Happy hour tonight!

Posted on April 19, 2012 by Allison Bojarski

Friday 120420

WODs at HR:00 and HR:40
A: Front Squat 5×3
Back Squat 1×20

B: 1’ Max Box Jumps
1’ Max Double Unders
1’ Max Squats

WODs at HR:20 and HR:30
A: Russian gymnastics warm-up

B: 21-15-9 reps for time of:
Power Clean 165#/105#
Box Jumps 24″

BRACELETS FOR HAPPY HOUR WILL BE AVAILABLE AT THE HOST STAND OF THE BAR, NOT AT THE GYM TODAY!

More Elements grads! Here is Team Sweaty Racoons (with 2 more teams below the fold):

IMPORTANT! Please read our blog post about new class times, additional morning classes, and a clarification on our Open Gym policy
My official guide to eating badly
5 greatest and 5 worst moments in my world of CrossFit
What’s your walk score? / Learning to walk / Walking & politics
You need more sleep
How to prep for dinner / Cellophane noodles with almond butter sauce

Team Vegemite:

The P*rn Stars:

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

WODs at HR:00 and HR:40
A: Russian gymnastics workout

B: “The Bear”
Clean, front squat, push press, lower behind the neck, back squat, push press from behind the neck and lower to the floor. That’s one rep. Start with 3 reps on an empty bar. If you complete all three, add ten pounds and do it again. Then ten more. Etc.

WODs at HR:20
A: Front Squat 5×3
Back Squat 1×20

B: 1’ Max Box Jumps
1’ Max Double Unders
1’ Max Squats

Please check the comments below for info on what the High Noon Hero WOD will be on Saturday.

  • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

    Just a reminder that the Friday night Happy Hour will be at The Ainsworth (122 W. 26th St., bet. 6th & 7th Ave’s) from 6:30pm-8:30pm.  See everyone there!

    • David S.

      Will there still be classes tonight?

      • Allison Bojarski

        Yes!

  • Anonymous

    anyone have any good mobility WODs for rest days?

    • Jason L.

      10 minutes in the bottom of your squat.  Stand up/get out as necessary, but the goal is unbroken.  Foam roll as well.

      • Gwachsteter

        that was amazing! i had to stand 3x but i feel so much looser.  great call!  thank you.

    • Michael North

      You take rest days? Seriously though wherever you feel you are tight, there is mobility wod for it on Kelly Starrett’s website.

      • james_vergara

        Squat stats, please…

        • Michael North

          I have a date with the barbell at lunch today

          • james_vergara

            waiting with bated breath…Rory increased his 20 rep load by 200lbs with the yellow shoes on…

          • Michael North

            According to this I should aim for 5% more or 235#: http://outlawcoach.wordpress.com/2012/04/19/120420/

          • Rory

            u got it…

          • james_vergara

            i was a wuss and only added 5#…please don’t make me look bad

          • Michael North

            Details below…

          • Michael North

            And I don’t know how you crazy kids squat in running shoes…

    • Naveen

      this has been an awesome one for me.  
      http://www.mobilitywod.com/2012/04/super-sumo-groin-mob.html

      • reisbaron

        That is truly incredible…can’t wait to try!

  • Anonymous

    Lifted things up and put them back down with Malcolm and Ian:
    Front Squat
    3x 185,205,225,235
    2×245. Dropped the second of three. Thanks invictus Wayne for the cues!

    Back Squat
    20×230. Was looking for the smaller increment possible to increase last weeks set

    Legs were fried for bj, du and as: something like 125 on WOD. Lost count

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

      Damn dude those are some aggressive numbers. Well done

      • james_vergara

        Trying to keep up with the Joneses…

    • AndrewNYC

      Your an animal james , nice work!!!

  • james_vergara

    Four words for Monday:
    Amanda Long Butt Test

    That is all…

    • Amanda Long

      The entire 6am class is doing the butt test!!!!

      • AndrewNYC

        Can someone enlighten me on what that is?

  • Rory

    Front Squaaaaating with Pedro K. x3
    #135/185/205/215/215

    Back Squat x20 #195

    WOD: 122 (26,46,50)

    • james_vergara

      Rory, didn’t we do 195# on the 20 rep last week?  Nice work!

