Today's WOD

We hope everyone is having a wonderful Thanksgiving! If you’re reading this while enjoying great food and football, go back to the couch and worry about working out later!

However, keep reading if you’d like to know what’s in store for you tomorrow.

Expect classes to run about and 75 minutes tomorrow. We’re running a modified schedule with the following times:

10:30am
11:30am

We are having a free trial WOD on Saturday. Registration is now open. If you know someone who’d like to try CrossFit out they can sign-up on our schedule page:
https://crossfiteastriver.com/schedule/

You will alternate between the two following exercises (1a and 1b).  Go heavy but not maximal. No misses.

1a) Behind the Neck Push Press:
6×3

1b) Weighted Ring Rows:
6×4

2) 5 Rounds: 
60 seconds: Row for calories
60 seconds:  Hang Power Cleans 155/110 for reps
60 seconds:  C2B Pull-Ups for reps
60 seconds: Rest

3a) 2xMax Effort: L-Hold Pull Up

3b) 2×10: Weighted GHD Sit Ups (use a Med Ball) 

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Reminder, we’re closed tomorrow!

5 Rounds for Time:
10 Weighted Toes-to-Bar (10#/6#)
10 Kettlebell Clean + Jerk (53+53 /35+35)
10 Step-Ups with KBs (20″)

Every 2 minutes perform 5 burpees, beginning at minute 0.

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The results are in!

The holiday party will be Friday, December 13th!
Mark your calendars!

We’ve read everyone’s comments and we are currently location hunting. Feel free, as always :), to shoot us any ideas for a venue in the EV.

Back Squat (refer to 30SEP13)
2 @ 65%
2 @ 70%
3 @ 75%
3 @ 80%
2 @ 90%

Then.

Rowing Helen (refer to 18SEP13)

3 Rounds for Time:
500m Row
21 Kettlebell Swings
12 Pull-ups

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Congratulations to everyone who lifted today!
Special Congrats to our best lifters!

Holiday Week Schedule:
Wednesday: 7:00am WOD, 11:30am WOD, 12:30am Foundations, 6:00pm WOD
Thursday: Closed
Friday: 10:30am WOD, 11:30am WOD

“For Time” (refer to 29AUG13)

5 Rounds for time:
10 Wall Climbs
10 Toes to Bar
20 Box Jumps 24″/20″

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9:30 am – CrossFit Endurance (Running) @ East River Track
10:30 am – Foundations
11:30am – Powerlifting Competition @ Gym
(You can attend BOTH the track WOD and Powerlifting WOD today) 

Powerlifting Competition: 
If you are competing in the Powerlifting competition please arrive knowing your FIRST attempt for the:
Squat
Bench Press
Deadlift

When you arrive, please report to the desk for weigh-in. Weigh-in will be conducted in your workout clothes without shoes. During weigh-in, you will be asked to provide your first three lifts.

Don’t be nervous! This is just a fun Saturday WOD! Make sure your first lift is a conservative number you KNOW you can hit. Your 2nd and 3rd attempts CANNOT be less than your first attempt. However, you can attempt the same weight as your first attempt for your second/third attempts.

The first round of squats will start at 11:45am SHARP. You will be able to use the racks in the front of the gym to warm-up on your own. Feel free to arrive as early as 11:00 am to warm up stretch out.

Prizes will be awarded using the Wilks Coefficient for:
Best Male Lifter
Best Female Lifter
2nd Best Male Lifter
2nd Best Female Lifter

CrossFit Endurance

We are meeting at the East River Park track!

View Larger Map

Allow yourself extra time to show up to the park on time!

800m @ 75%
Rest 1:1
800m @ 100%
Rest 1:1

Rest 2 minutes

4 x 200m @ 100%
Active rest; jog back to start

Rest 2 minutes

4 x 100m @ 100%
Active rest; walk back to start

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Who’s ready to bench?

Tomorrow, Saturday, we’ll be mixing things up a little…

The 11:30am WOD will be structured as a Powerlifting competition.

Prizes will be awarded to best male and best female lifter. All CFER members may participate in the competition.

You will have three attempts at each of the following lifts:
Squat
Bench Press
Deadlift

Please come on Saturday prepared knowing what your three attempts for each lift will be. Squat/Deadlift suits, bench shirts, knee wraps, elbow wraps and belts greater than 4″ wide will not be permitted. Weightlifting shoes, knee sleeves, wrist wraps, and belts are acceptable for the competition. Nervous? Read this. Want to bring friends/family to snap photos? Alright; spectators allowed!

Saturday’s schedule:

9:30am – CrossFit Endurance WOD @ East River Track (rain or shine, it’s supposed to be in the 50s!)
10:30am – Foundations
11:30am – Powerlifting Competition*

*This will probably last at least 90 minutes, if not longer, so plan your day accordingly!

Front Squat
Refer to 1AUG13 OR 25OCT13; multiply 3RM by 1.06 to get approximate 1RM

4 @ 50%
3 @ 60%
3 @ 70%
2 @ 75%
2 @ 80%

Then,

“Tabata This”
Refer to 21JUNE13

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*A Tabata is 20 seconds of work followed by 10 seconds of rest (30 seconds total), for 8 rounds (a grand total of 4 minutes). You’ll do a complete Tabata cycle for each movement before moving on to the next. Your score for each Tabata cycle is the lowest number of reps completed during any 20 second round of work.

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So the Lurong Living individual rankings are finally in!

The rankings are based on how clean each athlete ate, how they performed on WODs 4-7, if they achieved their personal goals and how much they improved on WODs 1-3.

While congratulations to everyone who participated special congrats to James, Lidijia, Erin, Allie and Heather for being in the gym’s top 5!

Split Jerk (from the racks)
5×3 @ 70% of 1RM (refer to 5NOV13)

Snatch Grip Deadlift @ 2″ Deficit
5×7: go heavy but not for a max

Then.

For time:
5 Wall climbs
10 Pull-ups
15 Walking Lunge w/ KB  (2-for-1)
20 Kettlebell Swings 53/35
100 Double-Unders
20 Kettlebell Swings 53/35
15 Walking Lunge w/ KB (2-for-1)
10 Pull-ups
5 Wall climbs

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Nice jerk Akeem!

Weighted Chin-ups
5-5-5-5-5

Weighted Ring Push-ups 
5-5-5-5-5

(Alternating between chin-ups and push-ups)

Then.

For Total Time:
Row 1000m
10 Burpees
10 Deficit HSPU 4″/2″

Rest 1 minute

Row 500m
10 Burpees
10 Deficit HSPU 4″/2″

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