Your workout of the day!
The results are in!
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!
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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Thoughts on Equipment
Before we opened the gym, Melissa and I wanted to publish an Athletes Pocket Guide that would be used to log WODs, as well as provide answers to common questions and accessible reference information. The idea never made it past a .PUB file. We firmly believe you can get a great workout in an old pair of sneakers and nothing else. However, for those who’d like to delve deeper into the sport, there are many worthwhile options.
– These items are listed in order of recommended purchase.
– Start slow; gear doesn’t make an athlete.
#1 All-Purpose Footwear:
The most important CrossFit purchase you can make is a good pair of footwear. The ideal pair will allow you to perform any WOD to include lifting, running and jumping.
Recommended shoes include Inov8s, Reebok Nano 3.0s, New Balance Minimuses, Merrill Barefoot, Chuck Taylors or any minimal style shoe that you are comfortable in.
#2 Jump Ropes:
While we provide jump ropes of different sizes, purchasing your own has many benefits. By customizing and adjusting the rope to your height, you’ll be able to master jump rope skills and have a portable conditioning tool. An inexpensive Ultra Speed Rope from Amazon will do fine. Rogue and Again Faster also make excellent products.
#3 Weightlifting Shoes:
A good pair of dedicated weightlifting shoes will add consistency and intensity into your lifts and squatting. An expensive purchase you will not use daily, we recommended holding off until you can squat your body weight. Recommended shoes include Nike Romaleos, Adidas Adipower, Reebok CrossFit OLYs and Rogue Do-Wins.
#4 Wrist Wraps:
For athletes getting into intermediate and advanced weights, wrist wraps are a recommended purchase. Consider getting these at about the same time you’re ready to purchase dedicated lifting shoes. Recommended brands include Rogue and PR wraps.
#4 Belt:
We’d only recommended purchasing a belt for our competitive athletes. Keep the belt off the majority of the time, wear it only during your heaviest sets. Go for a 10mm belt, 4” for slow-lifts, 3” for oly lifts, and of a single prong design. Recommended brands include Inzer and Best Belts.
Saturday’s WODs will be a competition with prizes; shhhh…!
20 minute AMRAP:
15 Burpees
15 Wall Balls 20/14
15 V-Ups
150m Shuttle Sprint
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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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Kendrick gets technical with Snyder.
Thank you to everyone who attended the Bless the Gym training camp this weekend! Special thanks to Kendrick Farris for making the trip to NYC. The atmosphere was amazing, congratulations to all the athletes who made serious PRs!
Check out the event album on Facebook.
Back Squat (refer to 30SEP13)
4 @ 50%
3 @ 60%
3 @ 70%
2 @ 75%
2 @ 80%
Then.
6 minute ascending ladder:
1 Bar muscle up
1 Kettle Bell Swing 53/35
2 Bar muscle up
2 Kettle Bell Swing 53/35
3 Bar muscle up
3 Kettle Bell Swing 53/35
4 Bar muscle up
4 Kettle Bell Swing 53/35
5 Bar muscle up
5 Kettle Bell Swing 53/35
…
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So then, what are you going to do today with your fitness? Well why not enjoy the weather before winter really sets in! Try the workout below on for size, taken from NCLAB. If you try it out please post your experience to the FB comments box below! 🙂
“Hustlin’” 600m w/ 300m jog recovery 400m w/ 200m jog recovery 800m w/ 400m jog recovery 200m w/ 100m jog recovery 1 min additional rest 600m w/ 150m walking recovery 400m w/ 100m walking recovery 800m w/ 200m walking recovery 200m w/ 50m walking recovery 1 min additional rest 600m w/ 1:1 (work to rest) passive rest 400m w/ 1:1 (work to rest) passive rest 800m w/ 1:1 (work to rest) passive rest 200m w/ 1:1 (work to rest) passive rest Workout Description: This workout is programmed to address 3 different types of recovery. The key to a successful workout is the selection of a proper interval pace for the opening round. The interval pacing and recovery durations should be consistent from round to round. The ratio of work to rest will be 1:1 for the jog recovery, walk recovery, and passive rest. Workout Example: I would recommend a 5:30 miler to target a 1:28-1:30/400m pace for this 7500m workout. The rest would equal the same 600m @2:15, 400m @1:30, 800m @3:00, 200m @0:45 duration. That said, your 1st round 600m interval would be completed in 2:15 and the jog recovery would be completed in 2:15. Your 2nd round 600m interval would be completed in 2:15 and your walk recovery would be completed in 2:15. And yes…. your 3rd round would follow the same pattern. [fbcomments]
The ladies just hanging out at the 8pm WOD.
Hang Clean + Jerk, 2+1 @ 55%, every 45 seconds for 9 minutes
Then,
3RFT:
500m row
15 ring dips
15 front squats (95/65)
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