Intermediate & Advanced WODs: Tuesday 120501

Tuesday 120501

Intermediate and advanced WOD at HR:00 and HR:40
A: Deadlift 3×3

B: For time:
Run 800m
30 Snatches at 115#/75#
Run 800m

Another recent Elements grads group sent in from Coach Michael W.:

Experience the CMC Pit at CFNYC this Sunday, May 6th @ 2pm @ 28th St.
Paleo: Where will I get my calcium?!
Never leave the playground
What do very happy people have in common?
How much extra energy does it take to run when you gain weight?
Having bad days in the gym? Break the cycle!

Here’s what’s on tap for Wednesday’s intermediate and advanced WOD classes at HR:00 and HR:40:

A: Russian gymnastics warm-up

B: “Helen”
3 rounds for time:
400 meter run
24kg/16kg Kettlebell swing, 21 reps
Pull-ups, 12 reps

  • reisbaron

    Competition Team WODs A thru D for today can be found on BTWB at the bottom of the page here: http://bit.ly/IRdg0P

    Moving forward you’ll be able to find them toward the bottom of the daily BTWB page, below both the intermediate/adv and beginner WODs.

    • Shannan

      Thanks Reis, very helpful!

  • Mike Visaggio

    Love all the running lately

  • james_vergara

    “some days youre the dog and some days youre the fire hydrant…”

    Tried (unsuccessfully) to do some DLs with Greg W. this am.
    3 x 315, 2 x 335, 2 x 335

    Snatch continues to elude me:

    WOD: 14:25 at 95#

    And the coup de grace, during social stretch:

    Sara: …people who lack glute/ham flexibility and suck at deadlift, like James…

    And that’s why I keep coming back.

    • Kristin_Cunningham

      blame it on the weather…….

    • Amanda Long

      I felt the same way today Athlete! Not every day can be your day – that is what tomorrow is for!!!! Helen is not going to have a chance!!!!

    • reisbaron

      You lift over 2000#, do the WOD in sub-15 and you claim to smell like pee? I call foul.

      • james_vergara

        Just felt a bit off today, Reis. 6am energy was all off, I couldn’t DL if my life depended on it and the snatch and I just haven’t taken the next step forward in our relationship. Just one of those days I guess. Full moon maybe? But onward and upward.

  • Amanda Long

    First day back after four days at Disneyland for adults…rough

    A. Made up yesterday’s April pull-up challenge (30)
    B. Deadlifts (3 sets of 3): 173, 193, 213, 223 (1)
    C. 15:50 (73#)

    Thanks for the help on my form on the snatches and pull-ups Coach Sara

    • james_vergara

      just showing up is half the battle!

    • Kristin_Cunningham

      Nice job!!!! It was rough because you’re in wine withdrawal…..

      • Amanda Long

        Adult Disneyland after-effects, the rain and the fact that you were not there did not help matters! We missed you this am!!!!

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

    Been out for 3 days in NC for a wedding, I feel like I’ve been out a week.

    Deadlift: 5×3  225#, Still working my form, It feels a little better.
    WOD: 18:15 Rx’d It was harder than I thought, had to split snatch like 20 of them.

    • james_vergara

      Andrew, well done rx’ing that WOD!

  • reisbaron

    A: 365 – 405 – 425

    B: 20:06 – 95# Power Snatches – felt like WOD toys weight.  Runs took almost 8 minutes a piece.  Snatches took less than 5.  I pretty much mis-managed that WOD…should have gone heavier.  Should have run faster.  I typically rest on Wednesdays but I might sneak in for some Hell-en.  We’ll see…

    • Michael North

      You sir are a beast

  • Rory

    deadlifts x3: #245/265/285 (should have gone heavier)

    WOD: 14:04 (#105)

    love snatch es

    • james_vergara

      Nice work, Rory!  

  • Sara

    14:52 rx’d

    • AndrewNYC

      Nice work Sara!!

  • Michael North

    A: Warm-up at 135-225-315, then work sets at 3 x 325-345-365 (PR), then 1RM at 385 (PR)
    B: 15:40 at 85. Subbed 750m row (before you ask it was Will’s decision…) for 800m run

    Very happy with DL’s. Was at 1RM 315/3RM 275 at the start of this cycle. Snatch needs work. Got better as I worked my way through the reps. Would be great to see an Oly focused cycle to follow up this strength cycle (*hint hint*)

    • reisbaron

      The message is pretty clear here.  Did you actually get 90# stronger on your 3RM and 70# stronger on your 1RM in less than two months?  It seems the strength was mostly there, but the repetition brought some mad confidence and major improvement for you in these lifts.  Now you’re in true working territory and you’ll likely be putting a 4 in front of your deadlift well before the end of the year.  Nice work there Mr. North.  Tenacity pays off…

    • james_vergara

      Great work, Michael North…strong as the proverbial OX! this current strength cycle has clearly been agreeing with you!!

  • Gwachsteter

    Dead Lifts with James 3×5:  315/335/355

    WOD: 14:41 ( 800 Row, #95lb)

    • james_vergara

      355 looked strong, Greg.  You definitely are getting to close to a 4 handle on your 1RM….

  • BenS

    A: 275, 295, 315PR
    B: 14:20 @ 95#

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    A: 173, 183, 183 (only 1)
    B: 14:25 53#

  • Joe W

    Great 7:20pm workout w Sully.
    A: Back Squat 3×5: 275-315-335
    B: 67 burpees Rx’d. I thought I did alright until I just looked at people’s #’s from yesterday…very impressive. Sara, 96 burpees?! Awesome work.

  • Marcosmartinez210

    315-315-315 for the deads.
    WOD Rx 9:47
    OWS protesters prevented the 3pm squad from using Broadway so we doubled up the 400m run (thru the courtyard).

    • Dickie

      Don’t even fuckin’ get me started…

  • Steve Slo

    A) Deadlift 3×3:
    325, 325, 325

    The last two times I had done 3×3 with this weight, it did not go well for my lower back. This time I focused on initiating the movement by pushing my legs down into the ground. I think it helped. I’ll stick with this weight for just a little while longer before moving up, but i’m feeling better about the movement.

    B) 15:18 at 95# and power snatches.
    This was fun. I was considering doing full squat snatches… But that was before the half mile run.