have what they sent me, which is the results only. I’ll try to see if Coach Kyle has a pic of the full board.

        • Christine

          Thanks!

          • Kyle J Smith

            Email me. Kyle at crossfitnyc dot com

      • BenS

        at 26th st, each round was 1 squat clean, then 1 hang squat clean, then 1 split jerk.

  • Jana B.

    93-103-93-93-93. Didn’t have time to get through all 8. Talk about “your workout is our warmup”!! Unhappy with todays performance. Hot, tired, dehydrated and in desperate need of a rest day. Grumble grumble.

  • reisbaron

    Today’s Beyond the Whiteboard is pre-loaded with the sequence of 1 squat clean, 1 hang clean & three split jerk singles. If your WOD differed from this format, email me and I can help you load up a WOD that represents the work you did. There’s a lot of new folks on BTWB so I want to make sure you’re all putting in the work you’re doing as accurately as possible.

  • Kristin

    Coach Kyle midday results

  • reisbaron

    Inov-8 throws their hat in the ring with their new weightlifting shoe, the FastLift 335 – http://bit.ly/17j8Uep

  • Jim S

    Shoulder isn’t ready to jerk. Damned shoulder. So just did the clean bits.
    115,135,145,155,165,170,175,175

  • jsg

    Made this WOD up a little late – at hotel gym in shenzhen, china

    A. 100 DUs for time — 5:20

    B. 8 work sets of 1+1+1 — 120 / 135 / 145 / 155 / 155 / 145 / 145 / 145

    C. 100 situps for time — 4:49