Saturday 170909 – Photo of the Day

Special events today: Coach Erica’s Nutrition Seminar and Women’s WOD.

Upcoming CFNYC Events and News:

Beyond the Whiteboard: Beginner ‎/ Experienced
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Our favorite reads from the week, so far:
What It Actually Looks Like to Eat the Recommended Amount of Added Sugar
The Real CrossFit Fight
Boost Your Workouts With Caffeine, Even if You Chug Coffee Daily

Responses

  • Stephanie

    Sat Comp
    A. Build up to As Heavy As Possible in 2 sets:
    1. Single Arm Overhead Carry: 60 m Right arm, perform 5 Single Arm Thrusters every 10 m
    2. Single Arm Arm Overhead Carry: 60 m Left arm – Perform 5 Single Arm Thrusters every 10 m
    This was sneaky hard. Did 2 sets at 20# on each arm(both right, then both left) and did 6x the diagonal of the quadrant
    B. Clean and Jerk: 83-103-113-133-133-138
    C. Back Squat 5×2: 163
    D. 5 rounds of 3 minute AMRAP:
    3 Power Cleans (165/113)
    6 Handstand Push ups
    9 Air Squats
    Rest 1 minute
    Counting this was hard. I thought I did 15 rounds even….but I was a round behind SGG/Merlyne and based off their scores I did 16 rounds.

  • Where’s McArdle?

    A. One round at 16 kg. One and done.
    B. 95-135-165-185-205-215-225
    C. 290
    D. 19 + 3. Did 4 the first and last rounds and a few reps shy middle rounds. Rough 4th round with the hand sweat.

    Legs are feeling rough on squats and cleans

  • Jorge Baron Munoz

    Sat Comp

    A. Build up to As Heavy As Possible in 2 sets:
    1. Single Arm Overhead Carry: 60 m Right arm, perform 5 Single Arm Thrusters every 10 m
    2. Single Arm Arm Overhead Carry: 60 m Left arm – Perform 5 Single Arm Thrusters every 10 m
    Did 2 sets with push jerks instead of thrusters because no squatting, one at 35 and one at 50. Had to break up both. It was hard!

    B. Power Clean and Jerk: 95,95,135,135,155,165,175,185,195,205,215

    C. Deadlifts (Instead of back squat) 5×2 at 80%: 375

    D. 5 rounds of 3 minute AMRAP:
    3 Power Cleans (165)
    6 Handstand Push ups
    9 AbMat Sit ups (instead of air squats)
    Rest 1 minute
    13 rounds + 4

  • Merlyne

    Sat Comp
    A. OH Carry + Thrusters: 30# on right hand, 25# on left hand
    B. Clean and Jerk: 83-103-123-133-143-153-158. These felt good.
    C. Back Squat 5×2: 200(2)-205(3)
    D. AMRAP: 17 rounds. Was breaking up HSPU in beginning, but kept them UB after about the 3rd round. Cleans felt good.