Tuesday 140520

All-levels/Beginner:
A. Front Squat 5×3 @ 60% of Back Squat
B. Overhead Squat work up to a heavy triple

Experienced:
A. Deadlift 5×3 @ 80% of 1RM
B. HSPU strength work
C. Max Effort Press @ 50% of 1RM

Thanks to all our CFNYCers who made it out to the CMC in the Poconos this past Saturday!
CMC2014spring

Set the timer for 4-5 minutes and start mastering splits (video)
Listen…learn
Julie Foucher: Medical training (video)
Power cleans vs. full squat cleans
A face for fitness

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

All-levels/Beginner:

A. Deadlift 5×3 @ 80% of 1RM
B. Ten rounds for time of:
135 lb Deadlift, 5 reps
10 Push-ups

Experienced:
Part A. With a partner for time: 500 m row/125 double unders
Part B. 20 Minute AMRAP for Quality:
5 Weighted Pushups or Pseudo-Planche Pushups
5 High Box Jumps 30+/24+
10 Roll to Candle Sticks
15 Seated Leg Lifts

CFE:
“Main Site August 21st, 2003″
For time:
150 Squats
Run 800 meters
150 Squats

Responses

  • Dwayne Brathwaite

    I appreciate tomorrow’s workout being posted early. That gives me enough time to mentally prepare!

  • Jacek Rycko

    6:10AM Experienced:
    A. 5×3 @ 275#
    C. 26x @ 65#

  • Craig Bagno

    All Levels at 6:40 with Coach Chris. Front Squats at 105# and OHS up to 95# and then 100#. Felt solid.

    Used the 2.5# plates for Coach Avery to prove I’m man enough to lift like a woman. ;-)

  • Jonathan D

    6:00am/Kyle:
    A. Front Squat 5×3 @ 60% of Back Squat: 175#. Probably could’ve gone heavier without any issues.
    B. Overhead Squat Heavy Triple: 115# PR. Definitely needed to get lower into my squat, but my previous PR for a single OHS was 105#, so I’m happy with being able to bang out three of these all the same.

  • KyleF

    710 ex with Bultman
    A: 315# across
    B: 19 @ 95#
    C: 50 Kipping hspus 4×10 on blues and then some deficits

  • jenntang

    FS: 5×3 @ 123#
    OHS: 113#

  • Bennett

    620 w/ Peter
    A. 5×5 FS: 165#
    B. 5X3 OHS: 95 – 115 – 135 – 145 (f on 3rd rep) – 145 (pr)

  • Russ Kempf

    710am ewod – Deadlifts @ 385#, Max Press: 23 @ 102.5#

  • Dan Castillo

    7:10 Experienced with Bultman
    A: Deadlifts @ 325#
    B: Max Press: 17 @ 80#
    C: 30 Kipping HSPUs (45# plates and 1 ab mat); switched over to kipping parallette HSPUs and finally got my first one. Thanks Bultman for the tips!
    EC: Banded MU progressions + HSPU negatives with Melissa (gotta build up that shoulder strength!)

  • Edward

    6:10 eWOD with coach Michael. 5×3 deadlift @ 315#. Max effort press @70 for 18 reps. Tried my best to get 20 but alas…

  • lauracton

    640 with Chris
    A. 5×3 FS: 93#
    B. 5X3 OHS: 53# – gotta get back in the right headspace with these. i can’t belive i’m saying this, but i hope these are programmed again soon!

  • michael saterman

    7:00AM
    A: 185# (above 60%… but who was counting)
    B: 115# (failed at 135#. Damn my sticking shoulders!)

  • reisbaron

    A: 225 (55.5%)
    B: 205

    My last set of FS was 245, as Will wanted to drop his weight and I promised to go heavier if he powered through it. #success

  • Addie B

    7:10 exWOD:
    A. Deadlift: 5×3 @ 300#
    B. Max Press: 17 @ 65#, 12 @ 65#

  • http://www.theblacklaser.net/ Joe The Wizard

    A: 185-205-205-205-185
    B: 105 (PR)

    First time back since late March. This week is going to be a real doozy. Missed you, CFNYC!

