Wednesday/Thursday 170111/12 – Photo of the Day

Check out the new events and updates below including Nutrition Seminars, OUT-FIT WOD, and more.

Upcoming CFNYC Events and News:

Beyond the Whiteboard: Beginner ‎/ Experienced
___________________________________________________
Our favorite reads from the week, so far:
Coca-Cola and ABA Sued Over Misleading Science
How To Work Out When You’re Still Sore From The Last Workout
Is It Better to Sleep In Or Work Out?
Staying Fit Isn’t A New Year’s Resolution For These Hunter-Gatherers
CrossFit NYC Will Host CrossFit Level 1 Certificate Course On February 11-12, 2017

Responses

  • Jorge Baron Munoz

    Oly W/ Brian at 1pm
    Tall Snatch
    5×3 – 20, 30, 35, 40, 40kg

    Snatch
    1×3 48
    1×3 52
    1×3 56
    3×3 60kg

    Snatch Pull from Parallette/Bench
    1×3 64
    1×3 72
    3×3 80kg

    A1. Glute Ham Raise 3×8
    A2. Banded Good Morning 3×20 – Black Band

    B1. Hammer Curls 3×15 @45
    B2. Strict Ring Dips 3×15 (ub, 8/7, 8/7)

  • Stephanie

    730 barbell

    A: Tall Snatch, 5×3: 20-20-25-25-25
    B: Snatch
    1×3 30
    1×3 32
    1×3 35
    3×3 37 <-middle set of these was a disaster, two failed reps and a runaway barbell
    C: Snatch Pull from Parallette/Bench
    1×3 45
    1×3 50
    3×3 55

    Accessory stuff:
    10 rounds: 10 sec assault bike, 50s rest
    Glute Ham Raise 3×8
    Blue Banded Good Morning 3×20
    Hammer Curls 3×10 (15#)
    Bar dips 3×10

  • Where’s McArdle?

    Ts: 40 I think
    A: 55-60-65-70-70-70
    B: banished to the short corner: 85-90-95-95-95
    C: 10 rounds of 10 seconds on 60 seconds off ass bike (no pedal during rest). 95 cals.
    D: 2×10 hammer curls @ 35

  • Dré

    530 Barbell
    A: Tall Snatch, 5×3: 20kg
    B: Snatch
    1×3 48
    1×3 52
    1×3 56
    3×3 60
    C: Snatch Pull from Bench
    1×3 64
    1×3 72
    3×3 80

  • Merlyne

    6:30 Oly w/ Brian
    7x(2+1) Jerk Dip + Jerk: 83-103-123-133-143-153-163
    3×3 Jerk Dip: 183-193-193

    Accessory Work
    A1. Glute Ham Raise 3×6-8
    A2. Banded Good Morning 3×20
    B. Hammer Curls 3×10 @ 20#

  • louiea
  • Hari Singh

    eWOD:

    (30 WB, 18 CTB) (2 CTB, 8 HPS) (2 HPS, 30 WB, 10 CTB) (10 CTB, 7 HPS)
    = 2 Rounds MINUS 3 HPS (WB = 20#, HPS = 95#)

  • ErinKratzer

    wed: bbb
    a. tall snatch, 5×3: 53×2
    b. snatch, x 3
    98, 108, 118, 123×3 sets
    d. snatch pulls, 5×3
    153, 163×2, 173×2
    comp accessory: done, curls 20#, 15 dips (10/5), black band gAM, 10# gh raises

  • Lân

    Thu BBB

    Power Clean + Jerk, 3x(3+3) 60%, 3x(2+3) 65%, 3x(1+3) 70%
    60,60,60,65,65,65,70,70,70kg (nice sweaty workout, happy that elbow has healed enough for the jerk volume)

    Back Squat 5×5 75% of 5RM, 3×1 building up
    185,185,185,185,185#, then 225,245,255# (singles were tough after the 5×5)

    10/60 minutes Cardio
    30/80 Russian Swings
    20/60 Pushup/Dips
    60/70 Straight Arm Pulldowns
    35/80 Strict Toes to Bar/Knee Raises

  • Craig Bagno

    Does anyone recollect the last time we programmed 14.4? Can’t find it in my notes. But I know I blogged my score.

  • Amanda

    A1. Glute Ham Raise 3×8
    A2. Green Banded Good AMs 3×20
    B. Jerk Dip + Jerk 7x(2+1): 83-93-103-113-118-123-128#
    C. Jerk Dip 3×3: 133-153-173#
    D. Snatch grip OH Support (10s) + OHS w/pause at parallel (7s), work up to heavy single: 53-63-73-83-93#
    E. OHS w/pause at parallel (7s) 3×3 @ 85%: 78#