Don’t forget your singlet

HOLIDAY SCHEDULE:
We’ll be on a normal schedule through Sunday, January 1, 2012.
On Monday, January 2, we’ll be following a Sunday schedule.

“Oly Meet”

Warm up then make 3 attempts at:
1 rep max, snatch

then make 3 attempts at:
1 rep max, clean & jerk

Coney Island Polar Bear Swim on New Year’s Day, organized by CFNYC member John Durant
What’s the dealo with weightbelts?
F*ck calories
Ode to deadlifts
The salt of the land / The potassium effect (on sodium)
“it only takes a few minutes of watching high-level weightlifting to realize these men and women are the most powerful athletes on the planet.”
Crazy mountain biking video

Dex brings the power on the rowing portion of “Jackie”:


* * * * *
Here’s what’s on tap for Saturday’s WOD classes:

For time:
20 L-Pullups
11 Handstand Pushups
17 L-Pullups
14 Handstand Pushups
14 L-Pullups
17 Handstand Pushups
11 L-Pullups
20 Handstand Pushups

Please note that there is no High Noon Hero WOD tomorrow. The High Noon Hero WOD will resume on the following Saturday, January 7, 2012. In addition, the NYC Endurance running class for Saturday is canceled. Thanks.

  • Anonymous

    Snatch: 95-115-125, 135 fail
    C&J: 135-155, 175 fail

  • http://www.facebook.com/leienming Andrew Louie

    Snatch: 95-135(fail)-135(fail)  - I figured since I could do Grace Rx, I could do this at 135, I was dead wrong. Can you tell I’m a newbie? =P

    C&J: 135-155-165

  • Jamie F.

    Wendler: Deadlift

    5 Reps @ 275 LBS
    3 Reps @ 310 LBS
    Max Reps @ 345 LBS – 8 Reps

    “Hidalgo” – 1:09.20 as RX’d.

    This was clearly not the best combination of workouts.

    Hats off Charlie … you killed this!

    • Anonymous

      nice work man! that thing looked insane.

    • Mike K

      Just curious if you know your splits for the runs vs the middle part.  And rx’d as in with a vest? 

      • Jamie F.

        Yes. With a 20 LBS Vest. Splits were about 19 mins for the first run. 24 mins about for reps. 22 mins or thereabouts for the second run. To be honest, I think I could have done this WOD sub 60 minutes. Deadlifts beforehand were just plain stupid. Also, on the squat cleans I had a lot of trouble with the movement as the vest got in the way and I landed in the power position for the first 25 or so cleans and then did a full squat. This one will definitely make it into the High Noon Hero rotation.

        • Mike K

          Yeah, I can imagine the vest causing logistical issues with the squat clean.

  • Hari

    Thanks to everyone bringing equipment from the Fourth Floor to the new location. Please note that we need to use the service elevator (entrance at 50 West 28) and not the lobby (44 West 28) for moving equipment, especially bars and rowers. The building is pretty strict about protecting the lobby.

    (Note that we will eventually have our own entrance at 50 West 28 by the service elevators, with glass doors and our logo. For now, we just need to try to avoid the lobby when we are moving things.)

  • BenS

    Anyone want to do Hidalgo tomorrow?

    For time:
    Run 2 miles
    Rest 2 minutes
    135 pound Squat clean, 20 reps
    20 Box jump, 24″ box
    20 Walking lunge steps with 45lb plate held overhead
    20 Box jump, 24″ box
    135 pound Squat clean, 20 reps
    Rest 2 minutes
    Run 2 miles

    If you’ve got a twenty pound vest or body armor, wear it.

  • The_Lisa

    snatch – 65-65-75 all felt terrible, could not get under the bar fast enough.
    clean and jerk – 75-85-90PR

  • Sean M.

    Total (12/26/11)
    Bodyweight: 166
    Back Squat: 360
    Press: 175
    Deadlift: 465

    _______________
    Previous – 9/12/11
    Bodyweight: 159
    BSQ: 305
    Pr:155
    DL:385
    ______________
    Previous- 5/5/11
    Bodyweight: 151
    BSQ: 235
    Pr:135
    DL: 305

    • Mike K

      Impressive progress!
      And nice job hitting 1000# and 6x BW

    • Anonymous

      Holy crap that’s a solid gain in 7 months!

    • Sam G.

      True inspiration, don’t stop now!

  • Avery

    YAY SEAN!

  • Matt M.

