Wednesday 130828

All-levels WOD/Beginner WOD:
21-15-9 Squat Snatch 95/73, pullup

Competition Team WOD:

In groups of 3:
Row a total of 12,000m, 500m at a time

(Photo credit: Alex Robleto)

Schedule changes, effective Tuesday, September 3rd
“Yeah, but…”
Shoulder anatomy animated tutorial
How (and why) to do a Steinborn squat
Improve movement by training movement
Squat Rx: Bands & The Sots Press (video)

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

All-levels WOD/Beginner WOD:
Deadlift 3-3-3-3-3

Competition Team WOD:
Part A. Front Squat 3×3

Part B. 3-5 sets: Push Press+Push Jerk+Split Jerk
Part C. 4 sets: 3 Clean Pulls at 105% max clean, rest 90 seconds


  • ilya

    will we be practicing any of the WODS for NYC Affiliate tourney?

  • John E

    man, I really miss days like this. Stupid injury 🙁

  • Kristin

    Coach Kyle am 26th results

  • AndyK

    RX – 12:29
    Tough WOD, but one I would definitely like to see again in the near future. I think it was the one of the first snatch-based metcon I have done (other than Randy) in the 6-months I’ve been here.

  • Brad Hoover

    74 reps (65# squat snatch) in the 10min cap. Pullups were the rest portion for me. When it comes to the oly lifts (particularly the snatch) I prefer to work on my technique and increase my single and double rep maxes as opposed to performing high vol reps for the purpose of testing work capacity. The latter can result in changes in technique because of the clock. I mostly used my back and arms to get the bar up when legs should be the the primary muscle used. BUT next time this comes up I’m going to finish sub 10.

    Also, when I grow up I want to be just like Ron “bench press” Burt. My bar muscle up is coming very soon Ron so watch out…

    • iRon Bucks

      9:07 (75# squat snatch or should I say power snatch + O/H squat) – need to practice squat balance and still not comfortable with anything O/H but improving.

      BH, watching you basically “do” a bar muscle up but not do it is starting to frustrate me so let’s get it done this week… I’m with you homie!!! And why anyone would want to grow up to be a loud, balding brother with bad knees can just remain a mystery.

      Also, why doesn’t Dexter just kill Rita? Only in season 3 but this does happen, right? Ok, don’t tell me I’ll just wait for it.

      • Brad Hoover

        Perhaps I should try pre workout as opposed to post… I’ll be back on Monday. Next week we got this.

  • stevenrerickson

    Great cfe, this am, 12000 meter row teams of three, meaning 8, 500 meter sprints, our team did it in 47:10.
    Legs=dead rubber.

    • AndyK

      I wanted nothing to do with that WOD. Sounds brutal

      • stevenrerickson

        You would have killed it Andy!

    • Anthony

      Steven—I couldn’t agree more—that was a great CFE. I did not expect it to be as hard as it was, my legs are completely shot—I have no idea how I’ll be able to pull off any dead lifts tomorrow. Great job today….

      • stevenrerickson

        Knowing you T-Rex, you will do a new Pr tomorrow! Your two man crew was amazing today, always an impressive effort by you T. Btw there are a couple good fights on tonight, on fox, Condit /Kampman and Donald Cerrone V’s someone can’t remember who. Also ran into John at 28th street, let’s get the Friday happy hour happening.

        • Anthony

          Our team killed it because Big Joe is an animal–he was looking like Jason Khalipa…And yeah Andy—you would have put us all to shame-this WOD was right in your wheelhouse….

          • AndyK

            Rowing a 2k was one of the worst experiences in my life (I was a sprinter in college, my races were 45 seconds or less). I had no desire to do 8×500’s. Tony, you had a two man team? Did you guys pull 6k each?

          • Anthony

            We did 6k each–intervals of 750–absolutely brutal in a great workout kind of way……

          • AndyK

            Beast! I think if I rowed 6k, I’d need a full day nap to recover

  • Charlotte Goins

    Travel WOD 6: 20 min AMRAP
    10 push ups, 20 lunges, 30 sit ups
    8 rounds. Itching to get back to the box and ramp it up.

  • John E

    quadricep contusion wod:
    EMOM x 12 min
    even – 5 strict HSPUs
    odd – left leg pistol, R leg (barely to parallel) single leg squat

    trying to not let what I can’t do limit what i can do.

  • Kristin

    Coach Kyle midday

  • michael saterman

    Tough WOD! Need to work on my OHS!
    9:36 – 65# squat snatch

  • Amber Rodriguez

    We worked up to a heavy single snatch in Sully’s 2pm today before the metcon. And HOLY SQUATS, BATMAN – big-time PR: 93#!! Thank Coaches Sully & Kevin!

    And 79 reps @ 53# before the 10min time-cap. If I never have to snatch 20+ times in a row again, it’ll be too soon. Rough one!!

  • Jim S

    Did a variation of the CFE on my own tonight.
    Row 500/500/2k/500/500

    • Jim S

      I have to add, that was brutal. I’m barely coherent and I finished that almost three hours ago.

  • Brad Hoover

    CFE this evening. Teamed up with Ray and Kate. My first 500 and last 500 were my fastest. Held the other 6 pieces (save the 6th one, which was slower) at 1:50-1:52. I enjoy the mental game that you get to play with rowing. I would like to test my 500m time soon since I last did that in April…perhaps next week.