March 11, 2014
1a) Romanian Deadlifts – VIDEO
4X7 – use 4″ deficit if flexible enough
1b) Strict Pull-ups
4xME
2) “Snatch Balls”
7 minute AMRAP:
7 Snatches 95/65 (yes, full snatches)
10 Wall Balls 20/14
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WOD
March 10, 2014
We’ve added a “Muscle Release Yoga” class w/ Mae Corwin @ 1230pm today.
The class is free for all members and athletes enrolled in Foundations. Register on MBO.
1) Back Squat
7 x 3 for total tonnage
2) 3 Rounds for time:
400m run
21 Kettlebell Swings 70/53
12 HSPUs
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March 9, 2014
We don’t recommend doing 14.deuce twice.
That being said, today is the very last opportunity. The 630pm is the latest time possible due to the submission time.
When doing the Open WODs, always keep things in perspective. Only a handful of athletes ever make it to regionals. Yet 100,000s of CrossFitters sign-up. Why? They’re benchmarks to let you know where you stand, remind you where you’ve come from and to let you know what’s possible through dedication. Push your limits. Have fun. Get better.
1) Squat Clean Thruster – Video
Establish 1RM
2) 3 Rounds for reps
90 seconds of Thrusters 100/70
30 seconds of rest
90 seconds of strict chin-ups
30 seconds of rest
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March 7, 2014
1230pm TEAM will be 14.2. Anyone who has not yet done 14.2 may attend.
With a 35 minute running clock:
1 minute ME Ring Dips or Push-Ups
Rest 1 minute
7 minute AMRAP of:
9 Hang Power Cleans 135/95
18 Lateral Hurdles over Barbell
Rest 1 minute
7 minutes to establish 5RM Push Press – FROM THE FLOOR
Rest 1 minute
1 minute ME Ring Dips or Push-Ups
Rest 1 minute
7 minutes to establish 5RM Front Squat – FROM THE FLOOR
Rest 1 minute
7 minute AMRAP of “Cindy”
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March 6, 2014
14.2, baby.
EDIT:
Evening WOD times today: 530/630pm will have the option of doing 14.2 OR Outlaw.
The intent of doing Outlaw would be to prepare for doing 14.2 on Saturday @ 1230pm.
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March 5, 2014
Congrats Martina!
*Post 14.2 predictions to comments
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March 4, 2014
Drum roll, please! We can finally announce our Paleo Challenge 2.0 WINNERS!
Ladies, it was a close one, but Martina is our winner! Martina lost 9 pounds, 4 inches and 5% body fat. Not only that, but she added 8 pull-ups to her challenge score, 4 back squats and 31 reps to that bastardly met con. She was also our top point earner.
(Sophia, you were insanely close behind! AMAZING work.)
And for the guys, James came in and stole the cake! He lost 16 pounds, 3 1/2 inches and 4% body fat. He added 10 pull-ups to his score, 2 back squats and 19 reps to his WOD total. Very notably, James also achieved his challenge goal of getting 5 unassisted, consecutive pull-ups. And they were beautiful.
(Rolo, you were also very close behind!)
*Winners, don’t forget to pick up your PRIZES at the gym! Each winner receives a free month of membership at CFER, a bag of Progenex of choice, an awesome cookbook (another in both of your cases) and perhaps a paleo treat or two.
It goes without saying that ANYONE who participated in the challenge is a winner, especially in our books. It takes a lot of dedication and determination to make a promise of better health to yourself. You all should be proud. Hopefully you will take some tips from the paleo template and continue to live healthy lifestyles. What you do in the kitchen far outweighs any efforts you put in at the gym. Seriously. You can’t out-train a bad diet.
“Tabata This Sh*t”
Compare to 6AUG13
GHD Sit-ups
Wall Ball Shots 20/14
Chest-to-Bar Pull-ups
Front Squats 95/65
Burpee Box Jumps 24/20
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to each exercise with a one-minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one-minute rotation time, the clock is not stopped but kept running. The score is the total of the scores from the five stations.
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March 3, 2014
Congratulations! 14.1 is now behind us!
Sam Briggs does 10+ rounds of 14.1 (over 450 reps).
1a) Back Squat
Establish 7RM – make at least 4 attempts
1b) Kettlebell Bench Press
4 x 12 Heavy – Do not fail
2) 5 Rounds
10 Burpees to a plate
4 Muscle-ups
16 Kettlebell Swings 72/53
Rest 1:1
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March 2, 2014
Monday is the last day to redo/make-up 14.1. You may do so at any WOD EXCEPT the 730pm TEAM or 830pm. Scores need to be uploaded no later than 8pm local time.
We’ve also added an e-mail subscription to the WOD blog. Give it a try and let us know if it works!
EDIT:
Saw this on main site. Seminars in the NYC area typically sell out within a week or two.
April 5th – 6th
CrossFit Level 1 Course
CrossFit Garden City
Garden City, NY
1) Hang Snatch
Establish 2RM
2) 4 Rounds for time:
9 Front Squats 135/95
9 C2B Pull-ups
6 Back Squats 135/95
6 HR Push-ups
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February 28, 2014
1230pm TEAM WOD is 14.1 – Anyone may attend to do 14.1
If you completed 14.1 already, please upload your scores ASAP so we can validate them.
1) Press
Establish 3RM
2) Fore!
In front of a clock set for 12 minutes:
4 minutes of kettlebell swings 53/35
4 minutes of rowing
4 minutes of burpees
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