Tuesday 131020

All-levels WOD/Beginner WOD:
Back Squat 20 rep max

Competition Team WOD:
Part A. Practice for 10 minutes Max Height Box Jump.
Part B. Front Squat 5×2, rest 60 seconds
Part C. 3 rounds: AMRAP Strict HSPU in 1 Minute (Adv: Wall Facing HSPU). AMRAP Chest to Bar Pull ups in 1 minute. Rest 2-3 minutes.

(Photo credit: Alex Robleto)

CFNYC’s first ever CENTRAL PARK TRI: Row / Run / (Citi)Bike! (Nov. 9)
20 rep squats
Squatting as a metric used by weightlifters to gauge lifting potential
Why your brain needs more mental downtime
The faith to move mountains (and barbells, too)
Stoppage of play
CFNYC Halloween party this Saturday!

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

All-levels WOD/Beginner WOD:
A. Thruster 3-3-3
B. “Jackie”
1000 meter row
Thruster 45/33 lbs (50 reps)
Pull-ups (30 reps)
For time

Competition Team WOD:

30 min time cap
In teams of 3 complete as many meters as possible on the rowing machine.
Each person will row 500m at a time and continuously switch until the 30
minutes is up.


  • Brad Hoover

    Set of 20 at 185# (79% of my 1 rep max). Pausing 4-5 seconds at the top of my first 10 reps helped with the last 10 during which I paused for 8 seconds. I agree with coach Kyle about the pace. Going slower than you think you should is very beneficial. Although my traps and delts fatigued faster than my legs, which I did not anticipate, but I may be in the minority in that respect. Legs felt good. Also, have someone countdown the rest in seconds. That’s a big help mentally.

  • Jim S

    Is it weird that I’m looking forward to this?

    • Zac Hirsch

      Nope. This is a solid workout. Programming has been incredible!

      • Jim S

        Did 20 at 185. Since I’ve only recently set a 10RM of 190 I’m happy. I think if I could slow down a bit I’d have more in me. Took just over 2 minutes to do this but it started feeling like a metcon toward the end and I started rushing to finish before I completely ran out of breath.

        I’d like to be stronger than this but last time we did it (about a year ago?) I did only 155 and thought I was going to die. So, lot’s of improvement.

  • AndyK

    215lbs – hard to pick a weight for this did around 35 reps when we did max body weight (185) and am typically at 225 for sets of 10. Probably could have done 220, maybe 225.
    Brad, traps and shoulders definitely felt it by the end!

  • Eric

    Went lighter than I should’ve at 205, but went ahead and finished with a set of 10 at 225.