      • Rory

        i did 185 you did more i think

        • james_vergara

          Nice.  I was going to give you sh*t about not going heavier, I stand corrected…

          • Rory

            think i need to try and fail more often, staying a bit too much in the comfort zone.  when i was back squatting in park city last month, coach spealler said it was a heavy day (as Sara and Will did today b/c the metcon was short) and wanted to see people failing…

          • Michael North

            Like you do with the ladies??? Boom!

          • Rory

            like you should be doing on the pullup bar

          • james_vergara

            Let’s work together next time. I’ll spot u

  • Amanda Long

    A. Made it to CF – should get some credit for that after KC’s birthday
    B. Front Squats 103, 113, 123, 133 (PR)
    C. Back Squats x 20 – 108
    D. CMC Practice – thrusters, box jumps, kb swings, burpees (90 seconds of work with 30 seconds rest in between) – rough
    E. April pull-up challenge (20)

    • james_vergara

      Nice work on the PR, Amanda.  Getting stronger…there must be a direct correlation between wine consumed and squat load…we should continue to test this…after the Butt Test of course…

  • Malcolm

    Front Squat (3x): 165 – 175 – 185 – 195 – 205
    Back Squat (20x):  185
    WOD:  139 (32 – 69 – 38, at least I think those were my splits – was focused on the total number instead of the sets) 

  • reisbaron

    Front Squats with Naveen (check with him for poundage)

    I’m in a weird space where squats aren’t as much of an obsession anymore.  Second week in a row where I gave up the 20-rep so I didn’t mess up my chances on the metcon. Today I made up yesterday’s WOD.  If I did a true 20-rep effort (likely 275 next time, even though the math says I should attempt 300) I just know I’d be too fried to get through anything else, not to mention 45 heavy cleans.

    21-15-9 Cleans 165# / Box Jumps 24″ – 16:11 RX’d

    I guess the reality is that maybe the day will come where I’m squatting and deadlifting 500+, or maybe it won’t.  But either way I’m much more focused on getting to a place where I can run, jump, and pull without it being an absolute shit show, and it seems I’ve been doing this long enough to not be obsessed with my squat numbers more than improve the stuff that still sucks.

    Jamie you killed it today…well done.  Tim you are a fucking savage beast. 10# over bodyweight for you on the cleans and I was still a minute slower.  That is just straight up inspirational shit right there.  Thanks Anthony, Naveen, Scott, Jamie Will, Sara & everyone else for yelling.

    • Mike K

      Reis,
      I wouldn’t think of it as weird.  For one, you have gotten your squat up to some pretty significant poundages.  Therefore the 20 rep set will be a lot more taxing to you than it will be to others who are further away from their overall potential.  Also, at some point the absolute weight is still somewhat taxing even if it is a fraction of your 1RM.
       
      It also sounds like you have your head on straight with regard to tailoring your training to what you need and what your goals are.  One thing I always recommend is to do enough to maintain your strengths while removing your weaknesses.
       
      I think you have the right mindset.  Keep up the progress!

      • reisbaron

        Thanks Mike.

        • Allison Bojarski

          And get more sleep! :)

          • reisbaron

            You would be proud of me these past few weeks.  Averaging 6-7 hours…not perfect but better than 4-5 :)

          • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

            YAY!  So proud.

    • james_vergara

      Great work on the cleans and box jumps, Reis.  And I appreciate the thoughtful approach you are taking with your training.

      Sorry to be such a squat meat-head…it’s Michael North’s fault

      • reisbaron

        Don’t be sorry…it’s easy to get addicted (as I have) once you start really opening up your confidence and ability on that lift.  You’re upping your squat game with such a well-rounded ability in metcons and skills that are still way off my radar (T2B, Double Unders, etc).  Pretty serious combination. I wouldn’t be surprised to see you on the team roster after you’re done with this cycle.

        • james_vergara

          Thanks, Reis, seriously. Will you be coming out tonight?

          And you were supposed to say:
          “don’t say sorry, that’s a sign of weakness…”

          • reisbaron

            Alas my weekday schedule leaves little hang time with my son, so off to Jersey I go.  Slam a few tequilas for me, and one day I’ll be able to make on of these shindigs…

          • james_vergara

            I can relate.  Have a great weekend!  Did you wind up getting the WODtoys?

          • reisbaron

            Not yet, but we’ll definitely grab a couple of those soon…such a great idea!

