Sunday/Monday 170812 – Photo of the Day

Coach Alan in something other than a red shirt.

Upcoming CFNYC Events and News:

Beyond the Whiteboard: Beginner ‎/ Experienced
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Our favorite reads from the week, so far:
Why We All Fell For Clean Eating
Why Do Rich People Love Endurance Sports?
Resilience Is About How You Recharge, Not How You Endure
The Science of Detraining: How Long Before You Lose Your Gainz?
7 Unexpected Mental Health Benefits of Exercising

Responses

  • Amanda

    6pm Comp:
    WU Done
    A. 3×10/leg single leg deadlift @ 63#
    B. 7×2 front squat @ 125#
    C. 5×10 floor press: 33-53-63-73-83#
    D. For time, 30-20-10 thrusters @ 63#, box jump overs, American KBS 24kg: 12:18
    E. ME Handstand holds 4 rounds with rest 45-30-15 sec, total time 4:41

  • Where’s McArdle?

    Wu: done
    Dl: 105 with some wobbles
    Fs: 235
    Bench: 95-135
    Wod: 9:54. Thrust 20-10, 10-5-5?, 6-4, swing 15-10-5, 3 sets prob, 1 set.
    Last crap: 60-35-30-15 or 20 ish

  • Stephanie

    715pm Comp
    A. Single Leg Deadlift 3×10/leg, 53#
    B. Front Squat 7×2, 130.5
    C. Floor Press 5×10: 33-53-58-63-73
    D. 30-20-10 reps of:
    Thrusters (95/63)
    Box Jump Overs (24/20)
    American Kettlebell Swings (scaled to 20kg)
    11:27
    E. Skipped HS work due to neverending head cold 🙁

  • Lauren S

    compy:
    WU: done
    A: 3×10 at 53, 63, 63 – balance and hip down o’clock
    B: 7×2 front squat at 163#
    C: 50×10 at 33, 53, 63, 73, 83. Wasn’t really sure what to do here, weight-wise. Coach is so strict on overall reps.
    D: 30-20-10 thrusters, box jumps, USA KBs 8:34
    E: 1 min – 1 min – 30 – 15 seconds. Arm shake-athon at the end.

  • Merlyne

    6pm Comp
    A. 3×10/leg single leg deadlift @ 70.5#
    B. Front squat 1×123, 2×135.5, 4×145.5
    C. 5×10 floor press: 33-63-73-83-93
    D. For time, 30-20-10 thrusters @ 63#, box jump overs, American KBS 24kg: 14:15
    E. ME Handstand holds – 1:03, 46s, 27s, 16s

  • BenFund (Hobie’s Dad)

    WU: Done
    Front Squats: 265
    Floor press: 95-145-150-150-155
    Metcon: 8:46
    Handstand hold: 1:05-0:46-0:26-0:19

  • Jorge Baron Munoz

    6pm Comp:
    WU Done
    A. 3×10/leg single leg deadlift @ 105#
    B. 7×2 front squat @ 220#
    C. 5×10 floor press: 95,115,135,155,175#
    D. For time, 30-20-10 thrusters @ 95#, box jump overs, American KBS 32kg: 13:28, thrusters were fine, should’ve been more efficient ala Matt B on the bj’s, akbs handled w care since they tend to lite my back on fire.
    E. ME Handstand holds 4 rounds with rest 45-30-15 sec – 52,57,37,12 sec respectively