Rack ‘em, don’t stack ‘em!

A public service announcement brought to you by Coach Will and all of the CFNYC staff:

All of these plates fit ON the racks. Please rack ‘em, don’t stack ‘em!


A: Jerk 5 x 3 @ 78%

B: “Randy” (Compare to 101222)
75#/55# Power snatch, 75 reps for time


Post time to comments.

NOTE: Tonight’s NYC Endurance running class meets tonight at 6:30pm at CFNYC 26th St. location.

30-DAY PALEO CHALLENGE, Day 13 — LINKS
The tastiest beets ever / Hungarian venison goulash
Get healthy with ghee
More sun science
Is your personality making you put on pounds?

CrossFit: What it takes
Transit agencies face the new calculus of broader backsides
Reebok on a mission to get its employees fit
CrossFit is officially mainstream


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

“Dissecting Kelly

In teams of two, complete this 30-minute AMRAP:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20#/14#)
Team members will alternate tasks, with only one member working at any one time.
(f

  • http://www.facebook.com/wm.lanier Wm Lanier

    love me some racks…and karaoke. this could possibly be my most favorite blog post. and jerks at 78% – i mean…

    • http://www.facebook.com/profile.php?id=520915134 Keka Schermerhorn

      WAH! So sad I’m missing karaoke! I would’ve gladly done burpees for Patsy!!!

    • Anonymous

      Racks, Jerks and Power Snatches, oh my!

  • keller

    i like to squat to ke$ha … i have a much more elaborate playlist for karaoke….

  • The_Lisa

    Am sorry to miss the karaoke night BUT I will be skiing in the Canadian Rockies :)

    Great article on ghee. I have just started cooking with it as it is recommended for a lot of Indian recipes we make. We also recently grilled a porterhouse steak that we ‘buttered’ with ghee – omfg that was good!

  • http://www.facebook.com/profile.php?id=10907883 Mike Visaggio

    AWESOME event w/ Graham Holmberg. Thanks for hosting CFNYC

  • http://linsfitnessjourney.blogspot.com Linnea H

    I’ve posted a couple paleo recipes at my blog this week: 

    Calamari Puttanesca: http://linsfitnessjourney.blogspot.com/2012/01/slutty-calamari.html

    Roasted Carrot Soup: http://linsfitnessjourney.blogspot.com/2012/01/nate-roasted-carrot-soup.html

    Enjoy!

  • Anonymous

    Yes, a big thanks for bringing Mr. Holmberg in to speak.  I’m surprised with him being in the same town as West Side that he didn’t have more exposure to power lifting when he was coming up.  Interesting how hyper-focused he was on metcons leading up to the games win, since his town is notorious for breeding super-heavy lifters.

    Great to meet some of you who I’ve only typed at for the last year…

  • Rory

    A. Jerk 115/125/125/135/135
    B. Randy 7:32 w/ 65lbs

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    Jerk:  95×3, 115×3, 125×3, 125×3, 135×3

    Randy:  7:29 Rx’d

    Ring dips:  3×8

    • Sara

      Ring Rows you mean?

      • Nick W.

        Ha yes rows

  • Rory

    graham holmberg and mikko salo doing snatch workout…good inspiration for today’s WOD

    http://www.youtube.com/watch?v=imjmuN64E8s 

  • Jason L.

    More snatch inspiration/good discussion on fitness if you’re a nerd
     http://optexperience.com/blog/item/jan-18-2012

  • Naveen

    jerks at 155. Randy was 8:xx rxd.  This one always wears out my back. 

  • Liz D

    Jerk: 93/93/93/93/103 (thanks, Will for the wrist straps)
    Randy: Rx 9:02

  • Emerson

    T-Nation has a good article on the Snatch for beginners: http://www.t-nation.com/free_online_article/most_recent/mastering_the_snatch

    • Anonymous

      …you should feel like you’re about to … “Rip the head off God!”

      LOVE that quote

  • Asegal04

    Jerk:  85, 105, 125, 140

    Randy: 5:57 rx’d

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

    Jerk, 135, 155,155,155,155

    Randy: 12:14 Rx’d – It’s slow, but I want to be able to do all WOD’s at Rx Weights and movements. I did not like this workout at all because my form felt really sloppy. =/

    • Anonymous

      Don’t beat yourself up too much.  The best Crossfitters will admit to getting real sloppy on form in high-rep snatch WODs.  Snatch purists tend to loathe the concept of 75 reps in one shot (or even WODs like Isabel that have 30), simply because bad form is inevitable.

      • Sean M.

        It’s because they cease being snatches (which has defined standards).  You can make these same people happy by calling it ground to overhead or some other thing.  

  • Anonymous

    Rest day.  100 split jerks with a mop handle in the basement.

  • Jason L

    OHS 3×3 with 1 sec pause at bottom – 165, 175, 185 working on form
    OHS max reps @ 135# x3 – 10, 9, 8

    x3 AMRAP 4 minutes of different couplets with 3 min rest between

    1-5 CTB pullup ladder x5 – working on butterfly CTBs

    Randy – 5:45 – did a set of 30 to start out with which definitely burned me out, thanks Ari for motivating at me.

    I think that’s enough volume for one day…

    • Anonymous

      Nice!! Good stuff today.

  • Emerson

    Did anyone video tape the Graham Holmberg event? If not, can I request that this be done for future visiting coaches series? Not everyone can always make it to these, and the information would probably make for useful and popular blog posts!

  • http://www.facebook.com/pimperio Paul Imperio

    a) 95-135-155-155-155

    b) 7:28 Rx’d

  • David T.

    Jerks at 195lbs, little shaky on the last set.

    Randy 6:38 Rx’d.

  • Anonymous

    Jerks at 155

    Randy 5:51 rx’d

  • JennTang

    in DC for work, dropped in at Crossfit Balance

    Back Squats (went lighter because of a tweaked back)
    10@105#, 10@115#, 8@125#, 8 @ 135#
     
    WOD:
    5 RFT
    5 Power cleans, 75#
    10 burpees
    5 Front squats, 75#
    20 unbroken double-unders
    9:34

  • John Landers

    135#,135#,135#,155#,155#

    9:19 rx

  • Jim S

    A: 5×3@120lbs
    B: Rx’d 13:48

  • Zoe

    10:37 Rx’d

  • Steve Slo

    A) 135, 155, 155, 155, 155
    B) 9:27 rx’ed

  • Tom T

    Jerks – 185×3, 195×3, 195×3

    Randy Rx – 4:22