Oly Thursday or Team Cindy

Thursday 120329

WODs at HR:00 and HR:40
A: Clean 5×5
B: Snatch Balance 3×3

WODs at HR:20 and HR:30
Tag Team “Cindy”
In teams of two, do a standard “Cindy,” (20 min AMRAP of 5 pull-ups, 10 push-ups, 15 squats) with only one partner working at a time, tagging in the other partner at any point.

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St.

Team No Name (they left before Coach Eric got a name out of them!):

CFNYC rankings for 2012 CF Games Open, courtesy of member Andrew Louie!
A KStarr must-watch: Movement hierarchy
“[E]very time I touch a barbell…I’m either reinforcing proper technique or I’m setting myself up to fail.”–Elisabeth Akinwale reflects on the 2012 CF Open
Your germ-free lifestyle could be making you sick
A half-squat is not a squat
Paleo-friendly ice cream in NYC (or make your own)

Team 225NBD:

The Final Four:

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

WODs at HR:00 and HR:40
A: Floor press 3×5
B: “Sage
Two rounds for time of:
20 Thrusters (135#/95#)
20 Pull-Ups
20 Burpees

WODs at HR:20 and HR:30
A: Clean 5×5
B: Snatch Balance 3×3

  • Dickie

    Sage!

  • Jim

    These teams in the photos every day are all new members?  How many members is CFNYC adding a month?  It looks like you guys are really growing.

  • Anonymous

    The days of mellow Fridays have ended.  This one is going to bring the pain.  I’m ready.

    I wonder how many people are going to scale this one up.  Quiet down Matt, I mean normal people…

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

      185# thrusters and C2B! 

      • Anonymous

        YEAH!  uhm, i guess…

    • Dickie

      She’s gonna leave you in a pool of sweat, dizzy on the floor, wondering what the hell happened to you.

      • Anonymous

        Does she have false eyelashes and lee press-on nails…and is she from Exit 14 on the NJ Tpke?

        • Dickie

          Careful how you speak about Mike B’s daughter.  Or her Sn–…  

          Never mind.  Some double-entendres are better left for Friday Night’s HAPPY HOUR.

          • Anonymous

            Sage has become tomorrow’s true Happy Hour.  All 60 minutes it will take me…

          • Dickie

            YOU GO GET HER, Reis!  #Roars

  • Jim S

    Another way to see how you stacked up in the games. Cool calculator. http://www.vordata.com/crossfit-games-2012

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

    April 15, run a 5K on the JFK runway and support the rotary club: 
    http://www.jfkrunwayrun.org/. I’ll be there, chugging along at 6mph.

    • Anonymous

      Tax Day run on the JFK runway…there’s a message in there somewhere…

  • http://twitter.com/kjs_37 Kyle J Smith

    A few people yesterday were wondering about programming at CFNYC. This is an interview I did with Josh and Court last fall about just that. Some of the info may be a little out of date, but it’s a great start.

    https://docs.google.com/document/d/16z33NvpHGWkYC_RxTSIZJf3FK2ONCX2t1dohmNmUJ14/edit

    (I hope this links works, I’m no internet expert…)

    • Dickie

      Tvm!

  • Erica G

    Hey All! If you haven’t already, I’d so appreciate if you’d fill out my brief (~2 minutes) survey on omega 3 / fish oil (whether or not you take it).
     http://nyu.qualtrics.com/SE/?SID=SV_1Ilo7td0MsRLDRG
    If you’ve already filled it out, thanks!

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

      done :)

    • Anonymous

      Finished it while surfing through FB last month…hope you get some solid data (please share if so)

    • Erica G

      Thank you Will and Reis!! You guys are awesome. And thank you to the others who filled out since I posted it… it’s anonymous so I don’t know who you are. But thank you, thank you! And I will share the info… should be fun!

  • Rory

    #6:25amat26thstreetwhereisselloutdickie

    • Dickie

      Remember that scene in “X-Men: Origins – Wolverine” where Logan gets captured and “werqed on” by the military — adding adamantium to his bones, making him super strong (and, dare I say, super sexy?).  Yeah, that’s kind of what’s happening to me.  Except I don’t heal quickly.  

      #IMissYouToo
      #WillTryAndBeAt26thStTomorrow

  • Michael North

    Now that the open is over, when are hero wod Saturday’s back?

  • Anonymous

    Great lifting morning with Nick.
    Squat Cleans: 135-155-175-195(1), 195(F), 195(F)
    I believe 195 was a blood-soaked PR for Nick.  Nice work! 
    Snatch work: 95-115

    • Dickie

      Aussie Nick?  Or Mad Dog Nick Walters?

