Intermediate & Advanced WODs: Thursday 120503

Thursday 120503

Intermediate & advanced WODs at HR:00 and HR:40
“Hope”
Three rounds of:
Burpees
75#/55# Power snatch
Box jump, 24″ box
75#/55# Thruster
Chest-to-bar Pull-ups

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

Cash-out time at yesterday’s lunch class (thx, Heidi, for the pic!):

Experience the CMC Pit at CFNYC this Sunday, May 6th @ 2pm @ 28th St.
Does altitude training really help athletes?
How to throw a shrimp boil / How to make a better chicken soup
Mental state and competition performance
“So you say I ‘look big’? You ain’t seen nothin’ yet!”
You can’t really know what you want until you know you don’t know what you want

Here’s what’s on tap for Friday’s intermediate and advanced WOD classes at HR:00 and HR:40:
A: Front Squat 5×3
Back Squat 1×20

B: 5 times:
1’ double-unders
1’ rest

  • james_vergara

    The Michael North WOD. I love it!

    • Michael North

      Ha! Maybe you might get a guest 6am appearance tomorrow?

      • james_vergara

        Don’t make promises you can’t keep ;)

      • Rory

        holding my breath

        • Michael North

          …waiting for KB and pull-up station

          • Rory

            gotta hand it to you, another good one

          • james_vergara

            Michael North:  big back squats and a sharp wit…too bad be weighs 225 pounds

          • Michael North

            6am might get spicy tomorrow…

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

    I left my training journal on the front desk at 26th street yesterday. If someone sees it could you please put it aside for me? I’ll swing by today to pick it up. Thanks!

  • james_vergara

    Great job, 6am on a terrific workout.

    Trying to go out with an FGB pace did not prove to be a winning strategy (and not having Sara belittling your manhood):

    Hope – 195 rx’d

    Great job, athletes Andrew and Amanda for breaking the double century mark!

    • Amanda Long

      Thank you Athlete James, but I only made it to 199. So close, yet so far away!!!! :(

      • Kristin_Cunningham

         maybe if you had 1 more glass of wine last night you could have hit 200 ;) – awesome job!

        apparently drinking last night helped me today :)

        • Amanda Long

          Guess we will have to start doing happy hour every week! Oh wait…we all ready do :)

    • Kristin_Cunningham

      wow what a slacker… you didn’t have 5 more in you?????? ;)

      nice job James!

      • james_vergara

        apparently i didn’t have enough to drink last night…

  • james_vergara

    @rory – I found that exclaiming, touch my chalk and I’ll f*cl you up worked well today…

    • Rory

      u mean u didn’t try the peeing technique?

      • james_vergara

        BEST…POST…EVER…

  • AndrewNYC

    Hope-204 Rx’d    Looking forward for this one coming back into the rotation soon!

    Thanks James for keeping me on pace!

    Great job Coach Bo Babenko for keeping us moving! (and not having our arms crossed) 

  • reisbaron

    130

    Ugh. I miss the Push Press in FGB.  Nothing much to save my ass on this WOD.

    • james_vergara

      I was looking for the movement that would help me to “catch up” on this WOD. There wasn’t won. I’m putting your over use at 150 for next time. Who wants some action??

      • reisbaron

        I really like the under.  No, really…

        Double or nothing?  :-)

    • james_vergara

      I was looking for the movement that would help me to “catch up” on this WOD. There wasn’t won. I’m putting your over use at 150 for next time. Who wants some action??

  • http://www.facebook.com/profile.php?id=26604892 Tifany Ness

    130 -used a black band for C2B. Consistency was not on my side today, but my fear of box jumps lessens each time I do them!

  • TiffanyHuet

    123–43# snatch, 53# thrusters, and used a green and blue band…probably too easy, but I had to make up the reps somewhere. I suck at everything else. Ah, well…it’s a start…

  • Amanda Long

    Pull-ups / C2B continue to slow me down on wods. I do not think that I have ever done a full set in a wod unbroken. If anyone has any suggestions/advice/practice tips besides “get back on the bar” (I am working on that one), that would be great! :)

    • james_vergara

      Get on the f*ckin bar. Nobody give a f*ck how tired you are…

      • Amanda Long

        I think that I may have heard that once… or maybe everyday in Coach Sara’s class!!!

    • David

      Avery’s tip a few wods ago really helped me. Remind me to show you how I applied it. Worked ok. Did 205 today and c2b was a big driver.

      • Amanda Long

        Sounds great – thanks David!

    • GinaFleacyno

       no one means that bar……

      • Amanda Long

        LIKE Athlete Gina – and welcome to the blog :)

  • Michael North

    Not sure if I should be posting here. Did the 7:20am beginner class with coach Ryan. #cherrypickingwods

    Helen: 13:24 (PR by 1:34)
    Was at 28th St so no stairs but I will take the PR. First time using Rx KB. Green rogue band pull-ups (same)

    Looking forward to tomorrow. Goal is 255 x 20. There are also whispers I may be doing a belated birthday WOD instead. BW squats x age (205 x 39)… Thoughts?

