Happy deadlift day from Andy, circa 2010, at 26th street.
Upcoming CFNYC Events and News
- Paleo boozing: happy hour THIS Thursday at Wassail Cider Bar, 4/23/15
- Programming update: Beginner Programming / Experienced Programming
- Next How To Seminars announced: How To Bar Muscle-ups, Friday Night, 4/24/15
Sign up here: 5:30 PM / 6:30 PM / 7:30 PM
Our favorite reads from the week, so far:
The Whole30’s Guide to Pre-Workout Supplements
WSJ: Exercisers Go to Frantic Lengths to Book Classes with Prized Yoga Instructors
Mobility Work: You’re Doing it Wrong (And Too Long)
ICYMI: April Member of the Month!
B. 20 minute EMOM:
Odd minutes – 2-3 Deadlifts (70% Max or whatever feels moderately tough, but you can maintain good form)
15 Push ups
Note: If you did “Cindy” yesterday, we recommend you DO NOT do today’s EWOD.
Warm up: Run 1 mile
A. Back Squat Warm up
9 reps (40%)
8 reps (50%)
7 reps (60%)
6 reps (70%)
Rest only the time it takes to change the weights.
B. Every 3 minutes, 3 Back Squats for 12 minutes (4 sets total)
Start at least 80-85% and add weight as you are able across sets.
C. 6 minute EMOM:
5 TNG Power Cleans (185/123)
10 Chest to Bar Pull ups
Get through the work as fast as possible every minute, so you can rest the remainder of the minute.
D. Accumulate 2-3 minutes in an L-sit.
This week’s endurance WOD for April 29th, 30th, and May 1st
10-12 x 250/200 m Row Sprint
Snatch from High Blocks
A. Clean from the Hip
B. Clean from floor
A. Split Press
B. Jerk from the Blocks