SQUAAAAAAAAAAAAAAAAT!

Tuesday 110816

A: Back Squat 3-3-3-3-3

B: FGB6 practice #2: Wallballs

3 Rounds for Time:
1 Minute Wallballs (cycling these as quickly as possible)
1 Minute Rest

Troy squats:

(photo courtesy Eric)

Squatting is…sitting with friends, cute, sumo, a thrust kick, crawling, curious, climbing, stairs, a swimming turn
Don’t just do something; stand there
Beautiful mobility
Health & wealth: The cost of a cared-for nation
How to prepare a simple crab boil / How to hold a chef’s knife

Fight Gone Bad 6 at CFNYC is coming on Saturday, September 17th. We already have 91 team members–the largest team of all, by the way–who have raised $5,885 thus far, putting us in 8th place worldwide out of the 750 gyms participating. For those of you who have joined the team, thank you. But if you haven’t started fundraising yet, here’s some inspiration about one of the three good causes we’re supporting:


The Special Forces Memorial Wall-Fight Gone Bad 6 [HQ]
Narrated by Colonel John T. Carney, Jr
Length: ‎4:55

The recent tragic loss of 31 special operations troops serves as a reminder of the extraordinary sacrifices being made by the U.S. military and its families. Fight Gone Bad 6 is our chance to show our support for the U.S. Armed Forces special operations community. Join our team now or donate to one of our team members! Thank you.

* * * * *

Here’s what’s on tap for Wednesday’s WOD classes:

A: Muscle-Up Practice

B: “Jackie” (Compare to 110430)
Row 1K
50 Thrusters (45#/33#)
30 Pull-Ups

  • http://allisonbojarski.tumblr.com Allison Bojarski

    I just want to reiterate the following facts about participating in FGB6 @ CFNYC:

    1) You don’t have to be a great athlete–you just have to do your best.

    2) FGB the workout is totally scaleable in 2 ways: (a) we’ll be offering different weights (men’s rx’d, women’s rx’d, plus further scaling/modifying as needed), (b) you only do as many reps per minute as you can.

    3) You don’t have to be a great fundraiser–we’d love you to raise at least $50 but we don’t have any minimum fundraising requirement to participate.

    4) It will only take an hour of your Saturday to participate, including warm-up, workout, counting reps for your partner, and saying hello to friends. (Of course you’re welcome to hang out with us all day if you want to.)

    5) Having an athletic event to train for helps focus your training, keep it consistent, and test it. Use FGB6 as a way to be a better crossfitter.

    If you have any questions/concerns about FGB6, please post them here to comments or email me at allisonATcrossfitnycDOTcom. Thanks, everyone!

  • Cassie

    26:07
    Lesson of the day, doing burpees at 2000 meters above sea level makes you really dizzy and going non paleo and being on vacation has its toll

    Sara Carr: I miss your yelling

    • Cassie

      Sorry, this was Monday’s WOD, I’m 12 hours ahead of NYC

      • Richard

        Quick — what happens in the future?!

    • keller

      metres ****

  • Kameron

    Back Squats: 155/175/185/195/205. Capable of more, but still learning my limits.
    Wall Balls: 34 + 25 + 27 = 86

    Cassie! We miss having you at the 6am classes. Hurry back!

    • Richard

      Nice job on the PR, Kameron!

  • Matt M

    A. Back Squat: 225 – 245 – 275 – 280 – 290 (1)
    B. Wall Balls: 34 – 34 – 35 = 103

  • Manny

    A: 185-205-225-245-265
    B: 29+20+19=68 gotta practice this before FGB6

  • http://wodalmighty.blogspot.com Reis

    Back Squat: 225 – 275 – 315 – 335 – 365* (PR for triples)

    Wall Ball: 26 + 22 + 15 = 63

  • Richard

    A. Back Squat: 155-175-185-185-185
    B. Wall Balls: 26-25-25 = 76

  • Michael C

    175-195-195-205-205 PR

    25-33-27

  • Akash

    A. 225 – 235 – 245 – 265 (1x) – 265 (1x)
    B. 29 + 24 + 21 = 72

  • Madeleine

    A: 165-180-190-195(PR)-195
    B: 18+19+17=54 (20#)

  • Akash

    Not sure if anybody saw this before or if it was already posted, but here is our boy Jacinto getting some more love on FastCompany –
    http://www.fastcompany.com/1771136/crossfit-where-navy-seals-and-pregnant-soccer-moms-get-ripped

  • Sara

    Loving all the prs!!! Congrats especially to Richard and Reis!!!

    • http://wodalmighty.blogspot.com Reis

      Thx coach…and thx for the perspective on low-bar squatting. After I squat 500+ we’ll revisit that discussion ;)

      • Sam G

        That won’t be long,

  • mike r

    275-285-285-295-305

    95 WB’s

  • Seth

    185-185-190-195-200

    75WB

  • http://www.craigpeughdesigns.com Craig p

    Back squat: 245

    Wall balls: 33- 28- 29

  • Meagan

    Back Squat: 85-105-115-125-135
    Wall balls: 22-20-20 (10#)

  • Jeff

    5 rounds, 5 reps, not for time
    Romanian deadlifts (185/195/205/215/225)
    dips, concentrating on turn out and externally rotated shoulders

    Tabata swings, 28 kg
    10/10/10/10/10/8/8/10 = 76

  • Sam G

    Integrated today’s workout into my 5/3/1 squat

    5@ empty bar
    5@ 135
    5@ 198
    5@ 230
    10@ 260 up from 4 reps last month at 250

    Wall balls
    32-32-28

    Assisted exercises

    4 by 15 reverse hypers they seem to really be making my back feel better.

  • Eric

    Back squat: 205, 225, 235, 245, 265 275 (PR)

    WB: 30, 28, 22. Completely died on last set LOL

    • Sam G

      Nice PR Eric!

      • Eric

        Thanks Sam

  • Sofia

    A- 95-135-140-155
    B-30-27-26

  • Vince

    Squats: 95-115-135-155-155
    Walls Balls: 23-17-20

  • Hari

    A: 205, 215, 225, 235, 245
    B: Skipped

  • Ralph

    A: 155, 175, 195, 215, 235 (PR). Bonus double at 245

    B: 76 (30, 25, 21)