    • james_vergara

      #cherrypickingcoaches

      225 x 39 sounds more up your alley

      Or 39 roryballs?

      • Michael North

        Thank you for your assessment of my current bodyweight…

        • Rory

          if we can get approval to do that 39th birthday WOD I would be up for it at 6am

    • reisbaron

      Sara cooked up this one for me and a friend on our 39th last year:

      39 Handstand Push-ups 
      39 Ring Dips 
      39 Push Presses 65 lbs 
      39 Push-ups 
      39 Kettlebell Swings 1 pood 
      39 Pull-ups

      Have at it.  Listed in BTWB as “Kristeis”

      • Michael North

        Yowser! #cherrypickingwods

      • Jana B.

        I’m really glad I didn’t tell Sara when I turned 40!

    • reisbaron

      Sara cooked up this one for me and a friend on our 39th last year:

      39 Handstand Push-ups 
      39 Ring Dips 
      39 Push Presses 65 lbs 
      39 Push-ups 
      39 Kettlebell Swings 1 pood 
      39 Pull-ups

      Have at it.  Listed in BTWB as “Kristeis”

  • vikki katz

    Hey guys, I’ll be in London next week for work, staying in Pimlico. Any recommendations on boxes in or around that area?  Thanks!

    • Joanna Welsh

      They’re all in slightly out-of-the ways places, south and east. Crossfit Central
      London is probably your closest, but in terms of the best one (just my opinion!)
      I think Crossfit Thames. The guy who runs it is an HQ trainer, lovely guy, and
      nice, friendly set up. It’s in docklands though…but everything in London is
      spread out, not like NY. 

    • Joanna Welsh

      They’re all in slightly out-of-the ways places, south and east. Crossfit Central
      London is probably your closest, but in terms of the best one (just my opinion!)
      I think Crossfit Thames. The guy who runs it is an HQ trainer, lovely guy, and
      nice, friendly set up. It’s in docklands though…but everything in London is
      spread out, not like NY. 

      • vikki katz

         Thanks Joanna, that’s really helpful!  They really do seem to be all over the place, so having a recommendation is great.

        • Joanna Welsh

          If you decide to go for Thames, then get the Jubilee Line from Green Park to Canary Wharf, then it’s a short, pleasant walk from there. As Jami trains a lot of the top Games people, they get visitors all the time. The other ones are smaller outfits in less nice bits of London.

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

            Good Luck this weekend Jo!!!! 

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

      Hi Vikki, I have been to Crossfit London in Bethnal Green. Don’t really recommend it. Loud (under the tracks) and dirty and out of the way IMO. Adena who works out at CFNYC with me in the 8am has been to Crossfit Bold which is only about 5 miles from Pimlico that she loved. If proximity is an issue for you, perhaps check that out. But I have heard that Thames CF and CF Central London are both great if you can head over to the City.

      • vikki katz

        Thanks Nick! Looks like Central London is the closest, but Thames is not too far from where I’ll be staying, so I’ll try check them both out. I looked at the Bethnal Green one too but thought it was too far out of the way, good to know to avoid it regardless!

  • Jim S

    Sorry to have missed out on Hope. She seems like a buster.
    I worked out with the super nice people at Crossfit Sonoma County this morning (Santa Rosa). 
    A: Max effort kipping pullups. 20 (down from my PR of 26, but shoulder isn’t sore after this so I’m happy – maybe the impingement is finally gone).
    B: 8 minutes with alternating 8 minutes rest of max power (reps x weight) front squats. I used 95lbs. 16 16 16 14 12 13 14 16

  • Jana B.

    Hope: 140 @ 53# and black band
    Burpees: 9/9/8
    Pwr Snatch: 8/7/5
    Box: 18/13/12
    Thruster: 12/10/8
    C2B: 7/6/8

    Nice to be in class with Coach Will – missing him

  • Chadron

    Hope rx’d for 212.

    Madeline—sorry to have startled you! Couldn’t see that you had the safety bars and figured better safe than sorry.

    • MadeleineT

      Indeed, thanks!  I appreciate anyone trying to keep me from dropping a barbell on my neck.

  • Vliupt

    Visiting from NorCal:
    216 reps green band on last round C2bar; Rx all else
    Burpees: 16/16/16
    Snatch: 8/9/6
    Box jumps:22/23/23
    Thruster:13/14/12
    C2bar pull up: 13/10/15
    Fun WOD!

  • Jay_Goebel

    weighted pullups 1-1-1-1-1-1-1
    +45, 55, 65, 75, 80, 85, 90

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