January 10, 2014
1) Clean and Jerk
Establish 1RM (you better believe everyone will be dropping onto the foam blocks)
2) 5 RFT:
50′ Overhead Walking Lunge w/ Plate (45/25)
15 Burpees onto plate
Rest 30 seconds
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Today's WOD
Your workout of the day!
January 9, 2014
1a) Back Squat:
1X8@80%
2X5@85%
1X3@90%
1b) Ring Dips:
4 x ME – Go to failure on strict then begin kipping
2) Tabata; for total reps:
Row for calories
Wall Balls 20/14
Start on either the rower or wall balls.
Score is total reps combined. 16 (8+8) intervals total.
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January 8, 2014
Having a strong “hollow body position” applies to all gymnastic movements.
http://vimeo.com/83701027
For total reps:
Three rounds of:
Burpees to 45lb plate
Hang Squat Clean (75#/45#)
Box Jump (24″/20″)
Thruster (75#/45#)
Knees to Elbow
Rest
This workout has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for a good score. One point is given for each rep.
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January 7, 2014
Dude, it’s Danny Broflex! And Rob Orlando, hehehe. (Wait for it.)
8min EMOM:
2 hang snatches @ 65% 1RM snatch
Then,
8min AMRAP:
Climb the ladder as high as you can with,
2 OHS (75/45)
2 chest-to-bar pull-ups
4 OHS
4 C2B PU
6 OHS
6 C2B PU
8 OHS
8 C2B PU
And so on… !
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January 6, 2014
Ladies, this read is for you. (Guys, you might want to give it a read, too.)
8min EMOM:
1 clean from the power position + 1 push jerk @ 65% of your 1RM C&J
Then,
5RFT:
10 deadlifts (225/155)
15 med ball sit-ups (20/14)
20 hand-release push-ups
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January 5, 2014
New Schedule is in Effect!
600 am WOD (M/W/F)
700 am WOD (M-F)
1130 am WOD (M-F)
1230 pm Foundations (M/W)
530 pm WOD (M-F)
630 pm WOD (M-F)
730 pm FOUNDATIONS (T/Th)
830 pm WOD (M-Th)
No change for Saturdays.
Remember when it was warm?
1a) Back Squat
8@60%
8@65%
5@70%
5@70%
3@75%
1b) Weighted Pull-ups
5 x 3
2) For time:
500m row
Looks like Norwegians know how to stay conditioned when they can’t go running.
(1:16 500m Row)
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January 3, 2014
We spend a lot of time talking about Paleo. But don’t be afraid to look into Zoning! Zone, which is concerned about your macro ratios, can be a lot easier to adhere to when real life forces you to choose between the lesser of evils. (think airports or traveling on the road)
1) For time:
15 Burpees
Rest 10 seconds
15 Burpees
Rest 10 seconds
15 Burpees
2) Establish a 2RM Hang Snatch
3) 6 minute AMRAP*
15 Ground to Overhead (85/55)
15 K2E
*Scaling is allowed for this workout
*Rx Only: If you complete 3 full rounds (45 GTO +45 K2E) in under 6 minutes, your time is extended for another 6 minutes. If you complete 6 full rounds (90 GTO + 90 K2E) in under 12 minutes, your time is extended for another 6 minutes. If you complete 9 full rounds… Well, you get the picture.
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January 2, 2014
We will be open tomorrow! It’s only 10″…
7am, 1130 and 6pm WODs only.
For Load:
2 Rep Tempo Front Squat – sub maximal
(3 sec down, 3 sec pause at bottom, 3 sec up)
9 minute AMRAP
20 Burpee Box Jumps 20″
20 Front Squats 65/35
15 Burpee Box Box Jumps 20″
15 Front Squats 95/65
10 Burpee Box Jumps 20″
10 Front Squats 115/85
5 HSPU (no scaling allowed)
5 Front Squats 155/115
-Weights cannot be scaled for this WOD
-If you become stuck at a weight or movement, finish out the remaining time with burpees. This will result in a two part score. Ie: 70 reps + 30 burpees
-Step-ups are allowed
-You will only use one bar. The time it takes you to add weight to the barbell is part of your time.
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January 1, 2014
Please Read Carefully
New Year = Changes
Schedule changes for week of 30DEC13:
Thursday: 7am, 1130am, 6pm, 7pm Foundations
Friday: 7am, 1130am, 6pm
Saturday: Normal Schedule + Free Trial at 12:30pm
Starting 6JAN14 all evening sessions start on the half-hour:
5:30pm, 6:30pm, 7:30pm and 8:30pm (we hope this will allow more easier travel between work and training.)
Starting 13JAN14 CrossFit East River team training begins:
Team training sessions are for all athletes looking to push the envelope of their individual strength and work capacity. We will be following TOW (The Outlaw Way) programming. TOW is competition programming followed by some of the best athletes in CrossFit. The programming will be followed and adapted as needed to best fit our facility and team. The Team training sessions will start on Monday 13JAN14 and will be held every Monday and Wednesday night at 7:30pm.
There will be prerequisites to attending team training. Get excited, more to follow.
Coach teaching us how to do a backward-roll to support, we’re game!
A) Backward Rolls to Support
B) Five rounds for time:
20 strict ring dips (NO kipping – watch the video)
14 thrusters (135/95)
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December 30, 2013
We’re going to close out 2013 in style!
With a team WOD because:
It took an amazing team of athletes to make 2013 a successful year at CrossFit East River.
Heck, it hasn’t even been a full year yet!
We absolutely live and breathe CrossFit.
Thank you for joining our vision for stronger, faster, healthier, better world.
May: We found our home in New York, the best damn city in the world.
June: Jeff R. “tagged’ us before we even opened. We didn’t even have a front door!
July: In memory of SGT Smkowski, USMC, we did our first HERO WOD.
August: We graduated our first athletes from Foundations!
September: The summer heat let up enough to hit the track.
October: We had our first Paleo challenge, yum!
November: Kendrick Farris made a visit to the East Village. Heavy barbells were moved.
December: We closed the year out with a little non-Paleo fun!
Team Workout 4 (2011 Regionals)
For time:
250 Chest to bar pull-ups
250 Kettlebell swings (24/16kg)
250 Double-unders
250 Overhead squats (95/65lbs)
Team Workout 4 Video Explanation
General Rules:
Teams of four are comprised of the two men and two women who did not compete in Team Workout 3. Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. Only one athlete may be working at a time. The athletes may work in any order they choose. There is no minimum number of reps each athlete must complete. There is a 30min time cap. If a team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.
Chest to bar pull-ups:
These are standard chest to bar pull-ups. Full extension of the arms must be reached at the bottom. At the top, the chest (anywhere below the clavicle) must come into contact with the bar. Just achieving sufficient height is not enough. There must be visible contact. Any grip on the bar and any type of kipping are allowed as long as these standards are met.
Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.
Double-unders:
These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice. Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope.
Overhead squat:
This is a standard overhead squat. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward)
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