Tuesday 180109 – Photo of the Day

Our first class of 2018! If your friends are wondering what CrossFit is all about, refer them to us via email and have them CC you. They’ll get Fundamentals for free and if they sign up for a 2nd month, you’ll get a discount, too.

Upcoming CFNYC Events and News:

Beyond the WhiteboardBeginner ‎/ Experienced
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Our favorite reads from the week, so far:
Tom Brady Is Drowning In His Own Psuedoscience 
Why We Crawl In Warm-Ups
The Year In Fitness: Exercise, Add Intensity, Live To See Another Year
Scientists Are Designing Artisanal Proteins for Your Body

Responses

  • Lauren S

    compy
    WU: some pressing
    A: snatches 98-103-108-113 for four sets.
    B: 3×3+5 power snatch + BTN push press, 93-103-113
    C: 15 min EMOM done with the farmers handles at 145.
    D: done, 3 rounds
    E: the straightest of legs.

  • Where’s McArdle?

    Wu: done
    Sn: 135-145-150 for rest
    Ps: 120-130-140
    Wod: done at 145 for one and then 155 I think? Who knows…
    Other crap: done

  • Merlyne

    Comp
    WU: done
    A: 83(2)-88(2)-93-98-103
    B: 83(2)-88
    C: Done at 115 per hand
    D: Done
    E: Done

  • Dré

    Comp
    WU: Done
    A: Snatches: 135-150#
    B: 3x(3+5) power snatch + BTN push press: 120, 125, 145#
    C: 15 min EMOM:
    15 AB Cals
    15 GHD Situps (putting hands overhead still hurts my back but I can do full range of motion otherwise)
    50 ft. Farmers handles carry: 175# (25# over bodyweight…)
    D: Done
    E: Done

  • Jorge Baron Munoz

    Monday:

    A. 50 Calorie Row – 2:28
    Rest 3 minutes
    50 Calorie Row – 2:15

    B. 4 rounds of:
    10 Clean and Jerks (135/95)
    1 minutes Rest – :40, :55, 1:12, 1:20

    C. 3 rounds for time:
    10 Power snatches (95/65)
    10 Bar Facing Burpees – 4:48

    D. For time:
    20 Muscle ups – 12 min ish… singles and a few doubles in the middle

    Tuesday:

    A. Hang Snatch, from above the knee
    7×3 – 125,125,135,135,145(missed one rep),135,135lb

    B. Power Snatch + Snatch Push Press
    3x(3+5) 115,125,135lb

    C. 15 minute EMOM:
    Minute 1 – 15/10 Assault Bike Calories
    Minute 2 – 15 GHD Sit ups – ub
    Minute 3 – 50 ft Farmers Carry (bodyweight) – 185lb per handle
    Done. Missed 3 cal on last assbike round

    D. 10 minutes for quality:
    20 seconds Pronated Bar Hang
    10 Tuck ups
    20 seconds Supinated Bar Hang
    10 Kip to Relax
    3 – rounds

    Then…
    30 Hanging Straight Leg Raises, as high as possible (Strict Toes to Bar)

  • Stephanie

    Wednesday CFE

    Team Conditioning with Ben and Matt
    0-12 minutes:
    Minute 1: Row for Calories
    Minute 2: Muscle Ups
    Minute 3: Rest
    13-24 minutes:
    Minute 1: Row for Calories
    Minute 2: Max Handstand Push ups
    Minute 3: Rest
    25-36 minutes:
    Minute 1: Row for Calories
    Minute 2: American Kettlebell Swings (24/scaled to 12kg)
    Minute 3: Rest

    Did 5s on muscle ups, 15s on HSPU and 20s on swings. Total score = 1095

  • Where’s McArdle?

    Cfe:
    Row: 20s with ben’s rollovers
    Mup: 6-6-5-5, quite broken, grrrrr
    Hspu: 20, two sets per
    Swing: 21×3-22

  • Merlyne

    Pre Comp WU: done @ 8 kg

    CFE:
    Row: ~360 cals with Matt Z.
    Strict C2B: 6-6-5-5
    Hspu: 8-15-12-8 (kept starting late)
    Swing: 22-25-25-25