    • Naveen

      Reis front squats: 165, 175, 185, 195, 225

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

    Front Squats:  185×3, 195×3, 195×3, 205×2, 195×3

    Back squat marathon:  195×21. Chadron had to get a rep PR from last week, so Tim B and I had to follow suit.

    BJ/DU/SQ:  33/34/34. Just one of those days where DUs were not working. My legs felt like they were in cement after the BJs.

    • james_vergara

      Nice work FNW…see you tonight?  We can scope out the tailor downstairs…

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

        Yup, I’ll be there.

  • Dan

    Front squats: got up to 3×165, a new PR
    Back squats: 20 @ 155

    BJ/DU/SQ: 31/24/35

    Will be in Boston for the weekend, anyone know of a box accessible from downtown worth checking out instead of just hitting the hotel gym?

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

      Dan, if you are in Back Bay, you should hit Reebok Crossfit Back Bay on St. James, Crossfit Boston, or Crossfit Southie in Dorchester. If you have a car, definitely try and get out to Natick and workout at Crossfit New England. Definitely worth the the 20 min trip. 

  • http://www.facebook.com/profile.php?id=3417125 Sean Orr

    this Mobility WOD site has officially ruined any chances for Friday productivity…I’ve now watched 3 different vids and am obsessed.

    • reisbaron

      You are just scratching the surface…eventually you’ll settle in to watching a couple then doing stuff for 10-20 minutes a night, but yeah with almost 400 of them to go through it’ll get worse before it gets better ;) .

  • Jana B.

    Front squats: 93-103-113-123-123
    Back Squats: 123 x 10.  Wasn’t feelin’ it today at all.
    B:  No idea but prevented a faceplant on the box jumps so I consider the exercise a success.

    Just realized that I’ve been doing the x20 rep back squats at 113 so I am actually petty happy with 10 @ 123#.

  • Paul B.

    Front squats: 135,155,175,185,175
    Back squats: 135
    B: 93 reps

  • Jason W

    Hey All, 

    As I mentioned yesterday, here’s the info about Carmen’s film that premiered at the TriBeCa film festival:  http://bit.ly/GWyEjt

     

  • Jim S

    Today was squatastic or squawesome, or something.
    A: front squat x 3 155, 175, 185, 195, 200 (PR for lbs, not for appearance)
    B: 22, 50, 38

  • Williamson

    HEY GUYS

    HNHW UPDATE

    Because we were slow this week and did not get to Allison on time, see below for this weekends Hero WOD. 

    “Gator”

    Eight rounds for time of:
    185 pound Front squat, 5 reps
    26 Ring push-ups

    U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa
    Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based
    in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in
    Ghazni, Afghanistan. He is survived by his brother Edward, sisters
    Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother
    Catherine Haines.
     
    Come join us at 12 Noon and 1 PM for Gator.

    -HNHW Crew

  • Michael North

    A:
    FS: 5 x 3: 185, 185, 205, 205, 225F (1 rep)
    BS: 1 x 20: 235 (PR) – this was very tough

    B:
    59 reps (15, 10, 34) – could barely stand up after the 20RM

    • james_vergara

      Fucking great, man! Nice job.

  • Asegal04

    A.  FS: 185×3 195×3 195×3 205×2 205×3

    B. 27, 35, 50  212

    • Asegal04

      Forgot BS 195×20

  • Courtney S

    Yesterday’s WOD:

    8:50 Rx’d

  • Ben M

    Front Squat: warm up 135, 185, 185, 205 x 3
    Back Squat: 205 X 20

    I’m glad Steve was there to remind me that 135 was our “warm up” set.

    My du’s need some serious work. Gotta love those whip marks.

  • Steve Slo

    A) Front squats: 3 sets of 5 reps
    185 – 185 – 205

    B) 21-15-9 Power Cleans (135#) and Box Jumps (24″)
    8:?? … I think it was 8:15, but I don’t remember for certain.

     

    • Steve Slo

      oh… and Back Squats 1×20 at #175

  • Andy Graves

    21-15-9 PC, BJ 115#: 6:36. I should have gone heavier but I haven’t been doing them recently in any regular way and my form is suffering. During a wod I get all wound up and just start curling them-it’s pitiful.

  • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

    A) FS – 135, 145, 155, 155 (PR for reps)
    B) BS – 155 x 20
    C) 20, 24, 35