April 29, 2014
Technique
8min EMOM
Hang Snatch + 2 OHS
Strong, compare to 2JAN14
2 Rep Tempo Front Squat – sub maximal
(3 sec down, 3 sec pause at bottom, 3 sec up)
Conditioning
15-12-9
HSPU
KBS 53/35
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WOD
April 28, 2014
CFE: Running meets @ Track. Rain or shine. Never quit.
Technique
Muscle-up 1+2
Strong
1a) 4 x ME Strict C2B Pull ups + ME Kipping C2B Pull ups
1b) 4 x ME BW Push Press (or challenging weight)
Conditioning
3 RFT
15 KB Thrusters 53/35
100′ Burpee Broad Jump
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April 27, 2014
1. CrossFit Endurance: Running starts Tuesday night! Sign up like you would a normal session on the schedule page. CFE will be led by Coach Brian from NYC Endurance.
2. We’re going to Row on the water this spring! Join us May 31st for a “Learn-to-Row” seminar with Row New York. We’ll spend a little time on Concept 2 Rowers learning technique and then actually get out on the water. Register here. EDIT: Friends and family are welcome at this event.
Technique:
Clean Complex from Flex @ the Armory
Power Clean + Hang Clean + Push Press
Power Clean + Hang Clean + Push Jerk
Power Clean + Hang Clean + Split Jerk
Strong:
Back Squat
5 x 5 @ 45%, 55%, 70%, 80%, 90%
Conditioning:
“Nancy” (15 minute time cap)
5 RFT
400m Run
15 OHS 95/65
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April 25, 2014
We’re repeating last Saturday’s WOD because it looks like only Greg completed it.
930am and 1130am meet at the track, be ready to run.
1030am Foundations and 1230pm TEAM are in the gym.
930/1130:
1) 800m Run (2 laps around track)
Rest as needed, but no more than 5 minutes
2) 400m Run (1 lap around track)
Rest as needed, but no more than 4 minutes
3) 1 mile Run (4 laps around track)
1230pm TEAM – From TOW POWER
Power:
1) Snatch max
2) Clean max
3) Bench Press 5 @ 65%, 5 @ 75%, ME @ 85%
4) Jerk 5RM from racks
Conditioning:
For time:
800m Run
30 Muscle-Ups (scale = 30 C2B Pull ups and 30 Ring Dips)
800m Run
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April 24, 2014
Technique
Clean and Jerk, 8min EMOM
Strong
Back Squat
5 X 55, 65, 75%
3 X 90%
6 X 65%
Conditioning
6min ascending ladder:
1 Front Squats, from FLOOR (115/85)
1 Toes-to-bar
2 FS
2 T2B
3…
3…
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April 22, 2014
WOW Jason and Chris WOW! GREAT JOB BOYS
Strong:
1) Front Squat
Establish 7RM
2) Bench Press
Establish 5RM
Conditioning
12.1
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April 21, 2014
Technique
Muscle Ups – transition – video @ 11 minutes
EMOM for 12 minutes:
2 x 2 – position snatch – power, hang – use a light weight
8 Rounds for reps
20 seconds KB Swings 53/35
10 seconds rest
20 seconds STRICT C2B pull-ups
10 seconds rest
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April 20, 2014
1) Thank you to all the athletes who competed at Flex in the City. We’re very impressed by the performance of all three teams and thrilled to see what future competitions have in store for the gym. Did we mention how proud we are? (Check out some sick photos here.)
2) Barbell Basics with Heather returns Wednesday night this week.
On the importance of sleeping and how it relates to training, alcohol, stressful jobs and marijuana with Navy Seal and sleep expert Dr. Parsely —
Strong
Back Squat
1a) 5 x 5 @ 45, 55, 65, 75, 85%
Tempo Ring Push-Ups
1b) 5 x ME Hold 3 seconds at top, 3 seconds down, 3 seconds at bottom, 3 seconds up
Conditioning
3 RFT
5 Hang Squat Cleans 95/65
10 K2E
5 Push Press 95/65
Rest 30 seconds
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April 18, 2014
1) Hope to see as many CFER Beasts at the Armory tomorrow morning!
2) We’re closed Saturday/Sunday
Weekend WOD:
Post times to comments, they’ll be posted to the gym leader-board on Monday
Suggested Warm-Up
-Easy jog around track
-100m walking lunge (one straight length of track)
-Lower body stretching, calves, hamstrings, etc…
1) 800m Run (2 laps around track)
Rest as needed, but no more than 5 minutes
2) 400m Run (1 lap around track)
Rest as needed, but no more than 4 minutes
3) 1 mile Run (4 laps around track)
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April 17, 2014
Who’s coming to Flex in the City tomorrow?
Programming; read this:
As of Monday this week, we started what’s going to be a 6-week strength cycle. For those who care, it’s a linear progression. For 95% of athletes in the gym, the volume should be challenging but manageable. For the few athletes who are squatting over 300#/200#, the volume may be unmanageable. Simple solution, back off percentages or show up for the TEAM programming, which has more periodization built in.
Simultaneous to the strength program, we’ve started a 12-week muscle-up progression. This may seem counter intuitive, working barbell strength and a gymnastics movement, but we expect them to pair up beautifully. The muscle-up program is going to be based off The Outlaw Way Muscle-Up Progression.
We’re not going to totally cut conditioning but expect to see few WODs over 12 minutes.
If you want to get the most out of our programming, show up M/T/W/F/Sat. Take advantage of our Barbell Basics program and Yoga. When you need to get your cardio on, find out what Sarah has cooked up for you in SweatRiver.
If you can only show up 2x a week, come W/F.
If you can only show up 3x a week, come M/W/F.
Extra reading: Re-order Your Priorities: Strength First, Then Cardio! by Rick Scarpulla
If you’re coming to the Flex event to spectate, you should totally pick up some matching tanks/shirts/hoodies. Our swag needs to be in order.
If you’re not coming, you should still pick up our latest swag!
Progenex is back in stock. We have almost every flavor in stock, for now at least… Raspberry Force is on back order, sorry.
Strong
1a) Back Squat: 5 x 55%, 65%, 75% – 3 x 85% – 8 x 65% (5 sets total)
1b) Weighted Ring Dips: Work up to a 5RM
Technique
The Kip
Conditioning
For time:
15-12-9
OHS 95/65
C2B Pull-ups
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