November 4, 2013
Split Jerk
Establish 1RM
Then,
8min AMRAP
10 Wall Balls
10 Pull Ups
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Today's WOD
Your workout of the day!
November 3, 2013
Mobile Scheduling App
We’ve been searching for a while for an app that allows you to schedule and cancel classes while on the go. Most of the apps we found didn’t work, were pointlessly expensive, or didn’t work AND were expensive. We think we found a winner with MINDBODY Connect. It’s not perfect, but it works and it’s free.
1. Create an account with the e-mail you use to log in for classes
2. Verify your e-mail
3. Search for “CrossFit East River” in “New York, NY”
4. Star us, so you don’t have to search later
5. Sign up for classes or cancel your reservations
5. WOD so hard
8 minute EMOM
3-Position Snatch: Power Position – Hang Above Knees – Floor
@ 50% of 1RM Snatch (Refer to 28OCT13)
Then,
LuRong Living WOD #3 (Refer to 17SEP13)
(Yes, LuRong on a Monday!)
For Time (5 minute time cap):
10 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
20m Sprint
8 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
40m Sprint
6 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
60m Sprint
4 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
80m Sprint
2 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
100m Sprint
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November 1, 2013
Team Event #6 2013 Regionals
Teams of 2
For Time:
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead (160/100lbs) while partner holds barbell in front rack
Then, both partners lunge 100’ with a 45/25lb plate overhead (first athlete first, then second athlete, both can be moving)
Time cap: 15 minutes
Full Notes
For this event, the athletes will begin on the starting mat. At the call of “3-2-1 … Go!” the team moves forward and the first athlete performs 50 double-unders. Once the first athlete finishes, the second athlete performs 50 double-unders. They will then move under the wall and kick into handstands. One member will perform handstand push-ups while the other holds in a handstand. Reps will only count if both partners are inverted and on the wall. When either member releases their inverted position, they must switch who is the working member, and at least one rep must be completed before switching back to the other working member. At any time, in order to switch the working member, both athletes must come off the wall.
Once a total of 50 handstand push-ups are completed, the team will move to the pull-up bar to perform toes-to-bar. For toes-to-bar, the working athlete will perform repetitions on the low bar while the other hangs, with feet off of the ground, from the high bar. For toes-to-bar repetitions to count the partner must be hanging from the other bar. When either member drops from the bar, they must switch positions and the other athlete becomes the working member. Likewise, if they wish to change the working athlete, they must come off the bar and switch positions.
Once 50 toes-to-bar are accumulated, they move on to the axles and perform shoulder-to-overhead. For shoulder-to-overhead reps to count, the opposite partner must be holding their axle in the front rack position. Both athletes must take the axles to a hang position (or to the floor) before re-racking the axles and allowing the opposite member to perform shoulder-to-overhead repetitions.
After the 50 reps are accumulated, the athletes will move to the starting line with the male in front. They each independently lunge 90 feet with the axle in the front rack position. They may both be moving at the same time, but the second athlete may not pass the first athlete. When each crosses the designated line and comes to a full standing position, the athlete will drop the axle and go to the finish mat. When the second athlete reaches the finish mat, the workout is complete.
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October 31, 2013
TGIF!
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
And if you want to see something beastly, check out Rob O. doing “Lynne” with 225# AND a weighted vest. Badass.
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October 30, 2013
Happy Halloween! Costumes are encouraged. So is bringing in paleo brownies for your coaches 🙂
Hang Power Clean
Work up to a heavy double. Then,
EMOM for 5 minutes:
2 Hang Power Cleans @ 75%
Followed by,
Open WOD 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100#/65#)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, et cetera.
Speal and Khalipa take on a 5-minute version of this WOD. Killer.
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October 29, 2013
Yes, costumes are encouraged for Thursday’s workout.
Bring Sally Up
Back Squats 115/75
Then.
5 Rounds
Row 300m
Rest 1:1
Slowest time is recorded.
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October 28, 2013
Some serous Annie PRs yesterday! Great work.
Don’t worry, we’ll work more on snatching in the coming weeks.
Who’s ready to PR again today?
LuRong Living Triplet Teaser (Refer to 26SEP13)
18min time cap to complete:
21, 18, 15, 12, 9, 6 and 3 reps of:
Wall balls
Deadlifts
Box jumps
Level 1
Men 14# ball, 85# deadlift, 16″ box
Women 10# ball, 55# deadlift, 12″ box
Level 2
Men 20# ball, 105# deadlift, 20″ box
Women 14# ball, 65# deadlift, 16″ box
Level 3
Men 20# ball, 115# deadlift, 24″ box
Women 14# ball, 75# deadlift, 20″ box
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October 27, 2013
Snatch*
Establish a 1RM
Then.
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
*The asterisk means this is a benchmark/important workout not to be missed.
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October 25, 2013
“White”
5 rounds for time of:
3 Rope Climbs
10 Toes-to-bar
21 Walking Lunges with a 45# plate held overhead
400m run
“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband, Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.”
October 24, 2013
Front Squat
Establish a 3-rep max
Then,
12-min AMRAP
1 Front Squat (95/65)
1 Bastard
2 Front Squats
2 Bastards
3 Front Squats
3 Bastards… and so forth.
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