    Oly Meet
    -155 Snatch 
    -225 Clean (Power clean)
    Need to continue to work on speed under the bar as clean should be much heavier
    Thanks to Brian for the coaching.

  • Anonymous

    I get it.  31.

  • Jim S

    105, 155
    Snatch was a power snatch. I was doing power snatch plus OHS since I don’t really have a squat snatch yet – mobility and core stability). Stayed with the OHS up to the 100lb snatch. That’s my OHS PR. Feels great to be pushing up the numbers on the OHS since I could barely do a bare bar two months ago.

  • Asegal04

    Snatch: 115 could of gone heavier

    clean j: 155. Form and technique need a lot of work

    After this session I did a personal session with brian degennaro, wow that session made a huge difference in my technique. The weight just started feeling lighter. It is the little tweaks that he showed me that made all the difference. I want to be able to lift heavier, not sacrifice technique and avoid injuries. If you wanted to perfect or improve Olympic lifts I would encourage using Brian, I already scheduled some additional sessions.

  • Peter F

    Snatch 65
    Clean and Jerk: 100. 

    Probably could have gone higher on the C&J, but kinda felt worn down from the frustration of the snatch.   The fact that I’m looking forward to high volume handstand pushups and thinking Hidalgo might be a good time with scaled weight might be an indicator that its time to schedule something with Brian. 

  • Dl1297

    Snatch: 115PR – 125F – 125F
    C&J: 135PR – 155F – 155PR

    Thanks Will for the encouragement to go for 155 again after a pretty epic/ugly fail.

  • http://www.facebook.com/profile.php?id=4906288 Liz Davidson

    Because Sara insists :)

    Power Snatch: 103
    C/J: 123

    • http://www.facebook.com/people/Katie-Aholt/7201537 Katie Aholt

      Way to go Liz! That’s awesome!

  • Ray Levitt

    Tonight I was lifting next to someone who, as evidenced by
    his full ensemble of CrossFit regalia (including a fresh pair of Reebok oly
    shoes), has been CrossFitting for a while. However this person was evidently
    unfamiliar with a basic bit of lifting courtesy. Namely, when someone is “getting
    in the zone” for a lift, it is polite to wait for them to complete their lift
    before beginning yours. Earlier tonight, there were MANY instances when I had
    my hands on the bar in preparation to lift and this person would jump on his
    bar and lift before I did. This is not unlike the courtesy displayed in
    bowling. When someone is about to bowl in the lane next to you, one politely
    waits for them to complete the half frame before making your shot. Experienced CrossFitters
    should be aware of this parallel. This guy looked experienced, but evidently he
    missed this part or he just didn’t care. Either way, it was poor form.

    • Guest

      1, you were the only person facing that direction, simply turn around and face the same way as everyone else
      2, i have only been crossfitting 2 1/2 months, so the shoes are new just like me
      3, i only pay attention to what i need to do and focus on what i want to get done. if i was being disrepectful, say it to me.  i wont be offended.  i am offended that i visit a gym that im looking to potentially join and i have some guy write a write a whiny diatribe complaining about the way i work out.  grow a set and bring it up next time

      • Ray Levitt

        Wasn’t a diatribe or whiny. I was merely pointing out what the typical courtesy is, which you were unaware of. I chose not to bring it up precisely because you were a guest – as a courtesy to you. I apologize for assuming you’ve been at it longer, but regardless, 2.5 months is long enough to know to let someone lift – even if I was facing the same direction as you. It’s common courtesy and common sense that goes beyond crossfit.  

        I understand the need for your focus, but it works both ways. I jumped off the bar precisely to let you focus. You didn’t notice me doing that, or your partner doing that – and he was. If you really want people to tell you when you’re being inconsiderate, you will hear it frequently if, when you work out, you ”
        only pay attention to what (you) need to do and focus on what (you) want to get done.”  Take that attitude to Lost Battalion hall in Queens and let me know how it works out for you. 

  • Ray Levitt

    I should add that we were facing each other during the WOD. Lifting with someone on your flank is not so distracting. But when the other person is immediately in front of you, alternating turns is in order I think. 

  • Sam G

    Just had one of those shitty days

    3 by 5 front squat at 225

    5/3/1 bench
    5 at 185
    5 at 205
    7 at 230

    Crappy.

  • Kevin

    Ray, is spot on here. Basic lifting etiquette especially on max attempts is very important.. You need to focus. Having someone in your line of sight moving around or lifting in front of you is very distracting. Please stay out of peoples line of sight and give the lifter their time to focus. It is no different then any other high skill sport where precision is of utmost importance.