Lynnie, the original MoM herself, leading by example.
Upcoming CFNYC Events and News
- CFNYC Ladies Weightlifting Competition 8/22/15
- July Member of the Month: Our own Crossfit Games athlete, Janet Rodgers!
- A note from Janet to CFNYC
- bWOD testing schedule – PRs on the horizon
- Expanded Crossfit Endurance WOD Schedule
- OlyWOD programming update for August
- Rowing in real boats with Coach Rachel on Saturday, August 29th
Our favorite reads from the week, so far:
Rowing Technique: Adding Pressure to the Drive by Coach Kasey
The Colossal Hoax of Organic Agriculture
X Ambassadors (Video)
Big Brother is Watching You Squat**
“The Pegboard Was Too Hard For Women”
Whatever It Takes (video)
It’s Not Hiking: The Patient Practice of Long Distance Walking
Fittest on Earth
Teens, Masters Winners Crowned at the 2015 CrossFit Games
Back Squat: Find 1 RM (Compare to 4/26 and 4/27)
Note: You will be testing your Front Squat 1 RM next Sunday 8/9 and Monday 8/10!
A. Front Squat: Work up to tough double for the day.
B. Master’s WOD 2015
3 rounds for time of:
100 Double Unders
7 Hang Power Clean and Jerks (185/115)
10 Minute Time Cap
Note: Sunday’s class will take place at East River Track at 11 AM.
800 m Repeats (Up to 10 intervals, if pace/form completely deteriorates, stop)
400 m Recovery Jog Between Intervals, Let Heart Rate Drop on Recovery and focus on running form
Every 3 minutes for 8 rounds: 200 m sprint
A. Back Squat 20 minutes x(4-3-2)
B. Deadlift to thigh + Half Clean + Push Press 30m. x(2+2+2)
A. Muscle Snatch with high hips + Overhead Squat 10m. x(3+1)
B. Snatch from hip 20m. x3, 10m. x2, 10m. x1
A. Front Squat + Jerk 20m. x(2+2), 20m. x(2+1)
B. Front Squat 10m. x1
A. Muscle Clean with high hips + Front Squat + Push Press 10m. x(3+1+3)
B. Clean with high hips 20m. x2, 20m. x1
A. Clean Pull + Muscle Clean + Push Jerk 10m. x(3+1+1)
B. From high blocks, Clean Pull + Clean + Jerk 20m. x(2+2+1), 20m. x(2+1+1)