  • Joseph Gizzi

    12:30 EWod
    A. 325 5×3
    B. Several sets of 2 HSPU on Paralette
    C. 15 at 95#

  • ToddMorris

    12:30 Experienced w/ Sara

    A: 5×3 @ 325lb
    B: Max Press: 15 @ 95lb

    325 across was a lot easier than I thought it would be.

  • colindowell

    12 w/ Kyle
    A: FS 5×3 @ 135#
    B: OHS x3 65#, 75#, 85#, 95#, 105#, failed twice at 115

  • Yoni R.

    7:10 eWOD –
    A) 5 x 3 DL @ 300#
    B) 21 reps @ 65#
    C) Kipping HSPUs – was able to string three together before burning out into singles/doubles
    D) Bar MU Work

  • Daniel Kunitz

    12:30 EWOD
    A: 245#
    B: parallette HSPU singles
    C: 20 reps at 85#

  • Robert Keeley

    7:10 eWoD with Michael
    Great working with Russ and Dan! Super encouraging.
    A: Deads 5×3 (1 @ 315# 4 @ 335#)
    B: Max Effort Press 70# 22 reps
    C: HSPU 5×3 Kipping HSPU and attempted Kipping HSPU on paralettes
    EC: modified Bultman Beach Body Workout with GHD’s

    • Michael J. Bultman

      ice cream sandwich cashout

  • Erik D

    Can anyone recommend good boxes in both Portland and Seattle? I’m taking a trip to both cities in a few weeks.

  • reisbaron

    In an effort to debut custom barbells more frequently than Apple & Samsung release smart phones, Rogue unveils the new line of Rich Froning Bars: http://bit.ly/1kmClVh

  • http://www.facebook.com/benjorgensen ben

    EWOD
    DL: 5×3 @ 250.
    Press: 21@ 65#
    Reverse wall HSPUs and some handstand walking practice pre-class. Got almost from one end of the floor on 26th to the other . That’s a PR .No idea how many meters that is.

  • Nicki Osborn

    5:30pm Experienced with Coach Avery
    A. 4×3 @ 123# (these felt HEAVY…there was no way 133# which is 80% of my 1RM was happening today)
    B. HSPU: strict, no abmat, 3×3 (time to start doing some wall-facing HSPUs!)
    C. Press: 18 reps @ 33#

  • Del

    7:00PM Exp
    5 sets of 3 @ 385
    1 parallettes handstand
    22 reps @95

  • Rob Panor

    7pm exp
    DL 5×3 @275
    5×3 strict HSPU 1 parallette HSPU
    22 reps @70

  • http://www.madisonlogic.com/ vinniv

    5:30 Experienced
    A: 5×3 330#
    B: 22 reps @ 95#

  • Will Choi

    8 PM UWS eWod
    A: 295#
    B: 10 min EMOM 3 strict HSPU w/ 2 ab mats and 2 45# plates – last 2 rounds could only do 2
    C: 21 reps @ 70#

    E.C.: 5 sets of 10 push ups with about 30-45 seconds of rest

  • Losis2honest

    A.275# DL with Clean grip
    B. Work on negatives HSPU (3 sets of 2-3 reps)
    C. ME Press @ 50%: 25 reps it was only 65#

  • Lauren Saxton

    7:30 Ewod with Avery
    A: 220#, all with hook grip.
    B: I got my foot stuck in the wall.
    C: 18 @ 50#

  • Molly McCabe

    7:00 eWOD
    A. 163#
    B. negatives
    C. 24 @ 40.5#

  • TheLumberingOx

    7:30 Ewod with Avery
    A: 5×3 @ 325# trying to be diligent about using overhand grip as long as i can….but god does that make heavy sets suck more
    B: ran out of time so about a minute of handstand holds
    C: 22 @ 75#

  • Kate Parker

    6pm w/ Brian
    A: 5×3 at 203#
    B: ~5×3 HSPU negatives
    C: 28 reps at 43#