      • Anonymous

        Aussie Nick…I imagine Athlete Mad Dog has a squat clean PR with a 2 handle on it…

        • Dickie

          Well, when you’re walking around 20th man in the gym, you gotta show up with a 2-handle to SOME lifts.  ((flips hair))

          • Anonymous

            i imagine he has a colgate smile, too…

          • Dickie

            It’s so bright I need to wear shades.

    • Amanda Long

      Great job!!!!!!!!

    • Anonymous

       not too shabby my friend….nice work!

  • meret

    6:30am post-elements checking in. ouch.
    partner cindy: did 22 rounds and 3 pull-ups with the lovely grace.

    also if someone could tell me what to do about the ridiculous soreness on the inside of my arm right above the ellbow, that would be wonderful. i don’t even know if it hurts from the sumo high-pulls on monday or the cleans on tuesday…ha. crossfit is silly.

    • Dickie

      This isn’t helping directly, but I imagine @reisbaron:disqus will be able to point you to some appropriate collection of MWODs.  And @Court:disqus probably has some Jedi mind tricks for you, too.  So, yeah, I added no value, other than to make sure you REST and recover and mobilize because, in my experience, having a serious joint issue taking you out of commission from CrossFit for a few weeks or months is pretty much a fate worse than death.

      • meret

        it’s not the joint, luckily. it’s the beginning of the muscle…just ridiuclous muscle soreness. ball of fire! haha. i’ll loov into the movility stuff though…i’m guessing some stretching will be the best thing. actually felt a lot better during the workout…

        • Anonymous

          Meret a huge thing to consider is what KStar refers to as working “upstream” and “downstream” of the issue.  It seems your bicep is sore…consider what that muscle is attached to, and mobilize not only the muscle, but also what lies above and beneath it…a broad stroke would be to consider your triceps and your elbow as well (see my next post).

          I’ve had a tweaky knee over the past year, and early on I sat out sometimes weeks of WODs waiting for it to subside, or I wore a knee brace, etc.  Once I started mobilizing upstream and downstream, i.e. stretching quads (couch stretch), hamstrings (good mornings) and calves, I’ve been able to completely remove this problem. Literally ten minutes or less of mobilizing 5-6 nights a week before bed and my knee brace has sat unused in my backpack for months.  Food for thought…

          • Dickie

            “The dishes are DONE, dude!”

          • meret

            thanks for this. i’ll def try to incorporate this suggestions!

    • Anonymous

      Meret – This video might nail it for you: http://bit.ly/H39Yre

      • meret

        thank you! that looks great!

    • Eugene Babenko

      Bo here… your local neighborhood PT. We are working on setting up more free PT for your guys but meret if you want an eval shoot me an e-mail (bo@crossfitnyc.com) I can fix ya up!

  • Dickie

    Hey Viagra (@james_vergara:disqus ) – we should organize a CF field trip to Venice Beach.  Take our shirts off, throw some weight around, watch a sunset.

    • Anonymous

      I like it, I like it!  We could all stay at my parents house…uhm, or not…

      • Dickie

        I’m just not sure I’m ready yet to meet your parents.

        • Anonymous

          #coldfeet

        • Cass

          prepare for the high expectations asian father

  • Cass

    A: 53-73-83-90-95 (PR) YEAH!!!! pretty sure i can hit 100…
    B: 33 haha..this was not working..kept wanting to dip and drive

    • Amanda Long

      Awesome Cassie!!!!

    • Anonymous

       Great job today Cassinator!!!!!!!!!

    • Anonymous

      Nice job, Cass!

  • Anonymous

    clean (5s): 95-115-120-120-125
    snatch balance: 95×3, 95×2, 95×3
    chin-ups: 2-3-2-2

  • Amanda Long

    Shoulder Injury WOD (hopefully will be back close to 100% next week) or otherwise known as Will is trying to kill me!

    A. AMRAP for 2 min – 10 burpees; 100m row; 2 min rest; AMRAP for 2 min – 6 renegade rows (15pd); 10 box jumps (24); 2 min rest; repeat at 4 min with 4 min rest in between; repeat at 6 min with 4 min rest in between

    Can’t wait for burpees again tomorrow :)

    • Amanda Long

      Thanks KC for sticking around and cheering me on! Don’t think that I would have made it through the last set without you yelling at me!!!!

      • Anonymous

         anytime ;) You did an awesome job this A.M.!

