February 6, 2014
1a) Back Squat
5 x 5 @ 70%
1b) UB KB Swings
5 x 7, select a heavier kettlebell each time
2) 12min AMRAP
refer to 11JUL14
5 C2B Pull-ups
10 HR Push-ups
15 Goblet Squats (53/35)
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Today's WOD
Your workout of the day!
February 5, 2014
If you have real dice, bring them in! It’ll beat using the iPad.
“Dicey”
Roll the dice and complete the movement that matches the total number.
This will be completed with a 45-minute running clock.
2 – Wall climbs
3 – HSPU
4 – Pistols (2 each leg, alternate)
5 – Burpees
6 – Hand-release push-ups
7 – Broad jumps over platform
8 – Walking lunges
9 – Wall balls (20/14)
10 – 400m row
11 – Sit-ups
12 – Jumping squats
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February 4, 2014
Watch this:
1) Every 45 seconds for 9 minutes:
Hang Snatch + 1 Overhead Squat @ 70% 1 RM Snatch
2) “DG”
10 minute AMRAP
8 Toes to bar
8 KB Thrusters (35×2/26×2)
12 Walking Lunge Steps w/ KBs in front rack
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
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February 3, 2014
Have you registered yet?
1a) Strict Deficit HSPU 6″/4″
4 x ME
1b) GHD Weighted Situps
4 x 10
2) For Time: (11 minute time cap; scale accordingly)
15 Thrusters (135/95)
21 SDHPs (135/95)
12 Thrusters (135/95)
15 SDHPs (135/95)
9 Thrusters (135/95)
9 SDHPs (135/95)
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February 2, 2014
Paleo Challengers:
Make sure to submit last week’s scores ASAP on the Paleo Portal, now located under the Resources tab. Points are due no later than noon Monday.
1) Back Squat
Establish 5 RM
2) 3 rounds for time:
25 Burpees
21 Kettlebell Swings (53/35)
12 Pull-ups
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January 31, 2014
Thank you Pat, the #BeastRiver stickers are awesome!
1) For time:
10 burpees
Rest 1:1
20 burpees
Rest 1:1
10 burpees
2) For time: (20 minute time cap)
10 Ring Push-ups
30 Deadlifts (155/115)
200′ Shuttle Sprint
15 Ring Push-ups
25 Deadlifts (155/115)
200′ Shuttle Sprint
20 Ring Push-ups
20 Deadlifts (155/115)
200′ Shuttle Sprint
25 Ring Push-ups
15 Deadlifts (155/115)
200′ Shuttle Sprint
30 Ring Push-ups
10 Deadlifts (155/115)
200′ Shuttle Sprint
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January 30, 2014
The Paleo Challenge Benchmark WODs are here!
We will retest these in four weeks. Whether you’re participating in the challenge or not, this is a great opportunity to gauge improvement.
1) Paleo Challenge Benchmark #1
1xME pull-ups
*You have one shot on the pull-up bar to do as many pull-ups as you can before letting go. You may use a band; you will use the same band at the end of the challenge. You must get your chin over the bar.
2) Paleo Challenge Benchmark #2
90s AMRAP (as many REPS as possible) bodyweight back squats
*You will load the bar so it totals your bodyweight. You will have one shot to do as many back squats as you can before failure. You can pause at the top for NO longer than 4 seconds. If you can’t use bodyweight, use 3/4 bodyweight or 1/2 bodyweight; nothing in between. For example, 100# athlete would use 100#, 75# or 50#, but NOT 80# for the back squat.
3) Paleo Challenge Benchmark #3
12min AMRAP
15 clean and jerks, 135/95
10 bastards
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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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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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