Today's WOD

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 —

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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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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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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.

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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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1) We had some website down time yesterday. SORRY! We’re investigating a more reliable hosting solution. Sorry again.

2) All classes are free today. Bring a friend.

2) You can always book directly on our MindBody scheduler site or use the iOS/Android app.

3) Reminder we’re closed Saturday/Sunday this weekend

4) So come check out these bad asses throw-down instead! 

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Congrats, you survived Death by T2B!

Reminder, we’re closed Saturday/Sunday. Be prepared for a benchmark WOD that you can do solo on Saturday, and why not come and spectate at the Flex event afterwards?

Tomorrow, Thursday, is a BRING A FRIEND FOR FREE DAY. All SweatRiver classes are FREE to try on Thursday. Spread. The. Word. Have them sign up on our schedule page.

Strong:

1a) Front Squat: (if you don’t know your 1RM FS you’re going to find it)
4×5 @ 45,55,65,65

1b) Weighted Strict Chin-Ups
4×5, work up to a 5RM

2) Press: (if you don’t know your 1RM Press you’re going to find it)
4×5 @ 55,65,75,85%

Conditioning:

5 minute AMRAP Ladder
1 KB Swing 53/35
1 KB Goblet Squat
2 KB Swings
2 KB Goblet Squats
3 KB Swings
3 KB Goblet Squats
4,5,6 …

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Saturday:
1) We’re fielding THREE teams for Flex in the City this weekend. This is probably going to be the only large CrossFit event in Manhattan this year. Come out and support our teams! CFER Loisada, Tompkins and 9C. Tickets are only $10. First WOD doesn’t kick off until 10:30am, so you can even sleep in and then spectate. Expect some big-name athletes to be present.

2) The gym will be closed this Saturday, April 19th. We’ll post an important workout that you can do on your own. Hopefully you’ll knock it out and then come over to the Armory. We hope to see you!

Sunday:
1) The gym will be closed this Sunday, April 20th.

Expect the post explaining our programming for the next 12 weeks tomorrow. Or maybe we’ll edit this one later. Stay tuned.

Technique:
Muscle-up kips on rings

Conditioning:
“Death by T2b”

MLS:
Accumulate 4 minutes of L-Sit holds; use Rings or 2x45lb plates stacked (8″)

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We’re starting two new cycles today. More on the rhyme and reason with tomorrow’s post. For now just the WOD:

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1a) 5×5 Back Squat @ 80%
1b) 5xME Strict Deficit HSPU 6″/4″
(everyone will use same deficit even if using box, band or deficit push-up scale)

Conditioning
2) 5 RFT
10 Clapping Push-ups
10 V-ups from hollow body
20 Jumping Lunges

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Melissa is spending the day training with Elisabeth Akinwale

Team will be doing Snatch, CJ and Fran. We’ll return to normal TOW programming after we get through these benchmarks as a gym.

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Clean and Jerk – 1RM

Conditioning
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull ups

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Sara shares Yoga secrets with Dan

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*1RM Back Squat if you missed Tuesday*
or
3RM Front Squat

Conditioning
100 Double unders for time
Rest: as needed
Row 1k

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One of the goals of testing week is to see as gym where we stand. In the fall, we found that most athletes’ barbells lifts were very low. Today for “Amanda” we only had three athletes, all men, attempt to do muscle-ups on the WOD. It’s starting to look like gymnastics might be worth paying some attention too. We need more muscle-upers.

If you’re coming to Barbell Basics, we HIGHLY recommend that you don’t WOD right before. We’d either recommend WODing in the AM or WODing right after at 830pm. Your body will do a much better learning technique if you aren’t fried from Cindy.

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1RM Press

Conditioning
“Cindy”
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

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