  • JennTang

    Cleans 5×5:
    83-103-113-123-133

    Snatch Balance 3×3:
    63-73-83

    • Anonymous

      Nice work…

  • Anonymous

    pre-wod: tabata situps with Amanda
    A: 53 – 53 – 53 – 63 – 65 (F) – did about 3 reps per set  – need to work on squat form more
    B: 33 – then practiced form using the PVC

    wasn’t mentally there today…

    Thanks Will, Sara and Cassie for the help!

    • Amanda Long

      Mentally preparing for Sage tomorrow and of course happy hour :)

      • Rory

        Reis are there an MWODs to help Amanda prep for happy hour?

        • Cass

          what time’s happy hour rory?

          • Rory

            Will is the social director on this ship…

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

            it starts at 6pm

        • Anonymous

          This one will absolutely do the trick - http://bit.ly/Hn1Zaf

        • Amanda Long

          May be we should just add a tequila shot after the burpees in sage. Just saying… :)

          • Anonymous

             Now that I will be mentally prepared for….

    • Anonymous

      not mentally there…but big points for showing up…

  • carly

    tag team Cindy with Stephanie
    20 rounds + 9 pushups

  • Wendy Greene

    Thank you for the help, Jenn!  

    After Jenn introduced herself and gave me excellent snatch balance tips, I got to see one classmate teach another to get his first muscle up.  Then we all cheered.  

    I love the Box! 

  • Rory

    last night did 15 minute Cindy AMRAP solo (despite my desire to tag team cindy) with strict pullups in my doorway -  13 rounds +3 pullups

    A: squat cleans  125-135-145-155-165
    B: 85-95

    pavels pullups ladder 16,14,12,10,10

    • Dickie

      Grease that groove, you saucy minx.

      #YouGoGlenCoco!

      • Cass

        wow Dickie, you’ve truly outgayed yoursefl

    • Dickie

      Grease that groove, you saucy minx.

      #YouGoGlenCoco!

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

      This is kind of like learning how to do an reverse dive (jump forward, dive backwards).  There is no progression, you just do it, or you don’t do it.  

      • Sara

        Or you pull a Sara and try it and break your neck.  Literally.

      • Court

        I would study the Tall Clean or Tall Snatch as recommended in the article.  Work your hip and shoulder mobility and follow the basic formula for progressing in the OL (or any movement/exercise):
        Position
        Movement
        Speed
        Load

        That’s also a good diagnostic if you’re having problems with a skill; go back to previous step in progression to see if there’s something missing.

    • http://www.facebook.com/ksjusino Keith Jusino

      Great Article!

  • Dickie

    I think the next CFNYC outing should be to Rocky Horror Picture Show. And I think Greg W should be Dr Frankenfurter.

  • Chris

    When CFNYC’s BK location closed one of the main reasons was to focus resources and energy on developing the Manhattan facility. Is reopening a BK location still a future goal or is that not even on the radar given the current transitional state?

  • Steve Slo

    A) 5×115 – 5×135 – 5×155 – 5×165 – 5×165
    …such volume. 

    B) 95 – 115 – 125
    Caught all of these a bit too high… in a bit of a rush. 

    • Steve Slo

      Worked on B) again a number of hours later: 

      95×3, 115×3, and 125×3 with minimal dip and caught pretty close to the bottom of the squat
      135×3 required a moderate dip and was caught higher than I would have preferred before riding it down to the bottom of the squat.

      A lot of missed reps.

  • Asegal04

    Cleans:  5×135 5×155 1×185 3×155

    Was not my day today.  Worked out with this guy Ian from Long Island who was cleaning 235 x 5 and making it look so easy. 

    • Steve Slo

      That dude made me feel woefully inadequate.

      • Asegal04

        Yeah, I felt like a real pansy

  • Jim S

    A: clean x 5 95 115 125 115 95
    B: 10 min modified Cindy, no pull ups. 10 rds

    Still feeling some shoulder impingement pain. Nothing overhead for a while and took the cleans easy too. Substituting ice packs and aspirin for pull ups.

    • Anonymous

       Jim – Unimpinge yourself – http://bit.ly/H5b31B

      • Jim S

        Thanks Reis! Been icing, aspirining, doing the kb thing to move the ball back in the joint and starting a regimen of rotator cuff pt exercises. I may have been blessed with a type 2 acromion but I’m not giving up. The wall balls followed by thrusters (12.4, 12.5) kinda tore me up though. Just means more squats, box jumps and cleans for a while.