January 29, 2014
1) 6 minutes to:
Row 500m
AMRAP in remaining time of double-unders
(Score is number of double-unders)
Rest as need, then:
2) 12min AMRAP
20 ring dips
20 burpee box jumps
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Today's WOD
Your workout of the day!
January 28, 2014
1) Establish a 3RM Hang Clean
*This is a FULL clean, where you will catch it in a squat
2) Courtesy of HQ 140127
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups
Check out what Danny Broflex is up to.
January 27, 2014
SOTB 2014
Nutrition, Nutrition, Nutrition:
We haven’t been open a year yet and we’re already running our 2nd Paleo Challenge. Allow us to take a second to underscore the importance of nutrition for reaching your individual fitness goals. Paleo Challenge 2.0 is only the beginning! We have plans in the works to fill 2014 with even more food-related events. Stay hungry, friends.
Staying a Neighborhood Gym:
We’re growing, it’s not a secret; it’s a good thing! No matter what, we’re committed to staying a warm, welcoming and inclusive gym. CrossFit is the synthesis of so many amazing sports, training disciplines and sports science. CrossFit didn’t create itself in a vacuum. As athletes we cannot train in a vacuum. We need a dedicated community to support us on our personal fitness journey. This is what we foster at CFER.
Bringing in SMEs:
You don’t know what you don’t know. CrossFit is composed of such wide and varied disciplines that it’s impossible for one person to be a perfect repository of CrossFit knowledge. We were amazed and honored that Kendrick Farris was willing to pay us a visit in November. Rest assured that we are diligently working behind the scenes at CFER to dream up ways to bring athletic talent and subject experts to our East Village training hall.
Programming beyond the WOD:
The TEAM program is our first foray into programming outside of normal WODs. We’re starting to see regular faces and we’re looking forward to creating a stable of fire breathers at CFER. Expect to see more additional training sessions offered at CFER. CrossFit will always be what we do at CFER. There’s no reason that spending extra time pounding the pavement, getting in the water, or time under the bar won’t make us better CrossFitters. Endless variety is a core tenant of CrossFit!
In case anyone is wondering what happens during the TEAM sessions it kind of looks like this:
(Yes, the wrong workout went up, sorry!)
1)Deadlift
Establish 3 RM
2) For total reps using Tabata intervals
8 Rounds alternating between:
Snatches (95/65)
T2B
Rest 1 minute
8 Rounds alternating between:
Thrusters (95/65)
HSPU
Rest 1 minute
8 Rounds alternating between:
Front Squats (95/65)
Bastards
Rest 1 minute
8 Rounds alternating between:
Deadlifts (95/65)
Push-ups
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January 26, 2014
–TEAM WOD- We don’t know exactly what Rudy is going to program. The CFER programming is independent of TOW but an effort is made to make sure that Tuesday/Friday’s programming doesn’t interfere too much with the rest of the week. If you’re coming in for the TEAM WODs yes this does mean that Thursday and Sunday should ALWAYS be a rest day for you. If you didn’t know this and now you’re doing Karen twice in a week, now ya know. Also, please review the TOW Doctrine. If you already knew all that awesome. edited@7:05pm.
-We’re posting early today to remind everyone that you should treat Sunday as Paleo prep day. Whether or not you’re starting the challenge tomorrow, use rest days as a time to plan out your meals for the rest of the week.
-Credit for Monday’s metcon goes to the comment section of 24JAN14
1a) Temp Front Squats
4×3, go heavy, 3 seconds down, 3 seconds in the hole, 3 seconds up, no rest at top
1b) Pull-ups
4xME, chin over bar, if using a band select a band you can do at least 3 with
2) “JackRen”
-Partner WOD
-Only one partner may do work at a time
-Partner A does 30 Wall Balls, then Partner B does 30 Wall Balls and so forth.
15 minute AMRAP:
30 Wall Balls
Rest while partner completes above
500m Row
25 thrusters
15 pull-ups
Rest while partner completes above
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January 24, 2014
1) 3 minute AMRAP
Target Burpees
2) Deficit Snatch 1st Pull
7×2 @ 110% 1RM Snatch
3) For time:
“Marguerita”
50 reps:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
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January 23, 2014
1) 2RM Thruster
Refer to 14AUG13
2) “Jackie”
Refer to 9SEP13
For time:
1000m row
50 thrusters (45#)
30 pull-ups
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January 22, 2014
Huge thank you to everyone who came out for the paleo challenge meeting! There is still time to register and send in your measurements, no fear!
The challenge starts on Monday, and we will close registration on Wednesday (also the deadline for measurements). Sign up NOW; the next four and half weeks are going to be amazing.
Is it paleo?! Thanks, Google Images.
1) Skill
Muscle-ups
2) Get to know your GHD!
We will go over all the exercises you can do on the glute-ham developer, as well as various methods to spice those exercises up.
3) “Karen”
Compare to 26AUG13
For time:
150 wall balls
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January 21, 2014
Morning sessions, we’ll be here, yes even if it’s snowing. See you in the AM!
Paleo challenge meeting @ 7:30pm.
TEAM session canceled tonight.
1) 16min EMOM:
Even: 1 clean from the hang position + 1 split jerk @ 70% of your 1RM C&J
Odd: 5 C2B Pull-ups
2) RKC Snatch Test, 5 minute AMRAP
KB Snatch 53/35
You can break up left/right any way as long as you end at an equal number for both sides
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January 20, 2014
Aesthetics – Performance – Wellness
Summer is around the corner. The OPEN is around the corner. Life is right now.
What’s your Paleo motivation?
Last call for Paleo Challenge 2.0 sign up now
Paleo meeting Wednesday night 7:30pm. Yes, its going to be #awesome.
1) Press
15 minutes to Establish a 1RM
2) Score = B+C, A ≧ C*
A) 3 minute AMRAP
Burpee Box Jump 20/12
Rest 2 minutes
B) 6 minute AMRAP
12 Front Squats 95/95
12 Ring Dips
Rest 2 minutes
C) 3 minute AMRAP
Burpee Box Jump 20/12
Rest 2 minutes
*Your score is the total number of rounds completed during the 6 minute AMRAP + total number of burpee box jumps completed in the last 3 minute AMRAP. Your score in part C cannot be higher than your score in part A. The point here is to work on consistent pacing over different time domains.
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January 19, 2014
1) Back Squat
5 x 9 @ 65% – Rest no more than 90 seconds between sets.
2) 12 minute AMRAP
1 Rope Ascent
3 Power Snatches (95/65)
5 C2B Pull-ups
7 Thrusters (same barbell as snatches)
Rest 30 seconds
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