Tuesday 131029

All-levels WOD/Beginner WOD:
5 rounds for time: 15 deadlifts, 10 front squats 185/105#

Competition Team WOD:
Part A. Front Squat 5×2
Part B. 5 minute AMRAP: 3 squat cleans (185/135), 7 HSPU
Rest 5 minutes.
Part C. Rest 5 minutes. 1 minute AMRAP: Squat Snatch (165/113)

Coach Chris takes his L-sit outside:
coach_chris_l-sit

Upcoming schedule changes / Our 1st-ever Central Park Tri, Nov. 9
Burn down the farm
NYC Marathon as melting pot
The elegant secret to self-discipline
Developmental movements: Part 1
Good stress, bad stress

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

All-levels WOD/Beginner WOD:
A. Push Press 3-3-3-3-3
B. 21-15-9 weighted push up 45/25#, weighted sit up 45/25#

Competition Team WOD:
REST DAY.

CFE WOD:
“Viking Fran” – Coach Kasey’s version
21 thrusters (95/65)
21 pullups
750 row
15 thrusters
15 pullups
500 row
9 thrusters
9 pullups
250 row

Responses

  • reisbaron

    14:40 – 135#

    eew.

    • BenS

      i feel you. i timed out at the 15 min cap with 5 reps to go at 155#.

      • reisbaron

        Perhaps not up to your standard, but admirable that you did that weight and came close to finishing.

        • BenS

          Patrick did it rx’d and came within 1 rep up finishing – that is admirable

          • Patrick

            Definitely found my breaking point this morning. Frustrating and humbling to miss that last rep. Would love to give this one another go in the future.

          • reisbaron

            So what was going to happen if you did the last rep and your time was 15:05 or something? Did your coach have a bucket of slime hanging above your head in case you went over?

          • Patrick

            Last rep wasn’t happening today. Failed on the final squat clean before the time cap and once after the time cap. Fortunately, coach had the sympathy to throw in the towel for me.

          • reisbaron

            Fair enough…nice work!

  • Eric

    That was horrible. I felt a pull in my back 2nd or 3rd round. 135# in 13:11 – was a struggle to finish.

    • Kyle J Smith

      with all due respect- “felt a pull in my back” may warrant tapping out. i hope you’re feeling better now.

      we do our best to provide adequate warm ups for as many people as possible, but if certain movements/rep ranges/WODs require that you spend a little bit more time on your trouble spots (lower back, shoulders, hips, etc) come in a few minutes early if possible and spend some time mobilizing or warming up (within bounds, of course.)

      if you have specific questions, let me know: kyle@crossfitnyc.com

      • Eric

        Totally understand your point/concern. I definitely wasn’t destroying myself, I’ve learned to listen to my body. If it was something I couldn’t keep doing, I would stop. Appreciate it Kyle.

  • Matt T

    14:28 185lb deadlift / 135lb front squat