Posts By: Avery Wittkamp

Monday 180813 – Photo of the Day

Congratulations to CFNYC member Tollan Teyf who qualified for the American Open Series in Las Vegas after an outstanding performance at the 2018 Connecticut Open! Upcoming CFNYC Events and News: American Open Series Results – Manhattan Barbell Club How To:… Read more »

Monday 180813 – Experienced

Barbell Complex Segmented Clean Deadlift +Paused Clean, below the knee for 2 counts+Front Squat (5×3+2+1) Note: Pause 1 inch off the floor, below the knee, above the knee, and hip for 1 count in each position. Compare to Monday 8/6/18…. Read more »

Monday 180813 – Beginner

Strength Back Squats 5×5, increasing Compare to last week Monday 8/6/18: Back Squats 5×4, increasing. Conditioning “Sqweeks” For time: 12 Toes to Bar (Scaled: Strict Hanging Knee Raise) 60 Sumo Deadlift High Pulls (24/16) 10 Toes to Bar 40 Goblet… Read more »

Monday 180813 – Competition

Warm up 5/side Thoracic Extension Rotation 10/side Alternating Squat + Thoracic Extension Rotation + 2 rounds of: 20 m/arm Single Arm Waiters Carry (moderate weight) 10/arm Overhead Eccentric Wrist Extension with empty bar A. 3 rounds of: 50 m/arm Single… Read more »

Sunday 180812 – Experienced

Strength A1. Single Leg Barbell Deadlift 3×8-10/leg (controlled tempo: 3111, light to moderate weight, focus on form over loading) A2. Single Arm Dumbbell or Kettlebell Row 3×8-10/arm CrossFit Benchmark “Christine” Three rounds for time: 500 m Row 12 Deadlifts (Bodyweight)… Read more »

Sunday 180812 – Beginner

Strength A1. Clean Grip Romanian Deadlifts 5×5 (Tempo: 3131) A2. Strict Pull ups 5×1-5 reps (Tempo: 21X1) Conditioning 16 minute alternating EMOM: 1 – 8-10/arm Kettlebell or Dumbbell Push Press 2 – 8-10 Ring Rows 3 – 10-12 Box Jumps… Read more »

Specialty WODs 8/12-8/19

CFE Sunday 8/12 30 minute AMRAP: 800 m Run 5 Strict Pull ups (Scaled: 10 Ring Rows) 45 second Plank Hold 600 m Row 20 Walking Lunges 10 Toes to Bar (Scaled: 10 Tuck ups) Note: Focus on a consistent… Read more »

Saturday 180811 – Photo of the Day

Upcoming CFNYC Events and News: American Open Series Results – Manhattan Barbell Club Next How To Seminars are coming up in August: How To: Double Unders with Coach Sara (Upper West Side) How To: Rope Climb with Coach Todd Sign… Read more »

Sunday 180812 – Photo of the Day

Starting class with a Dynamic Warm up Upcoming CFNYC Events and News: American Open Series Results – Manhattan Barbell Club Next How To Seminars are coming up in August: How To: Double Unders with Coach Sara (Upper West Side) How… Read more »