June 12, 2014
WEAR LONG PANTS/SOCKS
Strong
Back Squat 5×5 @ 90% of Tuesday’s 5RM
Conditioning
15 minute AMRAP:
2 Rope climbs
20 Wall Balls 20/14
200m Run
World's Strongest Man – 30 Years of Pain by hitstrongman
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Today's WOD
Your workout of the day!
June 10, 2014
The importance of proper footwear:
We’ve seen athletes snatch 365lbs while wearing Nike hi-tops at CrossFit East River. Ahem, well just Kendrick Farris did that, but it illustrates a good point. Shoes don’t make a good lifter. That being said when you’re ready to build a whole new level of intensity into your weightlifting get a pair of lifting shoes. Nano’s are a good jack of all trade show but they aren’t ideal for lifting. Here’s an article on the subject.
PS: Don’t ever show up to the gym to workout in flip-flops, ever.
Tie-breaker solution for check-in challenge:
Fight to the death. Tie goes to member with the most overall lifetime visits.
Strong
1a) Weighted C2B Pull-ups 5×5, for load
1b) Weighted Ring Dips 5×5, for load
Conditioning:
3 rounds for time of:
Row 15 calories
10 burpees
Jump over the rower on each rep of the burpee.
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June 9, 2014
VISIT LEADERBOARD UPDATE WEEK 1
1st Place: Rodney, Billy, Lisa C.
2nd Place: Margo Z., Zach A.
3rd Place: Joe M., Akeem, Brad S., Patrick D., Haley, Jared, David B.
We’ll post a tie breaker solution soon.
Gear Update
1) Expect Sports Bras/T-Shirts/Fight Shorts for pre-order by the beginning of next week
2) Expect Wrist Wraps soon
Strong
1) Muscle Snatch– 3RM, drop sets @ 3×95%, 3×90%
2) Back Squat – 5RM, drop sets @ 5×95%, 5×90%
Conditioning
15-12-9 for time:
HSPU
KB Swing (72/53)
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June 8, 2014
Strong
Establish a 1RM power clean
Conditioning
4 rounds for total reps of:
1 min, 2-for-1 wall balls (20/14)
1 min, hand-release clapping push-ups
1 min, jumping lunges with med ball overhead
1 min rest
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June 6, 2014
Strong
August 5, 2012 WOD DEMO Video
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Conditioning
50-40-30-20-10
Medball Situps (20/14)
KB Swing (72/53)
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June 5, 2014
Does this gym look familiar?
Strong
Back Squat
5×5 @ 90% of Wednesday’s 5RM
Conditioning
4 Rounds for time:
8 Strict Weighted Chin-ups (35/18)
16 KB Thruster 8 left/8 right
32 Air Squats
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June 3, 2014
Get involved! Some upcoming events:
June 12th Anniversary Party
June 21/22 CrossFit Kettlebell Trainer Course
June 28th Row NY on the East River
July 12th Gymnastics at Chelsea Piers
2012 CrossFit Games Chipper
10 Overhead Squats 155/105
10 Box Jump Overs 24/20
10 Thrusters 135/95
10 Power Cleans 205/125
10 Toes-to-bar
10 Burpee Muscle Ups
10 Toes-to-bar
10 Power Cleans 205/125
10 Thrusters 135/95
10 Box Jump Overs 24/20
10 Overhead Squats 155/105
For Time.
One barbell.
20 minute time cap.
Pick the hardest scale you can do.
Rx: As written
A: Burpee Pull Ups, Thrusters 95/65, Overhead Squats 135/95, Power Cleans 185/115
B: 10 Burpees, 10 Banded Pull Ups, Thrusters 75/55, Overhead Squats 95/65, Power Cleans 135/95
C: V-Ups (for T2B), Box 20/12, 10 Burpees, 10 Banded Pull Ups, Thrusters BAR, Overhead Squats 65/55, Power Cleans 65/55
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June 2, 2014
Strong
Back Squat
Establish 5RM – Drop sets at 5×95% – 5×90%
Conditioning
1000m Row
-then without rest:
10 minute AMRAP
5 Hang Power Cleans to Overhead 135/95
10 Ring Dips
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June 1, 2014
June Scan-In Challenge:
This fitness thing isn’t going to happen by itself!
Who can collect the most visits to the gym in June?
Swag Packs to 1st and 2nd place
-Any combination of WOD, SweatRiver, Yoga… etc
-Multiple visits per day allowed
-Weekly top 10 leaderboard
-3, 2, 1… GO!
Strong/Technique:
3RM Hang Snatch – without letting go of barbell
Conditioning:
5 Rounds for time:
10 C2B Pull-ups
20 KB Overhead Squats 53/35 (10L/10R, anyhow)
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May 30, 2014
Reminder, we’re closed all day tomorrow, Saturday. Don’t know what to do with your Saturday morning?
1. Spend the day leaderboarding and watching Regionals
2. Try “2014 Regional Event #2” on a marked football field
3. Try the following track WOD:
3 Rounds for total running time:
800m Run
Rest 1 minute
400m Run
Rest 5 minutes
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3 rounds: 800m, 1min rest, 400m
5min rest between rounds
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